Does Red Meat Really Cause Cancer?

The latest round of inaccurate media hype concerning health and disease is that red meat consumption causes diabetes.   But is this really true and what about the study the media is quoting?

Big outlets including the New York Times pounced on the study titled “Meat consumption and incident of type 2 diabetes: an individual-participant federated meta-analysis….”   Sounds like a done deal right?    Not so fast!

The diet information reviewed was all self-reported – huge red flag on this!   Self-reported food intake is notoriously very inaccurate.    In addition, the study has a common flaw – confusing correlation with causation.    This is a frequent blind spot in many studies.

The idea that red meat consumption causes diabetes is just one of many possible explanations for the association the study found between red meat consumption and diabetes.

There are literally hundreds of other variables that could account for the increase in diabetes in the study.   For example, socioeconomic factors are known to influence health outcomes.  For instance, high intake of processed meats is often associated with lower income due to lower costs (think hot dogs, cured meats).   In addition, lower income people tend to have lower access to quality healthcare which could detect pre-diabetes and prevent progression to full diabetes.

Lower income groups also tend to engage in lower levels of known healthy behaviors like exercise, not smoking and not drinking alcohol.  In addition, since many people believe that meat is unhealthy, those most focused on being health often avoid meat – yet they engage in many other healthy behaviors.

Studies attempt to correct for these mitigating factors, but it is impossible to do this completely or account for every factor which might play a role.  Another significant factor that runs contrary to the study conclusions is that when we adjust for BMI (body mass index) the increased risk of diabetes is cut in half.     This leaves a 10% increased risk for every 100 grams per day of unprocessed meat, 15% for every 50 grams of processed meat, and 8% for every 100 grams per day of poultry.   Given that no study can account for all confounding variables, these numbers are very small and cause plenty of doubt about any causal relationship between red meat and diabetes.

In addition, when you dig into subpopulations in the study many showed no significant association between any form of meat and diabetes including Eastern Mediterranean or Southeast Asian populations.     More significantly none of the regions in Europe showed significant positive association between poultry intake and diabetes.

So long story short – this study ads no value in terms of providing evidence that red meat consumptions causes diabetes.     At the same time this is not evidence that people should increase red meat consumption – rather that in and of itself people should not fear that consuming red meat will cause them to have diabetes.

As always the best advice is to regularly exercise, avoid being overweight, avoid smoking, moderate or eliminate alcohol intake, and focus on a whole food diet with minimal amounts of processed foods!

 

The Mental Health Benefits of Exercise

 

High levels of stress are being reported by most Americans!  About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.   About a third say their stress levels are so high that they sometimes struggle with even basic decisions.   It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems. 

The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!

Exercise Drives Multiple Pathways to Reduce Anxiety and Depression

Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain. 

Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.   Kynurenine is produced from the faulty metabolism of tryptophan.   Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.  Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain. 

Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.  Through this action exercise can both relieve depression and increase your capacity for joy. 

Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).  The “high” from exercise comes from a boost in endocannabinoids.   These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.    Studies have found that these brain changes help boost positive interactions with friends and family. 

The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.   

The Evidence on Effectiveness of Exercise for Anxiety and Depression 

A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.  In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression. 

Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.  Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.    After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.

An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety.   These anti-anxiety effects persisted for several months after cessation of the exercise.

All the participants in the studies had some degree of anxiety, with their condition falling on a spectrum that included anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that often accompany anxiety.   People on waiting lists for anxiety treatment who did not exercise served as comparisons.

They found that participants who engaged in both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people on treatment waiting lists.  High-Intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise.    The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.

Multiple mechanisms are responsible for the anti-anxiety effects of exercise.  However, one key mechanism is lactate production from high-intensity exercise.   Increased lactate levels promote higher levels of norepinepherine and serotonin.   Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situation.

Resistance Training is also very effective for depression and this should come as no surprise in that resistance training produces a lot of lactate!  A recent meta-analysis of many studies on resistance training and depression found that resistance training caused significant and meaningful reductions in depression symptoms comparable to prescription anti-depression medication and behavioral therapies.

