Sunlight and the vitamin D

If we want to feel well all year, it’s no secret that the simplest things are frequently the greatest, says nutritionist Dr. John Briffa.


Consume ‘primally’
In terms of our time on this planet, common sense indicates that the ideal diet is one based on foods we’ve been eating the longest. These are the foods we’ve developed to consume and to which we’ve adapted the best. Studies demonstrate that eating a ‘primal’ diet rich in fruits, vegetables, nuts, and seeds, as well as meat, fish, and eggs, is the greatest way to lose weight and lower risk factors for diseases like heart disease and diabetes. This “go primal” eating philosophy can help you break through the marketing hype and dietary misunderstanding to make healthy food decisions swiftly and confidently.

Maintain hydration
Water makes up approximately two-thirds of the human body and serves as a solvent, nutrition transporter, temperature regulator, and bodily detoxifier, among other things. Maintaining proper hydration has a significant impact on our vitality and energy levels, as well as mental sharpness. Throughout the day, drink enough water to maintain your urine a pale yellow hue.

Eat slowly and deliberately
In our fast-paced environment, we have a propensity to eat while distracted and shovel in more food than we require, missing out on gastronomic pleasure in the process. Many of us will benefit from mindful eating. Avoiding eating while distracted, eating more slowly, and taking time to thoroughly taste food are all things to consider here. Chewing your food completely is one thing to focus on – it not only helps us taste our meal, but it also aids the digestive process.

In the summer, get lots of sun…
Sunlight and the vitamin D it produces in the skin have been linked to a variety of health advantages, including a lower risk of cancer, heart disease, multiple sclerosis, and osteoporosis, as well as increased immunological function. Vitamin D is produced when our shadow is shorter than our body length, which occurs when the sun is high in the sky. While it is best to avoid burning, getting as much sunshine exposure as possible is beneficial to your health.

…and then there’s the winter. In the winter, the lack of sunlight may make us feel depressed. Even though it’s freezing outdoors, getting some external light exposure throughout the winter, say around midday, is beneficial. Another approach is to buy a gadget that simulates sunshine and use it every day from October to March.

Get plenty of rest
Sleep may boost mental and physical vitality, and getting enough sleep (approximately eight hours each night) has been associated with a lower risk of chronic disease and longer life. Going to bed early is a simple method that can help you obtain the most amount of sleep. Getting to bed by 10 p.m. or 10.30 p.m. might be a worthwhile investment in terms of your short- and long-term health and well-being. It’s frequently as simple as turning off the computer or turning off the television early in the evening to provide the time and space for a better night’s sleep.

Go for a walk every day
Aerobic exercise, which can include something as simple and low-impact as walking, has been linked to several health and mental advantages, including a lower risk of chronic illnesses, anti-anxiety, and mood-enhancing effects. Every day, aim for a total of 30 minutes of vigorous walking.

Quit Smoking
If you’re a smoker it helps to quit smoking. But you probably knew that. For some it is really hard to quit smoking, so you can try to switch from cigarettes to Hyde Vape. A lot of people have found this very helpful for their health.

Training
Resistance training helps to maintain muscle mass while also strengthening the body. This is especially important as we become older since it lowers the chance of impairment and falls. Many beneficial activities, including press-ups, sit-ups, and squats, may be performed at home.

Random acts of kindness are beneficial to both givers and receivers. It may be a brief phone or text to someone you care about or have lost touch with, or it could be showing courtesy to a fellow motorist, giving up your train or bus seat, buying someone lunch, or sending a surprise bouquet.

Develop your appreciating skills. Modern life is aspirational, and we may easily find ourselves pursuing an ever-growing list of objectives, many of which are material in nature. Some of us may benefit from spending more time focused on what we have rather than what we need. Giving gratitude for everything, from our friends and family to gorgeous scenery or sunset, may raise our spirits.

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