Did you know that the first hour after waking up can influence your health and longevity? Although many people don’t know it, small actions taken each morning can establish a world of difference in how we age. In this article, you’ll explore seven simple but powerful habits shared by those who surpass 90 years of age with energy and mental clarity.

Habit 1: Immediate hydration

Drinking water upon waking is as simple as it is crucial During the night, the body removes fluids through breathing and sweating. Failure to restore this loss causes bl00d to thicken, putting extra strain on the heart and brain.

Action plan: Maintain a glass of water on your nightstand and drink it before getting up. Avoid serving it with coffee or juice. Select natural or slightly lukewarm water.

“They asked me what new medication I was taking, and I told them: just water.” — Mercedes, 73.

Habit 2: Exposure to natural light

Receiving natural light within the first 30 minutes of waking enhances nighttime melatonin production, controls bl00d pressure, and decreases the risk of neurodegenerative diseases.

Practical tip: Go out onto the balcony, into the garden, or open the windows wide for at least 10 minutes. Even a cloudy day offers more useful light than artificial lighting.

“Since I began exposing myself to natural light every morning, my sleep and energy have improved significantly.” — Antonio, 76.

Habit 3: Gentle movement before breakfast

Staying still after waking up can quicken joint deterioration. Moving your body gently, on the other hand, mobilizes processes like autophagy, which help remove toxins and reduce inflammation.

Suggested exercises :

• Circular movements of ankles, shoulders and hips
• Gentle back and leg stretches
• Slight swaying of the body while sitting or standing
• “I thought I’d never be able to walk without pain. Today I walk with my grandchildren without a cane.” — Vicenta, 68.

Habit 4: Conscious Breathing (Technique 4-7-8)

Deep, controlled breathing mobilizes the vagus nerve, decreases stress, boosts circulation, and boosts the immune system.

Technique 4-7-8 :

• Inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale through your mouth for 8 seconds
• Repeat 3 times

“It’s my way of telling my body that everything is okay.” — Claudio, 91.

Habit 5: Protein and fiber rich breakfast

A breakfast high in protein and fiber controls blood sugar, protects the heart, and prevents cellular aging.

Recommended foods :

• Eggs, natural yogurt, tofu
• Oats, red berries, chia seeds
• Avocado, olive oil, nuts
• Avoid white flour, refined sugar, and processed pastries.

“I just changed my breakfast, and it was like my body was functioning on another level.” — Gabriel, 69.

Habit 6: Social Connection in the Morning

Talking to someone early lengthens life
Brief interactions at the beginning of the day reduce the risk of mortality and strengthen emotional and cardiovascular health.

Ideas to apply :

• Talk to a neighbor or family member when you wake up
• Send a good morning message to someone
• If you live alone, speak kindly to yourself in front of the mirror.

“If I don’t talk to someone at the beginning of the day, I feel like I’m missing something.” — Rafael, 84.

Habit 7: Targeted Gratitude Practice

Thanking your body every morning has powerful effects on your nervous system, blood pressure, and cognitive ability.

How to practice it :

• Place your hand on your heart
• Close your eyes and name 3 parts of your body that you are grateful for.
• Feel that emotion genuinely

“I went from feeling fragile to being grateful for every heartbeat.” — Isabel, 75.