How to Deal with Oncoming Fall Allergy Symptoms Naturally

 

It's that time of year again - the late summer/fall allergy season.    Ragweed starts to really explode as we head into fall again and this can mean dealing with pretty severe symptoms in sufferers.   Treating allergies with nutrition and nutrition supplements can help control symptoms.   

Allergy medication most commonly comes in the form of Antihistamines, and there are some challenges with long-term use of these medications, and for many over they do not fully control symptoms.     It is now known that prolonged use of antihistamines decreases levels of acetylcholine which is a key neurotransmitter involved in memory and other important functions.   In fact, long-term use of antihistamine use increases the risk of senility, dementia and Alzheimer’s Disease in older adults.

What are Allergies Anyway?

Allergies are abnormal immune reactions to specific agents (proteins) known as antigens/allergens, which include many substances such as foods, drugs, pollens, dust mites, animal danders, feathers, along with many others. 

Allergies may also develop when an otherwise innocent substance has significant contact with an already inflamed surface (known as sensitization).  For example, when sick with a respiratory illness, respiratory surfaces are already inflamed and substances present at this time may be “remembered” as being foreign.  

Since there are multiple pro-inflammatory chemicals involved with allergies it is rare to obtain adequate control with single products/medications.  The most potent chemical mediators in allergies and asthma are leukotrienes.  Some leukotrienes are one thousand times more potent than histamine as stimulators of bronchial constriction and allergy. 

Interestingly, many medications that reduce one inflammatory pathway actually boost leukotrienes.  For example, Aspirin and other NSAIDs (Non-Steroidal Anti-Inflammatory Drugs like Ibuprofen) result in the production of excessive levels of leukotrienes in sensitive individuals although they decrease prostaglandins associated with inflammation and thereby relive pain.  

Asthma is linked to allergies and can be a severe and life threatening condition.   Do NOT try to self-treat Asthma – see a physician!

Strategies for Allergies

Try to avoid allergens by using air filters, regularly cleaning all surfaces and vacuuming and keeping your air-conditioning system on while regularly changing filters to filter out as many allergens as possible.   Remember your car cabin filter as well, and take showers and wash clothes after being outside for long periods of time.   Consider installing an electrostatic filter along with UV light in your existing HVAC system - they are not cheap but they can dramatically reduce allergens, virus, and mold in your home.

Change your diet to reduce inflammation.  Dramatically reduce your intake of refined carbohydrate – sugar and starch which drive insulin which drives inflammation.  At the same time increase your intake of low glycemic, organic fruits and vegetables such as berries, broccoli, brussel sprouts, etc.   These plant foods contain polyphenols which are potent anti-oxidants and help to reduce inflammation and allergies without side effects.

Increase your intake of Omega 3 Fatty Acids from cold water fish such as Alaskan Wild Salmon and/or take an Omega 3 Supplement such as Krill Oil.    Omega 3 fatty acids will always reduce inflammation if taken in sufficient dosages so this should be a primary strategy for allergy sufferers because they produce many side benefits.   The only exception is people taking any type of medication to thin blood and reduce clotting like Coumadin.   In this case the combination can be dangerous!

Nutritional Supplements for Allergies

There are several highly effective nutrition supplements for allergies including some key herbs.

Local Raw Honey – it MUST be local and must be raw because it will contain small amounts of local pollen and works by getting the body used to pollen much like an allergy shot.     A Tablespoon a day is as much as you need.   Many people swear by this simple and safe remedy!

Stinging Nettle Extract – this herb has a long history of effective use for allergies and freeze dried preparations seem to work the best and are best taken BEFORE allergy season even begins to put a damper on symptoms before they start – this is true of all nutritional approaches to allergy by the way!

Euphrasia Officianalis – aka “Eyebright” is an herb which name says it all – it is highly effective for eye allergy symptoms.

