Being Our Very Best…

Healthy and Fit!

‘Karen and Jay share thoughts on some simple practices that help in leading a healthy life.'

Today, in our Sunshine Report, we’ve got some interesting tips for you if you’re interested in living a longer and healthier life.  Of course, there are the basics – like nutrition, exercise, active lifestyle, social engagement, living for a purpose and more.   But there are also some cool, little tips.  Insights about things that you might not necessarily be thinking about.  Perhaps not even be aware of.  

As you will see, we write about Circadian Rhythm, Vitamin D, Grounding and even Structured Water in separate articles – all here in our Report today.  However, there are other interesting tips or techniques as well.  For instance, one tradition that has captured the imagination of wellness seekers is “forest bathing,” a practice rooted in Japanese culture. Unlike a brisk walk or mountain hike, forest bathing is all about slowing down and mindfully connecting with the sights, sounds, and smells of the woodland around us. Studies show that immersing oneself in nature this way can calm the nervous system, lower stress hormones, and even boost immune function—making regular escapes to the park or woods a surprisingly powerful way to support whole-body health.

Breathwork is another vital “tool” handed down through countless generations. In ancient yoga traditions and spiritual practices from China to Greece, conscious breathing exercises were seen as gateways to emotional clarity, self-mastery, and better health. Modern science now supports these ancient claims: a few minutes each day of mindful, deep breathing can regulate emotions, manage anxiety, and enhance focus—offering a portable, cost-free way to reset the mind and body no matter where one happens to be.

Incorporating cold water therapy—a timeless ritual in many cultures—can also be both invigorating and restorative. Whether it’s a splash of cold water first thing in the morning, a cold shower, or a brief swim in chilly waters, research suggests that regular cold exposure may reduce inflammation, sharpen mental focus, and foster resilience against everyday stress. The cold might be a quick shock, but its aftereffects often leave people feeling more awake, energized, and ready for whatever comes next.

The ancient art of aromatherapy provides yet another simple avenue for daily wellness. By harnessing essential oils extracted from plants, flowers, or woods, aromatherapy supports relaxation, restores balance, and even strengthens the immune system. Just a few drops of a favorite essential oil in a diffuser or added to a bath can transform the atmosphere, lifting mood and helping the mind and body find a peaceful balance amidst a busy world.

The Importance of Circadian Rhythm

Here’s one that has become a bit more difficult – especially for night owls. Our bodies follow a natural clock called the circadian rhythm. This built-in cycle controls when we feel awake, when we need rest, and how our hormones and metabolism function. Aligning with it leads to better sleep, clearer thinking, and steadier energy. Fighting against it leads to fatigue and imbalance.

Morning light is one of the strongest signals for the circadian rhythm. Stepping outside shortly after waking helps the body release cortisol in healthy amounts, giving us energy for the day. As night falls, the absence of light encourages melatonin production, preparing the body for restful sleep. Farmers and athletes often benefit from this alignment naturally, reporting sharper focus and stronger performance.

Modern life makes alignment harder. Bright screens at night trick the brain into thinking it is still daytime. Irregular meals and late-night snacking confuse metabolism. Shift workers, in particular, face higher risks of health challenges because of disrupted rhythms.

Fortunately, the solutions are simple. Consistent sleep and wake times, morning sunlight, and dimmed lights in the evening can make a big difference. Small-town routines, like early morning walks, family dinners at regular times, and evenings spent off screens, help people live closer to their natural rhythm.

When you honor your body’s clock, you make life easier. Better energy, steadier moods, and improved health come naturally when you move in step with the cycle built into every cell.

What Is ‘Grounding’ and Why It’s Important

I know that when I was a kid walking around barefoot in the summer was commonplace.  And we certainly got our share of ‘grounding.’  But what is it? Picture yourself standing barefoot in the grass or walking along a sandy beach.

That simple contact with the ground is grounding, also called earthing. The practice is believed to reduce inflammation, calm stress, and even improve sleep. It costs nothing, yet research suggests it may offer real benefits.

Scientists explain grounding as the transfer of the Earth’s negative charge into the body. Early studies show that this contact may lower cortisol, the stress hormone, and reduce chronic pain. In one trial, participants who used grounded mats during sleep reported less pain and more restful nights compared to those who did not.

In an age of constant digital input, grounding provides balance. We are surrounded by screens and devices that rarely let our minds rest. Touching the earth directly during activities like gardening, swimming in a lake, or sitting in the park barefoot helps quiet the noise. It connects us back to something steady and natural.

