by Tony Gjokaj July 26, 2021 3 min read
What are the benefits of getting direct sun exposure?
Our human skin "runs" (for lack of better word) on a serotogenic system. This means that it is capable of producing serotonin. Sunlight exposure helps produce serotonin.
Serotonin is a neurotransmitter that regulates our mood, digestion, bone density, and sleep. It is synthesized from tryptophan as a result of Vitamin D, which is synthesized from sun exposure.
So in this post, we are going to explore what this means to us and why sunlight exposure benefits us.
Let's dive in!
Sunlight exposure can help you sleep better.
It has been long-debated as to whether or not serotonin can aid in improving sleep quality. In a recent study, scientists found that serotonin may have the potential of improving sleep quality as a means of building sleep pressure.
Sleep pressure is the pressure that builds up in our day-to-day wakefulness (and energy expenditure) to help us fall asleep.
This pressure builds up the longer we stay awake, and also builds up based on activities we do throughout the day (exercise, work, etc).
In addition to improving serotonin, sunlight exposure can help your body produce more melatonin in the evening. Melatonin is a hormone that our brain secretes at night. It essentially primes our body for sleep. Melatonin is sometimes supplemented with to improve sleep quality.
So if you have trouble with sleeping and you don't go outside often, consider getting some sun, or supplementing with Vitamin D.
Natural light exposure produces serotonin in our bodies. As serotonin helps regulate mood, it could potentially help you reduce stress levels.
In addition, Vitamin D has also been shown to reduce the rate of sickness. As sickness does apply stressors on our body, we believe it is essential to expose yourself to some sunlight or to supplement with Vitamin D regularly.
Sun exposure can help you build stronger bones. Vitamin D has been shown to improve bone health when exposed to sunlight or when supplemented. According to one Meta-Analysis, proper Vitamin D supplementation prevented the risk of bone fractures among individuals over 65.
It is quite common to find that people who don't get regular sun exposure (lack of Vitamin D) encounter depressive symptoms. This is commonly found during the winter time where Seasonal Affective Disorder (SAD) runs rampant.
Seasonal Affective Disorder is where a person experiences depression as a result of a lack of sunlight-induced serotonin.
SAD usually impacts many during the winter time, with these symptoms going to remission around spring and summer time.
I used to encounter this a lot when I would work from home and not go outside the entire day. Now, I force myself to get some sunlight during lunch time to "recharge myself" if I don't get morning exposure.
It makes a huge difference.
Sunlight can potentially extend our lives. According to one study that monitored 30,000 Swedish women for 20 years, they found that those who spent more time in the sun lived longer.
This should be more than enough for you, but we can hypothesize further. Vitamin D aids in improving immune health. It also reduces risk of cardiovascular diseases, colorectal cancer, and a variety of other challenges one might face in their lives.
It does not hurt to get some sun, especially if it helps you live longer.
The Sun provides us a variety of benefits: from looking better, feeling better, and living longer.
To conclude this post, here are some strategies to utilize to get your sun on:
Do these things, and watch your life around the sun get better.
I just wanted to take the time to thank you all for reading this post!
If you have any questions or comments, feel free to email us at firstname.lastname@example.org, or direct message us on Instagram.
Until next time, Reforged Legion!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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