❖
People who avoid sunlight have a shorter life expectancy,
with research showing
that sun avoidance
is as harmful to longevity as smoking ...
❖
People who avoid sunlight have a shorter life expectancy,
with research showing
that sun avoidance
is as harmful to longevity as smoking ...
❖
❖
How Sensible Sun Exposure Supports Overall Health Analysis
Story at-a-glance
In this featured video from Grassroots Health, Dr. Michael Holick, a professor of medicine, physiology and biophysics at the Boston University School of Medicine and a leading vitamin D researcher, provides eye-opening insights on the importance of vitamin D to optimal health, and why sun exposure is the best source of this vital nutrient.
Most people assume they can simply take a pill to get the same benefits, but according to research, the effects are different. Holick breaks down exactly what happens in your body when it absorbs natural sunlight, highlighting key mechanisms that go far beyond just vitamin D production.
Sunlight Triggers More Than Just Vitamin D Production
Holick has spent decades researching vitamin D and the effects of sunlight exposure on human health.
• There's more to sun exposure than just vitamin D production --
His work has demonstrated that sun exposure not only generates vitamin D but also triggers the production of other beneficial compounds that support immune function, cardiovascular health and even mental well-being.
• Sun-derived vitamin D is processed differently --
Through his extensive research, Holick has shown that the body processes vitamin D from sunlight differently than it does from supplements, leading to longer-lasting effects and additional health benefits that cannot be replicated with a pill.1
"When you make vitamin D in your skin what happens is that you actually don't make vitamin D … It's the precursor of cholesterol known as 7-Dehydrocholesterol. It absorbs the ultraviolet radiation or light from sunlight. It opens up that cholesterol molecule into pre-vitamin D," he explains.
"[A]s soon as pre-vitamin D is made, it's absorbing ultraviolet light and it's being converted to other photo products called lumisterol and tachysterol. We, and Dr. Slominski and others, are beginning to show now that these photo products may have some unique biologic properties."
Sunlight-Derived Vitamin D Stays in the Body Longer
One of Holick's most significant findings is that vitamin D made in the skin lasts two to three times longer in the bloodstream than vitamin D taken orally.
• Your body uses all the vitamin D you get from sunlight --
When you ingest a supplement, only about 60% of the vitamin D binds to your body's transport proteins, while the rest is quickly excreted.
In contrast, vitamin D made from sun exposure is bound at nearly 100%, making it far more efficient and useful.2 This means that a single session of moderate sun exposure provides a much more stable and sustained supply of vitamin D than taking a daily supplement.
• Vitamin D from the sun has a self-regulating process --
Unlike supplements, which can lead to dangerously high vitamin D levels when taken in excess, sun-derived vitamin D undergoes a self-regulating process. Your body regulates how much vitamin D it produces naturally, preventing toxic buildup, something that is not possible with high-dose supplementation.3
• There's no danger of overdosing -- This mechanism ensures that your body only produces the amount of vitamin D it needs, making sunlight the safest and most efficient way to maintain optimal levels without the risk of overdose. Holick explains:
"Why don't you become toxic when you're exposed to sunlight? …
Mother Nature is really clever. When you're exposed to sunlight you're making pre-vitamin D, which then converts to vitamin D, which is slowly entering into your bloodstream. But also, it's now being exposed to sunlight and to ultraviolet-B and ultraviolet-A radiation.
By doing so, pre-vitamin D gets converted to lumisterol and tachysterol. Vitamin D gets incorporated and is absorbing that ultraviolet radiation and is converted to 5,6-trans super sterols.
And so, we think that all of these different photo products are being made and no longer are you making vitamin D … We showed many years ago, if you expose human skin constantly, you can only convert about maximum 15% of the pre-vitamin D ultimately to vitamin D.
So, as a result, Mother Nature designed us that even if you were crazy enough to go outside for the entire day, you will not become toxic because sunlight will destroy any excess."
In contrast, excessive intake of vitamin D supplements can lead to dangerously high calcium levels, resulting in kidney damage and other serious health issues.4
Save This Article for Later - Get the PDF Now ...
Download PDF
Sunlight Triggers Additional Health-Boosting Compounds
Beyond vitamin D, Holick's research reveals that the skin produces several other important compounds when exposed to sunlight.
• Sunlight boosts nitric oxide production --
This is released into the bloodstream during sun exposure, helping to lower blood pressure and improve circulation.
This explains why people often feel more relaxed after spending time in the sun — nitric oxide acts as a natural vasodilator, widening blood vessels and enhancing blood flow.5
"[W]hen you're exposed to sunlight, you immediately release nitric oxide in your skin cells and that causes vasodilation. I.e., it's a medication that could be used for decreasing blood pressure. Also, it stimulates then the enzyme to actually make more nitric oxide.
