We all know that, the sun’s warm rays enhances our general feeling of well-being and stimulate blood circulation. Too much exposure to the sun’s warm rays can also be harmful to our skin. But how much sun light do we actually need or when is the right time to get the sun or what is the right balance?

Vitamin D Production

When sun light hits the skin, there’s certain chemical reactions happen that generate vitamin D (also known as “the sunshine vitamin”) from cholesterol in your skin. Sun’s Ultraviolet B (UVB) rays hit cholesterol in the skin cells, generating the energy for vitamin D synthesis to occur.

The efficiency of vitamin D production depends on the number of UVB photons that penetrate the skin, a process that can be curtailed by clothing, excess body fat, sunscreen, and the skin pigment melanin. A 2008 study finds that, exposing to the sun wearing a swimsuit for a 30-minute period, people will make the following amount of vitamin D in their body:

• 50,000 International Units (IUs) in most Caucasian people
• 20,000 to 30,000 IUs in tanned people
• 8,000 to 10,000 IUs in dark skinned people

The active form of the vitamin D involved in calcium metabolism and neuromuscular and immune system functioning.Vitamin D enhances calcium and phosphorus absorption, controlling the flow of calcium into and out of bones to regulate bone-calcium metabolism. According to Michael Holick, a medical professor and director of the Bone Health Care Clinic at Boston University Medical Center, the primary physiologic function of vitamin D is to maintain serum calcium and phosphorous levels within the normal physiologic range to support most metabolic functions, neuromuscular transmission, and bone mineralization.

Without sufficient vitamin D, bones will not form properly. In children, this causes rickets, a disease characterized by growth retardation and various skeletal deformities, including the hallmark bowed legs. More recently, there has been a growing appreciation for vitamin D’s impact on bone health in adults. Low vitamin D levels will precipitate and exacerbate osteoporosis in both men and women and cause the painful bone disease osteomalacia.

There is substantial (not definitive) evidence that suggests high levels of vitamin D either from diet or from UVR exposure may decrease the risk of developing multiple sclerosis (MS). Populations at higher latitudes have a higher incidence and prevalence of MS.

Affects Hormone Production 

From the sun’s rays and through the retina of your eye creates a chemical conversion into increasing amount of serotonin hormone production that substantially uplift your mood, feel calm and focused. There’s a reason why you feel much better when you are out in the sun. Away from the sun for a long time really can make you feel depressed. Sun also affects the production of the hormone melatonin. Sun light reduces melatonin and wakes you up. Darkness stimulates melatonin and helps you sleep.

Treats Major Depressions and Mental Disorders

The right exposure to the sun is used as a light therapy to help people with major depression related to changing seasonal pattern (also known as seasonal affective disorder or SAD), premenstrual dysphoric disorder (PMDD), pregnant people with depression, anxiety-related disorders, panic attacks and other major depressions and mental disorders.

Prevents the growth of some deadly bacteria, viruses and microbes

The heat and the humidity generates from the sun reduces the production of many harmful viruses (such as Influenza and Covid19) that affects our well being. That’s another reason you are more healthy during the summer. The UV (Ultra Violet) rays also has antibacterial effects and prevents the growth of some deadly bacteria (such as tetanus, Typhoid, TB, Staph, Strep) and microbes. The Infra red wave length of the sun boost your immune system thus helps heal wound, decrease pain and increases the resistance to infection.

Cancer and UV Lights

Although excessive exposure to the sun’s UV ray is an established risk factor for the three main forms of skin cancer— malignant melanoma, basal cell carcinoma, and squamous cell carcinoma. Continued high sun exposure was linked with increased survival rates in patients with early-stage melanoma. It was evident that most melanomas occur on the least sun-exposed areas of the body, and occupational exposure to sunlight reduced melanoma risk. (1)

Moderate amount of sunlight actually has preventive benefits when it comes to cancer. People who live in areas with fewer daylight hours are more likely to have some specific cancers than those who live where there’s more sun during the day. These cancers includes colon cancer, Hodgkin’s lymphoma, ovarian cancer, pancreatic cancer and prostate cancer. (2)

Sun Radiations and Healing Skin Conditions

The World Health Organization (WHO), recommended sun’s UV radiation exposure to treat skin conditions such as psoriasis, eczema, jaundice and acne. A dermatologist can advice whether sun light treatments will suit your particular skin condition.

