Unlocking Your Well-Being: Sunlight, Sleep, and Hormonal Balance

1. Sunlight: Nature’s Elixir

Why Sunlight Matters

The sun isn’t just a celestial body; it’s a wellspring of health. When its rays touch our skin, magic happens. Vitamin D production kicks into gear, bolstering our immune system, bone health, and mood. So, step outside, bask in the golden glow, and let nature recharge your vitality.

Summer Strategy:

• Morning Ritual: Rise with the sun. A few minutes of early sunlight can set the tone for the day.
• Outdoor Breaks: Swap your office chair for a park bench. Let the sun kiss your face during lunch breaks.
• Start in Spring: As soon as the days begin to become longer, prepare your skin for the coming summer by spending more time outside.

2. Sleep: The Ultimate Rejuvenator

The Art of Restful Nights

Sleep isn’t a luxury; it’s a necessity. Quality slumber repairs our body, sharpens our mind, and fuels our resilience. Imagine waking up like a freshly charged battery—ready for anything life throws your way.

Summer Strategy:

• Cool Comfort: Keep your bedroom cool. A breeze whispers sweet dreams.
• Digital Detox: Bid adieu to screens before bedtime. Let your mind unwind.
• Consistent Routine: Train your body. Set a sleep schedule—even on weekends.

3. Hormonal Harmony: Your Inner Symphony

Balancing Act

Our hormones are the masters of our well-being. From stress resilience to mood stability, they’re the conductors of our internal symphony. When they harmonize, we thrive.

Summer Strategy:

• Nutrition: Nourish your body. Opt for hormone-friendly foods—think simple carbohydrates. refreshing salads and cook using mostly ghee or refined coconut oil
• Mindfulness: Stress disrupts hormonal balance. Practice mindfulness—meditate, breathe, find your center.
• Consult the Experts: If you face medical conditions, consult a qualified practitioner. They’ll fine-tune your hormonal score.

Medical Disclaimer

Remember, this article is for entertainment purposes only and does not seek to medically diagnose or offer treatment. All information and resources found on frederickandfischer.com are based on the opinions of the author who is not a Doctor or a Medical Practitioner and are meant to motivate readers to make their own nutrition and health decisions after consulting with their health care provider. Readers should consult their doctor or health practitioner before making any health changes, especially any changes related to a specific diagnosis or condition. No information on this site should be relied upon to determine diet, make a medical diagnosis or determine a treatment for a medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. No information on this site should be used to diagnose, treat, prevent or cure any disease or condition.

Embrace Your Selfing Strategy

This summer, let’s rewrite the script. Self-care becomes selfing—a powerful, intentional act. So, embrace the sun, honor your sleep, and dance with your hormones. You’re not just restoring balance; you’re igniting your self healing powers.

Italy’s Coastal Tapestry

A Maritime Embrace

Picture Italy: a sun-kissed European gem cradled by azure waters. Its coastline, like a jewelled necklace, graces the Adriatic Sea, Ionian Sea, Tyrrhenian Sea, Ligurian Sea, Sea of Sardinia, and the Strait of Sicily. Each wave whispers tales of ancient civilizations, seafaring explorers, and sun-soaked adventures.

The Amalfi Coast: A Sensual Symphony

Let’s zoom in on one enchanting slice: the Amalfi Coast. Here, nature and culture waltz in harmony. As I wandered its terraced vineyards and orchards, perched high above the sea, I felt like a privileged guest at a celestial banquet. The views—oh, those views!—were like stolen glimpses into paradise.

A Historical Overture

The Amalfi Coast wears its history like a well-worn cloak. Millennia ago, it sheltered the Greek city of Poseidonia and later blossomed into the powerful maritime republic of Amalfi. Cathedrals, gardens, and Roman villas dot the landscape, whispering tales of glory and resilience.

Cliffside Villages: Where Dreams Cling

Positano, with its pastel-hued houses cascading down cliffs, beckons lovers and artists alike. Praiano guards its secrets in narrow alleys, while Furore hides a fjord that defies imagination. And then there’s Conca dei Marini, where time slows, and the sea sings lullabies.

Sun, Sea, and Soul

The Amalfi Coast isn’t just a postcard—it’s a sensory symphony. Imagine sipping limoncello on a sun-drenched terrace, the sea breeze tousling your hair. Or strolling through lemon groves, their fragrance weaving memories. Here, summer lingers, and winter whispers.

