Free Therapeutics

Sunlight

SunLIGHT, far beyond the scope of endogenous vitamin D production (albeit important as vitamin D regulates thousands of genes), is one of the most important “nutrients” for overall health and vitality. SunLIGHT is an Essential Nutrient…

  • A study published in Cell Reports (2016) followed 29,518 Swedish women for 20 years and found that avoiding sun exposure is as bad for health as smoking. “Women with active sun exposure habits were mainly at a lower risk of cardiovascular disease (CVD) and noncancer/non-CVD death as compared to those who avoided sun exposure. As a result of their increased survival, the relative contribution of cancer death increased in these women. Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking. Compared to the highest sun exposure group, life expectancy of avoiders of sun exposure was reduced by 0.6-2.1 years”.

  • Sunlight is a direct source of energy for our cells and mitochondria - the electromagnetic energy of solar light can be transformed into chemical energy. Indirectly, a diet rich in a light-harvesting chlorophyll pigments allows mammalian mitochondria to capture photonic energy and produce ATP. At the end of the day, food (dietary energy) is condensed sun energy.

  • Skin contains significant stores of nitrogen oxides, which can be converted to nitric oxide by UV radiation and exported to the systemic circulation. This causes arterial vasodilation (improved blood flow), lowered blood pressure, and suppression of glucose intolerance and insulin resistance.

  • Charges up the endocrine system, especially full body exposure, and helps regulate hormone production.

  • Increases sexual desire; “In female mice, UVB exposure increases hypothalamus-pituitary-gonadal axis hormone levels, resulting in larger ovaries; extends estrus days; and increases anti-Mullerian hormone (AMH) expression. UVB exposure also enhances the sexual responsiveness and attractiveness of females and male-female interactions. Conditional knockout of p53 specifically in skin keratinocytes abolishes the effects of UVB. Thus, UVB triggers a skin-brain-gonadal axis through skin p53 activation. In humans, solar exposure enhances romantic passion in both genders and aggressiveness in men, as seen in analysis of individual questionaries, and positively correlates with testosterone level”. (Cell Reports, 2021)

  • Increases beta-endorphins, the body’s natural painkillers, which improves mood and induces relaxation. A study published in Psychosomatic Medicine concluded: “Patients exposed to an increased intensity of sunlight experienced less perceived stress, marginally less pain, took 22% less analgesic medication per hour, and had 21% less pain medication costs”.

  • UV increases the activity of NRF2, an antioxidant / anti-aging gene

  • Contains full-spectrum light; A large percentage of the light emitted by the sun is red light, which increases the number of mitochondria and their efficacy, rejuvenates skin, has significant anti-inflammatory effects, reduces pain in musculoskeletal disorders, improves vision, and speeds up wound healing. Near-infrared light through photostimulation and photobiomodulation has been shown to inhibit cancer cell proliferation and potentiate the therapeutic effectiveness of chemotherapy, stimulate wound healing, and treat brain injuries.

  • Regulates circadian rhythm; The hypothalamus contains the suprachiasmatic nuclei, our circadian pacemaker, which is entrained to the 24-hour solar day via a pathway from the retina and synchronizes our internal biological rhythms. Artificial lighting has been one of if not the biggest change in our environment, especially during evening and night hours. With sunlight and campfires, we experienced 5-50x more red, near-infrared, and UV light. Adequate exposure to natural daylight has been shown to advance timing of sleep to earlier hours and improve sleep quality. Daylight sun exposure helps naturally restore serotonin, dopamine, and melatonin levels in the brain.

  • Vitamin D acquired through sun exposure has a longer half-life in the body, and therefore longer systemic effects, than supplemental vitamin D. This is because vitamin D synthesized from sun exposure is via a carrier protein known as the vitamin D binding protein (DBP), whereas supplemental vitamin D is carried on lipoproteins, which is quickly cleared from the body. The DBP is responsible for the transport of all vitamin D metabolites and has a high affinity for D2 and D3. This allows creating a large pool of circulating vitamin D, which prevents rapid vitamin D deficiency when the supply of new vitamin D is compromised. DBP also regulates the access of all vitamin D metabolites to cells and tissues. Furthermore, only about 70% of dietary vitamin D is absorbed.