Compared to fair-skinned people, dark-skinned people have a much lower risk of developing melanoma or non-melanoma skin cancers. They do not normally have to apply sunscreens and can safely tolerate relatively high levels of UV radiation without getting burnt. But – regardless of skin colour – the risk of eye damage and of harmful effects on the immune system remains.

How much is the excessive exposure of Ultra Violet Radiation?

To avoid sun burn choose a sunscreen that protects against both UVA and UVB rays with an SPF of 15 or higher. Apply about 15 to 30 minutes before going outside, then reapply every two hours. /Head cover/ Polaroid sunglasses / Sunscreen and skin cancer risk / Sunscreen and vit d production on skin / But if you’re going to be outside for more than 15 minutes, it’s a good idea to protect your skin. You can do that by applying sunscreen with a sun protection factor (SPF) of at least 15. Wearing a protective hat and shirt can also help.

Lets know the basics of rice to decide which one is healthier brown rice or refined white rice. Brown rice is a whole grain, which contains three parts of the grain kernel 1. the outer fiber-filled layer called the bran, 2. the nutrient-rich core called the germ and 3. the starchy middle layer called the endosperm, according to the HSPH. The outer, inedible hull is removed leaving the nutrient-packed bran and germ which retains the vitamins, minerals, and antioxidants.

In contrast, white rice is refined grain, meaning that the bran and the germ have been removed, leaving just the endospore (The outer hull is also removed). This process strips away much of the fiber and nutrients. Some of these nutrients —including B vitamins and iron — are added back to “enriched” white rice, but fiber might not be added back, according to the American Heart Association (AHA).

To make a healthy decision about which rice to buy and which one’s to avoid it’s important to get into the habit of reading nutrition labels. For whole grain products you’ll see the words “whole” or “whole grain” first on the ingredient list. Some examples of whole grain products are brown rice (dheki chata chal),whole wheat. graham flour, oatmeal, whole oats,  wild rice, whole grain corn, popcorn and whole grain barley.

As a part of a general healthy diet brown rice contains some very impressive nutrition profile and benefits:

Low glycemic index (GI)

Brown rice is considered a low “glycemic index” food. The glycemic index (GI) refers to how quickly and how much a food raises a person’s blood sugar after eating, according to HSPH. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.

Exceptionally high in manganese

Manganese for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation. (1) Deficiency in manganese has been linked to a higher risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility (2), (3).

Powerful plant compounds

Brown rice barn contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress (4). Oxidative stress is associated with a number of health conditions, including heart disease, certain types of cancer and premature ageing (5). The antioxidants found in brown rice help prevent cell injury caused by unstable molecules called free radicals and reduce inflammation in the body (6).

Studies suggest that the antioxidants found in rice may be the reason for the low prevalence of certain chronic diseases in areas of the world where rice is a staple food.

Helps you lose weight

To achieve your weight management goal brown rice can be the best replacement for refined white rice lacks the fiber and nutrients brown rice contain. Fruits, vegetables, legumes, beans and peas can all be good sources of dietary fiber too. Dietary fiber can help you moves waste through the digestive tract, may help prevent the formation of blood clots, improve blood cholesterol levels and lower your risk of heart disease, stroke, obesity and even type 2 diabetes.

Studies show that people who eat more whole grains like brown rice weigh less than those who consume fewer whole grains. Fiber helps keep you fuller over a longer period of time, so you will feel satisfied consuming fewer calories overall. (7)

Studies also suggests, replacing white rice with brown rice may help reduce belly fat and a significant decrease in blood pressure and CRP a marker of inflammation in the body. Brown rice can be a better alternative for those with diabetes. It’s higher amounts of magnesium helps blood sugar and insulin metabolism. (8)

In addition to fiber, grains provide nutrients like thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), iron, magnesium, potassium, calcium and selenium. These are all important for a variety of body functions like forming new cells, carrying oxygen in the blood, regulating the thyroid, and maintaining a healthy immune system.