Embrace the Dolce Vita

So, when you dream of Italy, let your senses roam. Taste the pasta, breathe the salt-kissed air, and let the Amalfi Coast cradle your soul. It’s not just a destination; it’s an invitation to dance with beauty and glamour, where every cliff side village clings to eternity. 🇮🇹✨

 

Discovering Greece: Where Myth Meets Mediterranean Magic

Further south, where the sun kisses the Aegean Sea, lies a land steeped in history, culture, and enchantment. Welcome to Greece, a canvas where gods once roamed, philosophers pondered, and azure waters cradle 170 inhabited islands.

A Crossroads of Legends

Birthplace of Democracy

Greece isn’t just a country; it’s a living legend. Here, democracy took its first breath—a radical idea that rippled across time. Imagine ancient Athenians gathering on the Acropolis, debating under the watchful gaze of marble gods. Their legacy echoes through our modern political systems.

Where Continents Converge

Geographically, Greece straddles Europe, Asia, and Africa. It’s a crossroads where myths danced with reality. Picture the Mediterranean Sea, its turquoise embrace lapping at sun-kissed shores. And those islands—like scattered gems—beckon explorers to unravel their secrets.

Island Dreams: A Symphony of Blue and White

The Aegean Ballet

Imagine sailing through cerulean waters, past cliffs crowned with whitewashed houses. Each island tells a story: Santorini, with its sunsets igniting the sky; Mykonos, where windmills spin tales of seafaring adventures; and Crete, cradle of ancient Minoan civilization.

Mamma Mia Moments

Remember the film Mamma Mia? It whisked us away to a fictional Greek island, where ABBA’s melodies swirled with romance. Those iconic white houses, perched against cerulean skies, became our daydreams. And while the film wove fairytales, Greece’s real magic is in its sunsets, laughter, and bouzouki music.

A Mediterranean Tapestry

Sun-Drenched Days, Starlit Nights

Greece’s climate is a love letter from the gods. Summers sizzle, inviting you to plunge into azure coves. Winters whisper, urging you to explore ancient ruins. And the people? They’re the warm embrace of filoxenia—a hospitality that feels like home.

Feasts Fit for Olympus

Greek cuisine is a symphony of flavours: olives kissed by Aeolus, feta crumbled like ancient secrets, and honey drizzled from Mount Olympus itself. Tavernas spill laughter, and ouzo flows freely. As you savour souvlaki under the stars, you’ll understand why food here is an ode to life.

A Fairytale Unfolds

Beyond the Silver Screen

While Mamma Mia spun its tale, Greece’s reality is even more bewitching. Explore the Parthenon, where marble columns whisper of gods and mortals. Wander through olive groves, where ancient myths rustle in the breeze. And as bougainvillea spills over cobblestone streets, you’ll know: This is where dreams come alive.

Embrace Hellenic Splendor

So, let your heart set sail. Dance with Zorba, sip retsina, and let the Aegean waves carry you. Greece isn’t just a destination; it’s a love affair with eternity. 🇬🇷✨

Unlocking the Sun: Vitamin D Deficiency Across Borders

You might be wondering, “What do these countries have to do with this selfing article?” Well, bear with me—I promise it’ll all make sense.

The Sun-Kissed Paradox

Two European countries, basking in the glory of their sun-drenched summers, harbor a surprising secret: their populations suffer from alarmingly low levels of Vitamin D. Yes, that essential sunshine vitamin that our bodies crave. But why? Let’s dive into the details.

1. The Sun drentched Duo: Italy and Greece, with their pristine beaches and endless daylight during summer, seem like the last places you’d expect a Vitamin D crisis. Yet, according to the Osteoporosis Foundation, their citizens face a deficiency. And they’re not alone—Germany, Poland, Ireland, and Austria share this struggle.
2. Austria’s Dilemma: Austria, unfortunately, takes the lead in this gloomy race. While neighbouring countries like England, France, Spain, Netherlands, and Belgium manage to maintain adequate Vitamin D levels, Austria lags behind.

Across the Atlantic: The American Reality

But wait, the sun isn’t shining any brighter across the pond. 41.6% of adult Americans lack this vital nutrient¹. It’s a silent epidemic, lurking in the shadows of our modern lifestyles.

The Teen Dilemma

Now, let’s talk teens. According to research published in the Archives of Internal Medicine, a staggering 75% of all teenagers fall short on Vitamin D. But here’s the twist: among these teens, African Americans face a disproportionately higher risk. Why? The answer lies in melanin—the pigment responsible for our skin colour.