Quercetin – is a flavonoid contained in high amounts in apples, peppers, red wine, dark cherries and berries, tomatoes, cruciferous vegetables such as broccoli, cabbage and sprouts, and raw red onions.   To treat allergies taking supplemental quercetin is the way to go and the best Quercetin Supplements are Quercetin Phytosome supplements. An excellent product is Mercola Quercetin and Pterostilbene which can be purchased on Amazon.  Two 250mg capsules a day is a good dose. Quercetin is also proven to decrease your chance of contracting a viral illness like the cold or flu by 9 times!

Boswellia Extract – Boswellia aka Frankincense (yes the herb mentioned in the bible!) can be highly effective for allergies and other forms of inflammation including arthritis because it blocks the formation of leukotrienes!    To get the benefits you must take 5-loxin which is a specific extract.   Note that in some individuals 5-loxin can cause or exacerbate heart burn so it is not for everyone, but when it works it can be highly effective!

Butterbur Extract – this plant extract can be highly effective for inhibiting leukotrienes and allergy symptoms or side effects.   You need to take a standardized extract with standardized levels of Petasin and Isopetasin) and free of Pyrrolizidine Alkaloids aka PA.  High quality brands include Life Extension, Swanson, and Enzymatic Therapy to name a few.   This product can also help many migraine sufferers and is a well-researched, proven treatment.

NAC – N-Acetyl Cysteine - helps thin mucus naturally and boost levels of the body’s most important antioxidant Glutathione – every allergy sufferer should be taking 600 – 1,200mg per day!

You will also find combination of these ingredients in particular products, and it is worth experimenting a bit because if you find the right product or combination of natural products you can find relief without sedation and without the side effects associated with antihistamines and more potent drugs like steroid nasal sprays or oral steroids.

The Benefits of Engaging Your Brain During Workouts!

 

A recent study reinforced an important concept – that including a mental challenge as part of a workout can produce significant benefits above and beyond merely challenging yourself mentally!  Researchers tested the effects of orienteering on brain function and memory – comparing it to just exercise at the same intensity.

The results - added to a growing amount of evidence – showed that you can dramatically enhance the cognitive benefits of exercise by adding in a mental challenge.   Exercise improves brain health in many ways both short and long term.      One big mechanism is an increase in BDNF – Brain Derived Neurotrophic Factor – which acts like Miracle Grow for the brain.     In particular high intensity exercise and the lactate produced during it stimulate BDNF release.

This BDNF increase is particularly important in the Hippocampus area of the brain which is associated with learning and memory, and the Hippocampus shrinks during aging.

The researchers compared the effects of completing a 1.3 kilometer course in one of three conditions:  walking, running, or running while navigating – orienteering.    Running in both conditions produced higher lactate levels and the highest BDNF levels.    But only running with navigation produced better scores on a test of special memory.     In other words, the brain circuits that got the biggest boost where the ones that were used during the orienteering workout!

Another multicenter trial showed that a mix of aerobic exercise and cognitive training warded off cognitive decline more effectively than exercise alone.  

Adding in a mental challenge can be done many different ways such as using cardio machines with gaming components built in such as the Expresso Bikes or Echelon Bikes.     

Stand-Up Paddle Boarding for Core Strength, Balance and Total Body Fitness!

 

Stand-up Paddle Boarding (SUP) is a fun summer activity that almost anyone can learn, and it is one of the best workouts available!   Stand-up Paddle Boarding is low impact and provides a combination of balance, core, strength, and endurance.     Since you are standing you have to use everything from your feet (wow do you use your feet!) all the way up through your entire shoulder girdle.    

Because you are standing your arms never have to go above shoulder height which means that there is much less stress on the rotator cuff muscles than kayaking.    You use your shoulders heavily but your shoulders are stressed in the position where they are naturally most stable and strong so much better than kayaking for those with shoulder and neck issues!

Just standing on a Paddle Board forces you to stabilize your entire body and core, and it is one of the best activities available to develop balance.   Best of all if you do fall you land in the water and getting back on the board is very easy!  