Brown rice is a highly nutritious food, low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes. The USA Rice Federation notes that brown rice contains no trans-fat or cholesterol. It has only trace amounts of fat and sodium.

When it comes to losing weight which one is the most effective way,  exercise or diet? Numerous medical studies and scientific research suggests that, exercise counts to only 20%, right diet and simple life style changes turns out to be 80% effective.

Here are the seven simple lifestyle changes that you can make for your weight loss goal and lead a healthy life:

1. Chew thoroughly and eat slowly: A recent study suggest that people who eat faster tends to gain more weight than slow eaters.When you chew your food thoroughly makes you eat less. Your brain gets the signal that you have eaten enough, increases the feeling of fullness with fewer calories and your portion size reduces. Another study reports improving chewing activity could become a useful tool for combating obesity. Some preliminary research also found that chewing each mouthful thoroughly and prolonging meal duration reduced food intake.

2. Ditch sugary drinks: Numerous research concluded that sugary beverages like soda, sports drinks and energy drinks should be avoided. Soda have been associated with an increased risk of many diseases (1, 2,). Eating sugar and weight loss are intensely related. You cannot lose weight while on a sugary diet. There are sufficient scientific evidence to suggest that decreasing sugar consumption will reduce obesity and obesity-related diseases. When you consume calories from sugar, access calories becomes fat in your body. Even if you exercise regularly while on a sugary diet, you would not be able to lose weight.

3. Intermittent fasting: The American Heart Association (AHA) states that intermittent fasting may produce weight loss, reduce insulin resistance, and lower the risk of cardio-metabolic disease. The AHA recommends intermittent fasting as an option for weight loss and calorie control as part of a intentional approach to eating that focuses on the timing and frequency of meals and snacks as the basis of a healthier lifestyle and improved risk factor management. Although intermittent fasting showed weight loss success in several studies on obese or overweight individuals, the  National Institution on Aging (NIA) does not recommend intermittent fasting for non-overweight individuals because of uncertainties about its effectiveness and safety, especially for older adults.

The term Organic refers to the method in which crops are grown in the soil where there are no prohibited toxic synthetic substance and produced without the use of chemical fertilizers, insecticides, pesticides, herbicides, preservatives, synthetic food additives and genetically modified organisms (GMOs). Livestock that are raised for meat, eggs and dairy products can be termed as organic if antibiotic, growth hormone, animal by product, non organic and GMO feed haven’t been added into their feed and medication.

Lets have a look at the scientific and medical research, reviews and studies to support claims that organic food is safer, healthier and more nutritious:

1. One recent review published in the British Journal of Nutrition have concluded that, there are significant differences in the composition between organic and nonorganic crop based foods. Concentrations of antioxidants content such as polyphenolics are substantially higher. Compounds such as phenolic acids 19%, flavanones 69%, stilbenes 28%, flavones 26%, flavonols 50% and anthocyanins 51% higher in organic crop-based foods. Most of these compounds have been linked to a reduced risk of chronic diseases, cardio vascular disease (CVD), neurodegenerative diseases and certain cancers. Significant differences in vitamins and minerals compounds also had been found.

   Pesticides residues are found to be four times lower and the concentrations of the toxic metal cadmium (Cd) which is linked to adverse effects on hearth including certain cancer  also been detected lower in organic foods.

2. A systematic review and meta-analysis published in the British Journal of Nutrition have concluded that organic meat is a superior source for Omega 3 fatty acid.

   A Washington State University study detected that organic whole milk has on average 62 percent more omega-3 fatty acids and 25 percent lower omega-6 fatty acids compare to non organic conventional milk.

   Similar study have found that, Conjugated Linoleic Acid (CLA) may have disease fighting abilities was also 18 percent higher in the organic milk. Pasture-based diets that are a requirement of organic livestock farms considered the main reason for the better Essential Fatty Acid (EFA) profile in meat and dairy.

3. A recent French study has found evidence to strongly suggest that organic food and products contribute to reducing cancer risk. People who ate more organic dairy, meat and crops based foods have 25 percent lower cancer diagnoses particularly lymphoma and postmenopausal breast cancer.

