Sunshine

We all know that vegetation needs sunshine to grow and that sunshine melts the snow to fill our rivers and lakes with necessary water. Sunshine also warms us and the world so that life is possible. But over the past few years we have been warned of the dangers of sunshine to our health.

Recognizing that over exposure to the sun will cause damage to our skin and cause skin cancer, studies are now suggesting that regular exposure to the sun’s rays actually improves health. As little as 15 to 20 minutes of sunshine twice a week can make a difference.

What does Sunshine Do?

Sunshine stimulates the production of serotonin which promotes a good mental outlook and fights Seasonal Affective Disorder. It also stimulates the pineal gland which produces melatonin. Melatonin is one of the chemicals that operates our bodies clocks and helps with sleep function. Ninety percent of our vitamin D comes from exposure to the sun.

Vitamin D

We can get vitamin D from food, but not enough for optimal health which is why supplementing our intake is necessary. What does vitamin D do for our bodies? Most recent studies suggest that since vitamin D helps to lower blood cholesterol levels it is a factor in fighting heart disease. Vitamin D is necessary for strong bones and teeth as it aids in the absorption of calcium. It also helps prevent certain cancers including lung, prostate, and maybe even certain skin cancers.

Sufficient vitamin D also regulates the immune system One study saw a 70% reduction of colds in 3 years in participants given vitamin D supplements. Vitamin D may even help slow down the aging process. A study showed that the biological markers, called telomeres, were longer (a sign of being biologically younger and healthier) in participants with higher levels of vitamin D.

Miracle Cure?

No, sunshine is not a miracle cure-all. It is an important part of a healthy lifestyle. Like all activities, taking in the sun must be done in moderation. The best way to absorb it is without sunscreen so limit your exposure to short periods of time. The body takes in the sun’s goodness through any exposed skin area. The body can only store vitamin D for 60 days so regular exposure is called for.

Sunlight, Exercise, and Insomnia

Both exercise and sunlight have a direct impact on your sleep system and your body temperature rhythm. If you don’t get sufficient exercise and sunlight, you increase daytime drowsiness because you inhibit the daily rise and fall of body temperature.

When feeling drowsy and lacking energy during the day most people quickly jump to the conclusion that it is because they didn’t get enough sleep. For this very reason, they rest more and decrease their activity level based on the theory that “I’m feeling tired, so obviously I didn’t get enough sleep last night and I should probably get some rest.”

This is a faulty theory and exactly the sort of behavior that will only create additional sleep problems for you! It is counterproductive because by being inactive and staying indoors you are flattening your body temperature curve so you will feel more tired when in fact you are supposed to be feeling awake. You can easily get caught in a vicious cycle: the more fatigue you encounter, the more you are likely to stay inactive (and consequently the less restorative your sleep will be at night). You are also more likely to stay indoors and thereby limit your exposure to sunlight.

Also, keep in mind the lesson we learned earlier: you CAN perform on less sleep than you think! In addition, for a brief period you can perform with less sleep than you need, so discard that particular worry for now. Although you may get less sleep than you need on occasion, the proper way to combat this reality is by being physically active and staying outdoors in order to receive exposure to natural light! Go get up, get out and get active!

When you’re feeling tired, fatigued and lacking in energy you are likely to try to compensate for this by getting to bed early. Nice try! Unfortunately, this only weakens your sleep system by decreasing your prior wakefulness, which decreases your “sleep drive.”

You will also tend to decrease activity levels and your exposure to natural light by going to bed early. Remember the goal is just the opposite: you want to INCREASE prior wakefulness to create a deeper, restorative sleep. By doing the opposite you will only encourage lighter and less rejuvenating sleep which leaves you feeling drowsy and without energy during the day. This, in turn leaves you with a tendency to be inactive and stay indoors, and the vicious cycle continues!

Remember! Even if you DID in fact get too little sleep, the best way to counter a sense of tiredness, fatigue and lack of energy is by getting sunlight and exercise and NOT by staying inactive and resting. This will only trap you further in this cycle!

Bottom line: No matter how little you sleep or how little you think you have slept or how drowsy you feel - get out and get active! This is the best way to turn this vicious cycle around: incorporate an element of daily outdoor activity into your life!

Take control of Stress Before it Takes control of you

There are a lot of factors working against people who are trying to lose weight in today’s world. Fast food restaurants litter the streets and gym memberships get more and more expensive by the day. Tight deadlines at work mean little time for worrying about proper nutrition during the day. And on top of that, busy family schedules make fixing a wholesome meal on a regular basis all the more difficult.

There’s also one other major underlying factor in weight gain: stress. Stress can creep in at any moment, and can be caused by almost anything in your life. Work, social events, even your family can cause stress.

Not only is the stress itself harmful to your mind and body, but it can also lead to other unhealthy habits. All too often, people turn to unhealthy things like food and drink rather than dealing with the stress itself.

