Conventional advice recommends you slather on sunscreen to protect your skin from harmful UV rays, premature ageing and skin cancer.
However, many benefits come from sun exposure without sunscreen. Even a few minutes of exposing your naked eyes and skin to the sun can benefit your body and mind.
Here are 4 ways a healthy dose of sunlight without sunscreen can be incredibly beneficial.
1. Boosts vitamin D levels
When you think about the benefits of sun exposure, the first thing that probably comes to mind is increased vitamin D levels.
Your body synthesises vitamin D, when you expose your skin to sunlight, especially UVB rays. Known as the sunshine vitamin, vitamin D bolsters your immune system, bone health, cognitive function, and more.
How much sun do you need to meet your vitamin D requirements?
The amount you need varies depending on your location, the time of day, the quality of sunlight you receive, and skin melanin content. The darker your skin, the more sunshine you’ll need.
Apps like MyCircadian App can help you track your vitamin D intake by measuring your UV exposure and advising you when to sunbathe, when to turn your body over, and when to go inside.
2. Improves mental health
But sunlight is more than just a source of vitamin D — it’s a mood booster.
You may have heard about Seasonal Affective Disorder (SAD). Also called seasonal depression, this condition is a form of major depression triggered by seasonal changes. It generally occurs during winter when days are shorter.
SAD is linked to a drop in serotonin, a “feel-good” hormone, triggered by decreased sun exposure.
This reduction in serotonin occurs because sunlight entering your eyes triggers the hormone to release, acting like a natural antidepressant.
3. Increases nitric oxide production
Recent research indicates that consistent sun exposure, mainly through UVA rays, also helps release nitric oxide in your body.
This molecule is responsible for a host of positive health effects, including vasodilation and a decrease in peripheral vascular resistance. Both help reduce your blood pressure and suppress glucose intolerance and insulin resistance. This is excellent news for your heart, metabolism, and brain health.
4. Regulates circadian rhythms
Your circadian rhythm is a collective of mental, physical and behavioural changes that follow a 24-hour cycle.
These changes help regulate critical physiological processes such as sleep, hunger, hormone production, and cell regeneration.
Sunlight plays a pivotal role in regulating your circadian rhythm. When sunlight enters your eyes, it communicates with the hypothalamus region in your brain, specifically a group of cells known as suprachiasmatic nuclei (SCN).
The SCN uses this light information to orchestrate your internal clock, adjusting various bodily functions, including your sleep-wake cycle. This is why irregular sunlight exposure can lead to sleep disorders.
Ideally you want to see at least a few minutes of sunrise before any other light hits your eyes in the morning. This will set your circadian rhythm for the entire day.
You can find out what time sunrise is where you are using an App like MyCircadian App.
How to enjoy safe sun exposure
Make the most of your sun exposure using the following tips:
- Expose yourself! When you’re trying to get your daily dose of sunshine, avoid sunglasses and wear as little clothing as possible.
- Use zinc oxide. If you need to protect your skin, zinc oxide is a better choice than regular sunscreen. But bear in mind that it shouldn’t be used to block out sun exposure entirely — it’s important to expose your skin to sunlight!
- Use an app. Apps like MyCircadian App can help you track your vitamin D intake by measuring your UV exposure and advising you when to sunbathe, when to turn your body over, and when to go inside.
- See the sunrise. Prioritise seeing the sunrise. Getting light exposure first thing in the morning sets your circadian rhythm for the entire day.
Incorporating safe sun exposure into your daily routine can boost your mood and overall well-being.
Not only is it essential for maintaining optimal vitamin D levels, it will it support your mental health and physical health by setting your circadian rhythm.
If you’d like to learn more about Terrain Theory and how it can guide you to true health and well-being, book a Discovery Call with one of our Health Coaches today.
