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Always feeling low on energy? There’s an easy fix – just go outside and play. There are health benefits from just being outside in the sun. Getting regular sun exposure can improve your quality of life by increasing your energy. Let's explore!



<h2 class="wp-block-heading" style="font-size:27px">Sunlight Benefits</h2>



Sun exposure gives you energy both directly and indirectly. Directly, the sun enables your body to manufacture energy-boosting vitamin D. Indirectly, sunlight helps your body create hormones that regulate the circadian rhythm. This ensures you get enough restful sleep at night, which provides energy for the next day.



<h2 class="wp-block-heading" style="font-size:27px">Vitamin D and Energy</h2>



When most people think about vitamin D, they think of bone health and how it helps the body convert calcium into bone. 



However, scientists are finding that vitamin D plays a major role in other bodily systems, including energy production in cells. 



The key component to cellular energy is mitochondria and to function properly, mitochondria need vitamin D. There is a relationship between vitamin D and cells' ability to create ATP – the compound from which cells generate power.



A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9441677/" rel="noreferrer noopener" target="_blank">scientific review</a> finds that for people who are vitamin-D deficient, “the synthesis of ATP is reduced because of the decrease in vitamin D-dependent development of the electron transport chain complex”.



The effects don’t just exist on a cellular level, they also change how people feel. People who take vitamin D supplements <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/" rel="noreferrer noopener" target="_blank">report feeling less fatigued</a>. 



In addition to being linked to energy production, supplementing vitamin D can help increase your overall fitness because it has been linked to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901845/" rel="noreferrer noopener" target="_blank">muscle mass</a> and the ability to complete physical tasks.



<h2 class="wp-block-heading" style="font-size:27px">How the Body Creates Vitamin D from Sunlight</h2>



<a href="https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#vitamin-D" rel="noreferrer noopener" target="_blank">Ninety-five percent of adults</a> do not get the vitamin D they need from their diets. Fortunately, sun exposure gives you a natural way to make vitamin D in a three-step process:



Your body produces 7-dehydrocholesterol, a precursor to cholesterol.



<ul>
<li>Your body produces 7-dehydrocholesterol, a precursor to cholesterol.</li>



<li>Penetrating deep within the skin, UVB radiation turns 7-dehydrocholesterol into pre-vitamin D. </li>



<li>Within the skin, pre-vitamin D goes through a thermal process – isomerization –converting it into vitamin D. </li>
</ul>







Once the body makes vitamin D, it must pass from the skin to the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6181730/#:~:text=Vitamin%20D%20can%20be%20synthesized,vitamin%20D%20in%20the%20kidney." rel="noreferrer noopener" target="_blank">liver and kidneys</a> for further processing to convert it into a usable form.



<h2 class="wp-block-heading" style="font-size:27px">How Sunlight Guides Your Circadian Rhythm</h2>



It’s hard to feel energetic if you haven’t had enough rest. Sun exposure helps guide your body into a cycle of sleep and wakefulness.



<a href="https://www.washingtonpost.com/wellness/2023/07/03/natural-light-exposure-sleep-benefits/" rel="noreferrer noopener" target="_blank">Sunlight sends a signal to the brain</a> to stop melatonin production – a hormone that helps you fall asleep. If you get proper amounts of sun exposure, when it gets dark, your body will start making melatonin at the right time, prompting you to sleep on time. If you don’t get enough sunlight, your body will produce melatonin, which makes you sleepy during the day.



<h2 class="wp-block-heading" style="font-size:27px">How to Sunbathe the Right Way</h2>



Sunbathing can give your body all the vitamin D it needs. To maximize the benefits of sunlight without hurting your body, use sunscreen, but don't overdo it.



When it comes to getting the appropriate amount of sun exposure to boost vitamin D levels, location and time of year matter. 



In the summer, UV radiation is <a href="https://www.cpc.ncep.noaa.gov/products/stratosphere/uv_index/uv_annual.shtml" rel="noreferrer noopener" target="_blank">nearly ten times stronger than in winter</a>. Because of the earth's axis, sun rays must pass through more atmosphere to reach you in the winter, reducing your exposure.



Proximity to the equator makes a difference. The further south you are, the more direct the rays are and the less drop-off you’ll see in the winter. During Alaskan winters, the UV Index drops to near zero as there is almost no sunlight at all.



The major takeaway is – if you live north of 37 degrees latitude, you generally can’t rely on sun exposure to boost your vitamin D levels in the winter. During this time, a vitamin D supplement is recommended.



