Autumn Years Winter 2023/24

Just getting out in the sun for 5 to 20 minutes two or three times a week can boost your levels. Improved sleep and mood Exposure to sunlight when it enters your eyes also regulates your internal clock, helping you to feel awake in the daytime and sleepy at night and can also help attenuate Seasonal Affective Disorder (SAD). Even though artificial light can imitate natural light, direct sunlight has 200 times the intensity of indoor lights in a closed room. Consequently, sunlight affects your circadian rhythm much more than electric light. It can be social Getting outside provides opportunities to meet and socialize with others. Hu man contact is important to your mental health and well-being. Plan to walk with a friend or meet somewhere to have lunch together outdoors. Participate in outdoor activities that involve others. Engage in conversation with passersby while you are out and about. Start with a simple “hello” and a compliment. You may even make a new lifelong friend! Getting started We do not always “feel like” going out, and it is very easy to default to just stay ing inside. We can become quite accom plished in coming up with “reasons” to justify staying in. “I have a lot to do at home. It’s a bit chilly today. I’m just not in the mood, etc.” I like to remind people that the hardest part of getting out is putting on appropriate footwear and walking out the door. Instead, change your self-talk to “Once I’m out there I

oppressive, and we begin to feel that our brain just cannot keep up. Researchers call that feeling “mental fatigue.” This kind of overstimulation may raise your stress levels without you even realizing it. Getting outdoors for even a short term escape can provide a calming men tal and emotional refuge when you need to unwind and recharge. It can be all you need to reset your mood and relieve un wanted emotions like anger, fear, worry or sadness. Reduced depression symptoms Studies have shown that anxiety, depres sion and other mental health issues may respond to spending time in natural environments especially when combined with exercise. Additionally, outdoor walks have actually been used clinically as a supplement to existing treatments for major depressive disorders. A significant percentage of older adults suffer from vitamin D deficiency, which is needed for our immune system—a Na tional Health and Nutrition Examination survey reported more than 40 percent of the adult participants were vitamin D deficient. Your body needs sunlight to make it the natural way, and vitamin D production from sunlight is better than supplements for your immune system. Sunlight also seems to energize special cells in your immune system called T cells that help fight infection. In addition, it helps keep your serotonin levels up, which helps raise your energy and keeps your mood calm, positive and focused. Helps you get Vitamin D and improves immune function

know that I will enjoy myself and I will feel happier. After being outdoors, I’m always in a better mood and I think more clearly. When I return from being outside, I will be energized and will get more done.” So back away from that computer and head for the great outdoors. Even a little bit of outdoor exposure and exercise is better than none. Those of us who are fortunate enough to live near “green or blue” spaces should get out and enjoy them. Forests, wooded areas and any where close to water provide excellent natural regenerative benefits. Just spending time in these surround ings and actively immersing ourselves in them enables us to enjoy and appreciate their beauty while experiencing the joy and benefits they can provide. Being outside in green or blue spaces supports an active and healthy lifestyle, which has shown to increase life expectancy, improve sleep quality and even reduce cancer risk. Studies also show that being outside in nature is relaxing, reducing our stress, cortisol levels, muscle tension and heart rates—all of which are risk factors for cardiovascular disease. We all have routine activities in our lives. It is important to include outdoor time and activities as part of our weekly routines. Schedule outings. Plan to take a walk while doing errands. At the very least, sit outside and read or just watch the wonderful world go by. Take it out side. Immerse yourself in nature. Breathe some fresh air. Soak up some sun. And stay Fit for Life .

WINTER 2023/24 I AUTUMN YEARS 13