Sunlight Archives - StonehengeHealth.com

What’s the first word you think of when somebody says “routine?”

Do you think of negative words like boring, dull, same old…

Or do you associate it with more positive words like planning, consistency, reliable…

How you think and feel about your daily routine can dramatically affect the rest of your life. If you dread your routine, you’re likely to go off course. If you look forward to it, you’re more likely to stick to it and achieve your desired outcomes.

Your daily routine is particularly important when it comes to your health:

How do some individuals maintain vitality and stay active much longer than others?

It’s less about genetics or diet and more about the power of a consistent daily routine.

Sticking to a well-structured routine has profound benefits for your overall well-being, such as:

1. Enhanced mental health: Regular routines reduce anxiety and depression, creating a sense of stability and predictability in your life.

2. Improved sleep quality: A consistent evening routine helps signal to your body when it’s time to wind down, leading to better sleep patterns.

3. Increased productivity: A set routine makes it more likely that you’ll prioritize tasks effectively, reducing procrastination and maximizing productivity.

4. Better stress management: Routine activities, especially those that involve relaxation or mindfulness, can significantly lower stress levels.

5. Healthier eating habits: Planning meals as part of your routine can improve nutritional intake and prevent impulsive, unhealthy eating.

6. Strengthened immune system: Regular exercise and sufficient sleep, both components of a good routine, can boost your immune function.

If you’re like most of us, that sounds like a pretty good deal!

And the best part is creating (and sticking to) a routine isn’t that hard.

On the contrary, with a few tips and some guidance, developing a routine that improves your overall health can be super rewarding and fun.

Are you ready to take advantage of all the benefits of a healthy routine?

Here are 6 keys to developing the perfect routine to help you win the day:

1. Start With Clarity (Mindful Mornings)

Middle age woman doing yoga exercise sitting on bed at bedroom

Begin your day by setting a clear intention. Dedicate five minutes to meditation, focusing on your breath to center your thoughts. Follow this with five minutes of journaling, writing down what you’re grateful for and your top three priorities for the day. This practice boosts mood and productivity and aligns your actions with your personal goals.

2. Hydrate and Nourish (The First Hour)

senior elderly couple drink a glass of water in kitchen at home. Mature older thirsty grandparent holding clean mineral natural in cup after waking up and sip in morning for health care in house

Start with two glasses of water within the first 30 minutes of waking to rehydrate and kickstart your digestion. Follow this with a balanced breakfast with a good mix of protein, healthy fats, and complex carbohydrates. For example, you could have a spinach and feta omelet with a side of whole-grain toast, setting a nutritious tone for the day.

3. Movement (Energizing Beginnings)

Incorporate at least 15 minutes of morning exercise. This could be a brisk walk, a series of yoga poses tailored to awaken your body or a short bodyweight workout circuit. Exercise boosts circulation, enhances mood, and sets a positive energy tone for your day.

4. Dress for Success (The Confidence Uniform)

Happy couple having breakfast. Cheerful smiling glowing contended elderly grey-haired married couple wearing elegant clothing sharing a laugh while having breakfast at the kitchen

Choose appropriate outfits for your day’s activities and ones that make you feel confident and positive. This doesn’t mean dressing formally but rather intentionally selecting clothes that reflect your personal style and the energy you wish to carry into your day.

5. Sunshine and Fresh Air (The Natural Reset)

woman hugging her grey-haired husband in park

Spend at least 10 minutes outdoors in natural light. Morning sunlight helps regulate your body’s clock, improves mood, and can contribute to vitamin D intake. This could be a short walk, a moment with your morning beverage on the balcony, or simply standing in a sunny spot.

6. Enjoy a Mindful Moment (Savoring the Start)

elderly lady wear white cardigan drinking coffee watching television indoors apartment room

Conclude your morning routine with a practice that offers a sense of reward. Brew a cup of quality coffee or tea, and take the time to really savor it. This isn’t just about the beverage—it’s about taking a moment to pause and appreciate the start of your day before diving into your tasks.

