Mental Health Benefits of Sunlight
Sunlight is our primary source of vitamin D.
Did you know vitamin D does WAY more than just give you strong bones? Vitamin D from sunlight, specifically ultraviolet B (UVB) exposure, has long been known to have musculoskeletal health benefits.
However, recent research has shown vitamin D has a much broader role in our wellbeing. Here are some the ways sunlight can benefit you:
-Aids sleep
-Increases energy levels
-Boosts the immune system
-Relieves stress
-Enhances mood
-Strengthens bones
Here’s a meta analysis discussing the social, mental and physical health benefits of exposure to nature. Moral of the story - get outside and get some sunlgiht!
Relieve Stress
Spending time outside in the sun can have some amazing benefits for your body and mind! Did you know that it can actually help regulate melatonin?
Melatonin is the hormone that helps us sleep and getting proper sleep is essential for managing stress. By getting sunlight, you can help regulate melatonin and improve your sleep quality.
Sunlight can also boost your levels of serotonin, which is a hormone that helps stabilize your mood. This not only helps people feel happier, but it can also help them feel calm and relaxed. So, if you’re feeling stressed or anxious, try spending some time in the sun to boost your serotonin levels and help calm your mind.
Also, you’re often engaging in some type of movement if you’re outside which can further help relieve stress. You can read more about the benefits of movement on mental health here.
Strengthen Bones
Your body uses sunlight to convert vitamin D into its active form - calciferol. The primary component of your bones is calcium, and calciferol is needed to keep bones strong. Calcium can’t be properly absorbed without vitamin D!
Without vitamin D your bones can become thin or soft. Vitamin D deficiency is correlated with osteoporosis. Osteoporosis can increase risk of falls and bone fractures.
Vitamin D is essential for maintaining healthy bones. Similarly, low intensity exercise such as walking helps to keep bones strong, so a morning walk in the sun has double benefit!
Strong bones will allow you to keep moving your body even as you age. Read more about how movement enhancing bone strength and your mental health here.
Summary
Sunlight has plentiful mental health benefits. Sunlight can aid in sleep, boost your immune system, enhance your mood, increase energy levels, relieve stress, and strengthen bones!
Go outside and let sunlight be your natural mental health boost!
FRIENDLY REMINDER - Wear sunscreen everyday to protect your skin from the sun and remember to get your annual skin check!
Seasonal Affective Disorder
Have you ever noticed feeling more down and gloomy during the winter months? Winter is when people sometimes struggle with what’s called seasonal affective disorder (SAD).
SAD is a type of temporary depression related to decreased day length during the winter season.
Seasonal affective disorder (SAD) symptoms usually start in the fall, persist throughout the winter, and then improve or resolve in the springtime. This is because winter is the time when people experience less sunlight! Very rarely, it’s reversed and people feel worse during the spring/summer months.
A graphic from the National Institute of Mental Health discussing seasonal affective disorder can be found here.
Symptoms of seasonal affective disorder typically include but are not limited to:
-Appetite changes (craving carbs)
-Oversleeping
-Losing interest in things you enjoy (anhedonia)
-Trouble concentrating
-Low energy
-Weight gain
As a kind reminder - this is general advice about the topic of sunlight and shouldn’t be taken as a diagnosis. Always consult your medical provider!
Keep reading on how to combat seasonal affective disorder!
Bright light therapy is the standard of care for those struggling with seasonal affective disorder.
RECOMMENDATION: Make sure the light you purchase is at least 10,000 lux!
Vitamin D
You can get some vitamin D from foods like salmon and eggs, but you get most of your vitamin D from your body producing it from sunlight!
Sunlight is your body's primary source of vitamin D. Direct sunlight from ultraviolet B (UVB) exposure triggers the creation of vitamin D and converts it to its active form, calciferol, for your body to use.
Vitamin D insufficiency and deficiency are relatively common in the United States. Vitamin D levels below 30 ng/mL are considered insufficient for proper health.
Optimal levels of vitamin D range from 30-100 ng/mL.
FUN FACT: About 70% of the United States population is vitamin D deficient!
The Endocrine Society defines vitamin D insufficiency as levels 21-29 ng/mL. According to the Institute of Medicine and Endocrine Society, vitamin D deficiency is when levels drop below 20 ng/mL.
If you’ve been struggling with your mental health, it might be worth consulting your provider to check your vitamin D level. If your vitamin D levels are low, you should discuss supplementation with your provider.
If you do decide to start supplementation, vitamin D is a fat soluble vitamin. It’s best absorbed when taken with food! Check that your vitamin D doesn’t have seed oils in it.
Since supplements aren’t regulated, you can't always be 100% certain of what you're getting and whether it's safe.
An important note - dietary supplements, such as vitamin D, aren't monitored by the U.S. Food and Drug Administration (FDA) the same way prescribed medications are.
A good rule of thumb is to make sure your product has the “USP.” This means the contents of the product have been tested by the non-profit research group United States Pharmacopeia. Here’s an example of how to read a supplement label.
Remember sunlight exposure is a natural way to boost your vitamin D!