Get More Natural Sunlight during the day and limiting exposure to bright light at night has amazing benefits. Exposure to UVB radiation, is important for many reasons, one being Vitamin D which is essential for the expression of over one thousand genes in the body. Vitamin D deficiency is a widespread issue and is associated with an increased risk of cancer, type II diabetes, and even Multiple Sclerosis. Vitamin D is not the only benefit we can gain from sun exposure, however. Several other health related mechanisms in the body are regulated by sunlight as well. Two key hormones that ebb and flow with exposure to sunlight are serotonin and melatonin. During the day, upon exposure to sunlight, serotonin is released, which has vast implications on the body from memory and mood, to digestion, and even organ growth and development. So, when I take a walk in the sun I find it puts me in a good mood almost instantly. This due to the release and impact of serotonin.
As night falls, the lack of optic exposure to light triggers a series of reactions which converts the serotonin to melatonin. This hormone plays a critical role not only in regulating our sleep-wake times, but also functions as a powerful antioxidant. In fact, studies have found that melatonin is one of the most effective antioxidants known today. It makes perfect sense that this would be the case as it corresponds with our sleep time in which the majority of our repair and growth takes place. Basically, it helps us to get a good night of sleep while also repairing and protecting our bodies from damage that arises from free radicals and overall inflammation.
You should know by now how important sleep is for overall function and well-being. I find a good practice is to limit exposure to bright light in the hours leading to bed. Although you may find that you can sleep just fine after scrolling through your social media feed, you may be losing out on deeper and more restful sleep along with the reparative effects that accompany a robust melatonin production.
When it comes to anything in life, I find it helps to build a solid foundation if we hope to have success. The issue with health and well-being is that we have gotten away from the foundational practices that keep us running optimally.
We all know that exercise is important to staying fit and healthy. However, it only makes up a small part of our day. So what about the rest of our day and how does what we do during that time impact our health and well-being? Sometimes, it can be hard to change or modify your daily/weekly routine, but if you wish to feel younger, happier and live a lot longer… you may want to manage some behaviours in the 23hours you’re not working out.
Managing Stress
One the most serious additions in today’s modern life would be the stress we endure on a daily basis… Whether it be work, finances, family issues or relationships the stress never seems to stop. Whatever the case is for you, consider trimming down so to speak. Look at things with an open mind and avoid taking on too much at once. It may also be helpful to take some time to clear the mind and reflect on a daily basis. For some, it might be spending time in the gym for others they may like to find something a little more quiet. It’s been said that 12 minutes of meditation can be enough to shift brain activity in favor of better focus and reduced anxiety.
Making sure to keep stress levels low is vital, not just for our sanity, but for our ability to make progress in the gym given the fact that stress can have negative impact on our recovery.