The Secret Power of Sunlight: The Science-Backed Benefits of Getting Out In The Sun.
Sunlight has a significant impact on our overall well-being in many different ways. It affects our mood, sleep, thinking abilities, hormones, immune system, and stress levels.
We're here to shed light on a topic that's often misunderstood—the health benefits of sunlight. The sun's warm embrace has more to offer than just a tan; it's a source of beauty and vitality that's backed by science. Get ready to uncover the surprising ways sunlight can enhance your well-being, radiance, and overall happiness.
The circadian rhythm - our bodies natural sleep/wake cycle
Imagine a scenario—you are trapped in a windowless cavern. Without any external cues to tell you the time of day, would your body still be able to keep track of the passage of time?
The answer is not entirely straightforward. While our bodies do have an internal circadian rhythm, or biological clock, that helps regulate our sleep-wake cycles, its accuracy is not absolute. This is because our circadian rhythms are normally synchronized with external cues, such as the light-dark cycle.
Dr. Andrew Huberman, Ph. D., who is ever gaining popularity online for his expertise in neuroscience, sheds lots of light on this matter (pun intended).
“There’s a lot of data to support the fact that getting as much bright light in your eyes throughout the day, provided it is not painfully bright, is excellent for your wakefulness mechanisms and even for the mechanisms of the brain and body that control metabolism and feeding, mood, and well-being.” - Dr. Andrew Huberman, Ph. D.
This intricate relationship between light and our physiological systems underscores the profound importance of harnessing the power of light for our overall well-being.
the science behind sunlight and vitamin d
Getting regular sun exposure is one of the best ways to ensure that you are getting enough vitamin D.
Vitamin D is an essential nutrient that helps your body absorb calcium, which is essential for strong bones and teeth. It also plays a role in the immune system and mood regulation.
The amount of sun exposure you need to get enough vitamin D depends on a number of factors, including your skin color, the time of year, and the location of your latitude. However, most adults need about 15 minutes of sun exposure on their face and hands without sunscreen two to three times per week during the summer months.
It is important to note that too much sun exposure can damage your skin and increase your risk of skin cancer. Therefore, it is important to be safe when getting sun exposure.
get sunlight in your eyes first thing in the morning
Yes you read that right. As the sunlight hits the back of your eyes, a harmonious dance between your internal and the outside clocks takes place. This synchronisation serves as a safeguard against struggling to become tired and fall asleep later on.
While exposure to morning light has a positive effect on the body in setting your body clock, evening light exposure can do the opposite and actually throw us out of wack.
“Getting sunlight in your eyes first thing in the morning is absolutely vital to mental and physical health. It is perhaps the most important thing that any and all of us can and should do in order to promote metabolic well-being, promote the positive function of your hormone system, get your mental health steering in the right direction.” - dr. Andrew hubermen, ph.d.
sun exposure can do wonders for your sleep
Within your body, a hormone named melatonin is released in the evenings that is important to helping you fall asleep. This essential sleep-inducing hormone is predominantly generated in the absence of light, beginning its sleep-inducing effects. Consequently, a natural cycle unfolds, prompting the onset of drowsiness approximately two hours after sunset—an explanation for our inclination to stay up later during the lengthened daylight hours of summer.
Studies have shown that sunlight exposure in the first half of the day contributes to superior sleep quality due to the sun playing a unique role in calibrating your circadian rhythm. By relaying specific signals to your body, sunshine assumes the role of a conductor, orchestrating the ebbs and flows of melatonin production. The outcome is a finely-tuned internal mechanism that harmonises the increase and decrease of melatonin levels throughout the 24 hour day cycle.
The more generous your exposure to daylight, the more adeptly your body synchronises its melatonin production, ensuring optimal levels when bedtime arrives.
Did you know evening blue light exposure can actually effect your mood the next day?
“While UVB exposure in the morning and throughout the day is going to be very important for elevating and maintaining elevated mood, avoiding UVB light at night is actually a way in which we can prevent activation of this eye to perihabenular pathway that can actually turn on depression .. Avoid exposure to UVB light from artificial sources between the hours of 10 PM and 4 AM.” - dr. Andrew hubermen, ph.d.
sunlight Boosts Immunity and Healing
Sunlight isn't just about aesthetics—it's about vitality. Research suggests that sunlight exposure can actually boost your immune system by increasing the production of white blood cells.
“Viewing sunlight in the morning causes ~50 percent increase in circulating cortisol, epinephrine and dopamine. These leverage healthy increases in energy, immune system function and mood.” dr. Andrew hubermen, ph.d.
Sunlight has also been linked to improved wound healing and the prevention of infections. The therapeutic potential of sun exposure extends to aiding in the recovery of various skin conditions. Medical professionals have even prescribed controlled UV radiation to address skin concerns such as psoriasis, jaundice, acne, and eczema, but check with your dermatologist first to see if this approach is appropriate for your specific condition before your hail it to the beach.
it lifts the mood in all sorts of wonderful ways
The sun has a remarkable impact on your mental well-being. Sunlight exposure triggers the release of serotonin, often known as the "feel-good" hormone. This can lead to improved mood, reduced stress, and a heightened sense of positivity. When you feel good on the inside, it undoubtedly shines through on the outside.
"The sun works through a number of receptors in the brain to affect our mental status and alertness. It also decreases the risk of depression in those at risk of seasonal affective disorder (SAD)” - Dr. Michael Roizen, Chief Wellness Officer at Cleveland Clinic
Empowering Vitamin E for that summer glow
Sunlight isn't a one-vitamin show. It also activates the synthesis of vitamin E in your skin, an antioxidant boost that defends your skin cells against oxidative stress. This means fewer signs of aging, reduced skin damage, and a complexion that exudes resilience and vibrancy.
Not only that, but it's a skin glow enhancer too. Exposure to the sun stimulates the production of melanin, the pigment responsible for your skin's colour. This natural process gives your skin a healthy, radiant glow. As mentioned before, sunlight can help alleviate certain skin conditions like psoriasis and eczema, contributing to a smoother and more luminous complexion. Yes please!
the bottom line
Sunlight is a natural resource that holds the keys to optimal well-being. From its role in boosting your mood and strengthening your immune system to its ability to create glowing skin and promote healing, sunlight is an enhancer that science wholeheartedly supports. Take care and embrace the sun's benefits with awareness, moderation, and sun-safe products, after you get your morning 5-20 minutes in though!
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