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The subject of light is complex, vast and vital to our health. In this blog post I will be focussing on sunlight and the benefits as well as misconceptions around sun exposure. In a later blog post I will be exploring the harm of artificial light and modern day living.
What is Sunlight?
Sunlight is a crucial part of life on Earth. It is what drives growth & the health of many plants, animals, and contrary to what some believe, humans too. Sunlight is the ‘solar radiation’ beaming from the sun down through our atmosphere to the surface of Earth. It contains many different types of light, some visible & others not. These different light types all have differing wavelengths (yep, light is actually waves). Sunlight includes visible light - all the colours of the rainbow - and non-visible light such as ultra-violet (UV) light which is broken into UVA, UVB and UVC, and infrared (IR) light.
Misconceptions
Recently in human history, there has been a strong narrative that the sun is harmful to us humans and should be avoided as much as possible - particularly in Australia. As a result, 1 in 4 Australian’s are classified as Vitamin D deficient (Bureau of Statistics), despite living in the ‘sunburnt country’. Many medical sources have claimed that “too much sun” will more than likely cause cancer, particularly melanoma. This is derived from studies performed on the effect UVA & UVB light on either an individual, or sometimes a clump of cells in a petri dish. The problem is that these studies don’t account for is twofold: firstly a natural environment (ie not a clump of cells and not in a laboratory with only UVA & UVB light present instead of the whole light spectrum available from the sun) and secondly a healthy circadian rhythm in the individuals taking part in the studies. On the contrary, there are more and more scientific studies becoming available demonstrating the increased risk of developing skin cancers in individuals with LOW levels of vitamin D. This would demonstrate the opposite point - decreased sun exposure (and therefor low vitamin D) increases risk of skin cancer.
"As a result, 1 in 4 Australian’s are classified as Vitamin D deficient, despite living in the ‘sunburnt country’"
This is not to say that those claims about UV light are entirely incorrect, or that you should immediately bathe yourself in as much sun as possible. Sunburns are a very clear sign your body has had enough UV light, and we will cover how to safely increase your sunlight intake over time later in this post.
Benefits of Sun Exposure
As is always the case with nature, sunlight is perfectly balanced and serves an important purpose. It actually gives our bodies vital information as to how we need to regulate our physiology and normal bodily processes.
Vitamin D
When our skin is exposed to UVB from sunlight, it produces vitamin D from a derivative of cholesterol (yep, cholesterol is of HUGE importance to our health in many ways. Another blog post incoming). Vitamin D is essential for many functions in our bodies, including maintaining good bone health through the adequate absorption of calcium from food in the gut, and stimulating the immune system.
Circadian Health
For humans, it is what regulates our sleep and wake cycles, known as our circadian rhythm. Cortisol is known as our ‘stress’ hormone, but also serves as our ‘waking’ hormone. It is stimulated by sunlight, in particular blue light, so it should sharply rise as the sun breaks the horizon, and then slowly diminish over the course of the day (generally speaking). Melatonin is our ‘sleep’ hormone, which is stimulated by red light and infrared light, should rise as the sun sets and peak through the night when there is no light whatsoever. Therefore, appropriate exposure to sunlight helps you to feel awake and energetic in the morning throughout the day, and to reach deep, restorative sleep at night.
Metabolism
Getting regular unfiltered sunlight at different times of the day help to regulate your metabolism through regulating your thyroid hormones, as well as your pancreatic hormones insulin and glucagon. Insulin is the hormone that keeps our blood sugars in control, so a lack of sensitivity to this hormone can lead to diabetes as well as sugar cravings & energy dips. Getting adequate sunlight during the day and darkness after the sun sets can help to regulate insulin levels and thus your body’s sensitivity to it, keeping your blood sugars in check.
Immune Function
Vitamin D is an important part of immune function, however the more general effects of sunlight on us help to make sure our bodies are healing & repairing more effectively & efficiently. This makes it more difficult for diseases to take hold & improves our immune system capabilities.
Mood
Have you ever noticed how everyone seems to be happier & more smiley on sunny days? It is very obvious as spring and summer begin to emerge, after the cold & dark months of winter. This is because serotonin is released in those who regularly expose themselves to the sun. Serotonin is responsible for boosting mood, as well as improving focus and a sense of calm.
Building Your Solar “Callus”
Incremental sun exposure over a period of time is the safest and most effective way to build your solar callus, and what better time to do it than winter! This is because the sun’s rays are less intense, and the days are the shortest at this time of year. Here are some simple steps to building your solar callus, and the best part is it’s free!
See the sunrise: getting out of bed, going outside or even just opening a window and getting your bare eyes and skin exposed to the early light of the sun is the most important step. This is because sunrise is what ‘sets’ our circadian rhythm and hormones, which causes a domino effect in terms of health benefits through the rest of our bodies. The red and infrared light you receive from the sun is highest at this time of day, and creates many healing effects, including reducing inflammation, stimulating immune function, cellular repair and even reduce pain and help with muscle relaxation. Consistency is more important than intensity - seeing the sunrise for just 2 minutes a day or as you drive to work every day is better than watching the sunrise for 30 minutes once a week. Try to see the sun before it rises above 10 degrees from the horizon - easier to do when the days are shorter and it rises later!
Incrementally increase your sunlight exposure to your bare eyes and skin throughout different times of the day: Start small - eat lunch outside, have your work break by an open window, go for a 10 minute walk etc. Over the course of days to weeks, incrementally increasing the length of time and frequency of sun exposure helps your body to learn what it needs from the sun.
See sunset: this is a similar concept to sunrise, although slightly less powerful. Seeing the sun set and absorbing all of the glorious red and infrared light gives our bodies the best chance to prepare for restorative sleep and undergo immense cellular healing through the night.
Reduce artificial light: particularly when the sun is down, reducing and avoiding artificial light to the best of your ability will create huge changes in the way that your body regulates its sleep/wake hormones, hunger hormones, blood sugar regulation hormones, and how well it fights infection and disease processes. There is emerging evidence to show a link between increased artificial light exposure after dark and chronic diseases like diabetes, obesity, Alzheimer's disease, depression and even some cancers.
Sunlight is a powerful, natural source of health benefits that can improve both physical and mental well-being. The advantages of regular, safe sun exposure are undeniable. So, step outside, soak up some rays, and let the sunshine work its magic on your body and mind. Remember, a little sunlight each day can go a long way in promoting a healthier, happier you.
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