4. A report published in The Journal Of Nutrition have concluded that, organic fruits, vegetable and salad consumption is positively related to higher sperm count, better semen quality and higher fertility status in young man.

5. Another report published in the journal Environmental Research found reductions in urinary excretion of several pesticide metabolites and parent compounds after switching to an organic food based diet after only a week for both adults and children. This research suggests that, organic food based diet can eliminate toxic waste that have accumulated in the body from unhealthy conventional diets.

6. French Agency for Food Safety (AFSSA) performed a critical evaluation of the nutritional and sanitary quality of organic food. Major findings of this study are 1) Organic plant products contain more dry matter and minerals (E.g., Mg); and contain more anti-oxidant micronutrients such as phenols and salicylic acid. 2) Organic animal products contain more polyunsaturated fatty acids. 3) 94–100% of organic food does not contain any pesticide residues. 4) Organic vegetables contain far less nitrates, about 50% less. Thus, organic agricultural systems have the ability to produce food with high quality standards.

7. This review summarizes existing evidence on the impact of organic food on human health.Epidemiological studies have reported adverse effects of certain pesticides on children’s cognitive development at current levels of exposure.

   Studies showed that lower levels of nitrates present in organically produced food. Nitrates have been associated with gastrointestinal cancer and methemoglobinemia in children.

8. The KOALA Birth Cohort Study in Netherlands have included 2700 newborn children and found links between the consumption of organic dairy products and lower eczema rates in children at 2 years of age.

9. In a report by The Endocrine Society researchers found that pesticides exposure is connected with an increased risk of diabetes and obesity. It is also evident that common pesticides have endocrine-disrupting chemicals (EDCs) which contribute to health problems by mimicking, blocking or interfering with the body’s natural hormones. By hijacking the body’s chemical messengers, EDCs can alter the way cells develop and grow. EDC exposure is connected to infertility, hormone-related cancers, neurological issues and other disorders.

In addition, Higher levels of Phenolic compounds which have antioxidant, antimutagenic, anti-inflammatory and anticarcinogenic properties been found in organic food. Some of the polyphenols can create protective effect on stomach cancer, colon cancer, lever cancer, lung cancer, mouth cancer, duodenum cancer, cancer of the mammary glands and skin cancer. A number of the polyphenols which have been found in organic fruits and vegetables has also been linked to a decrease in coronary heart disease incidents and reducing oxidative stress.

Vitamin C is known as the security guard of our body for protecting our cells and also responsible for maintaining healthy hair, skin, bones, joints and blood vessels. Higher levels of Vitamin C have been found in organically grown fruits and vegetables.

Going organic for nutrition and health benefits is truly worth it since it’s evident that, pesticides residue and other toxic synthetic substances are lower in organically grown food and products. As the demand for organic food is on the rise, the production will be needed improvements to achieve sustainable production for humans in the near future.

Walking barefoot on the grass called “grounding” which is also known as “earthing” has some amazing health benefits proven by recent research. Researchers suggested that people who live near green spaces have a better mental and physical health then people who don’t.

The idea behind earthing or grounding is, earth is full of electrical energy and we humans also evolved with this electric charge. When we walk barefoot free electrons from earth’s surface absorbed by our body and nourishes us.

Let’s have a look at the miraculous health benefits of walking barefoot on the grass:

1. Increases the feel good hormone Endorphin and helps reduce depression and anxiety.

2. Can improve circadian rhythm synchronized with the day-night cycle that leads to have a deeper sleep and may treat conditions such as insomnia.

3. Antioxidants enter into our body. Negative charge (here, negative is good!!!) of earth’s surface generating electrons continually that could offset free radicals which are responsible for growing cancerous cells, chronic inflammation and other diseases.

4. Help regulate our autonomic nervous system which is responsible for digestion, blood pressure, hormone secretion and maintaining optimum body temperature among other functions.

5. Improves posture and balance that can lead to a stronger leg, core muscle and lower back.

6. Reduces stress by reducing stress causing hormone cortisol.

7. Helps reduce pain from injuries, reduce swelling and heal faster.

Many mainstream health care practitioners are suggesting their patients to use grounding as a treatment tool. Researchers have found that, walking barefoot on the grass minimum of 30 minutes a day can nourish our body, mind and soul.