There are many benefits associated with sun exposure. Therefore, experts indicate that people sunbathe for at least 20 minutes every day.

So, the indication is that this sun exposure happens without filters, in the early morning and also in the late afternoon. This in itself will bring a number of advantages.

So, to make it clearer how important this exposure to the sun is for health, we have separated 9 benefits here. Follow right now!

1 – Helps in the production of vitamin D

We are aware that exposure to the sun aids in the production of vitamin D, but why is it so crucial to our health? First of all, because it helps to enhance the amount of calcium in the body, this mineral is crucial for the health of bones and joints.

Vitamin D production is one of the main advantages of sun exposure. This vitamin plays an important role in bone health, as it is responsible for helping with the absorption of calcium and phosphorus.

For this reason, low levels of vitamin D are linked to rickets in children and a number of diseases that affect the bones.

2 – Relieves depression

According to the scientific website of Medicina Healthline, sun exposure is still responsible for increasing serotonin levels, a hormone that is related to mood improvement.

Thus, exposing yourself to the sun properly is essential to combat and alleviate the symptoms of depression. Therefore, many psychologists and psychiatrists indicate this practice for patients.

3 – Balances blood pressure

A study carried out in England also showed that one of the benefits associated with sun exposure is blood pressure balance.

Additionally, the body has to work harder to maintain the same temperature after being exposed to the sun, which alters the metabolism and heart rate. Even if the person has not exerted any effort while on the beach, this hidden labor of the organs ultimately results in fatigue and sleep.

According to research, the simple act of taking a little sun daily is able to promote the dilation of blood vessels. Therefore, this is the effect that lowers blood pressure and significantly reduces the risk of cardiovascular disease.

4 – Longevity

The benefits don’t end there, sunbathing is also related to longevity. That’s what a survey done by the Journal of Internal Medicine says.

The study followed 30,000 people for 20 years and came to the conclusion that those who spent more time in the sun lived from 6 months to 2 years longer than other people who had less sun exposure.

5 – Reduces cancer

By increasing vitamin D in the body, sun exposure also reduces cancer. So says the Division of Health and Medicine of the National Academies of Sciences, Engineering and Medicine.

While strong activity in this pathway results in anticancer effects, low vitamin D activity is linked to an increased risk of cancer and more rapid tumor development.

In addition, exposing yourself to the sun properly reduces the risk of mortality associated with a number of diseases, such as type 2 diabetes, for example.

Therefore, including sunbathing in your routine is important and ensures more quality of life.

6 – Strengthens the immune system

So, again because it is a source of vitamin D, one of the advantages of sun exposure is strengthening the immune system.

In addition, the sun still stimulates the production of hydrogen peroxide (H2O2), responsible for increasing white blood cells that are responsible for strengthening immunity and fighting infections.

7 – Increases eye health

Continuing with the benefits associated with sun exposure, we can also mention increased eye health. That’s because, the sun helps to improve vision and prevents a number of diseases, such as macular degeneration, for example.

A macro photography of a beautiful blue-green eye of a woman with wing eyeliner

However, to enjoy this advantage it is important to avoid looking directly at the sun, as this practice puts your health at risk.

8 – Helps with weight control

In addition to everything you’ve seen here, some studies have even shown that sun exposure is able to help with weight control. That’s because vitamin D is related to serotonin production.

Serotonin, a neurotransmitter and one of the primary hormones of pleasure, functions primarily in the central nervous system (CNS), facilitating contact between nerve cells. It is also present in the gastrointestinal tract and blood platelets.

So, this hormone, in turn, is a hormone responsible for performing a series of functions, including combating disorders related to appetite and satiety.

9 – Reduces the risk of premature menopause

Finally, one of the benefits associated with sun exposure is the reduction of early menopause, according to a study conducted by the American Journal of Clinical Nutrition.

Therefore, it is worth mentioning that early menopause occurs before the age of 45 and it brings a series of risks, such as the development of infertility and heart problems.

Conclusion

There are many benefits associated with sun exposure. Therefore, it is very important that you include the habit of sunbathing in your routine, even for 15 minutes.