Another point to remember is that you cannot generate vitamin D from the sunlight shining through home and car windows because they filter out the UVB rays your body needs. If you'd like to get vitamin D from the sun, head outside.



You might think that sunscreen would stop you from getting the benefit of sun exposure, but it would take an excessive amount of sunscreen (so much that you can’t see your skin) to counter the benefits of sun exposure. Wear sunscreen and you’ll still get plenty of vitamin D-boosting rays while also protecting your skin.



<h2 class="wp-block-heading" style="font-size:27px">Enjoy the Sun in Healthy Doses</h2>



While sunbathing has positive benefits, it takes little time in direct sunlight to get the vitamin D boost you need. To protect your skin, limit your exposure to 5 to 10 minutes during summer and 20 minutes in the winter. Also, keep an eye on the UV index and exercise caution when it's 8 or higher. In other words, keep yourself protected and enjoy the sunshine and an energy boost!

The Role of Sunlight in Elevating Energy Levels

There is a good reason why we’ve been hearing about probiotics for the last several years. They play a crucial role in our digestive process.



However, probiotics’ benefits extend beyond digestion. They are living microorganisms—good bacteria—that provide physical, as well as mood and cognitive benefits to their host: You. 



So, what are the sources of probiotics and how do they work? And, most importantly, how can they help restore the delicate balance within our physical body?



<h2 class="wp-block-heading" style="font-size:27px">Digestive System 101: The Gut Microbiota</h2>



Let’s first look at the digestive system. It is made up of organs that help the body break down and absorb food. The journey starts with the mouth and esophagus which manage this process—helping food particles travel to the gastrointestinal tract.



Next, the stomach breaks food down into nutrients that our body can continue to absorb and utilize as energy. The stomach produces gastric juice that chemically digests proteins. The result is then absorbed into the bloodstream as nutrients that our body uses as energy. 



Beyond nutrient absorption, the digestive tract houses a complex ecosystem of microorganisms, collectively known as the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433529/" rel="noreferrer noopener" target="_blank">gut microbiota</a>. They play a vital role in various physiological processes, including:



<ul>
<li>Maintaining a balanced immune response</li>



<li>Synthesizing certain vitamins</li>



<li>Contributing to the <a href="https://www.healthline.com/nutrition/gut-brain-connection#:~:text=A%20large%20proportion%20of%20serotonin,fear%20and%20anxiety%20(%2013%20)." target="_blank" rel="noreferrer noopener">production of neurotransmitters </a>that impact mood and cognitive function</li>
</ul>



However, the modern lifestyle, characterized by processed foods, stress, and antibiotics, can disrupt the delicate balance of the gut microbiota, resulting in:



<ul>
<li>Digestive discomfort</li>



<li>Weakened immunity</li>



<li><a href="https://www.healthline.com/health/gut-health#effect-on-health" target="_blank" rel="noreferrer noopener">Other health issues</a></li>
</ul>



An imbalanced digestive system can manifest in many ways, often with symptoms that extend beyond digestive discomfort. Here are <a href="https://www.healthline.com/health/gut-health#improving-gut-health" rel="noreferrer noopener" target="_blank">common signs</a> to watch out for:



<ul>
<li>Upset stomach</li>



<li>Weight changes</li>



<li>Sugar cravings</li>



<li><a href="https://resources.relieffactor.com/sleep/the-effects-of-sleep-deprivation-at-different-stages-of-life/" target="_blank" rel="noreferrer noopener">Sleep</a> disturbance or unusual fatigue</li>



<li>Skin irritation</li>



<li>Food allergies</li>
</ul>



While an imbalanced microbiota may not be the sole reason for these challenges, it is generally one of the first areas to target in restoring balance. This is where probiotics come into play.



<h2 class="wp-block-heading" style="font-size:27px">Enter: Probiotics</h2>



Did you know there are roughly <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667473/" rel="noreferrer noopener" target="_blank">100 trillion types of bacteria living in the human gut</a>? This comprises good and bad bacteria that constantly battle each other to keep our digestive system balanced.  



<a href="https://my.clevelandclinic.org/health/articles/14598-probiotics" rel="noreferrer noopener" target="_blank">Probiotics</a> are the good guys. They are live bacteria and yeasts beneficial to our health, especially for our digestive system. The most common bacteria found in probiotics are Lactobacillus, Bifidobacterium, Saccharomyces boulardii yeast, <a href="https://www.webmd.com/healthy-aging/best-probiotic-strains-older-adults" rel="noreferrer noopener" target="_blank">and others</a>.