• Melanin’s Dark Secret: Dark-skinned individuals have more melanin, which acts as a natural sunscreen. Sounds great, right? Not quite. Melanin also hinders the skin’s ability to synthesize Vitamin D from sunlight. So, while the sun kisses their skin, it doesn’t deliver the same Vitamin D boost as it does for those with lighter skin.
• A Historical Shift: Back in 2004, only 3% of African Americans met the recommended Vitamin D levels. Fast-forward two decades, and that number has risen to 12%. Progress, yes, but still a long way to go².

Protecting Your Eyes: The Science Behind Sunglasses

Why Your Eyes Need Attention

Your eyes, like any other organs in your body, require care and exercise. Just as you work out to keep your muscles strong, there are methods in yoga and qi gong that specifically target your eye muscles. These exercises help improve eye movement control and overall eye health.

The Role of Natural Light

The contrast between natural light during the day and darkness at night plays a crucial role in maintaining healthy hormonal secretions and promoting restful sleep. Your body, including your eyes, relies on this natural rhythm. However, sunglasses can inadvertently interfere with this process so be mindful.

The Sun’s Impact on Your Eyes

1. Sunburned Eyes (Photokeratitis):
   • Yes, your eyes can get sunburned! Photokeratitis is the inflammation of the cornea caused by excessive exposure to UV rays. Symptoms include watering, itchiness, dryness, and sensitivity to light. While usually not serious, it’s essential to protect your eyes from sunburn.
   • Pro tip: Pair your sunglasses with a wide-brimmed hat for extra protection against UV light from above or around your glasses¹.
2. Cataracts:
   • Prolonged exposure to UV rays increases the risk of cataracts. These cloudy lenses impair vision, making images appear blurry. Surgery is the only way to remove cataracts.
   • Remember that even dark sunglasses without UV protection can harm your eyes more than no sunglasses at all.
3. Macular Degeneration:
   • UV rays over time contribute to macular degeneration, a genetic disease that affects central vision. It breaks down the macula, leading to vision loss.

Balancing Sunlight Exposure

• Spend a few minutes in the morning sunlight (without directly staring at the sun) before putting on your sunglasses. This exposure helps regulate your body’s response to light.
• And yes, if you want to flaunt your designer shades like Ray-Bans, Cartier, or Tom Ford, then wear them indoors, go ahead, you’ll look great.

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References:

1. D.A. Wahl et al. (2012) on behalf of the International Osteoporosis Foundation (IOF): “A global representation of Vitamin D status in healthy populations.”
2. Herrick KA, Storandt RJ, Afful J, Pfeiffer CM, Schleicher RL, Gahche JJ, Potischman N. (2011-2014) “Vitamin D status in the United States.”
3. Adit A. Ginde, MD, MPH; Mark C. Liu, MD; Carlos A. Camargo Jr, MD, DrPH (Archives of Internal Medicine, 2009).

Sleep Tight! The Intricate Dance of Neurotransmitters and Hormones

The Hidden Symphony Within Your Brain

When you close your eyes at night, a remarkable symphony begins within your brain. This intricate dance involves neurotransmitters, hormones, and various stages of sleep.

Vitamin D and Sleep: Unveiling the Connection

The Sleep-Boosting Role of Vitamin D

Research is steadily uncovering the vital role that vitamin D plays in our sleep patterns. As the sun’s rays touch our skin, they trigger the production of this essential vitamin. But how does it influence our sleep? Let’s delve into the fascinating science behind it.

The Vitamin D–Sleep Nexus

1. Deficiency and Sleep Disruptions:
   • Adults deficient in vitamin D are more likely to experience sleep disturbances.
   • Symptoms include delayed bedtime, reduced nighttime sleep duration, and poor sleep quality.
   • Our YouTube subscribers often share their struggles with waking up during the night and difficulty falling back asleep

1. The Brain Connection:
   • Vitamin D isn’t just about bone health; it’s a brain booster too.
   • In the brain, there are numerous vitamin D receptors involved in sleep regulation.
   • These receptors influence neurotransmitters and hormones that orchestrate our sleep-wake cycle.Sunlight and Circadian Rhythms:
     • Sunlight is our natural vitamin D factory.
     • Exposure to sunlight helps regulate our circadian rhythms, those internal biological patterns that shift across a 24-hour cycle.
     • Our sleep-wake cycle, a prominent circadian rhythm, determines our alertness or drowsiness throughout the day.
2. Melatonin and the Twilight Hour:
   • As daylight fades, our bodies produce melatonin, the “sleep hormone.”
   • Vitamin D plays a role in melatonin production.
   • Low vitamin D levels may lead to insufficient melatonin, affecting our ability to fall asleep.

