HEALTH FILE
SOAK UP THE SUN (YOU NEED IT)
Sunlight stimulates the release of serotonin in the brain. Serotonin is a neurotransmitter that is associated with better mood, happiness and calmness. This is why we instantly feel better when we step out of our homes in nature. Image credit: RAJESH RAJPUT on Unsplash.
By AAMINAH NAJMUS SAHAR
Soak up the sunshine while it lasts, as it provides us with plenty of benefits. Sunshine helps with Vitamin D production, improves mood, and helps with better sleep, improves energy levels, has immense benefits on mental health, lowers blood pressure, strengthens bones, helps with weight loss, boosts immunity, and reduces stress.
Sunshine is the primary source of Vitamin D. When skin is exposed to sunlight, Vitamin D is produced in the body. People living in colder regions with less sunshine, and people who spend most of their time indoors suffer with Hypovitaminosis D or Vitamin D deficiency. Hypovitaminosis D is a common health concern in Canada especially during the winter months. Canadians living in northern latitudes, the elderly, infants and children, individuals with darker skin (higher melanin reduces skin’s ability to absorb sunlight) are at greater risk. Hypovitaminosis D is associated with low mood, low energy levels, hairfall, weak bones, weak muscles and cramps, fatigue, and even Seasonal Affective disorder (SAD)/seasonal depression in some cases. The best way to treat Hypovitaminosis D is to take Vitamin D supplements and spend some time in sunshine when you can. Vitamin D is crucial for calcium absorption for healthier bones, better immune function, hormonal health, etc. If the vitamin D levels are low, no matter the level of Calcium in the body, it will lead to weak bones. Increased Vitamin D levels lead to healthier and stronger bones, improved mood, increased immunity, better muscle health and overall health.
Circadian rhythm is the body’s internal biological clock that regulates the 24-hour sleep-wake cycle. Soaking up the morning sunshine is highly beneficial for our health as it resets our circadian rhythm, helps with sound sleep at night and also helps in balancing disrupted hormones in women. Soaking up the morning sunshine, especially in the first hour after waking up, helps in lowering the melatonin and increases cortisol. Suppressed melatonin increases energy for the day and regulates the circadian rhythm, making it easier to fall asleep at night and wake up in the morning. The morning cortisol spike with sunshine gives you the energy and high to start the day and helps with stress reduction throughout the day and better stress management in the long run.
Sunlight also stimulates the release of serotonin in the brain. Serotonin is a neurotransmitter that is associated with better mood, happiness and calmness. This is why we instantly feel better when we step out of our homes in nature. The sunshine improves the mood and has immense benefits for mental health. Sunshine causes release of endorphins, which help in reducing stress and anxiety. Sunshine can trigger the release of nitric oxide in the skin causing dilation of arteries and lowering blood pressure. Sunshine is also known to kill bacteria and mites. Drying clothes in sunlight, aerating the house, letting sunshine in by opening the doors and windows is known to kill bacteria and mites living indoors. Filtered sunshine is also used to treat jaundice in the newborn.
Sunshine, especially the morning sunshine, improves hormonal health in women by regulating sleep-wake cycle with suppressed melatonin, better stress reduction/management with morning cortisol spike, increased serotonin and better mood, happiness with sunshine, improved Vitamin D synthesis with sunshine (low Vitamin D is known to cause no ovulation and menstrual cycle abnormalities). In addition, sunshine is also known to have an effect on secretion of reproductive hormones, causing better follicle growth, improved ovulation and improved menstrual cycles.
The best time to get sunlight is recommended between 10 am and 1 pm when the UVB rays (needed for synthesis of Vitamin D) are plenty. Lighter skin tones need 10-15 minutes of sunlight per day, whereas darker skin tones may need about 25 to 40 minutes of sunlight daily.
The benefits of sunshine are immense but certain precautions need to be taken before stepping out in the sun. Safe sun exposure with precautions is crucial to avoid sunburn. It is important to remember to apply a sunscreen with SPF 30 or higher before stepping out in the sun to protect your skin from harmful UV rays of the sun. It is also important to wear sunglasses while absorbing sunshine to protect your eyes from harmful UV rays. Be aware of the intensity of the sun, especially in the peak summer months and hydrate yourself adequately with fluids and electrolytes to avoid dehydration.
With all this being said, consider this your sign to make the most of the summer before it ends. Soak up the sunshine, especially the morning sunshine in the first hour after waking up.
Play sports outdoors, walk, jog, run, hike, trek, camp, spend time outdoors and in nature.
This will improve your physical health as well as mental health and will have a huge impact on your overall wellbeing.
Aaminah Najmus Sahar is a medical writer and reviewer with a Pharm.D. In her blog Medscetera, she posts about healthcare topics. She is passionate about helping people make informed health choices.