What if I told you there was a two-minute activity that required minimal to negligible effort, was largely accessible, had zero side effects and could do all the following:
Improve your sleep.
Improve your mood.
Boost your brain power.
Enhance your immune function.
Improve your metabolism and your overall well-being.
You would likely say, “Dr. Ann, that sounds too good to be true!” Well, I only speak in truths, and that is exactly what you can get if you expose your eyes (your eyeballs) to natural, morning daylight by getting outside in the first hour or two upon waking.
Your circadian clock
The simple but powerful mechanism behind this relates to the body’s master clock, known as the circadian clock, located in a region of the brain called the suprachiasmatic nucleus. This all-powerful clock is integral to the health and function of our physiology and biochemistry.
In fact, 80% of the genes in the body and virtually every organ in the body is run on a specific 24-hour repeating cycle at the direction of this central clock. Essentially, it maintains the timing of our cells’ most important life processes to keep our bodies operating effectively and efficiently. This vital, 24-hour circadian rhythm under girds everything.
In other words, if you want to be healthy and happy, have a brain and metabolism that operate at the top of their game, and lower your risk of most every chronic disease from cancer to diabetes, you must maintain a strong and consistent circadian, 24-hour rhythm.
Nothing replaces natural sunlight
While there is a host of things you can do to strengthen and anchor this all-important daily rhythm, nothing tops morning eyeball exposure to natural outdoors light from the sun to maintain optimal, correct timing for this master clock.
I recently heard a well-known Stanford neuroscientist say that he considers this two-minute daily activity truly essential for good health – meaning, non-negotiable.
So be sure you get your eyeballs in outside morning light for at least two minutes before 10 a.m. (without sunglasses). Getting outside for five minutes or longer is even better, but two minutes will suffice.
Without it, you and your body will suffer. I know all of you can accomplish this two-minute habit … so just do it!
It’s Not All Bad
When you think of the sun, your first thought might be about the damage it can do. And too much can cause several kinds of serious health issues. But small amounts, especially early in the day before it’s at its brightest, can be good for you in some ways.
How Much Is Enough?
This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes -- up to 30 if you’re dark-skinned -- is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen. Talk to your doctor about what’s right for you.
Vitamin D
The sun’s UV rays help your body make this nutrient, which is important for your bones, blood cells, and immune system. It also helps you take in and use certain minerals, like calcium and phosphorus. And while most people get enough vitamin D from food, children who don’t can get rickets, which softens and weakens their bones.
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