Summer is upon us, and it's the perfect time to enjoy nature, embrace the daylight, and boost your health with some simple yet powerful lifestyle choices. Your lifestyle is a strong influence on your overall health and well-being, as it encompasses the daily habits and choices shaping your experience. A balanced lifestyle includes regular physical activity, nutritious eating, adequate sleep, stress management, and positive social interactions. By pursuing a balanced lifestyle, you can significantly reduce your risk of chronic diseases such as heart disease, diabetes, and depression. Moreover, a healthy lifestyle fosters resilience and boosts the immune system, enabling your body to better cope with illnesses and stressors. By making conscious, health-promoting choices, you can enhance the quality of your life, increase longevity, and cultivate a sense of fulfillment and happiness. With a balanced healthy lifestyle, your vitality, your happiness, your health all shine.
Here are five secrets, backed by science, of a healthier lifestyle to help you cultivate your summer shine.
1. Morning Walks Without Your Shoes
Walking barefoot, often referred to as "earthing" or "grounding," has numerous benefits that are both physically and mentally enriching. This simple act connects you directly with the earth, allowing your body to absorb negative ions from the ground, which can help to neutralize free radicals and improve health. Walking barefoot has been shown to reduce inflammation, enhance sleep quality, and increase energy levels. Additionally, walking barefoot stimulates the numerous nerve endings in the feet, improving balance, posture, and proprioception.
Walking in the morning offers a unique blend of benefits that can set a positive tone for the entire day. The fresh morning air is not only rejuvenating but also tends to be cleaner and richer in oxygen, which can improve overall brain function and mood. Exposure to morning sunlight helps regulate your body's circadian rhythm, promoting better sleep at night. Furthermore, morning walks can jump start your metabolism, aiding in digestion and weight management. It's a peaceful time for introspection or meditation in motion, supporting mental clarity and focused intentions for the day ahead.
Walking safely is paramount, especially in natural environments. It's important to be aware of your surroundings, avoiding distractions like smartphones, which can take your attention away from potential hazards. Walk barefoot in well tended areas that are free from sharp objects, pests, and rough terrain. Take the time to clean your feet and check for pests after walking barefoot. By taking these precautions, you can enjoy the benefits of walking with peace of mind, supporting your access to the benefits listed above.
2. Getting the Right Amount of Natural Sunlight
Lift the shades and open the curtains during the day. Weather-permitting, get outside for breaks and lunch to have access to natural light. Natural light provides numerous measurable health benefits that go beyond simply brightening up a space. It can help improve mental health and mood, and enhances the quality of your sleep by helping to regulate the body's circadian rhythms. Spending more time in natural light reduces the reliance on artificial lighting, which can cause eye strain and increase the risk of headaches and migraines.
Direct sunlight offers health benefits, primarily through the synthesis of vitamin D in the skin, which is essential for bone health and the prevention of diseases like osteoporosis, various cancers, and autoimmune conditions. Regular exposure to sunlight also influences the production of important hormones such as serotonin, melatonin, endorphin, and nitric oxide, which collectively improve mood, enhance sleep quality, and support overall well-being. The mental health benefits are significant as well, as sunlight exposure is known to lift spirits and increase feelings of happiness and relaxation.
While the benefits of sun exposure are undeniable, it's crucial to practice sun safety to avoid the harmful effects of overexposure. Prolonged exposure to ultraviolet (UV) rays can lead to skin damage, including photo-aging, sunburn, and an increased risk of skin cancers such as melanoma. To mitigate these risks, it's important to avoid sunbathing during peak hours (typically 10 a.m. to 4 p.m.), wear protective clothing like hats and long sleeves, and use a broad-spectrum sunscreen with a high SPF. Additionally, finding shaded areas and wearing sunglasses to protect the eyes from UV rays can prevent sunburn and long-term damage to vision. Be aware that sunlight reaches your skin, even on those cloudy days.
Seek the morning sunshine, which you can receive on your barefoot walk, or take in with a meditation or meal.
3. Being Social
Summertime brings with it a flurry of social activities, like barbecues, concerts, carnivals and more. It’s good to get out there. Being social carries a multitude of benefits for both mental and physical health. Social interactions can significantly lower levels of stress and anxiety, enhance self-esteem, and provide a sense of belonging and community. Engaging with others fosters a supportive network that can offer encouragement during tough times and celebrate with you during the good. Furthermore, social activities can stimulate the brain, keeping it sharp and reducing the risk of cognitive decline as we age. The joy and laughter experienced in social settings are also powerful antidotes to depression and isolation.
However, attending social events isn't without its obstacles and risks. For many, the prospect of socializing can evoke feelings of anxiety and stress, particularly for those with social anxiety disorder or introverted tendencies. There's also the risk of encountering negative social environments that can lead to feelings of exclusion or peer pressure to engage in unhealthy behaviors. Additionally, in the context of health concerns such as pandemics, social gatherings can pose physical health risks, necessitating careful consideration and precautions to ensure safety.