Probiotics’ benefits come in a variety of forms. One way is by competing with harmful microorganisms for resources and attachment sites along the small and large intestine lining. Probiotics can prevent the growth of pathogenic bacteria and help maintain a healthier gut environment. They can also produce compounds like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9330398/" rel="noreferrer noopener" target="_blank">short-chain fatty acids</a>, which support a healthy intestinal microbial barrier and control inflammation.



When consumed, probiotics influence gut microbiota composition, promoting a more diverse and balanced microbial community. This, in turn, can enhance digestion, improve nutrient absorption, and bolster the immune system. 



<h2 class="wp-block-heading" style="font-size:27px">Sources of Probiotics</h2>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/11/Fermented-Foods-compressed-1024x512.jpg" alt="Fermented Foods-compressed" class="wp-image-1286"/></figure>



Yes, probiotics already live in your body and do their job. But sometimes they need a little help, especially when you take antibiotics or maintain a diet that doesn’t support a thriving probiotic environment.



Probiotics can be found in a variety of foods and dietary supplements. Fermented foods are among the most well-known, natural sources of probiotics, including:



<ul>
<li>Yogurt</li>



<li>Kefir</li>



<li>Sauerkraut</li>



<li>Kimchi</li>



<li>Miso</li>



<li>Kombucha</li>
</ul>



When consumed, these foods introduce live probiotic cultures into the digestive system, promoting a healthier gut microbiota.



However, it’s important to remember that these foods don’t contain just probiotics. There are also added sugars and ingredients that may not be beneficial.



<h2 class="wp-block-heading" style="font-size:27px">Modern Life Has Depleted Our Gut Flora</h2>



Human beings have gotten our bacterial gut flora from our foods and our less-than-sanitary environment for hundreds of thousands of years. Most of the bugs in our gut come from soil--a nice way of saying dirt. Until recent history, most of what we ate came from our gardens, complete with the dirt it grew in. Now, the multiple steps and repeated washing in our industrial-level farming, followed by the scrubbing, washing, and rinsing at the supermarket before we get the food home, followed again by many people washing it yet again to remove the pesticides and chemicals involved in its growth and preservation, means there is not much in the way of soil bacteria and viruses left for our guts. 



We now know that being too clean is not good for us. Kids raised on farms and rural areas with close contact with animals and lots of grubby, dirty stuff rarely develop allergies or autoimmune diseases. Even kids raised with a dog who is allowed to run free outside and then come inside where the child buries his face in the dog’s fur gets licked on the mouth and picks up the animal's unsanitary lifestyle second-hand, have far fewer immune-mediated problems than kids raised in a super “clean” household. 



There is even a difference in people born via a sterile Cesarian Section compared to those delivered via a vaginal birth. Children coming thru the vagina pick up and swallow mom’s vaginal secretions, mucus, and loads of living flora on their journey to the outside world, including a fair bit of mom’s poop that inevitably is pushed out as part of the birth process. These kids have more competent immune systems than their C-Section fellows.



The upshot is that we are part of the earth, and the earth is part of us. That is how we were designed, and the farther we separate ourselves from our natural environment, the worse off we are.



<h2 class="wp-block-heading" style="font-size:27px">How to Incorporate Probiotics into Your Diet</h2>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/11/Probiotic-Food-List-compressed-1024x623.jpg" alt="Woman making a heart symbol over her happy stomach." class="wp-image-1288"/></figure>



Adding probiotics to your routine promotes better digestive and overall health. Let's examine some important considerations.



Choose the Right Probiotic Strains



When selecting a probiotic supplement, consider the specific strains of bacteria or yeasts. Different strains have differing effects on the body. Some are more effective at addressing certain digestive issues, while others might have broader benefits. Consult a healthcare professional to determine which strains are best for your needs.



Select High-Quality Supplements



Be mindful to choose products from reputable brands known for their quality and efficacy. Look for supplements that provide clear information about the strains and colony-forming units (CFUs) in each dose.



Follow the Recommended Dosage



Always follow the recommended dosage instructions provided on the supplement's packaging or as advised by a healthcare professional. Taking too many probiotics may not necessarily provide better results and could even lead to temporary digestive issues.



Consider Timing



When you consume your probiotics can influence their effectiveness. Some people find it helpful to take probiotics with meals to aid digestion and minimize potential side effects, like bloating. However, this can vary depending on the specific supplement and individual preferences.



