Chew your food properly, eat slowly and take time to chew your food properly it takes around 20 min for your brain to realise you are full, slower eating also aids digestion and can help with weight management.
Eat whole foods and avoid processed and refined food, include healthy fats (omega 3,6,9), try to get this from as natural source as possible, but if you are not a fan of fish it can be obtained as a supplement, minimise refined sugar, caffeine, alcohol, and cooked starches.
Healthy digestive system is essential for absorbing nutrients, excreting waste, keeping unwanted substances/pathogens out of the body, and maintaining a healthy immune system and nervous system.
Elimination ridding the body of its normal metabolic waste will ensure a healthy colon and help flatter stomach as well reduce the risk of other diseases. Ground flax seeds, fruit and vegetables fibre and of course regular exercise support healthy elimination.
Exercise is important for many reasons, stress reduction, circulation/cardiovascular health, weight control, mood, sleep, blood sugar, bowel function, and respiratory health are all affected.
Getting outside and moving daily is a great goal, exercise is especially important for your brain's ability to produce "happy" hormones. Such as dopamine and serotonin.
Sleep will improve your memory and immune system, and is essential to balancing your hormonal systems, which rely on a circadian rhythm. Get between 7-8 hours of sleep every night for optimal wellness.
Day light is as important and making someone smile, take yourself outside in the sun daily for optimal brain function, immune function, cancer prevention, mood, bone health.
You will find no Vitamin D supplement on the market that is a better substitute then sunlight.
Try to avoid direct sunlight between the hours of 9:00-11:00 am when the suns rays are at there most harmful, apply sunscreen whenever possible go out or 2 hours before sunset.
Use a sunscreen Fact: SPF refers to the sunscreen’s effectiveness against UVB rays.
however says nothing about the product’s ability to shield you from UVA rays.
Look for the words “Broad Spectrum” on the sunscreen label.
That ensures you are purchasing a sunscreen that protects against both UVB and UVA radiation.
Will sun screen stop me absorbing vitamin D?
No it does not effect absorption of vitamin D
In order to get your daily Vitamin D, you need to be exposed to the sun for about 15 minutes a day, depending on latitude and season. After the needed amount of time, your body’s production of Vitamin D stops. We do not continuously make and produce Vitamin D every time we are exposed to the sun. If you are unable to get those 15 minutes of exposure a day, some foods with Vitamin D are salmon, tuna, mackerel, cheese, and fortified milk.