SUP Technique Breakdown

Learning to SUP is easy but mastering the stroke and maximizing your speed takes lot of practice.   The first thing to focus on is NOT pulling the water!     Instead you want to plant the blade in the water and pull yourself and the board up to the paddle blade.   Imagine that you are stabbing the paddle firmly into soft sand then pulling yourself and the board up to the paddle.     If you can clearly visualize the difference here it will go a long way to getting your stroke where it needs to be for optimum speed.   Think about grabbing the water NOT pulling the water by you!

Reach

Once you get a little feel for it start looking at how far you are reaching forward to put your paddle in the water.   You want to reach as far as possible each time you stroke, BUT there is a limit based on your particular anatomy, shoulder strength and balance.    If you reach too far you can overstress your low back, shoulder or just be off balance which is counter-productive.

Catch

This is where the blade of the paddle enters the water.    Make sure the entire blade enters the water before you begin to pull.   The catch should be as smooth and clean as possible with no splashing.

Pull

Now you are ready to apply power to the paddle.   Use your entire body for this part of the stroke.   It is NOT about using your arms.   Rather your arms merely connect you to the paddle through your hands and you use the rotation of your torso, hips, and shoulders to drive your paddle!  Try to relax your arms as much as possible to perfect this technique. Do not pull too far back as this will actually slow you down.   Once the paddle passes your hips if you keep pull you are actually pulling the paddle up meaning you are pulling the paddle board down and this only slows you down.

Release

After the pull you need to release the paddle from the water.    Like the catch you want this movement to be quick, smooth, and with zero splashing.   Feathering the blade of the paddle creates a smooth release and set-up for the next catch.   You feather by dropping your top shoulder, “breaking your wrist inward”, or a combination of both.  

Recovery

Once you release the paddle you are ready to set-up for the next catch and pull.   Try to relax during this phase – the key to optimum paddle technique is learning to set a rhythm between tension and relaxation and ultimately getting your breathing into a rhythm with the stroke.  The first time you feel this come together it is amazing – really zen!  So stay relaxed and let go of the tension you produced in the catch and pull and smoothly swing the paddle forward to prepare to drive the blade fully into the water for the next pull!

How many calories can you burn Paddle Boarding?

Obviously your actual calorie burn will depend on the intensity of effort you are putting into to paddling along with your height, weight, and the wind and water conditions you are paddling in.     However here are some estimates based on people weighing between 165 and 200lbs :

       Casual Paddle Boarding – 300 – 430 calories per hour

Yoga on Paddle Board – 416 – 540 calories per hour

Touring on a Paddle Board – 615 – 708 calories per hour

Surfing on a Paddle Board – 623 – 735 calories per hour

Racing a Paddle Board – 715 – 1,125 calories per hour

So if you have not taken the plunge yet – google “Stand-up Paddle Board Rental” and find a rental location and give it a whirl.   Rentals including paddle, board, and lifejacket are generally $25 - $35 per hour so get out there and give it a go!   

Perfecting Your Glute Training

 

The “Glutes” are one of the most important muscle groups in the body both for function and aesthetics, yet there are a lot of misconceptions about how to best target, shape, and strengthen this muscle.

The Glutes consist of three different muscles:

1.    Gluteus Maximus (the largest of the glute muscles and most powerful)

2.    Gluteus Medius (which is higher up on the side of the hip)

3.    Gluteus Minimus (which is located below and underneath Gluteus Medius)

Any good glute conditioning program will target all these muscles.  Different exercises will produce different levels of glute activation at different places in the range of motion emphasizing different parts of the glutes.

For example:

In squats and lunges peak glute activation happens in the bottom of the movement when the glutes are in their maximally extended/stretched position!   Therefore, the bottom of the glute is the focus during these movements.

The greatest peak glute activity in a deadlift occurs in the mid-range position so deadlifts emphasize the middle of the glute.   