For those living in rural or small-town communities, grounding is often part of daily life. Farmers, gardeners, and outdoor workers benefit without even thinking about it. For others, it may take an intentional choice to step outside and reconnect.

Health is not always about complicated routines. Sometimes the best medicine is as simple as walking barefoot on the ground beneath our feet.

Vitamin D: Critical and Best When from the Sun

If you’re into supplements, vitamins, etc., I would be willing to bet that Vitamin D may well be at the top of your list.  Vitamin D is essential for strong bones, healthy immunity, and a balanced mood. Yet many Americans do not get enough. Low levels are linked to fatigue, higher rates of illness, and weaker defenses. The easiest source is free and available to everyone: the sun.

When sunlight hits the skin, the body produces Vitamin D naturally. Just 10 to 20 minutes outside a day can often be enough, depending on the season and location. While supplements exist, natural sunlight remains the most efficient and reliable option. Safe exposure in the morning or late afternoon helps us meet our needs without overexposure.

Sunlight also influences mood. Seasonal Affective Disorder, more common in northern states, is tied to low sunlight in winter. Bright days boost serotonin, the hormone that helps us feel good. Even a short walk outside can noticeably lift spirits.

Balance is important. Sunscreen during peak hours, hats, and shade protect from overexposure while still allowing the body to create Vitamin D. Safe sunlight is not about ignoring risks, it is about enjoying benefits responsibly.

By spending time in the sun each day, we give our bodies what they need to stay healthy. Sunlight is one of nature’s simplest, most effective gifts for vitality.

Structured Water: It’s Alive!

Water may be a lot more complicated – and possibly more intelligent than you might suspect (see Dr. Emoto’s comments below.)  Yes, water seems simple, but some researchers believe there is more to it than meets the eye. Structured water, sometimes called “fourth-phase water,” is thought to form when molecules organize into a hexagonal structure. Supporters suggest this form is easier for the body to use and may carry added energy.

Dr. Gerald Pollack of the University of Washington has studied how water behaves near hydrophilic surfaces—places where water naturally clings. He found evidence that water forms an organized state that may store energy like a battery. Inside the body, this could mean water plays an even more active role in cell function than we once realized.

Adding to our curiosity are the experiments of Dr. Masaru Emoto. He claimed that water crystals changed shape depending on the words, music, or intentions they were exposed to. While controversial, his work sparked interest in the idea that water may respond to energy and environment.

The science is still young, and structured water remains debated. Yet it invites us to think differently about something we take for granted. At the very least, it is a reminder of the importance of drinking enough clean water and respecting its role in life.

Water sustains everything. Whether structured or not, it deserves attention and gratitude. Staying hydrated is one of the simplest yet most powerful steps we can take toward better health.

Positive Profile: Dr. Joseph E. Pizzorno, Jr. – Pioneer of Integrative Health

This week we are delighted to highlight a true pioneer and leading light in the area of naturopathic medicine, Dr. Joseph Pizzorno.

Dr. Pizzorno has shaped the field of natural medicine for decades. As the founding president of Bastyr University, he helped establish one of the top institutions for science-based integrative health. His work has inspired practitioners and patients to view wellness through a broader, more balanced lens.  I personally have become familiar with his work as our daughter, Morgan, is a graduate of Bastyr and in that context, I have developed a great admiration for all that he has accomplished.

Trained as a naturopathic doctor, Pizzorno authored foundational textbooks in functional and natural medicine. These books are used worldwide, influencing how professionals understand nutrition, detoxification, and preventive care. He has consistently emphasized the value of addressing root causes instead of only treating symptoms.

His reach extends beyond classrooms and clinics. Pizzorno has served on White House commissions and advised leaders on incorporating prevention and holistic health into national policy. His efforts helped bring natural medicine into mainstream conversations, showing it can be both safe and evidence-based.

What makes his vision compelling is the balance of tradition and science. He highlights the power of nutrition, clean environments, and self-discipline while encouraging modern research to validate ancient practices. His approach resonates especially in small-town communities where resourcefulness and self-care are long-standing values.

Dr. Pizzorno’s career demonstrates how trust in the body’s natural design, paired with science, can guide us toward healthier lives. His legacy is one of respect for nature, curiosity about science, an to validate ancient practices. His approach resonates especially in small-town communities where resourcefulness and self-care are long-standing values.  Thank you, Dr. Pizzorno, for your leadership in this critical and evolving field.  The world owes you a deep gratitude!

Quote of the Week:  Healthy and Fit

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” – Hippocrates