  • Helps regulate the hypothalamus-pituitary-adrenal (HPA) axis

  • Boosts overall brain functioning; Improves mood, depression, and well-being. Also, research has shown that even brief exposure to sunlight significantly increases alertness and thinking ability. Part of this may be due to the fact that the brain contains many vitamin D receptors in areas involved in complex planning, processing, and the formation of new memories. A systemic review of 54 studies examining the influence of exposure to ones natural external environment including sunshine on public mental health found: “The results showed that exposure to sunlight is beneficial for maintaining and improving people’s mental health. In particular, spending time in green areas and parks is associated not only with exposure to sunlight, but also with the promotion of physical activity, which may contribute to improving mental health. Furthermore, exposure to sunlight, the presence of greenery near the residence, and increased interpersonal interaction had beneficial effects on the maintenance and improvement of mental health, suggesting that contact with the external natural environment is biologically important for human mental health”. (Psychiatry International, 2022). Long-term high sun exposure is associated with better cognitive functioning.

  • Optimizes the immune system and offers therapeutic effects for autoimmune diseases; Exposure to both UVA and UVB radiation can have direct immunosuppressive effects through upregulation of cytokines (TNF-α and IL-10) and increased activity of T regulatory cells that remove self-reactive T cells. These mechanisms may help prevent autoimmune diseases… Indeed, sunlight has been shown to provide therapeutic effects for multiple sclerosis and psoriasis. Moreover, lack of sunlight in gestation and early infancy is a risk factor for type-1 diabetes. In addition, higher sun exposure is associated with lower risk of pediatric inflammatory bowel disease.

  • Via the skin-gut-axis (SGA), UV improves gut health and microbiome diversity.

  • Sunlight exposure increases growth in children; Research has found that pre-natal sunlight is one of the most significant determinants of height, and that children exposed to the most sunlight have the fastest growth and in general grow more rapidly in summer months.

  • Time spent outdoors in childhood is associated with reduced risk of myopia as an adult.

  • Protects against cancer; “We found that almost all epidemiological studies suggest that chronic (not intermittent) sun exposure is associated with a reduced risk of colorectal-, breast-, prostate cancer and NHL. In colorectal- and to a lesser degree in breast cancer vitamin D levels were found to be inversely associated with cancer risk. In prostate cancer and NHL, however, no associations were found. These findings are discussed and it is concluded that the evidence that sunlight is a protective factor for colorectal-, prostate-, breast cancer and non-Hodgkin's lymphoma is still accumulating” (European Journal of Cancer, 2013). The threat of skin cancer caused by sun exposure is actually caused by intermittent rather than regular moderate sun exposure and poor diet (malnutrition, lacking antioxidants). In addition, many sunscreens contain cancer-causing ingredients and block the skin’s ability to convert UV into vitamin D. A diet rich in polyphenols has been shown to provide protection against UV damage and sunburn. (International Journal of Molecular Sciences, 2016). However, the primary reason some people get skin cancer is excess sun exposure (repeated sunburning).

  • Increases alpha-melanocyte-stimulating hormone (a-MSH), which has a myriad of health benefits

  • Sunlight activates the endocannabinoid system (CB1 receptors) and induces the release of 2-AG (2-Arachidonoylglycerol) into the blood, which is an endocannabinoid that helps balance: appetite, metabolism, addiction, anxiety, pain sensation, neuroinflammation, cognition, and emotions.

  • Sunlight increases heat shock proteins, which, through a process known as hormesis, has been shown to: increase longevity, enhance immunity, repair proteins and prevent protein degradation resulting in quicker muscle recovery, increase antioxidant capacity, and increase insulin sensitivity.

Sunlight is the ultimate supplement, and it’s free.

Forest Bathing (Shinrin-yoku)

Most of us feel a sense of joy and connectedness with nature when walking in a forested area, and it turns out that this experience; the fresh air, lush greenery, birds singing, and overall immersion into the natural world has an immediate, profound impact on human health. We are apart of nature and regular exposure to nature and its elements helps build our physiological fortitude, simply by existing in its presence. This synergistic relationship with nature is known as the Biophilia theory, which states that humans possess an innate tendency to seek connections with nature and other forms of life. Some of the “forest factors” responsible for these health benefits include phytoncides (terpenes, the “essential oils” released by trees, such as alpha- and beta-pinene, tricyclene, camphene, limonene, camphor, alpha-phellandrene, carene and isoprene), negative air ions, and increased blood oxygenation. Forest bathing also initiates the five senses.