So, you have two processes going on simultaneously. One is you're instantly releasing nitric oxide making you feel more relaxed, and secondly it will stimulate now the production of nitric oxide so that this effect lasts for a longer period of time," he explains.
• Sunlight also stimulates the release of beta-endorphins --
These are your body's natural painkillers and mood enhancers. Beta-endorphins contribute to the feeling of well-being that many people experience after being outdoors.6 This natural mood-boosting effect is one reason why sun exposure has been linked to reduced rates of depression and seasonal affective disorder (SAD).7
Sensible Sun Exposure Reduces the Risk of Chronic Diseases
Holick's findings suggest that regular, moderate sun exposure is associated with a lower risk of chronic diseases.
• Avoiding the sun affects your longevity --
One study he references found that people who avoid the sun have the same reduced life expectancy as smokers, indicating that sun exposure plays a major role in overall longevity.8
According to the authors of that study:
"Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking."9
• Optimal sun exposure helps you live longer and healthier --
Additionally, research from Sweden has shown that individuals with the lightest skin, who receive the most sun exposure, tend to live longer and experience fewer chronic illnesses compared to those who avoid the sun.10,11
• The benefits extend to cardiovascular health --
Sun exposure has been linked to a lower risk of high blood pressure, heart disease, and stroke.
The release of nitric oxide not only helps regulate blood pressure but also reduces arterial stiffness, a key factor in preventing heart disease.
By spending time outdoors regularly, individuals could improve their cardiovascular function in a way that cannot be replicated by supplements alone.12
"When you're exposed to sunlight, you increase DNA repair enzymes. And so, yes, you initially damage your DNA, no question about it. But Mother Nature designed us so that you would repair those, and as a result, no long-lasting effect. And so, in my opinion, there is really minimal risk for being exposed to sensible sun exposure, but there's a lot of upside in improving your overall health and well-being," Holick says.
Story at-a-glance
- Sun-derived vitamin D lasts two to three times longer in the bloodstream than supplements, making it a more efficient and sustainable source for maintaining optimal levels
- Sun exposure triggers the release of nitric oxide, which naturally lowers blood pressure and improves circulation, reducing the risk of heart disease
- Beta-endorphins, your body's natural painkillers and mood enhancers, are produced in your skin during sun exposure, helping to boost mental well-being and reduce stress
- People who avoid sunlight have a shorter life expectancy, with research showing that sun avoidance is as harmful to longevity as smoking
- Sunscreen blocks up to 97.5% of UVB rays, significantly reducing your body's ability to make vitamin D, making strategic sun exposure essential for overall health
In this featured video from Grassroots Health, Dr. Michael Holick, a professor of medicine, physiology and biophysics at the Boston University School of Medicine and a leading vitamin D researcher, provides eye-opening insights on the importance of vitamin D to optimal health, and why sun exposure is the best source of this vital nutrient.
Most people assume they can simply take a pill to get the same benefits, but according to research, the effects are different. Holick breaks down exactly what happens in your body when it absorbs natural sunlight, highlighting key mechanisms that go far beyond just vitamin D production.
Sunlight Triggers More Than Just Vitamin D Production
Holick has spent decades researching vitamin D and the effects of sunlight exposure on human health.
• There's more to sun exposure than just vitamin D production --
His work has demonstrated that sun exposure not only generates vitamin D but also triggers the production of other beneficial compounds that support immune function, cardiovascular health and even mental well-being.
• Sun-derived vitamin D is processed differently --
Through his extensive research, Holick has shown that the body processes vitamin D from sunlight differently than it does from supplements, leading to longer-lasting effects and additional health benefits that cannot be replicated with a pill.1
"When you make vitamin D in your skin what happens is that you actually don't make vitamin D … It's the precursor of cholesterol known as 7-Dehydrocholesterol. It absorbs the ultraviolet radiation or light from sunlight. It opens up that cholesterol molecule into pre-vitamin D," he explains.
"[A]s soon as pre-vitamin D is made, it's absorbing ultraviolet light and it's being converted to other photo products called lumisterol and tachysterol. We, and Dr. Slominski and others, are beginning to show now that these photo products may have some unique biologic properties."
Sunlight-Derived Vitamin D Stays in the Body Longer
One of Holick's most significant findings is that vitamin D made in the skin lasts two to three times longer in the bloodstream than vitamin D taken orally.
• Your body uses all the vitamin D you get from sunlight --
When you ingest a supplement, only about 60% of the vitamin D binds to your body's transport proteins, while the rest is quickly excreted.
In contrast, vitamin D made from sun exposure is bound at nearly 100%, making it far more efficient and useful.2 This means that a single session of moderate sun exposure provides a much more stable and sustained supply of vitamin D than taking a daily supplement.