We all know all too well just how easy it is to reach for a cheeseburger when things get tough. Of course, you’ll feel better in the short term – but the long-term ramifications are just not worth it.

Below are five simple yet effective techniques for dealing with stress that can help you turn away from unhealthy habits and be more productive at the same time.

Go for a walk

Everyone needs the occasional break. Just 10 minutes away can do wonders for the mind and the body, and allow you to refresh and recharge. Not only will it clear your head, but walking is also very relaxing. Next time you feel overwhelmed, go outside, leave the office or just go somewhere you have some room, and take a walk.

Breathe it out

While it sounds like the most simplistic advice ever, just breathing can do wonders for your stress level. Simply taking deep breathes and counting to 10 is a great way to battle the feeling of being overwhelmed. Exhaling slowly can decrease your heart rate and in turn calm your body down.

Get some sleep

Do you get seven to eight hours of sleep on a nightly basis? Chances are you don’t, which can be a contributing factor to high levels of stress. Staying well rested can help keep the mind relaxed yet focused and able to take on whatever the day may hold. Even a short nap can help out on a stressful day.

Plan a fun activity

The next time you’re feeling overwhelmed, set aside some time down the line to do something fun. Whether it’s a trip to the bowling alley, a round of golf or a weekend getaway, as long as it’s something you enjoy it’ll help you battle the stress. Planning it while you’re stressed will also give you something to look forward to, which should almost instantly make you feel a bit better.

Play a game

Nothing reduces stress like a quick game. Not only can it take your mind off any issues, but it’ll also help you to relax by changing your focus to something fun. Chances are you have a game or two in your closet – even a deck of cards will do. Just a short bout of fun can refresh and re-energize your mind and body. Then you’ll be ready to take on anything.

5 Facts about diet and Exercise

Proper diet and exercise always go together. Inseparable as they are, their benefits can be maximized if both are practiced together.

Why is it important to eat a proper diet and exercise regularly? Can one exist without the other? Here are some incredible benefits that you can get from having these two activities incorporated in your daily life:

1. Achieve and maintain an ideal and healthy weight.

Ever since, we were taught that proper diet and exercise helps us maintain a healthy body weight and leaner muscles.

Once achieved, you are able to gain more energy. You will be more efficient both in the office and at home and you can achieve more because of your increased energy levels.

2. Reduces risks of developing heart diseases.

Studies show that  running, briskwalking and jogging makes the heart become stronger and larger allowing it to pump more blood at its maximum level. They are also some of the best exercises that can lower cholesterol level and build stronger hearts. Meanwhile, a heart healthy diet is the first step in preventing heart-related diseases.

3. Helps build and maintain healthy bones and muscles. 

Osteoporosis strikes women who are not very much engaged in proper diet and exercise. Of course, you do not want to walk around with a stooped back, right? Well, now is the time to start going on a diet and regular exercise. In doing weight bearing exercises, bone density can be increased by the tension it creates in the muscles.

4. Anti-depressants. 

Running and other forms of exercises always give us a certain kind of high, isn’t it? They reduce feelings of depression and anxiety. Why would they even call it as the best anti-depressant for nothing!

Exercise is a known natural remedy for depression and other anxiety-related illnesses because of its effects on neurotransmitters in the brain. They are the same chemicals that trigger the kind of moods, appetite and even libido a person has. In fact, exercise alone has been shown as an effective treatment for depression in a majority of cases.

5. Improves self-esteem. 

Don’t you look like a real knockout with all that fats in place? Thanks to proper diet and exercise. You have become the person you want to be…healthier, sexier and stronger. Now, that’s what we call self-esteem. Exercise alone can have lots of physical and psychological benefits.

If  it is combined with the right diet, the result is a beautiful you – inside and out. Following a routine physical activity and consuming the right foods are connected to enhancing your mental vigor, acuity, creativity and imagination. Put all of them together and the result is a truly confident you.

The secret to looking young and feeling good all the time is not something that can be bought from an upscale clinic. It is something that lies from inside of you and just waiting to be unleashed. How do you do it? Proper diet and exercise will definitely show you the way.

Family play times

Time can be a major constraint when it comes to fitting fitness and working out into your daily schedule. So it makes a lot of sense to choose activities that accomplish two goals with a single effort. Family play times are an excellent way to increase good health and fitness for the entire family.

So the next time that you’re planning to settle down to a family movie, head out and play tag instead. This is quality time spent together by the family that raises the heart rate and family fitness, and much less time spent before the TV. The physical activity is as good for the children as it is for you.

Kids today have far more sedentary lives than ever before, with the TV, computer, video games and other things that keep them indoors. All of this combined with the convenient food lifestyle raises risk of obesity and health concerns among kids.

To give kids a better start in life, get them involved in your fitness program, since this will not only get them active, it will also increase your likelihood of sticking to the program. And if you don’t have your own kids to play with, make friends with the neighbor’s kids!