The Art of The Slow Morning: How Early Risers In The Blue Zones Start The Day

Science confirms that morning routines rooted in self-care are a recipe for well-balanced nervous systems and better-regulated cortisol levels. When attempting to master the art of the slow morning, taking cues from residents of the blue zones could start you off on the right foot, setting the stage for a better day. Centenarians from the blue zones haven’t tried to live to 100. Their environments and communities have provided them with the right ingredients for slower, unhurried lifestyles.

 

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Some of their favorite ways to rise and shine are waking up to the sounds of stillness and nature, basking in the sun, and cozying up to a cup of tea. Here are five slow morning practices that you can easily adopt from each of the original blue zones.

Okinawa: Drink tea

With so many different types of tea to choose from, there is a variety for everyone. In Okinawa, the tea of choice is usually green tea. Unlike coffee, it provides a much-needed morning energy boost without that jittery adrenaline feeling.

Okinawans, drink green tea like water—Japan’s high tea consumption habits are part of the reason why over 40,000 of their daily tea drinkers are less likely to experience heart disease—30% of the women and 20% of the men. It also lowers their risk of death by stroke, thanks to green tea’s powerful antioxidant content of catechins that are reported to prevent blood clots from forming by halting free radical production in the tissues and arteries. Another benefit of green tea is its ability to reduce high blood pressure numbers, based on a study  in which participants drank two and a half cups of green tea per day. This habit resulted in a 65% decrease in high blood pressure.

Loma Linda: Take morning prune juice shooters

Have you heard the legendary tale of Loma Linda centenarian Marge Jetton? A self-proclaimed early riser, she has an impressive morning routine. Before breakfast, she drinks six glasses of water and takes prune juice shooters with her morning meal. Because prune juice is rich in fiber and antioxidants, it’s a more than ideal natural laxative to keep you regular and get you going early in the day. Add this to your morning regimen, and your digestive system will most likely thank you for it. A safe dosage is one glass per day.

Nicoya: Absorb all the sunlight you can

Morning sunlight just has a way of brightening up your day. At least, that’s what the Nicoyans say. It’s part of their norm: wake up, step outside, and bask in it. A recipe for vitamin D-rich living, early-day sun exposure is the right ingredient for healthy and strong bones. All you need is just 15 minutes per day, and it can make all the difference in what health problems pop up over time—or don’t. Studies show that natural sunlight does the body good in more ways than one, from serving as a mood booster to regulating your circadian rhythm for better sleep.

Sardinia: Go for morning walks

What a difference walking makes, just after stepping out of bed. Sardinian shepherds are known for this, accustomed to walking five miles per day on the job. Morning walks are an excellent form of cardio and proven to enhance your cardiovascular health. According to research, it not only gets your heart pumping, but it’s also suggested to promote joint strength. If you have time to squeeze in a few steps before work, seize the opportunity.

Ikaria: Have a plantful breakfast

Ikarians follow a Mediterranean-style diet, ensuring that their meals have an abundance of plant medicine. From fruits and veggies to whole grains and seed oils, a botanical breakfast takes no time to make. The prep is easy, giving you more time to enjoy a slow meal and savor every bite. Need some Blue Zones-friendly breakfast recipes to get your started? Check out this article.

 

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Johnaé De Felicis is the Founder of Awakened & Wealthy Consulting. She is an avid researcher who champions holistic wellness and conscious living, and she writes research articles, reviews, and think pieces in the areas of health, wellness, and travel/culture. Her published works have been featured on Forbes Health, Well+Good, Healthline, Therapy for Black Girls, and more.