Wellbeing is of the utmost importance in what you do. Without or lacking it, life literally becomes impossible.
When it comes to maintaining good wellbeing, there are many factors to consider, such as diet, movement, social, sleep, etc.
One often overlooked factor is the vitality of sun exposure.
This article is to explore the connection between sun exposure and health. And how you can and will want to harness the power of the sun.
Circadian rhythm
How does viewing the sunrise or sunset make you feel?
The serene emotions evoked by the reddish-yellow hues of dawn and dusk are not serendipity; they are caused by the infrared spectrum (IR rays) of sunlight.
How does sunlight affect us?
Circadian rhythms are the body's internal clock system, determining day and night based on light cues we perceive from the eye's retina and skin. Circadian rhythms govern our physical, mental, and behavioural changes in a 24-hour cycle.
Viewing morning sunlight (not directly) for about 5–10 minutes on a clear day can signal the brain to schedule and release a number of chemicals based on the time of day.
These chemicals of hormones and neurotransmitters' role is to signal cellular and organ systems within the body in order for healthy function.
Viewing sunlight first thing in the morning stimulates the regulation of adrenaline, noradrenaline, and dopamine, which gives us a boost of energy, alertness, focus, and immune system function throughout the day.
Cortisol, a hormone that regulates stress, is a concern for many. When sunlight stimulates cortisol release early in the day, which promotes wakefulness, it is very health-beneficial.
Additionally, exposure to sunlight triggers the release of serotonin, known as the "feel-good" neurotransmitter. Serotonin helps regulate mood, sleep, and appetite. Serotonin release is what lifts us up, making us feel content, calm, and focused.
Furthermore, the sufficient release of serotonin during the day sets a timer in the body; as the day goes darker, our body will convert these serotonins to melatonin, also known as the "darkness" neurotransmitter, which helps us fall asleep at night.
As darkness (absence of light) signals melatonin release, it is all told why not viewing lights from devices a few hours before bedtime and sleeping in the dark are both good for us.
Getting sufficient sunlight at an early time of the day tremendously helps with insomnia. Sufficient and quality sleep is pivotal for energy levels and mood for the following day, as we literally depend on it.
What happens if we do not get adequate sunlight?
Prolonged absence of sunlight for just 2 or 3 consecutive days can start to result in various hormonal and neuronal imbalances in the body, thus causing us to feel like we are not the best version of ourselves.
Cortisol release is delayed to the afternoon instead of the morning, which is strongly linked to symptoms of depression, anxiety, and sleeplessness at night, making us feel harder to function for the following day.
Low serotonin levels result in irritability, mood disorders, and cognitive impairment. Long-term serotonin deficiency is associated with depression and anxiety.
Serotonin, the feel-good neurotransmitter, effectively counteracts these conditions, for sunlight is a natural, enjoyable way to boost serotonin.
When our circadian rhythm is in sync with light
Coordinating our circadian rhythm on a daily basis goes a long way.
When all these powerful hormonal and neuronal systems in our body are working in our favour, we will have increased energy, improved mood, and increased cognitive focus, all allocated towards the day and less for the night, as it should be.
We will have much more motivation (willingness), whether in moving our bodies or problem-solving; thereby, we'll experience upward progress in both our physical and mental fitness.
Not to mention a regulated cortisol, which greatly improves our ability to cope with stress throughout the day. This is a big one.
By and large, our body can and will align with our intention (not against it). Life just feels better. Life quality improves.
It is not coincidental that successful people share the habit of waking up early in the morning. They already knew that sunlight played a role in their circadian rhythm, affecting their wellbeing profoundly, which contributed to what they set out to achieve.
We would like to suggest you try to find a person who works outdoors (spends the majority of time outdoors) and is chronically depressed or anxious. You won't, and that’s how powerful the sun is. Again, it is not a coincidence.
We need the sun. It's essential. Coordinating circadian rhythm aside, the sun also has a further impact on our physiology in the form of vitamin D.
Vitamin D
Vitamin D, commonly known as the sunshine vitamin, is synthesized by our skin when exposed to the ultraviolet spectrum (UV rays) of sunlight.
Here is the kicker: due to its physiological functions, influences on growth, and the human body's ability to produce sufficient quantities by itself, vitamin D is technically a hormone instead of a vitamin.
How vitamin D is synthesised
Our body has a great capacity to store the vitamin D3 (cholecalciferol) it makes into fat cells. Adequate reserves allow for weeks, if not months, of gradual release.
When our bodies call for it, the inactive cholecalciferol travels to the liver to be converted into calcifediol, which then travels to the kidneys to be converted into calcitriol (the active form of vitamin D).
Calcitriol acts as a hormone that circulates in the bloodstream, binding to and activating the vitamin D receptor (VDR) in every cell and organ, thereby increasing the expression of numerous genes and giving us many health benefits.
