From the DeskThe calming and healing effects of early morning sunlight can be attributed to a specific reason. Below are the various advantages of being exposed to the sun for your overall well-being.
According to experts, exposure to sunlight is believed to boost the release of serotonin, a hormone that is associated with enhancing mood, promoting calmness and focus. This can also help regulate our circadian rhythms, leading to better quality sleep. In terms of psychology, sunlight has been linked to reducing depression levels and improving cognitive performance, including reaction time and activation.
The most effective way to increase your vitamin D intake is to expose yourself to the sun instead of relying solely on your diet, as most foods do not contain significant amounts of vitamin D naturally.
This implies that if you do not frequently receive significant amounts of sunlight, you may be lacking in vitamin D (a condition that can be identified through an in-home vitamin D blood test).
According to estimates from researchers, approximately 40% of adults in the United States may be lacking in vitamin D, resulting in potential symptoms such as fatigue, depression, and joint pain.
Vitamin D, also known as the “sunshine vitamin,” aids the body and the immune system in various ways. It plays a crucial role in regulating the levels of calcium and phosphate in the body, which can be improved with sufficient intake of vitamin D.
Individuals who have low levels of vitamin D may face symptoms of vitamin D deficiency, such as problems with muscle, teeth, and bone health, if the condition is not addressed. In addition, inadequate levels of vitamin D can potentially result in rickets among children or contribute to mood swings in certain people. Therefore, it is crucial to maintain adequate levels of vitamin D as it plays a crucial role in the body.
Recommendation #1: During the winter months, it is advisable to monitor your vitamin D levels to prevent them from becoming too deficient.
Reason for Taking Vitamin D Supplement in Winter: The Earth’s tilt on its rotational axis during winter results in reduced sunlight and decreased UVB rays reaching the surface of the Earth and our skin. As a result, our bodies produce less vitamin D. Therefore, it may be beneficial to consider taking a vitamin D supplement during this season.
Recommendation #2: In order to fully utilize the sun’s ability to produce vitamin D, it is important to spend a significant amount of time outside rather than solely relying on incidental exposure while in a vehicle, workplace, or at home. Simply adding an additional 10-15 minutes of outdoor time can greatly improve your vitamin D levels.
Reason for this: Is it possible to obtain vitamin D by sitting near a window while sunlight shines in? The answer is usually “no.” While it may appear that glass allows all of the sun’s UV rays to pass through, in reality, glass – along with plexiglass and plastic – absorbs all UVB radiation. As a result, even if sunlight is coming in through the windows of your car or home, your body will not synthesize any vitamin D.
Recommendation #3: In case your vitamin D level is low, your altitude could potentially play a role.
Reason for Concern: Consider living on the peak of a high mountain where the air is cold and sparse. In such a situation, it is likely that you are exposed to more direct sunlight compared to those residing in low-lying valleys. The explanation behind this is that at greater heights, the atmosphere is less dense, allowing more sunlight to reach the surface. As a result, the lower your elevation, the greater the likelihood of suffering from a deficiency in vitamin D.
Recommendation #4: For those who regularly apply sunscreen before going outdoors and are diligent about covering all exposed areas of skin, it may be beneficial to allow for 10 minutes of unprotected sun exposure a few times a week.
Reason for Concern: Many individuals do not use sunscreen in a manner that effectively shields them from UV radiation. However, if one is diligent in applying sunscreen to all areas of skin that may be exposed to sunlight, there is an increased possibility of experiencing a deficiency in vitamin D (assuming sunscreen is used regularly when outdoors).
One reason for this is that sunscreen products typically provide protection against the harmful UV rays of the sun. For instance, a sunscreen with a sun protection factor (SPF) of 30 can absorb as much as 98% of the UVB rays emitted by the sun.
Recommendation #5: People with darker skin tones are at a higher risk of lacking the “sunshine vitamin,” which emphasizes the importance of regularly checking your vitamin D levels.
Reason for this: The amount of melanin in one’s skin largely influences their skin color and acts as a protective layer against harmful UVB rays. Essentially, melanin absorbs these rays before they can penetrate the skin and stimulate the production of vitamin D. Individuals with darker skin have a higher concentration of melanin, which may make them more susceptible to vitamin D deficiency if they do not get enough sun exposure.
Inika Manohar
