Look at sunlight first thing
in the morning to get
better sleep
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Want to get better sleep? Simply gaze out your open window in the morning. According to Andrew Huberman, Ph.D., associate professor of neurobiology and ophthalmology at Stanford University School of Medicine,
looking at sunlight soon after you wake up influences the production of cortisol and melatonin, two hormones that impact sleep. And it’s not just for beauty rest—sleep is vital to maintaining memory, mood, immune strength, and blood sugar. Summer’s long days don’t just mean later sunsets; with earlier mornings, we all have a little more time to try this clock-resetting technique.
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Try gardening for physical and emotional nourishment
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The ability to grow our own food is arguably the
foundation of civilization, but tradition isn’t the only reason for present-day garden enthusiasm. A
recent meta-analysis of current case studies found that gardening reduced depression and anxiety while also lowering body mass index; even better, gardeners reported more overall happiness, including deeper community connection.
Ready to get your hands dirty? Berries, peppers, and beans are great to
plant in the summer. For those without yard space,
container gardening offers an accessible way to grow a variety of herbs and vegetables.
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Head to your nearest public greenspace to naturally reduce stress
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Scientists have theorized that time in natural environments provides health benefits that reinforce an
innate drive to connect with nature, and
a growing body of research demonstrates numerous additional health benefits from exposure to spaces as ordinary as your neighborhood park: Lowered cortisol levels, blood pressure, decreased risk of preterm birth, type II diabetes, and all-cause mortality are all positive outcomes.
Two to five hours of greenspace exposure per week can maximize this boost to overall wellness. You don’t have to get that nature contact all in one go either, so you can plan time in greenspace at your convenience.
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Take a forest bath to lower your stress and heart rate
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If you love walks in the woods, you’ll love
forest bathing, a modern form of nature therapy. Often prescribed by doctors in Japan, forest bathing (or
shinrin-yoku) involves taking a slow, meditative walk through the forest in order to induce deep relaxation. A systematic review of forest bathing practices found that it can
significantly reduce cortisol levels, the hormone that’s involved in short-term stress responses. The health benefits appear to result from high concentrations of oxygen in the forest, as well as phytoncides, the
antimicrobial oils secreted by trees that have been shown to induce physiological relaxation.
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Stay motivated by doing your workouts in nice weather
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Because we enjoy being outdoors, it can make your workouts more fun and rewarding. One recent study of cyclists found that the subjects perceived a
lower exertion of effort in a natural environment. While you may be able to achieve a similar effect by taking a
scenic ride on your Peloton (or other exercise bike of choice), you can’t beat the feeling of being in the great outdoors. That boost in mood translates to a boost in motivation, so you can make the most out of your workouts.
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Are long summer days causing your daily routines to go sideways? Keep your metabolism on course with Signal, our once-daily supplement that supports mitochondrial health, healthy insulin sensitivity in muscle, and brown fat thermogenesis.
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Absorb a little sunlight to naturally synthesize
vitamin D
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While overexposure to UV rays can accelerate signs of aging in the skin, sunlight also triggers our bodies to
naturally produce vitamin D, which regulates
calcium homeostasis and is critical for maintaining healthy bones. Vitamin D also exhibits effects on cell growth, as well as our immune, endocrine, and cardiovascular systems—and even depression—making it essential for maintaining overall health. The exact amount of sun exposure you need to synthesize vitamin D is debated, but it could be as little as
10 minutes. Long summer days create more opportunities to reap the sun’s rewards—just make sure you practice
basic sun protection to offset any potential skin damage from UV rays.
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Take an after-dinner walk
to improve digestion
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With or without neighborhood greenspace, summer evenings offer ideal conditions for an after-dinner walk. Taking
a stroll after supper can help regulate blood sugar and blood pressure, as well as reduce bloating. Walking after dinner can also
improve sleep and lower stress, effects similar to time spent in nature, no matter your scenery. Since long summer days stretch into temperate nights, you can try it for yourself at your convenience while the weather’s nice.
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Watch a summer meteor shower for your social wellness
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Our ancient ancestors looked to the sky for both mystic and scientific knowledge; today, stargazing is one of the more accessible scientific hobbies. Researchers found that experiencing awe from natural phenomena can
increase altruistic tendencies, boosting socioemotional well-being. If you can’t catch the
Delta Aquariids from July 18-August 21, don’t fret—any natural phenomenon can inspire a sublime moment. For example: the subjects in the above-referenced study felt awe after sitting among some eucalyptus trees.
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