So why is this so important? Well let me ask you something. Where are you, right now as you read this? Are you inside sitting or laying down? How long have you been in that position? For some of you it might be because you just came back from working out and that's great, but for others (especially now during this pandemic) you're sitting there because it's part of your daily routine and you’ve been there for awhile, and that might not be so great.
Sitting or staying in one place for long periods of time can lead to so many problems, such as weight gain, hip and back pain, varicose veins, depression and even heart disease, cancer and diabetes. Just getting up right now and walking outside to stretch, breathe deep, and let the sun rays rain down on you is one of the best things you can do at this very moment. So if the sun is still out...go now and do it! Go right now… and then come back and read the rest of this as to how it just helped you.
We evolved as outdoor creatures who were exposed to the sun.
We were made to be outside and moving around. So it makes sense that when we deprive ourselves from sunlight and movement we are damaging our bodies and minds.
The study below was published in the Journal of Internal Medicine in 2014, and it examined 20 years of health data collected from nearly 30,000 Swedish women. The data included questionnaires that asked women about their sun habits, as well as about their smoking history, alcohol use, body weight, education level, income, and other variables that tend to raise or lower a person’s risk for death.
This study found that the risk of death from all causes approximately doubled among women who tended to avoid the sun compared to women who got the greatest amount of UV exposure — including from both the sun and from tanning beds. The relationship was dose-dependent, the study found, that the more sun a woman reported getting, the lower her risk of death.
There are so many reasons to get out under the sun. Here are a few that I found on over 15 different sources on the internet. If it wasn't listed at least 10 times I did not add it.
It makes you happier
Sun exposure has been associated with serotonin levels. Sunlight cues special areas in the eye retina, which triggers the release of serotonin in the brain. This release of serotonin can give you more energy and help keep you calm, positive, and focused.
Low serotonin levels can lead to major depression especially with the seasonal pattern. So, you’re more likely to experience this type of depression in the winter time, when the days are shorter.
It improves sleep.
"The brighter your daylight exposure, the more melatonin you produce at night," says Dr. Mithu Storoni, physician, researcher and author of Stress-Proof. Melatonin is a type of hormone that's "produced by the pineal gland in the brain during darkness at night", she explains. Also known as the sleep hormone, melatonin has "a range of effects on the brain, from improving sleep to synchronizing your biological clocks, and lowering stress reactivity," adds Dr. Storoni. Additionally, the amount of daylight exposure you get is crucial in maintaining a normal circadian rhythm. "Distorted circadian rhythms can induce symptoms of both depression and bipolar disorder, depending on the pattern of disruption," says Dr. Storoni.
Vitamin D - For Bones and overall health
Vitamin D is a hormone that promotes calcium absorption and is essential for bone growth and formation. Since sunlight is a primary source of Vitamin D, the hormone is also dubbed as 'the sunshine vitamin'. "The Vitamin D found in our body needs activation. The sun helps to convert inactive Vitamin D levels to active.
According to the World Health Organization (WHO), getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face twice or thrice a week is enough to reap the vitamin D-boosting benefits of the sun.
Strengthen the immune system.
Strong association studies have found that Vitamin D is also very important in signaling the immune system. It appears to be necessary in adequate amounts to turn on your ability to survey the rest of your cells
Since regular sun exposure is one of the most robust ways to up active Vitamin-D levels in your body, it can help beef up your immune system as well. On the other hand, inadequate levels of this vitamin have been associated with an increased rate of infection, cancer, and mortality rate after surgery. In WebMd a 2011 study, suggests that vitamin D has anti-tumor properties, regulating genes involved in the multiplication and spread of cancer cells.
Relieves Stress
I don't have research on this one and I enjoy cloudy days, but I just know from experience that when I'm stressed sunshine can always lift my spirits from a stressful day.
Weight Loss
According to WebMd, morning light also seems to help people keep the fat off. You need 20 to 30 minutes between 8 a.m. and noon to make a difference, but the earlier you get it, the better it seems to work. Scientists think the sun’s rays may shrink fat cells below your skin’s surface.
How Much Is Enough?
This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live.
In general, scientists think 5 to 15 minutes -- up to 30 if you’re dark-skinned -- is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen. WebMD
Ok that's all great about sunshine, but what about breathing in deep
We Breathe in and we Breathe out. We do this all day, every day without a thought. Ask yourself this- when was the last time you took a deep breath? Probably not as frequently as you think. I bet you're doing it right now huh? Ok that's great, but did you know that deep breathing is one of our easiest, most convenient and natural tools to combat issues like stress and anxiety, reduce pain, high blood pressure and even aid in digestion?
It's a Yogi belief that life span doesn't depend on the number of days we live but on the number of breaths we take. This means the "slower we breathe, the longer we live". Think of it this way a tortoise breathes very slowly, approximately four breaths per minute and lives for up to 150 years. On the other hand, dogs take in around 24 breaths per minute at rest and live for only up to 13 years.
So why should you do this? Simply put- extra oxygen does wonders for the body and mind. It cleanses, opens and soothes different parts of our being and is overall something extremely healthy we can all do. Here are a few other benefits to deep breathing:
1) Decreases stress, increases calm.
When you become stressed or anxious, your brain releases cortisol, the “stress hormone.” By taking deep breaths, your heart rate slows, more oxygen enters our blood stream and ultimately communicates with the brain to relax. Deep breathing also ups your endorphins, the “feel good” chemical.
2) Relieves pain.
Deep breathing helps relax you. Learning deep breathing reduces muscle tension thereby lessening pain.
3) Detoxifies the body
Breathing releases carbon monoxide, which is important to fully release. Actually, breathing is in charge of 70% of cleansing the body of toxins (the other 30% is through bladder and bowels.) If you do not breathe fully, your body must work overtime to release these toxins.
4) Improves immunity
When your blood is fully oxygenated, it carries and absorbs nutrients and vitamins more efficiently.
5) Helps support correct posture.
Next time you breathe in, notice that you simultaneously lengthen and straighten your spine. In order to take a deep breath in, your lungs take up maximum space, your diaphragm pulls down, so in turn your torso straightens in order for this to be possible.
Now, deep breathing is something that is unnatural for your body to do, so just like learning any new skill, it takes practice! Try to incorporate one breathing exercise each day. Here is a simple breathing exercise that can be incorporated into your daily routine:
Are you ready to give this a try?
* Breathe in calmly, through the nose, filling your abdomen and chest, for 5 seconds (or longer, not exceeding 7 seconds).
* Hold this breath in for 3 seconds.
* Slowly and gently release the breath through the mouth for 5 seconds (or more, whatever is comfortable.) breathe out through a slightly parted lip or “O” shaped lips.
* Repeat this 5 times, or even better, continue for 5 minutes.
Important tips: Deep breathing should be slow and gentle. Remember to fill the abdomen, not just the chest. One way I make sure Im doing this right is to place one hand on your stomach and one on your chest. Breath deeply and make sure your hand on your stomach is rising. Try to be aware of your breath, heartbeat and to release tension from your body.
So what are you waiting for? Take a deep breath in… And out!
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