Sunshine for Health: Key Benefits of Getting Enough Sunlight

Sunlight builds the immune system. When exposed to sunlight, the body makes vitamin D to support the proper functioning of T cells that contribute to immune defenses. A strong immune system protects the body against attack from foreign organisms. Vitamin D has been found to help modulate innate and adaptive immune responses. In addition, vitamin D deficiency is associated with increased susceptibility to infection and many autoimmune diseases.

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Sunlight is essential for healthy and strong bones. It helps the body produce vitamin D which stimulates the absorption of bone-strengthening calcium. This reduces the risk of bone diseases, fractures and osteoporosis.

According to a 2004 study published in the Journal American Society for Clinical Nutrition, vitamin D deficiency causes rickets among children, increases osteoporosis in adults and causes the painful bone disease osteomalacia.

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According to a 2012 study published in the Journal Neurobiology of Aging, vitamin D3 plays an important role in preventing age-related macular degeneration, the most common cause of blindness in the elderly. It helps in slowing down eye aging by reducing inflammation and improving visual function.

• For eye health, you cannot look directly at the sun so follow these steps.
• Stand in a sunny place in the morning. And do not wear lenses or glasses at that time.
• Close your eyes and allow the sunlight to pass through the eyelids.
• Feel the warmth of the sunrise on your eyes and slowly move your eyes up and down, from right to left.
• Do this for 5 minutes, then do palming (placing palms on eyes) once more for 5 minutes.
• Do it once a day.

Note: Avoid long-term exposure to bright sunlight as it may contribute to the development of cataracts.

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Sunlight can help you maintain a healthy weight by speeding up your metabolic rate. A 2014 study published in the journal Diabetes found that ultraviolet (UV) rays suppressed obesity and metabolic syndrome symptoms due to vitamin D.

Further research showed that nitric oxide (a compound that the skin releases after sun exposure) had similar slowing effects on obesity and diabetes. Researchers believe that nitric oxide may have beneficial effects on the way the body regulates metabolism. While vitamin D deficiency, on the other hand, may contribute to fat accumulation.

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Exposure to natural daylight helps maintain your sleep-wake cycle. Upon exposure to bright sunlight, the optic nerve sends a message to the gland in the brain that produces melatonin (melatonin is a hormone associated with sleep onset). The gland secretes less melatonin during the day. As darkness falls, it begins to increase production. Low levels of melatonin production are associated with poor sleep quality.

In addition, sunlight helps regulate circadian rhythms for better nighttime sleep. The circadian rhythm is a 24-hour cycle that regulates your sleep cycle by controlling biochemical, physiological, and behavioral processes.

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Getting regular sunlight exposure can naturally increase serotonin levels in your body to help reduce stress and fight mild depression.Serotonin is a neurotransmitter that regulates appetite, sleep, memory, and mood. Serotonin also plays a role in depression and susceptibility to suicide.

Lack of sunlight is often associated with depression and seasonal affective disorder (SAD), a form of depression that occurs most often during the winter months. Therefore, exposure to sunlight may help improve these conditions. In addition, a 2002 study published in the journal Lancet also suggests that sunlight and season have a positive effect on serotonin turnover in the brain.

Sunlight also helps increase your height. In 2009, an 18-year study by researchers at the University of Bristol in the UK found that women who became pregnant during the summer had taller, stronger-boned babies. Sunlight exposure triggers the body to make vitamin D, which has a particular effect on children's growth. Sun exposure affects bone mass, primarily increasing bone width. According to the United Kingdom's National Institute for Health and Clinical Excellence, getting enough vitamin D during pregnancy and breastfeeding is important for the baby's overall healthy development.

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Adequate amounts of vitamin D in the body may reduce the risk of colon, kidney and breast cancer. Lack of sun exposure contributes to vitamin D deficiency which increases the risk of many cancers.

According to a 2007 study published in the American Society for Clinical Nutrition, calcium and vitamin D significantly reduce the risk of all types of cancer in postmenopausal women due to improved nutritional status. In addition, vitamin D combined with other cancer treatments helps improve the patient's prognosis.

According to a 2010 study published in the journal Lancet Neurology, adequate vitamin D nutrition in the body may contribute to preventing multiple sclerosis, an autoimmune disease that affects the central nervous system (which affects the optic neurons of your brain, spine, and eyes). Also, low vitamin D during pregnancy may increase your child's risk of multiple sclerosis later in life. Also, sunlight exposure in children under the age of 20 may reduce the risk of multiple sclerosis.

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Exposure to sunlight is extremely beneficial for people with heart disease and those at high risk of heart disease. The sun's heat improves blood circulation and increases vitamin D levels, which in turn improves heart health. A 2012 study presented at the European Society of Hypertension meeting in London showed that vitamin D supplementation in winter may help reduce high blood pressure.

When exposed to UV rays, the body releases nitric oxide, which lowers high blood pressure. High blood pressure is a significant risk factor for heart attack, heart failure, stroke and other health problems. Sunlight also reduces cholesterol and stroke risk. Sunlight has many health benefits, but enjoy it in moderation.

Exposure to morning sun for 10 to 15 minutes (without sunscreen) is a good option.
Avoid direct sunlight during the hours between 10 a.m. and 4 p.m.

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