Sunshine Can Improve Your Weight And 'Bring Down Your BMI Index', Research Says
Here's Why You Need Sunshine Between 8am And Noon
PA/The Huffington Post UK
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A warm ray of sunshine doesn't just instantly make your day and helps you get up easier - it can improve your weight, research suggests.
Scientists found that light exposure early in the day is linked to lower body mass index (BMI).
Previous research suggests that light may play a role in regulating metabolism, hunger, and the sensation of "feeling full" after eating.
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"The message is that you should get more bright light between 8am and noon," said US study author Professor Phyllis Zee, from Northwestern University.
As little as 20 to 30 minutes of morning light is thought to be enough to affect BMI, a measurement of weight related to height.
A BMI of more than 25 is said to classify a person as "overweight" while 30 and over is defined as "obese".
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Sleep & Weight
Eat A Variety Of Foods(01 of10)
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A study from the University of Pennsylvania Perelman School of Medicine found that those who consume a large variety of foods (an indicator of a healthy diet) are more likely to sleep a healthy seven to eight hours a night. It was also found that very short sleepers (less than five hours a night) drank less water. Short sleepers (five to six hours a night) ate the most calories. (credit:Flickr:jimlightfoot26)
Boost Protein And Whole Grains Throughout The Day(02 of10)
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This combination will prevent your blood sugar levels from spiking, avoiding an afternoon crash. Try oatmeal and berries for breakfast, a hefty salad filled with veggies, quinoa, and beans for lunch, and lean meat or fish with veggies for dinner. (credit:Flickr:Sight possible)
Have Your Evening Meal Several Hours Before Bedtime(03 of10)
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.Fill up on protein and B vitamins (think lean meat, dark leafy greens and whole grains), but leave time for digestion because going to bed on a full stomach will keep you awake, especially if you suffer from reflux or GERD. (credit:Shutterstock)
Choose Your Bedtime Snack Carefully(04 of10)
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Avoid simple carbs and sugars, which can rev you up, and fats, which are slow to digest, making it harder to fall asleep. Opt for complex carbs and grains that can stimulate the release of serotonin, a chemical in your brain that makes you feel relaxed. Try a small bedtime bowl of oatmeal -- it's rich in carbs as well as melatonin, a natural sleep enhancer. (credit:Shutterstock)
Find Slumber-Inducers In Your Kitchen(05 of10)
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Certain foods, like fish, yogurt and jasmine rice, can naturally help you count sheep. You might be surprised about other foods that can help sleep. (credit:Flickr:Jose C Silva)
Sip Soothing Tea(06 of10)
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Chamomile tea can calm you and peppermint tea may soothe an upset stomach. Sipping on a warm mug of comfort before bed can prevent overeating and unnecessary snacking while bringing its own natural benefits. (credit:Flickr:FromSandToGlass)
Nix Your Nightcap(07 of10)
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While alcohol may help you fall asleep quickly, it will lead to early rising or several wake-ups during the night. If your evening is filled with cheer, make sure it's several hours before you turn in. (credit:Shutterstock)
Unplug(08 of10)
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It may be best to turn off emails, Facebook posts and tweets an hour or two before you turn down. Screen time right before bed could hamper sleep time. (Plus, the longer you're awake, the more time you have to eat!) (credit:Shutterstock)
Ease Stress(09 of10)
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Before turning in, make a list of what you accomplished during the day and make note of what's on your to-do list for tomorrow. It may help to keep a pad and pen on your nightstand to help transfer your thoughts from your head to your paper. Knowing you've written it down will help you drift to sleep seamlessly. (credit:Flickr:mac.rj)
Exercise(10 of10)
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For some people, a good workout can help you rest peacefully at night -- but if you work out too close to bedtime, it can keep you tossing and turning. It's important to be aware of the routine that works for you and your body. (credit:Shutterstock)
Wrist monitors were used to test the light exposure of 26 male and 28 female study participants for a week in normal living conditions.
"The earlier this light exposure occurred during the day, the lower individuals' body mass index," said co-author Dr Kathryn Reid, from Northwestern's Feinberg School of Medicine.
"The later the hour of moderately bright light exposure, the higher a person's BMI."
The study found that a light level of 500 lux was the "magic number" for having a lower BMI.
Even on a cloudy day, outdoor light produces more than 1,000 lux of brightness. In contrast, indoor environments often have no more than 200 to 300 lux of light.
"Light is a modifiable factor with the potential to be used in weight management programmes," said Dr Reid. "Just like people are trying to get more sleep to help them lose weight, perhaps manipulating light is another way to lose weight."
Prof Zee said insufficient light at the right time of day may de-synchronise the body's internal clock.
This in turn could alter metabolism and lead to weight gain.