Alternatively, cholecalciferol can also be obtained orally from a handful of food sources, such as fish, cod liver oils, egg yolks, and dairy. Although the quantity from food sources is strikingly low, a dietary vitamin D supplement becomes necessary. This option is beneficial for those who live far from the equator or are going through the winter.
Symptoms associated with vitamin D deficiency
Sunlight is a natural yet best source for vitamin D. The lack of sun exposure for vitamin D can have detrimental consequences for our overall wellbeing.
Vitamin D deficiency is a global issue. Of the total 8.1 billion people in the world, about 1 billion people have vitamin D deficiency (12.3%), while nearly half of the population, 4 billion people (49.3%), have vitamin D insufficiency.
Some of the chronic symptoms are well documented with low levels of vitamin D:
Fatigue, inflammation, lower back pain, weak bones and teeth, muscle weakness, obesity, allergies or autoimmune disease, cardiovascular disease, stress or depression, an anxious mood, asthma in children, cognitive impairment in older adults, etc.
If you have the persisting symptom or condition above, suspect a vitamin D deficiency. It will be worthwhile to start increasing sunlight intake. We do highly advise you to consult with a healthcare professional for your specific sun exposure and vitamin D requirements.
The benefits of increasing vitamin D levels
Vitamin D plays an imperative role in so many health aspects. Come and think of it, it must be very important to human survival because our design ensures that even if we are completely starved of food, of all nutrients, vitamin D is what our body makes.
Here are some of the reasons why:
Vitamin D is required in the production of serotonin and is involved in the circadian rhythm, which is paramount for the brain and thus overall wellbeing.
Vitamin D maintains the beta cells in the pancreas, which keeps insulin secretion healthy, allowing proper nutrient absorption from the food we eat and regulating blood glucose levels.
Vitamin D allows for stronger bone and tooth formation and reformation by boosting intestinal absorption of calcium by a factor of 20.
Vitamin D acts as an ace inhibitor for arterial stiffness, which helps lower blood pressure and prevent hypertension, stroke, heart disease, and so on.
Vitamin D is a powerful, natural anti-inflammatory, helping reduce inflammation all over the body, preventing autoimmune conditions, cancer risks, and more.
Vitamin D buffers the immune system and strengthens protection from virus and pathogen infection. In other words, we are much less likely to get sick.
And there is so much more to list.
To harness the power of the sun
Now that we have information on the importance of circadian rhythm and vitamin D, the next question is: how much sunlight do we need?
To maintain circadian rhythm, both the eyes and the skin benefit from exposure to infrared rays found in natural light. IR rays are highest in the morning and evening.
To increase vitamin D levels, our skin requires exposure to ultraviolet rays found in natural light. UV rays are lower in the morning, highest in the afternoon, and lower again in the evening.
The sun is healing; excessive sun is not. Getting midday sun exposure helps reach the amount of vitamin D in less time. However, excessive UV rays' exposure in one session can harm us with sunburn, or daily prolonged exposure may lead to skin cancer. Hence, it is advised to practice sun safety with clothing and hats to shield from excess UV rays.
Clothing, skin colour (melanin), genetics, age, season, latitude, and altitude are some key factors in determining how much sunlight a person can absorb in a given time. Therefore, the time spent in the sun varies for individuals.
All things considered, the universal recommendation is to get a minimum of 30 minutes out of 24 hours each day by simply being outside in the morning, or alternatively, in the evening.
These are the best and safest golden hours to bask in the sun for coordination of the circadian rhythm and increasing vitamin D.
Correlate to a shorter time if the sun is intense; a longer time if it is cloudy or during winter.
If you live in an area with limited sunlight or have difficulty getting outside, light therapy can be a helpful alternative. Light therapy involves using a special lamp that mimics natural sunlight.
They do not call happy and pleasant people a ray of sunshine for no reason. The good news is that you naturally possess this trait in your genes. To express it, all you have to do is make a daily conservative effort to get closer to the sun.
Here are some real-world suggestions for getting a collective 30 minutes of daily sunlight:
• Spend a brief time on the balcony or backyard of your house, preferably in the morning or evening.
• Choose outdoor seating to read or to have coffee or tea whenever the weather permits.
• Park your vehicle a bit further away from the workplace or school to get a few minutes' walk in the sun.
• Go outside of the workplace during the break for a recharge.
• Do any type of outdoor physical activity, like car-washing, gardening, walking your dog, laundry, etc.
• Do any type of outdoor exercise, like jogging, yoga, basketball, football, bike riding, hiking, etc.
Extra information
Both the infrared and ultraviolet spectra of sunlight can pass through most clothing and hats to a degree but cannot fully penetrate glass. Sitting indoors in a cafe or in a car with the sun beaming through the glass window does not give us our full benefits. We need to get outside.
Even on a cloudy or winter daytime, natural light from outside is still tremendously more effective than artificial light from indoors.
Please note that the use of sunglasses or sunscreen blocks both the benefits and harms of the sun.
If you are keen to know more about sunlight and wellbeing, read the studies and research links we have attached below. May the light be with you, my friend.
