SPRING, SUNLIGHT AND WELLNESS

The days in March are getting longer, and that means spring is finally here! Most of us enjoy seeing more daylight during our waking hours, especially those warmer sunnier days. It is a well-known fact that sunlight is essential for our health. Our body starts producing Vitamin D after the sun hits our skin. And did you know that Vitamin D is a hormone, because it is produced by our bodies? Much data shows the connection between vitamin D deficiencies and serious health problems caused by insufficient sun exposure. Sun/UV exposure prevents various types of cancer, cardiovascular disease, Alzheimer disease, dementia, myopia, macular degeneration, diabetes, and multiple sclerosis. There is no need for sunglasses because dark-colored melanin pigment in the choroid layer of the eye absorbs light and limits reflections within the eye that could degrade vision. In addition, sunglasses weaken the eye sphincter which is responsible for focusing and visual acuity. Spending at least 2 hours outside in the middle of the day between 12 and 2 pm is beneficial for body and eyesight. For restful sleep try to avoid the use of electronics for an hour before bed and read a book. Sleeping in total darkness is also beneficial for better vision. Daily movement and exercise are improving circulation, heart health and all organs, including eyes. Hydration is critical especially during physical activity.

That brings me to the topic of water. World Water Day is celebrated in March for a reason, in my opinion. It is probably chosen because of springtime, since we all tend to exercise more at the beginning of the spring, thus water requirement increases during physical activity. Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones have 31% of water. We cannot survive without water for more than 3 days. The feeling of thirst and hunger are often mistaken. Starting your day with two glasses of water is a great habit. The body gets dehydrated during the night. Warm water, close to our body temperature, is better than cold. It absorbs better from our stomach to the blood stream. Cold water goes straight to the kidneys and eliminated faster. Health experts commonly recommend eight 8-ounce (240 ml) glasses, which equal about 2 liters, or half a gallon a day. This is called the 8×8 rule and is quite easy to remember. Aim to drink half of your body weight in ounces: 120-pound (54 kg) woman should be drinking at least 60 ounces (1,8 liters) of water a day. When a person becomes dehydrated, water is moved from inside the cells to extracellular areas. This causes the cells to shrink in size, which signals us to drink and signals the kidneys to concentrate waste in smaller amounts of urine. The kidneys can still function but eventually this results in damage to the tissues. Drinking enough water regularly is an important way to protect the kidneys.

World Kidney Day is recognized on the second Thursday in March. Healthy diet full of vegetables and fruit is also critical for the kidney health-I learned it back in medical school. I personally suffered from kidney stone disease that runs in my family. I have not had any issues for the last thirty years since I switched to predominantly plant-based diet and started drinking enough water daily. Studies have shown for many years that diets high in animal protein are particularly contraindicated for people who have chronic kidney disease, and that lower protein predominantly plant-based diets are better. Plant-based diets are almost always naturally lower in protein than a diet based on animal foods. Higher protein intake has been shown to lead to negative changes in kidney function, including accelerated progression of kidney disease. So even healthy people need to limit animal protein to maintain the kidney function. So many people who follow the paleo or high protein diet end up with chronic kidney disease and even require kidney transplant in some cases.

The month of March, the beginning of spring and our desire to improve health is a good incentive to spend time outside, exercise regularly, drink plenty of water and eat more plant-based and limit animal foods.