The Takeaway

Remember, vitamin D isn’t just about strong bones; it’s a silent conductor of our sleep symphony. So, embrace the sun, nourish your brain, and let your nights be restful and rejuvenating.

Unlocking the Sleep Secrets: Melatonin, Vitamin D, and Your Restful Nights

The Dance of Melatonin and Vitamin D

As twilight descends, a delicate hormonal dance begins within your body. Melatonin, the sleep-inducing hormone, emerges, gently coaxing you toward rest. Meanwhile, vitamin D plays its own role, orchestrating a symphony of sleep and wakefulness.

Melatonin: The Twilight Hormone

1. Production at Dusk:
   • As darkness envelops the world, your pineal gland secretes melatonin.
   • This hormone signals to your body that it’s time to wind down, inducing feelings of tiredness and tranquility.
2. Vitamin D’s Hidden Role:
   • Surprisingly, vitamin D contributes to melatonin production.
   • When sunlight kisses your skin, it triggers vitamin D synthesis.
   • Adequate vitamin D levels ensure a harmonious melatonin release.

Sleep Troubles: A Global Survey

1. Prevalence of Sleep Problems:
   • A staggering 56% of individuals in the USA, 31% in Western Europe, and 23% in Japan grapple with sleep disturbances¹.
   • These issues impact daily functioning, affecting work, mood, and overall well-being.
2. The Vitamin D Connection:
   • While the survey doesn’t directly link sleep problems to vitamin D deficiency, let’s ponder:
     • What if low vitamin D levels contribute to disrupted sleep cycles?
     • Imagine a simple, cost-effective remedy: optimizing vitamin D intake.

Sunlight and Slumber

1. Vitamin D Synthesis:
   • Sunlight fuels vitamin D production.
   • Limited exposure to sunlight can hinder this essential process.
   • Boost your vitamin D levels by spending time outdoors, especially in the morning sun.
2. Quality Night Sleep:
   • Vitamin D isn’t just about bones; it’s a sleep ally.
   • Adequate levels enhance sleep quality and regulate circadian rhythms.

Our Soothing Music Videos:

• Our most successful videos are the ones that help you to fall asleep, like this one https://youtu.be/Sr8180SoXDw

Remember, the dance of melatonin and vitamin D isn’t just science—it’s your ticket to dreamland. Embrace the sun, nourish your body, and drift into sweet sleep.

1. Embrace the Sun: Your Solar Callus Builder

Regulating your vitamin D levels isn’t just a health tip—it’s a kick-ass superpower waiting to be harnessed! 🌞

According to eastwesthealing.com The best time to do so would be during UVB rise, and during UVB time during the day. The time and length of UVB will all depend on where you live, and the season. Here is why…

UVB rise (when UVB starts during the morning time) will help build up your solar callus. UVB exposure causes melanin synthesis, which results in delayed tanning. This UVB-induced melanin pigmentation acts as nature’s sunscreen essentially absorbing over 50% of UV light. When you spend a large amount of time avoiding sunlight and spending time inside, fear the sun and wear long sleeves, glasses and so forth, you reduce your capacity to deal with the sun and compromise your protective and repair pathways leaving your more vulnerable to burning.

Proponents of the “solar callus” idea argue that the body can gradually build tolerance to sunlight through safe, intentional exposure, allowing for a tan without burning. They suggest this process helps absorb more vitamin D and reduces the risk of sunburn. However, these claims are not backed by scientific consensus or dermatological guidelines.

What Science Says

• Tanning is a sign of skin damage. When skin darkens, it is responding to UV radiation by producing more melanin, which is a protective mechanism against further damage. There is no evidence that this process creates a “callus” that protects against future burns or cellular damage.
• Gradual sun exposure can improve tolerance, but it does not eliminate the risks of skin cancer, premature aging, or other UV-related damage. The American Academy of Dermatology and other health organizations do not endorse the idea of building a “solar callus” as a safe way to tan.

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2. Sun Safety: A Balancing Act

Now, let’s talk about UVA and UVB. Yes, they can age your skin and up the melanoma risk. But here’s the twist: it’s not about avoiding sunlight altogether. Nope! It’s about dancing with the sun rays, not dodging them like a game of hide-and-seek.

How? Limited sun exposure in the morning and avoiding the peak hours.