Bonus: Supplementing Your Routine for Enhanced Well-Being

Stonehenge Health Dynamic Liposomal Vitamin C

Adding a supplement like Stonehenge Health’s Dynamic Liposomal Vitamin C to your morning routine can amplify the benefits of each of these practices. Its superior absorption and efficacy ensure that your body gets the immune support, antioxidant protection, and skin health benefits it needs to complement your health-focused lifestyle.*

>> Click here to explore how Dynamic Liposomal Vitamin C can fit into your daily life-enhancing routine.

Incorporating high-quality supplements ensures that as you nurture your mind and body through your daily practices, you’re also providing cellular-level support, rounding out a holistic approach to well-being.

Creating a structured daily routine incorporating these practices and mindful supplementation sets a solid foundation for health, vitality, and productivity.

Here’s to building a life filled with purpose, good health, and joy through the transformative power of routine.

Have you ever noticed that a bright, sunny day, even in the midst of winter, can make you feel a bit more cheerful and sunny on the inside?

Intrigued by this phenomenon, a team of researchers decided to explore the impact of sunlight exposure on mood. The study involved a substantial group of 502,000 adults, aged between 37 and 73, with a slightly higher participation of women at 54%. The focus was on the link between the time these individuals spent outdoors in natural light and their reported mood states.

The participants were soaking up, on average, about 2.5 hours of daylight each day. Interestingly, the data revealed that every additional hour spent outside in the daylight correlated with various mental health benefits.

Increased Sunlight Exposure Benefits:

senior man with black backpack hiking exercise in mountain side view

• Significantly lower chances of developing major depression over their lifetime

• Reduced reliance on antidepressants

• Less frequent experiences of low mood or indifference

• Increased feelings of happiness and emotional stability (1)

What’s truly remarkable about these findings is that these benefits remained consistent regardless of the participants’ demographic, lifestyle, or employment circumstances.

Why Light Matters for Your Mental Health

Light, specifically sunlight, plays an integral role in your mental health. It’s not just about illuminating your surroundings. It’s also about the profound biological effects it has on our bodies and minds. Sunlight interacts with your brain and body in ways that can significantly influence your moods, energy levels, sleep patterns, and overall psychological well-being.

As we delve into the five key points below, you’ll discover why light, or lack thereof, can dramatically impact our mental health.

1. Regulation of Circadian Rhythms

Woman on bed wake up stretching in bedroom with alarm clock

Light is pivotal in regulating our circadian rhythms, the internal clock that dictates our sleep-wake cycle. Exposure to sunlight, especially in the morning, helps synchronize this rhythm, promoting better sleep and overall mood.

In the winter, when daylight hours are limited, individuals may experience disruptions in their circadian rhythms, leading to symptoms of seasonal affective disorder (SAD) and general feelings of lethargy. (2)

2. Boosting Mood and Easing Depression

Sunlight stimulates your brain’s production of serotonin, a neurotransmitter associated with mood regulation.

Lower levels of sunlight exposure, common in winter, may contribute to reduced serotonin levels, potentially leading to symptoms of depression. Introducing more light into the environment can help ease these symptoms and enhance overall mood. (3)

3. Vitamin D Synthesis

Human hands making Heart shaped sign over sunset sky

Sunlight is needed for the body to synthesize vitamin D, which supports bone health and has been linked to mental well-being.

In the winter, when outdoor activities may be limited, getting enough sunlight becomes crucial for maintaining adequate vitamin D levels. A deficiency in this vitamin has been associated with an increased risk of mood disorders. (4)

4. Improving Focus and Productivity

Older woman happy and focused on her work laptop

Exposure to bright light has enhanced cognitive function, focus, and productivity. Natural light, in particular, positively impacts alertness and concentration. In the winter, when you may experience a dip in energy and motivation, optimizing light exposure can help mitigate these effects.

5. Mitigating Seasonal Affective Disorder (SAD):

sad woman walking down a barren path in winter

Seasonal Affective Disorder is a type of depression that happens most often in the winter months. It is strongly linked to reduced exposure to natural light.

