In my first post on this topic, I talked about you becoming the CEO of your own health and that your health is in your hands.
Following my 10 pillars will help you take control of your health. The last post covered Eating Good Food and Drinking Water. In this post, I will continue with two more of my 10 pillars:
- Sleep Well
- Get Outside
Sleep Well
In recent years, the importance of sleep has come into the limelight. This has spurred multiple tools and bio-hacks related to sleep including blue light blocking glasses, smart watches and rings, temperature and position adjusting mattresses, white noise machines and more.
Adequate and high quality sleep is a cornerstone of health with many experts ranking it as the most important facet of health. Although the full function of sleep is not entirely understood, it appears to be a time for the body to reset and reboot. Sleep allows the parasympathetic nervous system to recharge so you can handle anything life throws at you. Leading neuroscience researcher, Andrew Huberman, concludes that sleep impacts your brain function and plasticity, stress response, emotional regulation, immune response, decision making ability, risk of developing Alzheimer’s disease, and more (3,4). Other research has found that insufficient sleep alone triggers weight gain.
How much sleep we need is a very individual matter and will likely change as you age, but in general 7-9 hours seems to be a good starting point. Pay attention to how well rested you feel and how easy it is to arise in the morning to determine the right amount of sleep for you. One way to improve the quality and quantity of sleep is to focus on your circadian rhythm. To do this, get sunlight in your eyes first thing in the morning and avoid blue lights and bright lights in the evening. Light in your eyes in the morning signals the body to create cortisol which helps to get you going and promotes alertness. Avoiding bright lights in the evening signals the body to switch on melatonin production which helps you wind down and fall asleep. These two things alone can achieve a big improvement in sleep and especially if you establish a regular sleep schedule. Other things that improve sleep include:
- Stop eating at least 2 hours before bedtime
- Get exercise during the day (not close to bedtime)
- Keep your bedroom cool
- Try to schedule your sleep between 10 pm and 8 am
- Avoid caffeine 8-10 hours before bedtime
Just following these simple tips will improve your sleep and improved sleep means better focus, mental clarity, more positivity, better emotional control in the short term, and reduced risk of cognitive decline in the long term. Give yourself the gift of prioritizing sleep in your life and reap a surprising bounty of health rewards.
Get Outside
In our western society, there doesn’t seem to be much time for getting outside. It is treated like a frivolous thing reserved for weekends and good weather. However, there is more and more evidence pointing to the health and wellness benefits of getting outside and especially in natural settings. Being in nature has been shown to have stress relieving and uplifting effects. Both reduced stress and optimistic outlook make you less susceptible to seasonal threats and improve quality of life. Recess in schools is seen as an unimportant break that is often skimped on for loftier pursuits, yet it is important for children to be outside and to move outside. One study showed that a 20 minute walk in nature had a similar effect as medication for improving focus and attention in ADHD kids. (5) Another study showed that being in green outdoor spaces reduced ADHD symptoms in children (6).
The practice of “Forest Bathing” was introduced in the 1980s as the Japanese practice of shinrin-yoku and refers to immersing yourself in the forest. This practice incorporates three concepts – the awareness of the beauty around you that words cannot express, the awareness of the sunlight’s interplay with trees, and the concept of beauty in imperfection and impermanence. Not only does it create a state of mindfulness, but it also reduces stress, promotes feelings of connectedness, improves immune function, and increases oxygen to the brain. Some studies indicate forest bathing can also improve blood pressure and blood sugar control, two essential features of health.
Although being outside is known to benefit our health and wellbeing, the reasons are not completely known. One possible reason is that being outside and especially moving outside allows you to take in more oxygen from the surrounding plants and trees. Another possibility is that fractals in nature reduce stress and mental fatigue, improve immune function and stimulate healing, and improve cognitive function. Another may have to do with our symbiotic relationship with plants; we exhale carbon dioxide that feeds the plants which in turn give off oxygen that we breathe. And yet another is that getting outside allows sun exposure which triggers the body to produce vitamin D, a vitamin used in a multitude of body functions including boosting mood and improving immune function. Check out my blog post on vitamin D here.
As discussed above, getting outside early in the morning helps promote healthy circadian rhythm. Being outside with bare feet in contact with the ground (grounding or earthing) provides an opportunity to absorb electrons from the earth that may reduce inflammation and pain, improve sleep, lower stress and support cardiovascular health. One thing to note is that getting outside daily is important; we tend to avoid being outside when the weather is not optimal. Don’t let weather deter you, just dress appropriately and limit your time as necessary.There is a Norwegian proverb that approximately translates to
“There is no such thing as bad weather, only bad clothing.”
Parents, petition your schools to treat recess as golden and make sure kids get outside daily, and send them to school with appropriate clothing. Give them two non-negotiable options, either wear it or carry it, that way they will be prepared.
This Get Outside pillar is simple but it can have a dramatic effect on health and wellbeing and inherently incorporates some of the other pillars. Try some of the following suggestions to easily incorporate getting outside into your life.
- Take your dog or baby for a walk especially where there are trees
- Try forest bathing (check out this link to learn how)
- Go hiking
- Go fishing
- Play pickle ball or another sport outside
- Garden, rake leaves, or weed
- Swim in a pool, lake, or the ocean in the summer
- Ski or snowshoe in the winter
Do as the recreational outfitter company REI’s catch phrase suggests and
“Opt Outside”
In a nutshell…
Again, our health is in our hands and in the choices we make each and every day. Don’t beat yourself up if you cannot incorporate all of these concepts into every day, just moving towards incorporating some or all of these will have a positive impact. Remember one of the concepts of shinrin-yoku is the beauty in imperfection. Ultimately you are striving for a peaceful and happy life. Getting sufficient and high quality sleep on a consistent schedule will benefit so many facets of your life and health. Try resetting your body clock with the circadian rhythm tips offered. Remember a little sunshine can have a dramatic impact on your wellbeing. Make a pact with yourself to get outside every day no matter the weather. Encourage your friends and family to follow these tips too. It’s easier to make changes when you have company and accountability. Sleep Well and Get Outside and feel your wellbeing improve.
I welcome your insights or tips for getting more sleep or outdoor time. Check back next week for Part Three of 10 Steps to Take Control of Your Health.