The Healing Power of Sunshine
In our fast-paced, technologically driven world, it’s easy to overlook the simple, yet profound benefits of spending time in the sun. Sunshine is more than just a source of light, it’s a powerful natural resource that offers a multitude of benefits. Research shows that sunshine supports the human body in many ways, including immune health, brain activity and emotional well-being among many other things!
Additionally, whether you are a newcomer to Winnipeg or a long-time resident, you’re well aware of the prolonged winters we endure with the cold, snow and limited sunlight often keeping us indoors. Now that it’s summer, let’s take full advantage of the extended daylight hours and bask in all the benefits that sunshine has to offer!
Vitamin D – The Sunshine Vitamin
The best-known benefit of sunlight is its ability to boost the body’s vitamin D supply. The Canadian Health Measures Survey, which collected samples from 10,761 people nationwide from January 2016 to December 2019, found that approximately 26% of Canadians had inadequate levels of vitamin D, and almost 8% were considered deficient (Government of Canada, Statistics Canada, 2023).
I’m sure you have heard about how beneficial vitamin D is for us, but have you ever wondered what it is and what it actually does? Vitamin D is synthesized in our skin in response to sunlight. This essential nutrient plays a crucial role in maintaining healthy bones and teeth, supporting our immune system, brain and nervous system, and regulating insulin levels.
One of the most significant benefits of vitamin D is its role in calcium absorption. Adequate levels of vitamin D ensures that our bodies can effectively absorb calcium, promoting strong and healthy bones. Without sufficient vitamin D, we are at a higher risk of developing conditions like osteoporosis and fractures.
Additionally, vitamin D is vital for a well-functioning immune system. It enhances pathogen-fighting effects of white blood cells that are important parts of our immune defense and decreases inflammation. A robust immune system is our first line of defense against infections and diseases, making vitamin D an essential component of overall health.
Sunshine and Sleep
“Every single human, just as soon as possible after waking up, should go outside and get at least 15 minutes of direct natural light. Period.” – Michael Bews, PhD
Exposure to natural light plays a crucial role in regulating our circadian rhythms, the internal clock that governs our sleep-wake cycle. The blue light emitted by the sun helps to synchronize this internal clock, ensuring that we feel awake during the day and sleepy at night. Early morning sunlight in particular seems to help people get to sleep at night. Spending time in the sun in the morning helps to increase the production of melatonin, the hormone responsible for regulating sleep. Melatonin production is triggered by darkness, so getting ample sunlight during the day helps ensure that melatonin levels rise in the evening, promoting restful sleep.
Improved sleep quality has a cascade of positive impacts on our health. It enhances cognitive function, mood, and overall energy levels, making us more productive and better equipped to handle the stresses of daily life. Furthermore, exposing yourself to light for its health and sleep benefits is called light therapy. Natural sunlight is the most potent form of light therapy, but light boxes that emit artificial light can be helpful for those unable to get outside in direct sunlight each morning. If you’re interested in trying light therapy, you can borrow a therapy lamp on campus here!
Sunshine and Emotional Well-Being
Sunshine also has a profound impact on our emotional well-being. Exposure to sunlight increases the brain’s release of a hormone called serotonin. Serotonin is associated with boosting mood and helping a person feel calm and focused. Low levels of serotonin are linked to an increased risk of major depression with a seasonal pattern (formerly known as seasonal affective disorder or SAD).
Regular exposure to sunlight can alleviate the symptoms of depression and anxiety, leading to improved mood and overall emotional health. It’s no coincidence that we often feel happier and more energetic on sunny days. The warmth and light of the sun can have immediate uplifting effect, helping to reduce stress and promote relaxation.
Practical Tips for Safe Sun Exposure
While the benefits of sunshine are undeniable, it’s important to enjoy it safely. Here are some tips to help you make the most of your time in the sun:
- Limit exposure: aim for about 10-30 minutes of midday sun exposure several times a week. This varies depending on your skin type and climate you live in.
- Use sunscreen: protect your skin by applying a broad-spectrum sunscreen with at least SPF 30 if you plan to be outside for an extended period. Don’t forget to reapply! You can also protect your lips with lip balm with at least SPF 15.
- Wear protective clothing. A hat, sunglasses, and long sleeves can help protect your skin from harmful UV rays.
- Seek shade: when appropriate, seek shade. Remember that sun rays are strongest between 10a.m. and 4p.m.
- Stay hydrated: drink plenty of water and electrolytes to stay hydrated!
Let’s Enjoy the Summer!
Sunshine is a natural, free resource that can significantly enhance our physical and emotional health. By boosting vitamin D levels, regulating our sleep cycles and improving our mood, spending time in the sun can lead to a healthier, happier life. So, the next time you see the sun shining, take a moment to step outside and soak up its many benefits. Your body and mind will thank you!
Sources:
Shedding Light on Canada’s Vitamin D Levels As We Approach the Shortest Day of the Year
How Getting Sunlight in the Morning Can Help You Sleep Better
Get Morning Light, Sleep Better at Night
What are the Benefits of Sunlight on Physical & Mental Health