What if I told you there was a two-minute activity that required minimal to negligible effort, was largely accessible, had zero side effects and could do all of the following:

• Improve your sleep.
• Improve your mood.
• Boost your brain power.
• Enhance your immune function.
• Improve your metabolism and your overall well-being.

You would likely say, “Dr. Ann, that sounds too good to be true!” Well, I only speak in truths, and that is exactly what you can get if you expose your eyes (your eyeballs) to natural, morning daylight by getting outside in the first hour or two upon waking.

Your circadian clock

The simple but powerful mechanism behind this relates to the body’s master clock, known as the circadian clock, located in a region of the brain called the suprachiasmatic nucleus. This all-powerful clock is integral to the health and function of our physiology and biochemistry.

In fact, 80% of the genes in the body and virtually every organ in the body is run on a specific 24-hour repeating cycle at the direction of this central clock. Essentially, it maintains the timing of our cells’ most important life processes to keep our bodies operating effectively and efficiently. This vital, 24-hour circadian rhythm undergirds everything.

In other words, if you want to be healthy and happy, have a brain and metabolism that operate at the top of their game, and lower your risk of most every chronic disease from cancer to diabetes, you must maintain a strong and consistent circadian, 24-hour rhythm.

Nothing replaces natural sunlight

While there is a host of things you can do to strengthen and anchor this all-important daily rhythm, nothing tops morning eyeball exposure to natural outdoors light from the sun to maintain optimal, correct timing for this master clock.

I recently heard a well-known Stanford neuroscientist say that he considers this two-minute daily activity truly essential for good health –  meaning, non-negotiable.

So be sure you get your eyeballs in outside morning light for at least two minutes before 10 a.m. (without sunglasses). Getting outside for five minutes or longer is even better, but two minutes will suffice.

Without it, you and your body will suffer. I know all of you can accomplish this two-minute habit … so just do it!

Dr. Ann Kulze is founder and CEO of Just Wellness and has a knack for breaking down the science of healthy eating and living into simple and easily digestible messages. She has been featured on “Dr. Oz,” “Oprah and Friends,” WebMD and U.S. News & World Report. Alabama NewsCenter is publishing advice from Dr. Ann.