Our mood is closely correlated with sun exposure, which also supports mental wellness. The creation of serotonin, a hormone known to elevate mood and support attention, among many other advantages, is increased throughout the day by sunshine.

As previously mentioned, the best time is in the morning, early in the morning, and in the late afternoon.

How to lose weight healthily in 2023? It’s important that you change a series of habits, especially with regard to the way you eat.

This doesn’t mean giving up eating foods you like, but if you seek moderation weight loss happens in a healthy way.

After all, balance is important in the weight loss process, so no need to follow restrictive diets or “miraculous” medicines.

So to help, we’ve separated some weight loss tips that really work. See below!

Practice physical activities

To begin with, the first tip to follow for healthy weight loss in 2023 is to practice physical activity.
Exercise helps burn fat, accelerating metabolism and bringing a number of other advantages, such as strengthening bones and reducing stress.

If you are a sedentary person, the tip is to start with little: a physical activity of 30 minutes to 1 hour, 3 or 4 times a week, for example.

That’s because, you have to wait for the body to get used to it and that only happens when practice becomes part of your routine. So, it’s no use starting with all the gas and then giving up. In addition, you can make some changes to your routine to exercise your body more, such as:

• Stop using the elevator and use the stairs instead;
• Take your dog for a walk;
• Get off two stops before work and complete the route on foot.

Reduce the consumption of refined carbohydrates

Normally, when talking about a weight loss diet, it is normal for people to be concerned only with counting calories, but this is not the only point to be aware of. So, more than just ingesting the proper amount of calories, you also need to maintain the indicated intake of other nutrients.

Therefore, within this scenario, the most difficult thing tends to be reducing refined carbohydrates, which are found in most foods, but which lack important vitamins and minerals. They are easily absorbed by the body, which makes you feel hungry shortly after consumption, thus leading to eating more and more carbohydrates.

Therefore, the recommendation is to reduce their intake, such as bread, cookies, soft drinks and other foods rich in simple carbohydrates.

On the other hand, the consumption of complex carbohydrates, such as sweet potatoes, lentils and others, should be increased.

Split the meals

Another important tip for healthy weight loss in 2023 is to split your meals, that is, eat less and more often during the day.

According to experts, the ideal is to have seven meals a day:

• Breakfast;
• Morning snack;
• Lunch;
• Afternoon snack;
• Dinner;
• Supper.

In this way, you can reduce hunger, which refers to the amount of sugar that reaches the blood. However, the idea of ​​splitting meals is to eat in smaller quantities, in addition to carefully selecting what will be consumed.

Consume more fiber

One of the reasons that leads to obesity is exactly the lack of fiber in the diet of most people. Including, people have ingested less than is recommended.

Therefore, it is natural that a gain in people increased in the recent years, which is worrying when talking about a healthy society. So, the advice is to consume about 30 grams of fiber per day, according to the American Heart Association.

That way, you can reduce hunger, as fibers are responsible for keeping satiety longer, avoiding to consume empty calories.

Sleep well

Changing bedtime habits also make a difference to losing weight. The indication by scientists is that the night’s sleep has 7 to 8 hours so that you can be healthy.

Otherwise, you are likely to suffer from a range of problems, from depression, anxiety to weight gain.

This is because sleep regulates a number of hormones, including cortisol, the stress hormone, which considerably increases appetite.

It’s very likely when you don’t get enough sleep you tend to feel more hungry, haven’t you? Yeah, it’s cortisol acting!

Therefore, start sleeping early and regulate your 8 hours of sleep to lose weight in a healthy way in 2023.

Conclusion

These are the main guidelines to follow to lose weight in 2022. So, it’s up to you now to follow each one of them to lose weight.

Also, if necessary, don’t forget to consult a nutritionist so that fat burning happens more satisfactorily. So a well-planned program and menu should be set up:

• Set your dietary limits and make a note of them;
• Determine how much time you have to prepare meals;
• Select meals for every day;
• Prepare the weekly menu;
• Buy something;
• Create a routine;
• To make the procedure simpler, give it a day;
• Be sure to tidy your pantry.

Tell us about your experiences in the comments.

There are ten negative impacts of alcohol on health that you need to know today, as the consumption of drinks with a high alcohol content generates a series of diseases that affect your quality of life. In fact, the effects are different for each individual, even if consumption is in equal amounts.