The greatest peak glute activity in the hip thrust occurs at the end of movement in the fully contracted position so emphasizes the top of the glute!

Balanced Glute Workout to Optimize Glute Development

By putting together exercises that emphasis stretched, middle, and fully contracted positions along with loading through all planes of motion we can optimize glute shape and function.   This includes hip abduction exercises along with hip external rotation exercises to hit the glutes from all angles.

Importance of Hip Flexor Stretching During Warm-up

The hip flexors are the antagonistic muscle to the glutes which means that if they are tight you literally cannot get maximum glute activation!    In addition, since we spend too much time sitting they are chronically shortened in most of us.   Stretch them before your glute workouts to allow for optimum glute activation.   To learn how to stretch your hip flexors properly watch this excellent tutorial:  https://youtu.be/Q4Ko275cluo

Great Glute Routine

Do Hip Thrusts 3 sets of 10 with a five second hold at the top of the movement focusing on squeezing the glutes maximally at the top!  Hip thrusts can be done on the ground or better yet using some type of Hip Thrust Machine like the Matrix Glute Drive or The Glute Lift Pro or by placing your shoulders along a bench and feet on the floor.    

Progressions:

Add load by holding a dumbbell or barbell across the hips if you do not have access to a Hip Thrust Machine..  If you are lucky your gym will have a Matrix Glute Trainer or Glute Lift Pro from Abs Company which allows for weight and/or band resistance in a very comfortable position:   https://www.youtube.com/watch?v=qE1pCWzzsyY

Also do single leg hip lifts/glute bridges

The key is keeping your back neutral and focusing your head down.   To learn optimal form, watch this fantastic video from Brett Contreras (aka the Glute Guy!):   https://youtu.be/qE1pCWzzsyY  He shows you exactly how to do this at about 5:00 minutes into this great glute exercise video.

Goblet Squats – 3 sets of 10-15 repetitions done properly – use the link above to see the keys to getting the most from this amazing type of squat at 9:10 into the video.

Deadlifts or Romanian Deadlifts – 3 sets of 6 – 8 reps – see tutorial at 15:00 in the video above.

Do Hip Abduction Exercises – 3 sets of 10.   Ideally you have access to an standing abduction machine that allows you to perform the exercise while in a squat position which preloads the glutes.

45 Degree Hyperextension – 3 sets of 10 – to get the most from this exercise it is important to learn how to optimize glute vs hamstring targeting which the video above will show you at 17:45.

Bulgarian Split Squat – 3 sets of 10 – the king of exercises for the fully stretched position and emphasizing the bottom of the glutes – watch the video above at 21:23 to learn exactly how to do this highly effective glute exercise!

Hip Abduction – 3 sets of 10 - it is important to target the glute medius using either the hip abduction machine or by doing seated band hip abduction.  To learn how to set-up and use a hip abduction machine click here:  https://youtu.be/vYJlsVzaH-w

For seated band hip abduction sit on a bench with knees and hips at 90 degree angle with thick elastic band around the top of the shins. Lift feet slightly off floor and pull knees out to the side against the band pausing in the fully contracted position for 5 seconds.  Do NOT arch the back and keep the navel drawn in to stabilize the core and keep all the work on the glute medius.  This can be done with one or two bands as per here:   https://youtu.be/7cGgI5hXTUU

 

 

 

Best Posture for Recovery

 

During H.I.I.T Training – High Intensity Interval Training – it is important to recovery between high intensity efforts.      After a hard effort the cardiovascular system kicks into overdrive attempting to get rid of Carbon Dioxide and oxygenate the working muscle cells.    

We have all experienced that post sprint panting as our body breathes out carbon dioxide created during the anaerobic effort of the sprint.    Most of us have been taught to “stand-up straight and put your palms on the back of year head” and told to “stop bending over”.    The message is that it is better to stand up and keep your hands on your head during recovery from hard intervals.

