Make a concerted effort to get outside for at least 15 to 20 minutes daily, or 20-30 minutes if the sun is low. This is considered the single biggest intervention for short-term and long-term health, impacting sleep, mood, cellular energy, and reducing all-cause mortality risk.
Expose your eyes to visible light by getting outside in the morning to prevent depression and establish a good circadian rhythm, which sets the timing for all bodily processes.
Spend time outside to receive infrared light, which penetrates deeply into the entire body and restores the energy output and efficiency of mitochondria, crucial for cellular function and overall health.
You don’t need direct sun; 15-20 minutes outside in the shade, especially surrounded by trees, provides significant infrared light. Even on cloudy days, outdoor light levels are magnitudes higher than indoors, offering health benefits.
After 9 PM, turn off overhead lights, keep any necessary lights low in intensity and position, and avoid screens. Nighttime light can shut down melatonin production, delay circadian rhythm, and increase disease risk.
Adopt a holistic approach using the ‘NEWSTART’ principles: Nutrition, Exercise, Water, Sunlight, Temperance (avoiding excess), Air (fresh air), Rest (sleep and weekly breaks), and Trust (faith/purpose). Violations of these laws are linked to chronic diseases.
Double efforts to get 15-20 minutes of sunlight daily during winter, as the peak of deaths from various diseases occurs 1-3 weeks after the shortest day of the year, highlighting sunlight’s protective role.
Use lunch or other breaks to step outside, walk around, and get sunlight. This can help rejuvenate and provide energy for the afternoon.
If concerned about skin cancer, get infrared light benefits by sitting in the shade surrounded by trees, covering up with long sleeves and a wide-brimmed hat. Infrared penetrates clothes and reflects off foliage.
Do not go from prolonged indoor living to sudden, intense sun exposure to avoid sunburn. Instead, aim for rational, moderate sun exposure to allow the body to adapt.
Living in or regularly visiting green spaces with trees and plants can reduce the risk of diabetes, all-cause mortality, and cardiovascular mortality, partly due to the reflection of infrared light from trees.
For high latitudes or lack of morning sun, use a 10,000 lux SAD (Seasonal Affective Disorder) light box for about 20 minutes daily, placed 30 cm from your face. This provides visible light to help with seasonal affective disorder and circadian rhythm.
If natural sunlight is impossible, especially during winter or due to work, red light panels can be beneficial for wellness. However, natural sunlight is always preferred if accessible.
Use incandescent light bulbs indoors, as they produce a broad spectrum of light including beneficial infrared, unlike LED bulbs. This provides some infrared light when indoors.
If you are not getting enough outdoor sunlight to produce sufficient vitamin D, consider supplementing. While sunlight offers more, supplementation addresses this specific deficiency.
If working night shifts, avoid eating at night; instead, eat after your shift, during your sleep time. Additionally, ensure your sleep environment is completely dark during daytime sleep and get bright light exposure during your ‘day’ (night shift) to align your circadian rhythm.