What if I told you that you could fix some of the biggest daily challenges you face in just ten minutes? That you would no longer be struggling to get out of bed in the morning, or to fall asleep at night? That you wouldn’t have to go out and buy another face cream or ‘miracle’ serum to fix those fine lines and dull skin? Or if I could tell that in those ten minutes- you could see serious improvements in your overall anxiety and stress?
You would probably think you had accidentally clicked on some ad for a snake oil supplement or another influencer trying to sell you on their latest (and monetized of course) ‘life changing’ product find. Well, this is not the case. There is no magic product, or lifestyle overhaul- just one little adjustment to the first ten minutes of your morning routine. In layman’s terms, that’s almost one. full listen of Don McLeans’s ‘American Pie’, that can change your entire life: Don’t touch that phone and go on a little walk, or even just sit outside, for ten minutes of sun exposure.
Here Comes the Sun
You may be wondering: how can being outside for ten minutes make any real meaningful impact? Is this a ploy where its revealed to be the first ten minutes of some exhausting exercise? Nope. It is all about sunlight. Studies show that getting just 10 minutes of sunshine can effect your overall well-being.
The Sunny Science
With more than 90% of our Vitamin D coming from sunlight, sun exposure is the primary way our body gets Vitamin D! Vitamin D is an inflammatory nutrient that can decrease risk of diabetes, cardiovascular diseases, osteoporosis. Sunlight is also helps increase serotonin (the feel good hormone) levels and sun exposure is responsible for maintaining and regulating your circadian rhythm (our sleep cycle).
The Benefits
Studies show that in addition to getting our Vitamin D intake, getting 10 minutes of sunlight first thing in the morning can also:
. Produce Serotonin
. Help you get better sleep (getting sun exposure in the morning helps signal your body to produce melatonin later)
. Regulates your circadian rhythm (makes it easier to wake up with earlier cortisol release)
. Improve muscle function and energy levels
. Improve Cognitive Functions (Heightened focus)
. Help reduce symptoms of anxiety, stress, and SAD (seasonal affective disorder)
Know Your Surroundings
One very important sticky note in this is to be aware of your surroundings- meaning ten minutes of sunshine for us Seattleites can be a little different (and more difficult to come by) then someone in Arizona. You also have to be aware of the how differences in skin pigmentation can effect how much sunlight your body should be getting to get the best results. While ten minutes is a great start overall, some people may require more, or less depending on their environment.
If you live somewhere with limited exposure (hey there Seattle!) make sure to eat enough vitamin D rich foods on off seasons and invest in a sun lamp. 30 minutes in front of a sun lamp (NOT your phone screen) can provide similar improvements to your sleep cycle/circadian rhythm.
Some helpful tips to remember are: try to avoid the mid-day sun, don’t get too much sun exposure and don’t forget wherever you are, or whatever season it is, PUT ON SUNSCREEN. Temperature does not affect the negative effects of too much direct UV rays on the skin.
How NUCCA Helps
It can be difficult to feel motivated to get up and go out first thing in the morning, especially when your body is not feeling its best. But when you’re body is properly aligned, your nervous system begins to heal and function how it is meant to.
Care using the NUCCA approach focuses on gently restoring proper alignment to the upper cervical spine. At Discover Health Chiropractic, Dr. Reanna Plancich works with patients to support better spinal alignment and nervous system balance through precise upper cervical care. When Seattleites combine NUCCA with good ergonomic habits, regular movement, and postural awareness, it can help reduce tension so you an go out and get those essential 10 minutes of sunshine. ☀️