Be Consistent



Consistency is key when taking probiotics. Incorporate them into your daily routine and take them as recommended for the best results. Probiotics work well when taken regularly over time.



Diversify Your Sources



In addition to supplements, add natural food sources of probiotics to your diet. Include fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and kombucha to introduce a variety of probiotic strains.



Monitor Your Body's Response



Pay attention to how your body responds to probiotics. While some people notice improvements in digestion quickly, others might take longer to see noticeable results. Be patient and give your body time to adapt.



Consult a Healthcare Professional



If you have specific digestive issues or health concerns, it's best to consult a healthcare professional before starting any new supplements, including probiotics. They can provide personalized recommendations based on your individual needs.



<h2 class="wp-block-heading" style="font-size:27px">Probiotics Benefit the Entire Body</h2>



Remember that individual responses to probiotics vary, so what works well for one person may not work for another. It is essential to listen to your body and adjust as needed. The goal is to create an environment where probiotics can support your gut and overall health.

Probiotics' Benefits for Digestive Health: Nurturing Your Gut

Relax. Breathe. Repeat. Feel better.



Millions of Americans seek out meditation to reduce stress and improve their mental and physical health. And that number is growing. 



From 2012 to 2017, the number of mediating adults increased by <a href="https://www.cdc.gov/nchs/pressroom/nchs_press_releases/2018/201811_Yoga_Meditation.htm" rel="noreferrer noopener" target="_blank">more than 300%</a>. Over the same period, the number of children who mediate increased by <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6502253/" rel="noreferrer noopener" target="_blank">over 400%</a>.



<h2 class="wp-block-heading" style="font-size:27px">Why is meditation becoming so popular?</h2>



Part of meditation’s growth comes from easy access. Phone meditation apps like Calm and Headspace provide quick programs and instructions for people who can’t easily travel to a meditation center.



Another factor is that more schools and businesses accept meditation as part of their program. For instance, <a href="https://www.cnn.com/2016/11/04/health/meditation-in-schools-baltimore/index.html" rel="noreferrer noopener" target="_blank">Coleman Elementary School in Baltimore, Maryland</a> leads their students in daily meditation exercises and has seen school suspensions drop to zero.



Furthermore, more employers are providing meditation training and meditation space to attract employees and increase their productivity. 



A final reason for the growing rise of meditation is that people are discovering meditation’s health and mental benefits. Let’s take a look.



<h2 class="wp-block-heading" style="font-size:27px">The Benefits of Meditation</h2>



The most popular benefits of meditation include:



<ul>
<li>Decreased stress and anxiety</li>



<li>Weight control</li>



<li>Addiction cessation</li>



<li>Improved sleep</li>



<li>Sharpened focus</li>
</ul>







However, not all meditation techniques work the same way. Oftentimes, meditation is linked and inseparable from religious practices, such as Buddhism, Hinduism, and Jainism, rather than focused on benefits. Some schools add complexity, like Zen, transcendental, and vipassana meditation.



While thousands of years of history and countless teachers and schools of practice give you many options, it makes understanding mediation difficult. 



For simplicity, we'll look at <a href="https://www.webmd.com/balance/what-are-the-different-types-of-meditation" target="_blank" rel="noreferrer noopener">broad categories of meditation</a> and the benefits of each, including:



<ul>
<li>Mindfulness</li>



<li>Movement</li>



<li>Focused</li>



<li>Heart-centered</li>



<li>Progressive Relaxation</li>



<li>Visualization</li>
</ul>







<h2 class="wp-block-heading" style="font-size:27px">Mindfulness Meditation </h2>



This is the most popular and well-known form of meditation. It focuses on breathing, letting the mind wander, addressing thoughts without judgment, and then returning to your breath. Mindfulness meditation is used to:



<ul>
<li>Lower stress</li>



<li>Control weight</li>



<li>Boost the immune system</li>



<li>Combat addiction</li>



<li>Regulate anxiety</li>
</ul>







Mindfulness meditation’s greatest benefit is stress reduction. Studies have found that long-term mindfulness meditation can <a href="https://www.science.org/doi/10.1126/sciadv.abk3316" target="_blank" rel="noreferrer noopener">decrease the size of the amygdala</a>—the part of the brain associated with the “fight or flight’ response that triggers a stress reaction.



In addition, claims have been made that mindfulness meditation restructures the brain, but these statements require more evidence. In general, meditation is under-researched and existing studies lack adequate randomization and controls.



