What are the Blue Zones? 
These are 5 regions in the world where people live healthy long lives, commonly living past 100.  These regions are Okinawa in Japan, Sardinia in Italy, Nicoya in Costa Rica, Loma Linda in California, and Ikaria in Greece. 
 
Although the people of these regions have cultural and lifestyle differences they share fundamental commonalities which are believed to be the keys to the their longevity and health.  So what are their secrets?
 
1. Move daily - Movement is incorporated into their daily lives.  It may not be a gym or a spin class, but these people are very active.  They garden, walk, climb stairs or mountains (in some cases), do house work, and do not spend long hours sitting. 
 
2. Have a Sense of Purpose, Belonging, and Balance - Family and personal relationships are very important to the people of all these regions.  They all have a positive outlook and cherish their families, friends, and especially their elders.  Whether it is spiritual, religious, or cultural, having a sense of belonging and a purpose in life is seen in all these groups and is critical to maintaining overall health.  They also have times of quiet and calm, it may be meditation, prayer, or being in nature.   
 
3. Eat A Plant Based, Whole Foods Diet - While there are cultural variations in the diets of the blue zones, they all follow a similar pattern.  Eat a mostly plant based diet, eat in moderation, and eat whole foods.  Their diets are about 80% plant based, incorporate a variety of colorful fruits and vegetables, high in fiber, low in saturated fats (animal and dairy fat), and even include red wine in moderation. 
 
People generally eat together and cook at home.  There is no-to minimal processed, packaged, high sugar, or “fast” foods.  Obesity is almost non-existent in these cultures.  The rates of common chronic diseases like heart disease, diabetes, dementia, Alzheimer’s, metabolic syndrome, and cancer are very low.  People commonly live past 100 still being active, alert, and healthy.  When they die, it is usually of age and not illness, and they pass in their sleep.
 
These are all things we can focus on in our lives.  The fountain of youth is achievable!  There is no quick fix, or fad…it is life long habits and activities that can set us up for health and happiness for many decades to come! 
 
Interested in learning more about the Blue Zones? 
Dan Buettner Has done extensive research and written books about these Blue Zones. 
Check out his work at:
 www.bluezones.com 
The TED Talk: https://youtu.be/ff40YiMmVkU
 

Our brains are constantly evolving, and the daily lifestyle choices we make have the power to influence this process to help improve memory, cognition, and overall brain health.
 
Each of these tips can be customized to the individual, and I work with my patients’ to do just that.  Here are my top 5 tips to Boost Brain Health.
 
1 Exercise – One of the single most impactful things you can do to support your brain health is exercise!  Exercise helps memory, increases blood flow, builds new neurons, and improves insulin sensitivity.  Aerobic exercise shows the most benefit in helping the brain but strength training and HIIT exercises are also beneficial.  No matter what you do, just get moving!
 
2. Eat Healthy Fat – Your brain is largely composed of fat and requires healthy fats from the diet to operate at its best.  Brain healthy fats include avocado, olive oil, coconut oil, omega-3 fatty acids, and raw unsalted nuts & seeds.
 
3. De-Stress – Doing things that you enjoy, spending time with friends or loved ones, meditate, rest, and relax.  Whatever you do, do something that helps you de-stress and calm your brain.
 
4. Improve Digestion – You know the saying “trust your gut?”  Well your gut is really another brain, and the two brains are in constant communication.  Poor digestion or digestive issues impact the brain as well.  I work with all my patients to address digestive issues and get this system working optimally.
 
5. Reduce Inflammation - Inflammation and poor digestion go together.  Improving diet and removing inflammatory foods like dairy, gluten, and sugar will go a long way to reducing inflammation and helping the brain as well.  A food allergy panel can also help identify specific food intolerances that may be contributing to inflammation in your system. 
 
 
 
Interested in a customized brain health plan?
Visit my website & Blog for more information and how to book an appointment: www.drlindseynd.com or
t. 604.779.7869