3. The UVB-Vitamin D Tango

Now, let’s get scientific. UVB rays works with a protein called 7-DHC in your skin. Their chemistry sparks a transformation: 7-DHC morphs into vitamin D3—the superhero form of vitamin D. It’s like a sunlit alchemy, converting rays into wellness magic.

So, next time you bask in the sun, remember this cosmic dance. Your skin, the stage. UVB, the choreographer. And vitamin D3? The star of the show, boosting your immune system, strengthening bones, and lifting your mood.

In summary: Step outside during UVB rise, embrace the sun (sans SPF overload), and let your skin orchestrate the vitamin D symphony. 🎶🌟

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UVB stimulates all precursors to Vitamin D in your body. The sun’s ultraviolet B (UVB) rays interact with a protein called 7-DHC in the skin, converting it into vitamin D3, the active form of vitamin D.

“During exposure to sunlight, 7-dehydrocholesterol in the skin absorbs UV B radiation and is converted to pre-vitamin D3 which in turn isomerizes into vitamin D3. Previtamin D3 and vitamin D3 also absorb UV B radiation and are converted into a variety of photoproducts some of which have unique biologic properties. Sun-induced vitamin D synthesis is greatly influenced by season, time of day, latitude, altitude, air pollution, skin pigmentation, sunscreen use, passing through glass and plastic, and aging. Vitamin D is metabolized sequentially in the liver and kidneys into 25-hydroxyvitamin D which is a major circulating form and 1,25-dihydroxyvitamin D which is the biologically active form respectively.”

– Wacker and Holick 2013.

According to learnskin.com although not foolproof you can use the following method to ensure that you are not in the sun when UVB are at the highest.

The Shadow Rule and Beyond

🌞 The Shadow Rule: A Practical Sun Guide

While it’s true that avoiding the sun during peak UVB hours is essential, let’s add a dash of practical magic. Enter the Shadow Rule—your trusty sidekick on sunny days. Here’s the lowdown:

• When Your Shadow Reigns Supreme: UVB rays play coy when your shadow stretches longer than your height. Translation? It’s chill time! Soak up the sun without worry. 🌤️
• When Shadow Shrinks to Mini-Me: Brace yourself—the UVB party is in full swing! When your shadow shortens, it’s like the sun whispering, “Hey, friend, it is time to retreat under the shade” 🏡

Remember, this rule isn’t foolproof, but it’s a nifty reminder to stay sun-savvy. When your height outshines your shadow, consider a few hours of indoor bliss.

An emerging but not yet widely emphasized aspect of sun protection: the role of diet and cellular biology in how skin responds to UV radiation. Here’s a breakdown of the science behind these claims and what it means for sun protection:

1. UV Radiation, Seed Oils, and Lipid Peroxidation

• UV radiation (especially UVA) penetrates the skin and triggers oxidative stress in cell membranes.
• Polyunsaturated fatty acids (PUFAs), particularly those found in seed oils (e.g., soybean, corn, sunflower, canola oil), are highly susceptible to lipid peroxidation when exposed to UV light. This process generates free radicals, which damage proteins, DNA, and other cellular structures.
• PUFAs are stored in skin cell membranes over time, especially if your diet is high in processed foods, fried foods, or vegetable oils. The more PUFAs in your skin, the more fuel there is for oxidative damage during sun exposure.

2. Vitamin E: The Body’s Natural Sunscreen

• Vitamin E (alpha-tocopherol) is a fat-soluble antioxidant that embeds itself in cell membranes. Its primary role is to neutralize free radicals before they can cause widespread damage.
• One molecule of alpha-tocopherol can interrupt a chain reaction of 10,000 lipid molecules, effectively acting as a “circuit breaker” for oxidative damage.
• Dietary vitamin E (found in foods like spinach, and avocados) or good quality supplementation such as Lifeblud antidote can reduce UV-induced skin damage, including:
  • Erythema (sunburn).
  • Lipid peroxidation (measured in skin biopsies).
  • Long-term photoaging and DNA damage.

3. The Science Behind the Claims

The ideas are supported by peer-reviewed research, including the study by Eberlein-König et al. (1998), which found that:

• Vitamin E supplementation significantly reduced UV-induced erythema (redness) and lipid peroxidation in human skin.
• This suggests that antioxidants like vitamin E can buffer the damaging effects of UV radiation, even if they don’t replace sunscreen.

