One of the most life changing habits that we can acquire is taking sunlight in the first 15 minutes of our day. This is because sunlight exposure is also associated with improved sleep quality and doing this during the morning can help regulate our circadian rhythm and promote better sleep at night.
Sunlight exposure is essential for good health and wellbeing. Sunlight provides us with Vitamin D, which is vital for bone health, immune system function, and prevention of chronic diseases such as cancer, cardiovascular disease, and diabetes.
Exposure to sunlight can also improve mood, sleep quality, and energy levels, as well as reduce the risk of depression and anxiety. However, it is important to balance the benefits of sunlight exposure with the risk of skin damage and skin cancer.
Some of the Benefits
Boost in the immune system by increasing the production of white blood cells, which help fight off infections.
Improve mood and alleviate symptoms of depression, as the sun's rays trigger the release of serotonin in the brain.
Sunlight exposure helps the body produce vitamin D, which is essential for healthy bones and teeth.
Make it a Habit
One way to incorporate sunlight exposure into our daily routine is to spend time outside during mid-morning or mid-afternoon when the sun's rays are less intense. It is also important to protect our skin by wearing protective clothing, using sunscreen, and avoiding prolonged exposure to direct sunlight during peak hours. If you are unable to spend time outside, it may be helpful to use light therapy devices to simulate sunlight exposure.
More Specific
Finally during sunny days 5-7 minutes of sunlight in the morning to start your day and during cloudy days 10-15 minutes of sunlight. Do this without the use of glasses or windows to trigger the hypothalamus into starting the clock inside your body.
Supplementation and Diet + Sun
In addition to direct sunlight exposure, it is important to consume a balanced diet that includes foods rich in Vitamin D such as fatty fish, egg yolks, and fortified dairy products. Supplementation may also be necessary for those with limited sunlight exposure ( London, Pittsburgh, Ireland, etc..) , certain medical conditions, or who follow a strict vegan diet.
Next week we are going to talk about blue light and it’s greatness…
References
Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Am J Clin Nutr. 2004 Dec;80(6 Suppl):1678S-88S. doi: 10.1093/ajcn/80.6.1678S. PMID: 15585788.
Lin PH, Sermersheim M, Li H, Lee PHU, Steinberg SM, Ma J. Vitamin D and cardiovascular disease prevention. Nat Rev Cardiol. 2020;17(11):745-759. doi:10.1038/s41569-020-0407-6
Rokadia HK, De A. Psychiatric emergencies in cancer patients. Ann Indian Acad Neurol. 2012 Oct;15(4):252-8. doi: 10.4103/0972-2327.104349. PMID: 23226822; PMCID: PMC3511811.