  • Forest bathing promotes overall psychological well-being; Numerous systemic reviews have found that forest bathing significantly alleviates depression, anxiety, anger, stress, and fatigue, and increases mindfulness and quality of life. “Forest-based interventions are a promising alternative therapy for enhancing mental health. The current study investigated the effects of forest therapy on anxiety, depression, and negative and positive mental condition through a meta-analysis of recent randomized controlled trials, using the PRISMA guideline… The results of this study showed that forest-based interventions improved the mental health of participants in the intervention groups when compared to those in the control groups… The overall effect size of the forest therapy programs was 1.25, which was large and statistically significant. These findings imply that forest-based interventions can improve mental health as a nonpharmacological intervention. This study is significant in that it is a meta-analysis of mental health that included only high-quality domestic and international RCTs”. (International Journal of Environmental Research and Public Health, 2022)

    Forest bathing reduces the stress hormones cortisol, adrenaline, and norepinephrine. Moreover, it activates the parasympathetic nervous system, which calms the mind and lowers heart rate and blood pressure, and regulates the balance of autonomic nerves. Research examining the effects of solo forest bathing versus group forest bathing has found that self-guided forest therapy provides an opportunity for self-reflection and introspection and group forest bathing promotes positive emotional change and social bonds through interaction with others. The five factors responsible for these collective health benefits of forest therapy were: change of mind and body, introspection, change of emotion, cognitive change, and social interaction. (International Journal of Environmental Research and Public Health, 2021)

  • Shinrin-yoku remarkably improves immune system function; Induces a prolonged, sustained increase in Natural Killer (NK) cells.

  • Improves cardiovascular health; Due to the aforementioned ability to lower stress and regulate the nervous system, forest bathing significantly lowers blood pressure. In addition, forest bathing lowers pulse rate, increases the power of heart rate variability, and lowers inflammation and oxidative stress. One study found that in elderly patients with chronic heart failure, there was a steady decline in brain natriuretic peptide levels, a biomarker of heart failure.

Deep / Nasal Breathing

The etymology of the word “spirit” originates from the Latin word ‘spiritus’ meaning “breath”. Indeed, deep breathing is very much a spiritual practice and often induces a meditative state of mind.

  • Deep breathing invigorates our physiology by cleansing and oxygenating the blood and cells - in fact, the lungs are responsible for eliminating the majority of bodily toxins. Shallow breathing leads to an excessive accumulation of carbon dioxide in the blood, ultimately leading to acidosis which can cause cellular damage and organ damage. In fact, breathing is the primary biological means of alkalizing the body and regulates blood pH. Carbon dioxide, which is mildly acidic, is a waste product from metabolizing oxygen and nutrients, which all cells need, and therefore is constantly produced by cells. It then transfers from the cells into the blood where the blood carries carbon dioxide to the lungs, where it is exhaled. The accumulation of carbon dioxide in the blood leads to decreases in blood pH, and consequently increases in acidity. The benefits of enhanced oxygenation include: tissue regeneration, inactivating harmful organisms, increases in energy levels, improved endurance, pain relief, significant improvements in lung functioning,

  • Proper breathing is crucial for providing the oxygen required for the production of ATP (cellular energy)

  • Deep breathing changes our brain chemistry and encourages the growth of new neural connections; The process of deep breathing relaxes the mind, activates the parasympathetic nervous system, and stimulates the vagus nerve (roughly 75 percent of vagus nerve fibers are apart of the parasympathetic nervous system). When we’re in a parasympathetic state, we are in rest and repair mode. Other benefits of vagus nerve activation include: improved sleep, reduced anxiety, lowered heart rate and blood pressure, decreased stress and increased calm and relaxation. Nasal breathing filters air and results in the production of nitric oxide, which increases oxygen uptake significantly compared to mouth breathing by widening blood vessels and enhancing oxygen circulation. Nitric oxide is necessary to increase carbon dioxide (CO2) in the blood, which in turn is what releases oxygen.

  • Deep breathing improves digestion, reduces gastroesophageal reflux disease (GERD), and helps with abdominal pain. The process of deep breathing initiates peristalsis (muscular movements of the digestive tract), and the relaxing and stress-reducing effects improves digestion by reducing cortisol. High levels of cortisol causes blood to shift away from the digestive tract and increases intestinal inflammation.