Nothing like walking on beach on a beautiful sunshiny day! Sand between the toes, the sound of waves gently brushing the shoreline and a light breeze blowing across your cheeks are the ingredients for a relaxing time in the sun.

Sunshine is the best natural way to increase Vitamin D in the body. Vitamin D is helpful for bones, muscles,and immune systems. It may also lower the risk of some cancers. Early morning sun for about 20 minutes a healthy way to get your Vitamin D.

If you work in the sun, vacation in the sun, or play sports in the sun, there are some precautions to take to give the best protection for your skin. As we all know, too much of the sun can and will be damaging to our skin and can be to the eyes. There is strong evidence noting all three types of skin cancers are due to UV radiation. UV increases the aging of the skin, can destroy collagen and and connective tissues.

Sunscreen only takes a few minutes to apply and can save your skin! You want to get the best available, here are some things to be on the lookout for:

Broad spectrum SPF 30 (at least) Non Nano Water resistant oxybenzone free

Remember to reappy every 30 minutes or after swimming or sweating and more often when necessary. Limit your time in the sun between 11a and 3p. Please keep infants out of bright sun and heat unless otherwise directed by a physcian.

Live Long, Live Strong!

Sleep -ZZZZZZZ

Sleep, one thing we all need, 7-8 hours a night is ideal. Research has shown that sleep has varying stages that cycle throughout the night in predictable patterns. How well rested you are and how well you function depends on your total sleep time in each of these various stages of sleep you get each night.

While sleeping, your heart rate slows down, your blood pressure and body temperature fall and your immune system shifts into high gear. During the deepest stage of sleep, called rapid eye movement (REM), your brain unwinds and your muscles relax entirely. Sleep benefits the whole body and it regenerates, rejuvenates and refreshes itself.

If you have a little trouble getting to sleep, here are a few things to try. Weather permitting,take a brisk walk in the evening after dinner. Try to "unplug" from your electronics an hour prior to bedtime. Drink a warm beverage (decaf tea, herbal teas etc.) after unplugging from electronics. Be sure your room is cool, peaceful and dark prior to sleeping.

If you find you'd like to try a sleep supplement to help, here are a few options available: Melatonin, L-Tryptophan, Passion Flower, Valerian, Chamomile or there are different combinations available.

Sleep benefits your heart, mood, mental function and immune system. Get a good nights sleep tonight and Live Long, Live Strong!