By Susan Stewart, Licensed Insurance Agent
When I sit down to write my piece for The Advisor every month, I consider what you need to know about Medicare that will make it easier to use. But this month, I can’t get over the recurring thought, “to not need it.” What if you could reduce the necessity of seeing the doctor? No networks to worry about. No copays to pay. Let’s think about small changes in how you live, eat, and how that can have long-term payoff for your health.
Morning Sun:
According to an excellent blog post by Stephanie Thurrot at Banner Health, morning sun resets your circadian rhythm. Not only does that improve your sleep, but it also makes you more alert throughout the day. Early morning sun tells the brain to lower melatonin (a sleep hormone) and raise cortisol (an alertness hormone).
Even on a cloudy day, the sun’s light is brighter than unnatural lights inside the house. Sure, it might require longer exposure, but the benefits remain. You’ll reap the most benefits if you get morning light within 60 minutes of waking when your body is most sensitive to light. Consistent morning light exposure will not only improve sleep and increase alertness but also can lift symptoms of depression and anxiety. Can’t go outside? Open the curtains. Sit near a sunny window and open it, if you can.
Fresh air! As I chat with clients, I frequently ask about the weather where they are. It’s not uncommon for them to say, “I don’t know. I’ve not looked outside or opened the curtains.” And it’s the middle of the afternoon!
If you live in a northern climate, as I do, Seasonal Affective Disorder is real. Depression, isolation, and anxiety increase over the winter months, and it seems Spring will never come. I started cruising decades ago in February to get some sun and lift myself out of Seasonal Affective Disorder. Winter and Spring sun feels like my body is literally drinking in light with long, thirsty gulps. Have you noticed how much you perk up when the days lengthen, as do the people around you? Natural light does that. No drugs or doctor visit required.
People have long recognized sunlight as a natural source of Vitamin D. Your body needs Vitamin D to help you absorb calcium, necessary for bone health.
Things to remember: Don’t stare directly into the sun. Just be IN it. If you wear tinted or UV glasses, take them off if you can. Try to get light within 60 minutes of waking. Even 5 to 15 minutes will do wonders. If you’re sitting in light, take deep breaths in through your nose and out through your mouth while you take it in. Your brain will perk up with the extra oxygen, and your anxiety level will dip while you breathe. Your sense of peace will increase with deep breath practice. In the morning, your body needs the nutrition of light.
Move Your Body:
Each person has their own ability and limitations to body movement. Start small if you must. Can you walk to the corner and back? If you do that every day, you’ll soon be walking the second block and the third.
You breathe fresh air. Can you hear birds singing? Your muscles, joints, heart, and lungs will expand their capacity to function. Stiffness eases. You will even get natural light and check off two healthy activities at once. If going outside isn’t possible, start by doing movement from your chair. There are loads of chair yoga apps and ideas to help you stretch and breathe deeply, even while sitting.
Unlike the quick fix we expect with medicine, sun and movement will become more and more beneficial with consistency. Stick with them, and you’ll see results. You could even lower your blood pressure and insulin levels. Wouldn’t it be wonderful to decrease or even no longer need some prescription drugs you currently use? You may need less pain medication because your body aches less. To a lot of my clients, the thought of getting off any medication is a welcome idea. It requires your effort and accountability. There is no cost to either activity, but both offer exponentially increasing benefits that your healthcare professional would confirm.
Next month, we will consider the truth that healthy food is medicine and discuss small dietary changes that can increase your health.
