THE BENEFITS OF SUNSHINE

Summers are giving us ample sunshine, so soak it up while it lasts, as the sunshine provides us with numerous benefits. The sunshine helps with Vitamin D production, improves mood, promotes better sleep, enhances energy levels, has numerous benefits for mental health, lowers blood pressure, strengthens bones, aids in weight loss, boosts immunity, and reduces stress. 

The 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 from Hypovitaminosis D. This is the deficiency of Vitamin D and is common in most of the population. Individuals living in northern latitudes, elderly, infants and children, individuals with darker skin (higher melanin reduces skin’s ability to absorb sunlight) and individuals who spend most of their time indoors are at greater risk for Hypovitaminosis D. 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 take sunshine when you can. Vitamin D is crucial for calcium absorption, better immune function, hormonal health, etc. Vitamin D is needed to absorb Calcium for healthier bones. 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. (1)

The morning sunshine helps us reset our circadian rhythm. 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; 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 increasing 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. The sunlight also stimulates the release of Serotonin in the brain. Serotonin is a neurotransmitter that is associated with better mood, happiness, and calmness. (2) This is why we instantly feel better when we step out of our homes into nature. The sunshine improves the mood and has immense benefits for mental health. Sunshine causes the release of endorphins, which helps in reducing stress and anxiety. The sunshine can trigger the release of nitric oxide in the skin, which causes dilation of arteries and lowers blood pressure. Sunshine is also known to kill bacteria and mites. Drying clothes in sunlight, aerating the house, letting sunshine come 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 newborns. 

The 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 to this, the sunshine is also known to have an effect on the 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 to 1 pm when the UVB rays (needed for synthesis of Vitamin D) are plentiful. 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. (3)

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 our skin from the harmful UV rays of the sun. It is also important to wear sunglasses while absorbing sunshine to protect your eyes from the 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, and 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 well-being. 

REFERENCES - 

1. https://health.clevelandclinic.org/how-much-sunshine-you-need-daily

2. https://www.healthline.com/health/depression/benefits-sunlight

3. https://www.goodrx.com/health-topic/environmental/benefits-of-sunlight?srsltid=AfmBOorZzsN6ahhsTGEW1gBqkse6VycwLFe6ZQGj0VbGb9SNet4CTRW8 

   
   

   Assessed and Endorsed by the MedReport Medical Review Board