Other well-known meditation types include:



<ul>
<li>Movement Meditation: This type of meditation includes fluid movements and a focus on the body. Tai chi, qigong, and yoga are the most popular forms. Movement meditation helps keep muscles toned and maintains balance.</li>
</ul>



<ul>
<li>Focused Meditation: To undergo focused meditation, you concentrate on a single topic and slowly explore all your thoughts about it. This leads to discovering new insights and/or feelings about the topic. Focused meditation can also take the form of body scanning, which involves paying attention to the sensations in parts of your body. <a href="https://www.health.harvard.edu/pain/body-scan-for-pain" rel="noreferrer noopener" target="_blank">Body scan meditation</a> is often used to address chronic pain.</li>
</ul>



<ul>
<li>Heart-Centered Meditation: Similar to focused meditation, heart-centered meditation involves focusing on emotions. But instead of going deeper and exploring them, you let go of negative emotions and shift to a place of empathy and love while meditating.</li>
</ul>



<ul>
<li>Progressive Relaxation: Designed with a specific structure, progressive relaxation meditation provides a guided way to relax your body. Typically, it provides instructions for a series of breathing and muscle tension/release exercises to calm your body. It can help you fall asleep or relax when experiencing acute stress.</li>
</ul>



<ul>
<li>Visualization Meditation: Another guided type of meditation is called visualization meditation. Using guided imagery can be as simple as focusing on a color or as complex as imagining a whole world. Visualization meditation uses your imagination. It can involve imagining completing a task to improve future performance in that task, which athletes regularly do to prepare for competition. It can also help people fall asleep by imagining a peaceful scene.</li>
</ul>







<h2 class="wp-block-heading" style="font-size:27px">Meditation Programs</h2>



<figure class="wp-block-image size-large"><img src="https://resources.relieffactor.com/wp-content/uploads/2023/10/Woman-meditating-on-pier-at-lake-compressed-1024x683.jpg" alt="Woman meditating on pier at lake" class="wp-image-1269"/></figure>



Within these types of meditation, there are specific meditation methods and programs. One such example is the <a href="https://positivepsychology.com/mindfulness-based-stress-reduction-mbsr/" rel="noreferrer noopener" target="_blank">Mindfulness-Based Stress Reduction</a> (MBSR). As the name states, MBSR is designed to reduce stress and pain. Ideal candidates include people with:



<ul>
<li>Depression</li>



<li>Anxiety</li>



<li>Chronic pain</li>
</ul>







Another example of a meditation program is <a href="https://www.mbct.com/" target="_blank" rel="noreferrer noopener">Mindfulness Based Cognitive Therapy</a> (MBCT). This program combines aspects of clinical psychology with mindfulness meditation to help people suffering from depression and unhappiness.



<h2 class="wp-block-heading" style="font-size:27px">The Risks of Meditation</h2>



While meditation offers immediate benefits, it can have unintended consequences. Prolonged periods of mindfulness meditation, such as attending a retreat, can backfire, creating hypersensitivity to sights or sounds and disrupting sleep.



Moreover, mindfulness meditation can help those with PTSD relieve their trauma. However, it can also trigger PTSD symptoms and overwhelming flashbacks. Therefore, if you are receiving care from a mental health provider, ask if meditation is right for you before starting a practice.



<h2 class="wp-block-heading" style="font-size:27px">The Future Benefits of Meditation</h2>



Beyond the health benefits of meditation, there could be more benefits waiting to be discovered. Future research could include brain imaging to reveal how meditation might affect the brain. As meditation practices become more structured, they become easier to test.



Given all the known benefits and potential future benefits, it makes more sense why so many people are turning to meditation. All you need to get started is a quiet space and time. So, what are you waiting for? Get started with a basic <a href="https://sdlab.fas.harvard.edu/relaxing/progressive-muscle-relaxation-exercise" rel="noreferrer noopener" target="_blank">progressive relaxation meditation technique</a> and see how it can benefit your life.

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Balance

The Role of Sunlight in Elevating Energy Levels

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Balance

Probiotics' Benefits for Digestive Health: Nurturing Your Gut

Read Article

Balance

The Benefits of Meditation: Reduce Stress and Depression

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Balance

The Role of Sunlight in Elevating Energy Levels

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Balance

Probiotics' Benefits for Digestive Health: Nurturing Your Gut

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Balance

The Benefits of Meditation: Reduce Stress and Depression

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Balance

The Role of Sunlight in Elevating Energy Levels

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Balance

Probiotics' Benefits for Digestive Health: Nurturing Your Gut

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Balance

The Benefits of Meditation: Reduce Stress and Depression

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