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This video is about Top 7 Best Doctors In The World
01. Sunshine
plan to get in both some morning and midday sun as little as 3-15 minutes of sunshine per day has been shown to have benefits for certain populations. Research has shown sunshine has a positive effect on mood and sleep and is critical for producing vitamin D in our bodies. The primary way to get vitamin D is by exposing your bare skin to sunlight; the secondary method is to take vitamin D supplements. You can’t get the right amount of vitamin D your body needs from food alone. Studies have also found that when people are exposed to sunlight (or very bright artificial light) in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night. Healthy serotonin levels result in a more positive mood and a calm yet focused mental outlook. Beyond the obvious improvements in well-being with improved mood and sleep, optimal vitamin D levels have been found to be of clinical benefit against cancer, cardiovascular disease, high blood pressure, obesity, type 2 diabetes, cognitive impairment, Parkinson’s disease, fractures, and falls, autoimmune disease, influenza, and more.
02. Water
drink at least 2 Liter day or take your body weight divide it in ½, and drink that many ounces each day. Everyone has heard by now that 70% of our body is made up of water. Your body truly needs water to function properly. It is one of the simplest health habits you can follow to improve energy, flush out toxins, improve skin, aid digestion, promote weight loss, prevent headaches, and more. Once you are thirsty, you are already dehydrated. Many mistake this for hunger as well. They recommend to patients that they drink 250-500mL of warm or room temp water upon first rising to help kick start the healthy habit all day.
03. Rest
make sleep a priority, not a luxury; get a minimum 7-8.5 hours of sleep per night.
short-term restriction of sleep results in a variety of adverse physiologic effects, including activation of the sympathetic nervous system, high blood pressure, impairment of blood sugar control, increased inflammation, depressed immunity, and poor cognitive performance. Imagine what it can do over a lifetime. Just one night of poor sleep has been shown to have a significant impact on affect/mood, anxiety levels, and emotional reactivity.
04. Air
practice deep breathing each day or for at least 90 minutes each week.
Deep breathing has now been confirmed to improve mood and reduce stress. It actually reduces objective measures of stress such as elevated heart rate and cortisol levels in the body. We often suggest patients incorporate yoga or Pilates into their weekly routine alongside daily deep breathing exercises.
05. Exercise
plan at least 150 minutes of moderate-paced exercise each week; that means breaking a sweat and getting your heart rate up.
stress relief, improved mood, it is protection against depression, stronger muscles and bones, a more robust immune system, healthier weight, higher metabolism, keeping blood sugars in check and insulin working well, lowers blood pressure and cholesterol, helps the body detox, and so on.
06. Diet
eat whole foods wherever possible.
This looks like eating more veggies, fruits, lean protein, and healthy fats like fish, avocado, nuts and seeds, and coconut. Limit white or refined foods like white potatoes, bread, and pasta. A good way to think about it is adding healthier options, rather than “taking away” less healthy options. For example, incorporating more sweet potato or yam in place of white potato or choosing brown rice over white rice. With a whole foods diet, not only are you maximizing micronutrient intake, you are reducing inflammation in the body, which contributes to many chronic diseases.
07. Love
Love is an intense, deep affection for another person. Love also means to feel this intense affection for someone. Love can also refer to a strong liking for something or liking something a lot. Love has many other senses both as a verb and a noun. Lasting love is consistently linked to lower levels of stress. The positive feelings associated with oxytocin and dopamine production can help improve your mood, for one. Research from 2010 also suggests single people may have higher levels of cortisol, the stress hormone, than people in committed relationships.
