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Moses Clinic - Blue Zones 6/27/2025

Presented by the Family Medicine Group Chapter at the California University of Science and Medicine

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BELONGING

Taking the 1st Steps To Find Support and Community

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Beginning of Belonging: Self-Acceptance

KNOW

EXPRESS

TRUST

LOVE

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Belonging & Sense of Self

Prioritize Your Well-being

Mindfulness

Self-Acceptance

  • Adequate amount of sleep

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  • Maintain balanced diet

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  • Take mental breaks
  • Foundation for deeper and authentic connections
  • Nurture personal development
  • Meditation

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  • Journaling

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  • Yoga

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Improve aspects of mental, physical, social health

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Revisiting: Identity

Family

Religion

Hobbies/Interests

Which aspect of identity is strongest for you?

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Which would you like to expand on?

Ethnicity/

Culture

Work/

Education

Experiences

Community

Values

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PURPOSE

The 1st step to answering this simple, yet incredibly difficult question

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Purpose

  • What is Purpose?
    • Having something that gives your life meaning
  • How Purpose May Protect Your Brain & Body
    • May reduce inflammation1
    • May support better immune health, which could help memory stay strong1
    • May help your body manage stress2
    • May help keep thinking skills better despite Alzheimer’s changes3
  • How to Discover Purpose
    • Reflect on What Matters to You
    • Set Small, Meaningful Goals

1Sutin et al., 2023

2Alotiby, 2024

3Boyle et al., 2012

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EAT

1st Step to creating nutrient dense meals !

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What’s in Our Food?

All foods have nutrients that give us energy and help us stay strong.

  • The three main types are carbohydrates, proteins, and fats.�

These are called macronutrients – "macro" means we need a lot of them!

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Carbs, Protein, and Fat – What Do They Do?

Carbs = Quick energy

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Protein = Builds and repairs muscles �

Fat = Long-lasting energy and helps absorb vitamins

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What Foods Give Me Each Type?

Carbs: Bread, rice, pasta, fruit, beans�

Fats: Avocados, nuts, olive oil, butter

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Protein: Eggs, chicken, tofu, fish, dairy��

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How Much Is Just Right?

Most meals: ½ plate carbs, ¼ protein, ¼ veggies with a little healthy fat�

Too little = feel tired, weak, or cranky�

Too much = body stores extra as fat�

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Your needs can change depending on:�

  • Age�
  • Weight goals (muscle gain or fat loss)�
  • Health conditions or medications

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Let’s Make a Meal Together!

Patient Scenario:

  • Age: 45 years old�
  • Activity: Light walking, not intense exercise�
  • Goal: Cut back on sugar and eat healthier for energy�

Swap the Sugar:

  • Instead of juice or soda → Glass of water or unsweetened tea�
  • For dessert → Small apple or berries

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Plate Breakdown:

  • ½ Plate Carbs (focus on fiber-rich)�
    • Brown rice or quinoa�
    • Steamed carrots and green beans�
  • ¼ Plate Protein�
    • Grilled chicken or tofu�
  • ¼ Plate Vegetables�
    • Leafy salad with a squeeze of lemon or light dressing�
  • Healthy Fat (small portion)�
    • 1–2 tsp olive oil in the salad or a few slices of avocado�

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MOVE

Why take the 1st step to move?

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Movement Fuels the Brain

  • Increased cerebral blood flow during exercise boosts the delivery of oxygen and nutrients like glucose to neurons.�
  • Physical activity stimulates the release of brain-derived neurotrophic factor (BDNF) — a key molecule for neuroplasticity, learning, and memory formation.�
  • Exercise enhances hippocampal function, the brain’s memory center.�
  • Regular activity is associated with reduced brain atrophy and a lower risk of cognitive decline, Alzheimer’s, and Parkinson’s disease.

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Movement Improves Mental & Emotional Well-being

  • Physical activity reduces anxiety and depression by balancing neurotransmitters like dopamine, serotonin, and norepinephrine.�
  • Increases self-esteem, enhances mood, and improves sleep quality.�
  • Reduces stress hormone levels (e.g., cortisol), promoting emotional regulation and resilience.�
  • Regular movement improves executive functioning (planning, decision-making, focus).

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Movement Strengthens the Heart & Boosts Metabolism

  • Exercise strengthens the myocardium, leading to lower resting heart rate and more efficient blood circulation.�
  • Improves blood pressure, raises HDL ("good" cholesterol), and lowers LDL ("bad" cholesterol) and triglycerides.�
  • Enhances insulin sensitivity, reducing risk of type 2 diabetes.�
  • Reduces systemic inflammation, which contributes to many chronic illnesses like heart disease and cancer.

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Movement Builds Strength, Bones, & Joints

  • Weight-bearing and resistance exercises preserve muscle mass and bone density, especially with aging.�
  • Prevents sarcopenia (age-related muscle loss) and osteoporosis.�
  • Enhances joint lubrication and flexibility, reducing risk of arthritis and injury.�
  • Strengthens supporting muscles for balance and coordination.

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Movement Preserves Independence & Quality of Life

  • Improves mobility, balance, and functional capacity for daily activities.�
  • Reduces risk of falls, the leading cause of injury-related disability in older adults.�
  • Encourages social engagement through group activities, improving mental and emotional well-being.�
  • Promotes longer, healthier life with greater autonomy and self-confidence.