Let the Sunshine In

With spring here and afternoons of basking in the sunlight quickly approaching, we might ask ourselves just how important soaking up the rays really is. From boosting our mood to fortifying our bones, sunlight plays a vital role in our overall health and well-being.

To start we must first address the importance of vitamin D, as sunlight is our body’s main source of the essential nutrient. When our skin is exposed to sunlight, it produces vitamin D, which is crucial for maintaining strong bones by increasing calcium absorption and a healthy immune system by modulating adaptive immune responses. According to research published in the Journal of Nutrition, inadequate sun exposure can lead to vitamin D deficiency, which has been linked to an increased risk of osteoporosis, autoimmune diseases, and even certain types of cancer.

It's not just about the vitamin; sunlight also has a profound impact on our mental health. Ever notice how your mood tends to lift on sunny days? That's not just a coincidence—it's science. Exposure to sunlight triggers the release of serotonin, a neurotransmitter that regulates mood and promotes feelings of happiness and well-being. In fact, a study published in the Journal of Affective Disorders found that individuals with higher levels of sun exposure had lower rates of depression and anxiety. To maintain a healthy amount of vitamin D, aim to get 10-30 minutes of midday sunlight several times per week, however this number can increase or decrease depending on the season of course. The number also varies between people of lighter and darker skin tones.

Of course, like all good things in life, moderation is key when it comes to sun exposure. While getting enough sunlight is important for our health, it's also crucial to protect our skin from the effects of ultraviolet (UV) radiation. Overexposure to UV rays can increase the risk of skin cancer, premature aging, and other skin damage. That's why it's essential to practice sun safety by wearing sunscreen, seeking shade during peak sunlight hours, and wearing protective clothing. To get the best sunscreen you should look for ones that offer Broad-spectrum protection and are water resistant. According to the American Academy of Dermatology, a sunscreen of at least 30 spf is needed to protect against 97% of the sun’s UVB rays, however no number of sunscreen can block 100%.

Now, let's talk about the elephant in the room: the great indoors. In today's modern world, many of us spend the majority of our time indoors, whether it's at work, school, or home. Unfortunately, this indoor-centric lifestyle can lead to a deficiency in sunlight exposure, which can have negative consequences for our health. According to a study published in the Journal of Epidemiology and Community Health, insufficient sunlight exposure has been linked to an increased risk of vitamin D deficiency, as well as depression and other mood disorders. We can also get vitamin D through our diets, primarily though fish oils (such as salmon, mackerel, and sardines), as well as cereals and plant milks that are fortified with vitamin D.

So, what can we do to ensure we're getting enough sunlight? Well, for starters, try to spend some time outdoors each day, even if it's just for a short walk or coffee break. Make an effort to seek out sunlight whenever possible, whether it's by sitting near a window or taking outdoor breaks throughout the day.

Sunlight isn't just a mood booster—it's a crucial component of a healthy lifestyle. From supporting bone health to lifting our spirits, the benefits of sunlight are simply too bright to ignore.

Thank you for reading,

Breath