According to the World Health Organization (WHO), there is no safe and risk-free amount of alcohol. However, some health institutions advise that consumption be 3 doses a day at most, not being recommended to exceed 7 doses per week.

In any case, it is worth paying attention to the negative impacts of alcohol on health and below we list 10 of them. Check out!

1 – Interferes with blood sugar levels

The pancreas is the organ responsible for regulating insulin and glucose in the body. When it and the liver don’t work as expected, a drop in sugar levels occurs, called hypoglycemia.

The body’s metabolic responses during a hypoglycemia crisis provide symptoms to alert the person to the issue. “Common symptoms” include trembling, dizziness, sweating, feeling nauseous and hungry, being moody or irritable, anxiety, and headaches.

As a result, the person who consumed alcohol may experience symptoms related to diabetes. For this reason, those suffering from diabetes and hypoglycemia should avoid drinking too much alcohol.

2 – Problems in the circulatory system

One of the negative impacts of alcohol on health is that it can cause problems in the circulatory system, affecting the heart and blood vessels.

red blood cells in an artery, flow inside body, medical human health-care 

Just to give you an idea, alcoholics tend to have a much higher risk of suffering from heart disease than people who do not consume alcohol.

So, when talking about respiratory problems, several diseases arise, such as:

• Hypertension;
• Stroke;
• Heart disease and more.

3 – Loss of muscle and gain of fat

Alcohol is high in sugar and has so-called empty calories. This causes it to inhibit fat burning by more than 70%. Not to mention that it compromises muscle gain, decreasing the hormone responsible for muscle mass gain by more than 30%.

As if all these negative effects weren’t enough, alcohol also uses up the body’s calcium and decreases protein synthesis.

Therefore, everything culminates in fat gain, inefficient performance in training, loss of muscle mass and inadequate recovery after physical activity.

4 – Reduces testosterone

One of the negative health impacts of alcohol is that it lowers testosterone, and both men and women need this hormone for motivation and sexual desire.

So, in women, for example, low testosterone leads to fat gain and depression. Already in men, the low of this hormone led to reduced libido and erectile dysfunction.

One study measured testosterone levels before and after drinking alcohol. The discovery was that there was a drop of more than 24% of testosterone in the fall of the hormone in that alcoholic.

So when blood alcohol levels are too high, testosterone naturally goes down.

5 – Damage to the brain

Alcohol is a central nervous system depressant, which directly interferes with brain mechanisms.

Connections between the areas controlling movement and vision can be broken by alcohol.

According to research, drinking alcohol impairs the connections between the part of the brain responsible for movement planning and the part of the brain that controls vision, making it challenging to synchronize the eyes and hands.

Therefore, its excessive consumption causes difficulty in reasoning, in addition to promoting changes in sleep and causing the feeling of “fragmented”.

Thus, if the use is made chronically, for example, it can cause various damages, such as difficulty in balancing, problems with dementia, serious and irreversible condition, and many other health damages.

6 – Anemia

One of the negative impacts of alcohol on health is anemia. This is because it is very common malnutrition that is directly related to alcohol consumption for a long time.

After all, its intake makes it difficult to absorb nutrients, causing vitamin B12 deficiency. So, the picture can become macrocytic anemia, where the formation of red blood cells is altered, compromising the oxygen to reach the cells.

7 – Premature aging

In addition to everything you’ve already seen here, alcohol also destroys collagen fibers in the skin, causing joint problems and decreasing skin fat.

Therefore, these inflammatory processes end up causing you to suffer from premature aging. In fact, aging that happens from the inside out.

8 – Higher chances of developing cancer

Exaggerated intake of alcohol is related to a number of cancers, among them we can mention mouth, esophagus, colon, rectum and much more.

The causes are not yet known, but scholars point out that acetaldehyde, produced by alcohol, may have carcinogenic effects.

9 – Potentiates osteoporosis

Lifelong alcohol consumption disrupts bone health, especially the process related to bone mineralization, thus increasing the chances of you developing osteoporosis.

After all, alcohol interferes with metabolism, compromising the production of vitamin D, which generates the most diverse bone complications.