Light therapy, which involves exposure to a bright light that mimics natural sunlight, is a common and effective treatment for SAD. Ensuring adequate light exposure through various means can be a preventative measure for those susceptible to this condition.

Tips for Getting the Light You Need

1. Morning Sunlight Rituals

Senior man drinks hot beverage on on the porch in autumn

Start your day with a morning sunlight ritual. Spend time outdoors, preferably within the first hour of waking, to absorb natural light. Your daily sunlight ritual can be as simple as taking a brisk walk, enjoying coffee on the porch, or doing a morning workout in the garden.

2. Use Light Therapy Lamps

Light therapy lamps, designed to mimic natural sunlight, can be a valuable add-on to your winter routine. Position the lamp at eye level and spend 20-30 minutes in front of it each morning. This light therapy method can help regulate your circadian rhythms, boost mood, and alleviate symptoms of SAD.

3. Maximize Natural Light Indoors

Woman chilling and reading in living room

Arrange your living and working spaces to maximize exposure to natural light. Keep curtains open during the day, choose light-colored decor to reflect light, and position furniture near windows. Enhancing your space to maximize sunlight ensures you benefit from as much natural light as possible indoors.

4. Invest in Full-Spectrum Bulbs

older woman changing light bulb in her house.

Replace traditional light bulbs with full-spectrum bulbs, which closely mimic the spectrum of natural sunlight. These bulbs can be particularly beneficial in areas with limited sunlight, such as basements or rooms with few windows.

5. Create Bright Spaces

Opt for bright, well-lit environments in your home and workspace. Arrange furniture to capitalize on available light, and consider adding mirrors to reflect and amplify natural light. Bright spaces contribute to a positive and energetic atmosphere.

6. Outdoor Activities in Daylight

Middle aged couple walking their two dogs in forest.

Whenever possible, engage in outdoor activities during daylight hours. Whether exercising, reading, or simply enjoying a cup of tea, spending time outdoors exposes you to natural light and provides various mental health benefits.

Understanding the profound impact of light on mental health, particularly in winter, empowers you to take proactive steps to enhance your overall well-being. Try weaving these tips into your daily routine to harness the therapeutic power of light to combat the winter blues, improve mood, and cultivate a healthier mindset. Light, as a natural and accessible resource, becomes a crucial ally in pursuing mental wellness throughout the seasons.

Lighten Your Day with Mushrooms

Stonehenge Health Dynamic Mushrooms brings together the powerful combination of Lion’s Mane and Reishi with Chaga, Maitake, and Shiitake. These mushrooms are adaptogens, a category of herbs and fungi known for their ability to support wellness*

Adaptogens, such as those found in Dynamic Mushrooms, work by helping the body adapt to various stressors.* In particular, Lion’s Mane and Reishi are known for their cognitive benefits, while Chaga, Maitake, and Shiitake contribute to overall well-being.*

By conveniently combining these adaptogenic mushrooms, Stonehenge Health allows you to effortlessly incorporate their wide-ranging benefits into your daily routine without the need to source individual ingredients.*

Immerse yourself in the advantages of adaptogens and achieve a more centered state of being with Stonehenge Health Dynamic Mushrooms.*

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources:
1. Journal of Affective Disorders, Vol 261, 15 Feb 2020, Pages 91-98 2. Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ. Transl Psychiatry. 2020 Jan 23;10(1):28. 3. Oaklander M. “The Sun and Your Mood: Why Sunlight Is So Good For You.” Time. 2017. 4. Eyles, D. W., et all (2013). Frontiers in Neuroendocrinology, 34(1), 47–64. 5. Being in natural light improves mood, increases happiness UCLA Health. uclahealth.org/news/being-in-natural-light-improves-mood-increases-happiness

Tag: Sunlight

Win the Morning, Win the Day: 6 Benefits of Routine

Illuminating Mental Well-Being: The Impact of Light on Your Mental Health in Winter