To reap the benefits of social activities while minimizing the pitfalls, it's important to approach socialization thoughtfully. Start by selecting events and settings where you feel comfortable and safe, and consider bringing a friend along for support. Setting personal boundaries beforehand can help manage anxiety and avoid situations that might lead to discomfort. Embrace quality over quantity by fostering deeper connections with fewer people, rather than trying to mingle with everyone. In the face of health concerns, opting for virtual gatherings or outdoor events where it’s easier to maintain physical distance can provide a safer alternative. By taking the time to consider what supports you in being social, you can set yourself up to enjoy the enriching experience of socializing while safeguarding your well-being.
4. Go Swimming
Swimming is an incredibly beneficial form of exercise that caters to all ages and fitness levels. It's a full-body workout that enhances cardiovascular health, improves muscle strength and flexibility, and can significantly reduce stress. The buoyancy of water supports the body, reducing the strain on joints and minimizing the risk of injury, making it an ideal activity for those with arthritis or recovering from injury. Additionally, swimming is known for its ability to improve mental well-being, offering a meditative-like state of mind that can help clear thoughts, reduce anxiety, and foster a sense of inner peace.
Finding a place to swim can vary depending on your location, but there are generally a few common options available. Public swimming pools are a popular choice, offering a controlled environment that's perfect for laps or leisurely swims. Community centers, fitness clubs, and private clubs often have pools available to members, and some offer swimming lessons or water aerobics classes. For those who prefer natural settings, lakes, rivers, and oceans can provide a refreshing and scenic alternative. It's important to consider the water quality and safety of these natural sites, as they can vary.
Swimming safety is paramount, whether you're in a pool or open water. Always swim in designated areas, especially in natural water bodies, where hazards like currents and underwater obstructions can pose risks. Never swim alone; having a buddy ensures that help is available in case of an emergency. It's also crucial to be aware of your swimming abilities and limits to avoid exhaustion or overexertion. For children and inexperienced swimmers, the use of flotation devices and swimming lessons can provide an added layer of safety. Lastly, always pay attention to weather conditions and water temperature to prevent hypothermia or heat-related issues.
5. Eat Garden Fresh Fruits and Vegetables
Grow what you can and stop by that roadside vegetable stand. Eating a seasonal garden-fresh diet offers a host of benefits that extend from your plate to your overall well-being. Consuming fruits and vegetables that are in season means they are at their peak flavor and nutritional value, offering a richer taste and higher concentrations of vitamins and minerals. Seasonal produce often requires fewer pesticides and preservatives, making it a healthier choice. Additionally, eating seasonally encourages a diverse diet, as different fruits and vegetables become available throughout the year, ensuring a broader range of nutrients and culinary experiences.
Buying foods at the farmers market is a wonderful way to support local farmers and enjoy fresh, high-quality produce. This practice also supports local agriculture, reducing the carbon footprint associated with long-distance food transportation. Foods sold at farmers markets are usually harvested at the peak of their ripeness, ensuring superior taste and nutritional value. Shopping at farmers markets also allows you to engage directly with the growers, giving you insights into their farming practices and the origins of your food while also providing you with the benefits of being social. These connections foster a sense of community and trust. Even better, you’ll often find unique or heirloom varieties of produce that are not available in conventional supermarkets.
You can always try growing your own whether in pots, a raised garden bed or the land directly. Attending to one's own vegetable garden brings numerous physical, mental, and emotional benefits. Gardening is a form of physical exercise that involves activities like digging, planting, and weeding, which can improve strength, endurance, and flexibility. It also offers mental health benefits, such as reducing stress and promoting relaxation through the connection with nature. Growing your own vegetables can provide a sense of accomplishment and self-sufficiency, knowing that you can cultivate and harvest your own food. Gardening can be a fun and educational activity for families, teaching children about nature, responsibility, and the value of hard work. Having a garden can also give children a natural source for snacks and nibbles - like strawberries, pole beans and snap peas.
Maybe you already have these lifestyle secrets at play in your life, in which case continue to pursue these activities. It’s worth it and will help you live a good life. Perhaps you’re feeling inspired to integrate these simple activities into your life this summer. Lifestyle can be difficult to adjust, but trust me, YOU ARE WORTH IT! Rise to the efforts and adopt the easiest practices first, like getting natural light.
Remember, practices like yoga and meditation are incredibly powerful lifestyle practices, and can support the healthiest form of yourself, throughout every season.
Resources:
Farhud, D. D. (2015). Impact of lifestyle on health. Iranian journal of public health, 44(11), 1442.
Fleury, N., Geldenhuys, S., & Gorman, S. (2016). Sun exposure and its effects on human health: Mechanisms through which sun exposure could reduce the risk of developing obesity and cardiometabolic dysfunction. International journal of environmental research and public health, 13(10), 999.
Oschman, J. L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of inflammation research, 83-96.
Scott, T. L., Masser, B. M., & Pachana, N. A. (2015). Exploring the health and wellbeing benefits of gardening for older adults. Ageing & Society, 35(10), 2176-2200.
Seeman, T. E. (1996). Social ties and health: The benefits of social integration. Annals of epidemiology, 6(5), 442-451.
Stubbs, B. (2017). The public health benefits of swimming: a systematic review. The health & wellbeing benefits of swimming, 5.