Wellness Tips: Create Your Own Blue Zone

Wellness Tips: Create Your Own Blue Zone 


This is a most challenging time for all of us. I hope my note finds each of you well and avoiding the dreaded COVID19.


I have closed my appointment book for the immediate future, but I look forward to opening it up as soon as we succeed in flattening the curve of this pandemic. It is clear this great challenge will take time; patience and perseverance is needed by all of us.


In the meantime, I am focused on maintaining my health and the health of my family. I write today to share with you the health strategies which have been helpful for us.


Of course, number one is to wash your hands for 20 seconds with soap! We all know that by now. And please follow the community guidelines about working from home and social distancing. I recommend Zoom for virtual gatherings with friends!


This moment is also an opportunity…..to create your own BLUE ZONE, areas in the world where people live for a very long, healthy time. They share many lifegiving characteristics including a healthy plant based diet with lots of beans for protein, a strong sense of family and community, movement and exercise throughout the day, and time to settle down and relax with a little red wine and a relaxation program. Please follow the link for details.


Here are my Blue Zone tips!

  • SLEEP is critical to our happiness and to keeping our immune systems strong. We each need 7-8 hours per night. I utilize two strategies to sleep soundly.
    • I recommend the CALM APP. I listen to the deep sleep meditation. You can train yourself to ease back into sleep if you wake up in the middle of the night.
    • I recommend the homeopathic sleep remedy, Formula 303, (available on amazon or earthturns.com) which has valerian root in it, and is gentle and safe. It is considered nature’s valium and has been used since ancient times to promote relaxation and sleep.
  • EXERCISE lowers stress, improves your mood and keeps you in shape! Many gyms are closed but walking is an excellent choice. I suggest 45 minutes per day.
  • EAT DELICIOUS MEALS, including this Sardinian minestrone from the Blue Zone . This delicious soup is a mainstay in my house these days.

  • INTERMITTENT FASTING helps your cells function more efficiently and lowers your risk of diabetes and heart disease.
    • A 14-16 hour window of fasting several times per week is very good for your health (unless you have underlying health conditions that eliminate this possibility).
    • Exercise before your first meal of the day and you will add an extra boost to your cell efficiency!
  • MINDFULNESS AND MEDITATION can help keep us balanced and calm in the face of our challenges. I suggest you choose a comfortable spot at a reliable time each day. The CALM APP has many choices of meditations. I suggest a 20-minute body scan to help induce the relaxation response.

    • Vitamin D helps keep the immune system balanced much like a gymnast walking on a balance beam.
    • Low levels of vitamin D have been associated with frequent infections.
    • Taking vitamin D reduced the odds of developing a respiratory infection by approximately 42% in people with low vitamin D levels.
    • Taking vitamin D daily or weekly is more effective than larger doses taken on a monthly basis. The most common daily dose used in a recent study was vitamin D3 300-4,000 IU.
    • I recommend 2,000 iu of Vitamin D3 in these winter/spring months.


I look forward to the moment this global challenge is in our rear view mirror. And I look forward to serving you and your family in the months ahead. Although I cannot help you in person right now, I can be reached by phone or text at 314-614-4828 with your health questions. I have set up a virtual appointment to aide you in diagnosis and home treatments. You may sign up at handsonhealthstl.com.


All the best,


Linda Wheatland Smith, DC


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