5 Ways To Boost Your Longevity (Before Breakfast!) (Updated 2024)

5 Morning Habits for Longevity, Inspired by the Blue Zones

You may have heard of the Blue Zones- these are the places around the world that have the highest number of people that live over 100. These locations are well known and studied for the practices, routines and ways of life that boost and promote longevity and health ageing.

These five tips below are easy, simple, free and don’t take much time. That means they can easily be added into any morning routine to offer their life-boosting benefits!

1. Find your ‘ikigai’

This is a really interesting one as you may have expected us to tell you to get up at 5am and run 10 miles! Instead, when you wake up in the morning, take a moment to think about what lights you up. What is your purpose for getting up and out of bed that day?

Ikigai is something that we have actually talked about a lot before in our virtual wellness programs.

The Japanese concept of ikigai is about discovering what sparks your soul and helps you to lead a life with purpose. According to the Blue Zones, having a purpose is linked to longevity; it literally gives you something tactile to do and cherish as you age.

Maybe the idea of what your Ikigai is comes to mind right away, or perhaps you don’t know where to start!

If you’d like to dive into the concept of further and find your own Ikigai, check out this free workshop with Escape Haven founder Janine here.

Having a purpose and feeling connected to why you are here and what you have to offer the world is incredibly empowering. It helps us move through life with vigour and joy. So take some time finding what yours is and make time for it in your life. It will help you spring out of bed each day.

2. Have a healthy breakfast

Nutrition is at the heart of all the Blue Zone communities. They share several interesting factors in common, despite being spread out all over the globe. One of the most evident commonalities though when it comes to nutrition and longevity is- Blue Zone populations focus on nutrient-rich whole foods. There’s no food from a box, meals from a freezer, or packets with a list of long ingredients that no one can pronounce. Instead, the focus is on local, seasonal, natural foods that fuel the body.

A healthy breakfast might be fresh eggs and sourdough toast, sautéed greens and mushrooms with eggs, porridge with nuts and dried fruit, or a rice congee with fresh vegetables. There’s no packaged surgery cereal or poptarts on the menu here! Foods are also eaten seasonally and in moderation with an emphasis on not eating until absolutely full, but rather eating until around 80% full.

So, make time to make yourself a nutritious breakfast made with fresh, seasonal whole foods that can sustain you right through the morning (without having to reach for that cinnamon bun come mid morning too!)

3. Enjoy a cup of morning coffee or green tea

Good news- the Blue Zones prove you don’t need to skip your morning cuppa to live longer! In fact, the populations of the Blue zone areas tend to always drink coffee or green tea to start their day.

The tip here is to skip on that double mocha soy latte or iced caramel frappacino! Opt for simple black coffee or a plain green tea to reap the benefits of these healthy beverages.

People who live in each of the Blue Zones savour their morning cup of coffee and actually drink up to two or three cups of black coffee per day. The American Heart Association found that consuming coffee, both caffeinated and decaf, was associated with a lower risk of total mortality and helpful for longevity.

Of course, green tea has long been known for its health boosting properties, so try switching up your regular black tea for the green variety which still offers an energising caffeine boost.

Do be sure to limit your caffeine to before noon to make sure it doesn’t interrupt your sleep at night. Most of all, monitor how it makes you feel too. Where possible, opt for local, organic, sustainable coffee and tea, or grind your own fresh at home.

4. Say something nice to the first person you see

This could be the most important one of all. Instead of going through your morning with your head in your phone or not making eye contact with others, try saying hello and saying something nice to the first person you see. This will not only boost their mood, but it will also boost your own mood too. Best of all, these kinds of positive interactions tend to have a domino effect- so the good that you are sharing will continue to be shared by others.

Connection and community is incredibly important to longevity in the Blue Zone areas. Spending time with family and friends and also living in a place that values and contributes to a positive healthy community is very important and a shared factor across all blue zone locations. Just think- the simple act of being kind to neighbours and those around you can add years to your life span, so make sure you make that little effort and it will quickly become a positive habit that you enjoy.

5. Move a little

If you feel the urge to wake up and go for a run or to a cross fit class- go for it. However, in the blue zones, studies show that consistent general movement is really key for a long life. Rather than sitting at a desk all day and then busting out a 45 minute spin class, the blue zone areas tend to move throughout the day with general walking, cleaning, working, farming etc.

So when you wake up, make an effort to do some gentle movement to wake up your body- some gentle yoga, tai chi, go for a walk, or do some household chores. Put down your phone and play with your kids or even jump in the ocean if you live close to the beach. Starting the day being present and moving your body can enhance your physical and mental wellness throughout the day ahead.

These 5 simple tips are easy ways to boost your longevity and kick start your day.

On our Bali retreat, all five of these feature each and every morning.

Bali Longevity Retreat

Unlock the secrets of longevity through mindful nourishment, scientifically backed biohacking therapies and holistic care.

How a Bali Retreat can Boost Your Longevity:

– Traveling solo and taking time out for yourself is a very powerful and effective way to tune into what’s important to you and to find your purpose or your Ikigai. Many guests on their Bali retreat return home with so much clarity about their next chapter and lots of positive transformations occur as a result of women not only finding or reconnecting with their Ikigai, but having the energy and courage to follow it.

– Breakfast is always a highlight of the day on our Bali retreats! The new breakfast menu is a very popular addition to the retreat cuisine and guests love selecting what delicious dish they will have each morning. These range from long-fermented sourdough toast with fresh avocado and dukha, to boiled eggs and smoked salmon, to vibrant dragonfruit smoothie bowls or mixed berry cous cous with mint and yogurt.

– Local coffee and herbal teas are always available both at breakfast time and any time throughout the day. There are plenty of plant based milk options (and regular milk!) and the retreat team delight in learning your coffee order and perfecting it each day. Try the iced coconut latte on your luxury retreat- its always a favourite with guests!

– Being around a friendly and supportive group of like minded women is such a beautiful way to spend the week. Compliments and lovely conversations abound and you’re sure to walk away not only feeling part of the Escape Haven family, but also with new friends for life.

– Lastly, gentle movement (or vigorous movement!) is available each morning on retreat depending on your Bali retreat package. Choose from morning yoga or Pilates, a surf session or fitness retreat class, or maybe an early morning adventure around Bali. The retreat programs perfectly balance out action and relaxation so you get all the positive benefits of both whilst on retreat.

So, if you’re keen to add a few extra years to your lifespan, there’s no better way to kickstart new healthy habits than a Luxury Bali retreat!