10 – Diseases of the liver

Finally, one of the negative impacts of alcohol l in health is that it can cause liver disease.

According to some surveys, about 90% of people who continuously drink alcohol tend to suffer from fat accumulation in the liver.

If alcohol continues to be ingested chronically, it can still cause the so-called alcoholic hepatitis.

Conclusion

There are many negative impacts of alcohol on health. Therefore, it is important consuming alcoholic beverages in a moderate way, avoiding it’s intake whenever possible.

Did you know that there are serious sugar impacts on human brain when you consume it in excess? Despite bringing the feeling of pleasure and energy, it is important to be careful with exaggeration.

According to information from the World Health Organization (WHO), the daily consumption of sugar should not exceed 5% of the energy value. This means that the maximum recommended intake is 25 grams.

However, in a single can of soda, for example, there are more than 40 grams of sugar. An amount well above what is advised by the WHO.

But after all, what are these damages that sugar brings when consumed in excess? Below we have listed some of the impacts of sugar on your brain. Follow right now!

Processed sugar and “good” sugar

It is likely that you took various types of sugar and they all turn into glucose. Natural sugar, for example, is commonly found in fruits, beans, and whole grains.

However, although there is sugar in these foods, they are still nutritious, full of vitamins, minerals, fiber and proteins, substances that are essential for the proper functioning of the body. Therefore, it is the “good” sugar.

In turn, processed sugar, extracted from sugarcane, is found in the form of sucrose, a mixture of fructose and glucose. Thus, it is present in cereals, cookies, soft drinks and other foods.

In addition, this processed sugar is found in some foods that are not even considered sweet, such as sauces, microwave meals, and others.

Despite turning into glucose and being a source of energy for the body, processed sugar has no nutrients, in addition to being responsible for raising blood sugar levels.

For this reason, to consume too much sugar can generate a number of problems, such as diabetes, weight gain and premature aging.

Sugar impacts your brain

Now that you understand the difference between processed sugar and “good” sugar, it’s time to check out the impacts of sugar on your brain. Follow below!

depression and anxiety

When consumed, sugar alters dopamine, the neurotransmitter responsible for the sensation of pleasure, which makes your body associate that consumption with something pleasurable and pleasant.

However, soon after, there is a drastic drop in sugar in the body, as its action is very fast, thus generating symptoms such as:

• Mood swings;
• Mental confusion;
• Tiredness;
• Irritation.

Then, the problem is so serious that you start to feel depressed and anxious because of the excessive consumption of sugar.

Impairs memory

In addition to causing anxiety and depression, sugar impairs memory and compromises learning.
A study done at UCLA found that mice that ingested more sugar within a certain period had brain damage. The research proved that the sugar exaggeration harmed the cells.

The reason for this is that the mice developed “insulin resistance”, a pathology that promotes uncontrolled blood sugar levels, which impact the brain.

Therefore, one of the impacts of sugar on your brain generates memory damage and significantly compromises the learning process.

Mood swings

In addition to everything you’ve seen here, several studies show that foods that have a lot of sugar and carbohydrates negatively influence the neurotransmitters responsible for maintaining balanced mood.

The serotonin, which controls mood, moderate sugar intake. However, excessive consumption depletes neurotransmitters.

It’s addicting

Some studies also show that sugar is as addictive as the worse drugs. Therefore, its consumption can often be similar to a drug addiction.

As we mentioned earlier, sugar brings the sensation of pleasure, affecting an area of ​​the brain called the ucleus accumbens.

In a 2013 study, scientists even found that mice reacted to the Oreo cookie the same way they reacted to cocaine.

Also, curiously enough, the mice consumed the cream from the cookie first, just as some humans do too.

Is sugar really bad?

As the brain uses glucose to provide energy for the body, it is essential that it is properly nourished. So, not all sugar is bad.

However, processed sugar does not have good nutritional value or benefits for the body.

This doesn’t mean that you have to cut sweet foods of your daily menu, the ideal is adequate the amount of sugar to a balanced diet.

Conclusion

There are many impacts of sugar on your brain, but the solution is not always to give up this substance. However, it is It is possible to reduce consumption to reduce the chances of problems.