"With your eyes exposed, your retinas can take up the healing rays of the sun for better absorption and long term this has been proven to boost mood, immunity, maintain strong bones, and reduce the risk of cancer and other inflammatory diseases by increasing Vitamin D intake," says Dr Wills.
New research from Boston University Medical Center suggests that Vitamin D may be one of the best vitamins for your body as there are up to 2000 genes (including those affecting cell death and proliferation, insulin production, and even the immune system) that are regulated by it.
2. Put your timer to work
Micro breaks in a work day have a very long list of benefits, if you remember to take them.
Royden McWha, owner of Kingsland Osteopaths says to "set your phone timer or just use Google online timer to break your working day into 30 minute increments. When you hear that beep and break that sedentary position - even for just five minutes - you increase blood flow, meaning more nutrients and oxygen to your cells and improved lymphatic and venous return of used blood.
"Movement helps lubricate your joints and this aids in healthier joints and improved mobility. Studies are now showing remarkable reduction in risks of cardiovascular disease, diabetes and obesity just by standing more in the workplace compared to sitting."
So walk that message over to your colleague, go and get a drink of water, pick up that document off the printer - anything that breaks that rigid positioning every half an hour.
3. Make a list
Louise Thompson,
Bite
columnist, author, yoga teacher and life coach says the simple act of making a list of what would put a spring in your step each Monday morning or Friday night (or whenever really) can be extremely powerful.
"This simple mindset shift has the capacity to change how you feel about your whole year as you move towards what you do want rather than just trying to escape what you don't.
"I see a lot of people who can instantly tell me what they don't like about their current situation but haven't really thought about what they might like to replace it.
"They come in and a whole list of issues trip straight off the tongue, but, they can be very slow to list even a few things they would actively prefer.
"In order to get more of what you want, you need to move positively towards it. That means defining clearly what you DO want, not just complaining about what you don't."
4. Lose weight by sleeping
If you're a night owl, going to bed a bit earlier could have some surprising benefits.
Claire Bellingham, personal trainer, says less than 7-and-a-half hours sleep can lead to weight gain over time because of what it does to our levels of two important hormones.
"The two key hormones affected by sleep deprivation are ghrelin and leptin. Ghrelin is the 'start eating' hormone, which tells you it's time to eat. When you are sleep deprived you have more ghrelin, and this can increase appetite by up to 25 per cent.
"Leptin is the 'stop eating' hormone, which causes you to feel full. When you are sleep deprived you have less of it. More ghrelin plus less leptin equals weight gain."
We love the idea of sleeping ourselves slimmer. There has to be some decent eating and exercise thrown in too but this is an easy action to help contribute to the overall healthy weight picture.
5. Embrace the coconut revolution
There is constant debate around coconut oil but Monica McCusker, a nutritional therapist with masters in health sciences and an honours degree in pharmacology, says we should definitely be having a little bit of it every day.
"Coconut oil boosts energy without causing spikes in blood sugar levels and has strong antiviral, bacterial and anti-fungal properties."
A study from the Garvan Insitute in Australia demonstrates that a diet rich in coconut oil protects against 'insulin resistance' (an impaired ability of cells to respond to insulin) in muscle and fat and avoids the accumulation of body fat caused by other high fat diets.
McCusker recommends including a teaspoon of coconut oil into your diet daily.
"You will notice the difference in health, skin, hair, energy, immunity and satiety. Cook with it, add to smoothie or just have it on a spoon."
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