However – is this really true?  The answer is a resounding NO!  A research study focused on this question and examined the effects of two different recovery postures – hands on head (HH) and hands on knees (HK) during high-intensity interval training (HIIT).  

The researches look at college varsity soccer players who did four 4-minute running intervals at 90-95% of maximum heart rate, with 3 minutes of passive recovery between intervals.  Key findings of the study include:

1.     Improved heart rate recovery with the HK (hands on knees) posture compared to HH (hands on heads) posture.

2.     Great tidal volume (amount of air moved in and out of the lungs) with HK compared to HH.

3.     Increased volume of carbon dioxide elimination with HK compared to HH.

The researchers concluded that hands on knees posture allow for more efficient recovery.   The take home message is that your natural instinct to bend over and put hands on your knees IS better!    It allows your lungs to function much better by expanding the ribcage.

The Soleus - the Forgotten Calf Muscle

 

Most people think the calf has one muscle but there are actually two calf muscles.   The more prominent calf muscle, which is also much larger, is called Gastrocnemius.    It originates behind the knee coming from both sides of the upper leg bone – the femur.    It crosses the knee AND the ankle and attaches to the heel bone – called the calcaneus.      Gastrocnemius helps flex the knee along with the hamstrings and is key for pushing off in walking, running and jumping as it extends the forefoot down and heel up.

The often forgotten calf muscle is called Soleus.    Soleus originates from two bony points:

The shin bone – called the Tibia.  

The other lower leg bone which is called the Fibula. 

Like the Gastrocnemius it ultimately attaches to the heel bone – calcaneus.   Both calf muscles join together into the Achilles Tendon which is what ultimately attaches them both to the heel bone.

Key Functions of the Soleus

It works with the Gastrocnemius to help with push-off using the forefoot but is more active when the knee is flexed because it does not cross the knee as the Gastrocnemius does.

Another major role is to absorb force and prevent the body from falling forward when stopping or decelerating such as when you stop suddenly while running forward.

Soleus has a very high percentage of slow-twitch muscle fibers because it has to be active for all standing and walking activities.   This characteristic can be used to dramatically increase calorie burn while seated!

Skeletal muscle pump – the Soleus acts as the primary skeletal muscle pump that pushes blood back from the lower leg and feet to the heart!  It is often referred to as “the second heart” for this reason.

The Soleus “Push-Up” for Maximum Calorie Burn

In recent research done at the University of Houston – scientists designed a specific seated soleus exercise that included providing participants with visual biofeedback so they could learn to activate the soleus repeatedly in a specific way.

The results were amazing.    Participants dramatically increased calorie burn without feeling tired or overstressed!   Participants lowered blood glucose by 50%.    When they examined what fuels were being used they discovered that Soleus Push-ups used fuels from the blood unlike most muscular contractions that use fuel stored in the muscle.

Participants burned almost 100 calories per hour for many hours without being fatigued.   The trick is that these seated heel lifts must be done continuously and at a specific cadence in order to reap these benefits.   Here is a video tutorial:  https://youtu.be/pN8E3O5ZGTs?si=Xe6KtRPz3BV4yqiD

How to Strengthen the Soleus

The key exercise for strengthening the soleus is seated calf raises.   Many gyms have a plate loaded calf raise, but you can also use dumbbells or barbells on your thigh with knee bent at 90 degrees and push down and lift your heel.   Also it is best to have your forefoot elevated so your heel can move through a great range of motion when doing seated calf raises.  Since the Soleus is primarily a fast-twitch muscle fiber higher rep schemes are best – 15- 30 reps are great.

Do Night Owls do Better with Later Sleep Schedule?

 

Many people contend that people who naturally tend to be Night Owls do better on a later sleep schedule – meaning going to bed later and waking up later.    But is that really true?

The short answer seems to be no!    In a large Stanford University study looking at sleep habits of 73,880 adults the study concluded that it did not matter whether the time people felt they naturally wanted to sleep corresponded to when they actually did.