Other studies have explored similar themes:

• Omega-6 PUFAs (common in seed oils) are particularly prone to oxidation, and their overconsumption may worsen UV damage.
• Omega-3 fatty acids (found in fish oil, flaxseeds, and walnuts) have a more stable structure and may offer some protection, but the evidence is mixed.
• Antioxidant-rich diets (e.g., Mediterranean diet, high in fruits, vegetables, and healthy fats) are associated with lower rates of skin cancer and less photoaging.

4. Practical Implications

This research suggests that diet and nutrition play a role in how your skin responds to sun exposure. Here’s what you can do:

A. Reduce PUFA Intake

• Limit seed oils: Avoid or reduce processed foods, fried foods, and dressings made with soybean, corn, sunflower, safflower, or canola oil.
• Choose healthier fats: Opt for olive oil, refined coconut oil, butter, ghee, or animal fats (lard, tallow) for cooking and dressings.
• Balance omega-6 to omega-3: Aim for a 4:1 or lower ratio of omega-6 to omega-3.

B. Increase Antioxidant Intake

• Vitamin E: Consider supplementation (400–800 IU/day) if your diet is lacking.
• Vitamin C: Works synergistically with vitamin E to regenerate antioxidants and protect skin.
• Polyphenols: Found in berries, dark chocolate, green tea, and colorful vegetables, these compounds also neutralize free radicals.
• Carotenoids: Lycopene (tomatoes, watermelon) and beta-carotene (carrots, sweet potatoes) may offer additional protection.

C. Don’t Skip Sunscreen or Sun Protection

• Antioxidants are not a replacement for sunscreen. They reduce damage but don’t block UV radiation.
• Use sunscreen correctly: Apply broad-spectrum SPF 30–50, reapply every 2 hours, and seek shade during peak hours.
• Wear protective clothing: UPF-rated shirts, hats, and sunglasses are highly effective.

5. What About Seed Oils and Skin Health?

The claim that seed oils worsen UV damage is plausible but not yet definitive. Some key points:

• Seed oils are high in omega-6 PUFAs, which are prone to oxidation. Overconsumption (common in Western diets) may increase oxidative stress in skin cells.
• Oxidized lipids in cell membranes can amplify UV damage, leading to inflammation, photoaging, and potentially higher skin cancer risk.
• More research is needed to quantify the impact of seed oils on sun sensitivity, but the mechanistic evidence is strong.

6. Bottom Line

• Your diet can influence how your skin handles sun exposure. A diet high in PUFAs (seed oils) may make your skin more vulnerable to UV damage, while a diet rich in antioxidants (vitamin E, vitamin C, polyphenols) may offer some protection.
• Vitamin E supplementation (and other antioxidants) can reduce UV-induced damage, but it’s not a substitute for sunscreen.
• The best approach is layered protection:
  1. Diet: Reduce seed oils, increase antioxidants.
  2. Sunscreen: Use broad-spectrum SPF 30–50 daily.
  3. Clothing/Shade: Wear protective clothing and seek shade during peak hours.
  4. Lifestyle: Avoid tanning beds and excessive sun exposure.

References

Eberlein-König et al., Free Radical Biology & Medicine (1998).
Eberlein-König et al., Free Radical Biology & Medicine (1998).
Journal of Investigative Dermatology (2010) – Omega-6 and skin damage.
Nutrients (2018) – Omega-3 and photoaging.
Journal of the American Academy of Dermatology (2019) – Diet and skin cancer risk.
Dermatologic Surgery (2005) – Vitamin C and skin protection.
Journal of Cosmetic Dermatology (2017) – Carotenoids and UV protection.

🌿 Kick-Ass Self-Care Tip: Embrace the Great Outdoors

Picture this: You, the urban dweller, breaking free from four walls. Yes, you! Swap TV screens and computer glow for sun-drenched adventures. Feel the grass beneath your feet, the breeze in your hair, and the vitamin D on your skin. 🌳🌼

Why? Because summer is our cosmic invitation to thrive. Longer days, warmer vibes—it’s like the universe saying, “Hey, you’ve got this!” 🌟

Take your workouts outside

Many of us enjoy a workout and let off some steam but in the summer months, does it really make sense to be in some fitness studios or a yoga studio under florescence lights, when outside, all that lovely light is shining that could have a much better effect on your metabolism and hormones?

Check out your local area and check out if activities are taking place outdoors and join in. After all, the summer months are soon gone as you then prepare your body and mind for the hibernating seasons of autumn and winter. 

1. An international survey of insomnia: under-recognition and under-treatment of a polysymptomatic conditionD Leger  ¹ , B Poursain