Creating Your Own Blue Zone - Written by Doreen Bridgman


It was hard to believe, but I was turning 50 - and it dawned on me that it’s never too late to start learning more about how I could continue living a long, healthy life. With that in mind,  decided to read a book called, The Blue Zones by Dan Buettner. Immediately, I was struck by how drastically my current lifestyle choices contrasted with those of the people in the book who lived in the Blue Zones.  

As I was reading the book, more studies were being published regarding brain health. This research was particularly interesting to me as a Speech Language Pathologist (SLP) in the field of traumatic brain injury (TBI). I’ve witnessed people make remarkable recoveries for years following their injuries. These people debunked the old theories that recovery stopped after the first year or two. The research also changed minds (for the better) about theories about the brain’s ability to change later in life. That is good news for us all!

How technology can help

One of the greatest advantages to our lives in the last thirty years has been the advancement of technology.  Technology brings with it advantages and disadvantages as our lives have become easier in many ways. One disadvantage is that it has also made us more sedentary, as we seem to be more tightly tied to our desks.  

Years ago, if we wanted a document that was sent to us, we had to get up and walk to the fax machine; now we fax through an app or e-fax.  I have several clients whose companies use Slack and other messaging systems and their response time to messages is measured.  It makes it very difficult to take a short break away from your desk when you are constantly being messaged and timed on your responsiveness.  

Then there are those rabbit holes you find yourself going down when you open a social media post or respond to a post.  I bring this up because many people in the Blue Zones have limited to no access to modern technology. 

What can you do to create our own Blue Zone?  Here are ten suggestions.


  1. Engage in physical activity at least 30 minutes a day, five days a week at moderate intensity (80% of your maximum heart rate), including both aerobic (cardio) exercise and strength training.  Be sure to talk to your doctor before making any changes to your current level of exercise.   

  2. Eat a balanced diet rich in Omega 3 fatty acids and high in antioxidants.  Avoid diets high in saturated fats which are known to reduce cognitive function and increase the risk of neurological issues.  

  3. Maintain social and physical contact.  Give and receive frequent 10-second hugs to family members, friends, and pets.  Touch stimulates the love hormone Oxytocin.  Oxytocin decreases cortisol, lowers blood pressure, decreases depression, and improves the immune system.

  4. Limit stress.  Prolonged exposure to stress can lead to illness and a decrease in the size of the hippocampus which can lead to decreased memory function.  Avoid toxic relationships and work environments whenever possible.

  5. Practice meditation daily.  Identify a consistent time each day so that it becomes part of your daily routine. There are free apps and YouTube channels you can try. 

  6. Sleep consistently.  Adults require 7-9 hours per night; adolescents 10 hours.  Memory consolidation, removal of waste and toxins from the brain, muscle repair, and organ repair occur while you sleep. Creating a sleep routine can improve your quality of sleep and help to ensure you get the hours you need.

  7. Engage in “play.”  A life without play can cause an increased risk of depression.  Play also provides the opportunity for new neural connections.

  8. Spend time in nature.  Time in nature has been found to “fire up the brain” and release endorphins. Add plants and nature sounds to your office environment and get outside whenever possible.

  9. Learn something new and get out of your comfort zone.  New learning creates new neural pathways.  You can participate in either a formal class or self-directed learning.

  10. Listen to music.  Your brain is primed to process sound and music from birth.  Music helps improve attention, enhances learning, and helps regulate stress-related hormones.  




If you would like more information about how to create your own personal Blue Zone or if you’d like additional information on brain health, visit our website at www.longliveyourbrain.com. 



DOREEN BRIDGMAN, MS, CCC-SLP-CBHC is co-owner of BrainThrive Consulting and owner of The Cognitive Coach LLC.  Doreen is the co-creator of the ©Long Live Your Brain Program, an online brain health program to increase cognitive reserve, improve attention and memory and allow people to stay engaged in their daily lives.  Visit www.longliveyourbrain.com for more information.  Doreen is an Amen Clinics Certified Brain Health Coach and a licensed Speech-Language Pathologist.

 

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