Instead, regardless of people’s sleep timing preference, people who stayed up late at night had higher rates of behavioral and mental disorders than those who did not.   This surprised researchers.

Researchers used movement trackers to track study participants’ activity so they would know when people actually slept along with having access to their health records to track behavioral and mental disorders. 

Here is a detailed description of the results:

·    People who described themselves as morning types, and who went to bed early and rose with the sun had the best mental health.

·    People who described themselves as evening types but who nevertheless went to bed early had the second-best mental health.

·    People who described themselves as morning types but who found themselves going to bed late "suffered, but not too much," and

·    People who described themselves as evening types and who went to bed late had by far the worst outcome, with between a 20 and 40 percent likelihood of having been diagnosed with a behavioral or mental health disorder.

On some level this should not be a huge surprise because our evolutionary heritage included rising early with the sun and laying down relatively early after the sun went down.  For hundreds of thousands or years prior to modern electricity the sun and fires were the only light we saw, and our physiology adjusted to the rise and fall of the Sun and changes in the type of light we experienced.    

In addition research shows that the majority of deep sleep occurs in the hours immediately after falling asleep so late bedtimes shorten deep sleep opportunity.    Your grandparents were on the right track when they said "each our of sleep before midnight is worth two after."    While an exaggeration earlier bed times support better overall sleep!

The Many Benefits of Safe Sun Exposure!

Many people know that the mid-day sun exposure stimulates Vitamin D production which is critical for overall health and wellness.    However, most people are not aware that the other portions of the sun’s energy spectrum are also critical for robust health and wellness!     

There are five key practices to harness the tremendous benefits of the sun:

Go outside as soon as possible after waking up to expose your eyes to the high levels of blue light from the sun.

Get adequate Mid-Day Sun exposure on as much skin as possible to optimize Vitamin D production.  

Do NOT let your skin get burned so consider your skin type and start with low exposures to mid-day sun (5 minutes) and gradually increase time.    For an excellent guide to sun exposure based on skin type and your location click here to this previous blogpost:  https://workoutanytime.blogspot.com/2022/05/the-facts-on-safe-sun-exposure-and.html 

Get adequate morning and late afternoon sun exposure to expose your body, eyes and brain to the highest levels of Near Infrared Rays from the Sun.

Minimize light exposure and particularly blue light exposure in the evening

Waking Sun Exposure and Circadian Rhythm and Sleep Quality

Many people are aware that evening and night light exposure can really hurt your sleep.   However, what most people do not know is that early morning sunlight/blue light exposure is just as important to setting your body’s circadian rhythm and getting a good night’s sleep!   

Human beings have been on the earth for hundreds of thousands of years and until very recently we got early morning sun exposure every single day as soon as we woke up.    The sun emits high quantities of blue light.

The key to setting our daily rhythm is high levels of bright blue light in the morning and low to no levels of blue light in the evening and before bed!

Indoor lights do not pack nearly the punch of outdoor sunlight – even on an overcast day.    Brightness levels are measured in “lux”, and on a bright sunny day the outdoor lux levels are over 100,000 lux!   You may also see the term “lumens”, and 1 lux = 1 lumen per square meter so they can be used somewhat interchangeably.  Even on a very overcast day outdoor light levels are close to 2,000 lux.   In contrast - the average well-lit home indoor lux levels are somewhere between 100 – 500 lux so MUCH lower than outdoor sunlight!   

Even 5 minutes of exposure to morning sunlight on a bright day is sufficient to help your sleep and energize you in the morning!   On overcast days try to get 10 – 15 minutes of outdoor light – you can have your coffee outside!    

During winter months it is well worth considering purchasing a high lux light – needs to be at least 10,000 lux to be effective and there should be zero UV light emitted.     Here is an excellent unit:  https://www.amazon.com/Carex-Day-Light-Classic-Bright-Therapy/dp/B00PCN4UVU/ref=psdc_13053141_t4_B078KFCN1N

Sunlight and Vitamin D

Vitamin D is produced by the UVB rays emitted by the Sun and these levels are highest during mid-day sun and depending on your skin type, time of year and where you live you need to spend anywhere from 5 – 30 minutes with plenty of your skin exposed to achieve the Vitamin D boosting effects.   To learn more about this check out this previous blog post on safe and effective sun exposure:   http://workoutanytime.blogspot.com/2022/05/the-facts-on-safe-sun-exposure-and.html

Morning and Late Afternoon Sun Exposure

Another important portion of the Sun’s Spectrum is infrared and near infrared light (NIR) which we experience as heat.    In particular near infrared light has been proven to provide tremendous health boosting effects.     Fortunately – the near infrared portion of the sun’s rays makes up 40% of the output and near infrared is highest in the morning and late afternoon.

Whenever you feel heat from the sun you know you are getting infrared and near infrared exposure and unlike UV light near infrared cannot damage skin and goes through single layers of clothing easily.    In fact, near infrared can actually penetrate through the skull into the upper meninges of the brain with some big benefits!

Benefits of Near Infrared Exposure

There are big benefits to Near Infrared because NIR directly stimulates increased energy production from the mitochondria in our cells which are responsible for almost all the energy in our bodies. 

As the mitochondria increase energy output they also generate melatonin!   Melatonin is not just important for stimulating our sleep cycle – it has many other powerful benefits.

Melatonin has been shown to have antioxidant and anticancer effects, to play a role in the regulation of blood pressure and glucose levels, is highly anti-inflammatory, and has also been shown to lower the risk of SARS-CoV-2 infection and mortality.

Melatonin exists in two main forms within the body – circulatory melatonin, which is produced by the pineal gland and has its major effect on sleep and the circadian rhythm, and subcellular melatonin, which is produced and used locally by the mitochondria within our cells.

Sunshine is our major source of infrared and NIR light, but it can also come from exposure to fire (campfire, candle flames, fireplace, etc.) and certain types of light bulbs.   Here is a great video showing exactly how this production of melatonin produces its many benefits:     https://youtu.be/sNklS0lzlgA   

Near Infrared Maximized by Plants

While direct sunlight exposure is great – you can actually magnify near infrared exposure by walking in and around plants!    Green leaves strongly reflect NIR – checkout this NIR camera photo to appreciate just how much NIR plants can give off:  http://www.idahoairships.com/idaho-airships-envira-nir-gallery-working-2_19-31/

NIR in Winter

To get the benefits of NIR during winter months you can use a infrared/near infrared sauna or use a high quality Near Infrared Bulb.    Here is an excellent example:   https://www.amazon.com/TheraBulb-NIR-Near-Infrared-Bulb/dp/B01855YCXM

Minimizing Blue Light Exposure at Night

During the evening and night-time hours it is critical to reduce overall light exposure and specifically blue light exposure to allow the Pineal Gland to release melatonin.    

Here are some key steps you can take to minimize blue light at night:

Reduce the light levels in your home by using dimmers or just turning off lights.  

Minimize your exposure to TV – particularly in the hour before going to sleep.

Minimize use of your phone and computer

Install a redlight filter like the free Twilight App for your phone and the free flux program on your laptop to reduce blue light output based on time of day so that during evening and night hours you get less blue light exposure!

Replace regular night lights and bedroom bulbs with redlight bulbs – true redlight does NOT interfere with sleep or melatonin release they way Blue Light does.    In addition, it does not interrupt night vision.  Here is a great product that you can also travel with:   https://shoptruelight.com/product/truelight-luna-red-portable-nightlight/

You can also try blue light blocking glasses which are available on Amazon. 

Keep your room as dark as possible when sleeping and/or consider buying a comfortable pair of sleeping mask which blocks all light.

Take Home Message

Sun exposure is part of our evolutionary heritage and you NEED regular sunlight optimize your health and wellness.       To see an excellent in depth review of the research on the concepts mentioned in this blogpost click here:   https://youtu.be/5YV_iKnzDRg