• Vitamin D from the sun has a self-regulating process --
Unlike supplements, which can lead to dangerously high vitamin D levels when taken in excess, sun-derived vitamin D undergoes a self-regulating process. Your body regulates how much vitamin D it produces naturally, preventing toxic buildup, something that is not possible with high-dose supplementation.3
• There's no danger of overdosing -- This mechanism ensures that your body only produces the amount of vitamin D it needs, making sunlight the safest and most efficient way to maintain optimal levels without the risk of overdose. Holick explains:
"Why don't you become toxic when you're exposed to sunlight? …
Mother Nature is really clever. When you're exposed to sunlight you're making pre-vitamin D, which then converts to vitamin D, which is slowly entering into your bloodstream. But also, it's now being exposed to sunlight and to ultraviolet-B and ultraviolet-A radiation.
By doing so, pre-vitamin D gets converted to lumisterol and tachysterol. Vitamin D gets incorporated and is absorbing that ultraviolet radiation and is converted to 5,6-trans super sterols.
And so, we think that all of these different photo products are being made and no longer are you making vitamin D … We showed many years ago, if you expose human skin constantly, you can only convert about maximum 15% of the pre-vitamin D ultimately to vitamin D.
So, as a result, Mother Nature designed us that even if you were crazy enough to go outside for the entire day, you will not become toxic because sunlight will destroy any excess."
In contrast, excessive intake of vitamin D supplements can lead to dangerously high calcium levels, resulting in kidney damage and other serious health issues.4
Save This Article for Later - Get the PDF Now ...
Download PDF
Sunlight Triggers Additional Health-Boosting Compounds
Beyond vitamin D, Holick's research reveals that the skin produces several other important compounds when exposed to sunlight.
• Sunlight boosts nitric oxide production --
This is released into the bloodstream during sun exposure, helping to lower blood pressure and improve circulation.
This explains why people often feel more relaxed after spending time in the sun — nitric oxide acts as a natural vasodilator, widening blood vessels and enhancing blood flow.5
"[W]hen you're exposed to sunlight, you immediately release nitric oxide in your skin cells and that causes vasodilation. I.e., it's a medication that could be used for decreasing blood pressure. Also, it stimulates then the enzyme to actually make more nitric oxide.
So, you have two processes going on simultaneously. One is you're instantly releasing nitric oxide making you feel more relaxed, and secondly it will stimulate now the production of nitric oxide so that this effect lasts for a longer period of time," he explains.
• Sunlight also stimulates the release of beta-endorphins --
These are your body's natural painkillers and mood enhancers. Beta-endorphins contribute to the feeling of well-being that many people experience after being outdoors.6 This natural mood-boosting effect is one reason why sun exposure has been linked to reduced rates of depression and seasonal affective disorder (SAD).7
Sensible Sun Exposure Reduces the Risk of Chronic Diseases
Holick's findings suggest that regular, moderate sun exposure is associated with a lower risk of chronic diseases.
• Avoiding the sun affects your longevity --
One study he references found that people who avoid the sun have the same reduced life expectancy as smokers, indicating that sun exposure plays a major role in overall longevity.8
According to the authors of that study:
"Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking."9
• Optimal sun exposure helps you live longer and healthier --
Additionally, research from Sweden has shown that individuals with the lightest skin, who receive the most sun exposure, tend to live longer and experience fewer chronic illnesses compared to those who avoid the sun.10,11
- 7 Int J Environ Res Public Health. 2021 Feb 9;18(4):1670
- 8, 9 J Intern Med. October 2016;280(4):375-87
- 11 J Intern Med. July 2014;276(1):77-86
• The benefits extend to cardiovascular health --
Sun exposure has been linked to a lower risk of high blood pressure, heart disease, and stroke.
The release of nitric oxide not only helps regulate blood pressure but also reduces arterial stiffness, a key factor in preventing heart disease.
By spending time outdoors regularly, individuals could improve their cardiovascular function in a way that cannot be replicated by supplements alone.12
"When you're exposed to sunlight, you increase DNA repair enzymes. And so, yes, you initially damage your DNA, no question about it. But Mother Nature designed us so that you would repair those, and as a result, no long-lasting effect. And so, in my opinion, there is really minimal risk for being exposed to sensible sun exposure, but there's a lot of upside in improving your overall health and well-being," Holick says.
❖
❖
Sun Exposure Plays a Key Role in Immune Function
Your immune system also benefits significantly from sunlight exposure. Holick's research highlights that vitamin D is critical for immune regulation, reducing the risk of autoimmune diseases like multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes.
• Vitamin D helps moderate inflammation --
Studies show that individuals living at higher latitudes, where sunlight is scarce, have a much higher prevalence of these conditions. This is because vitamin D plays a key role in controlling inflammation and supporting the body's defense against infections.13
• Vitamin D helps reduce your risk of cancer --
Holick illustrates this by sharing the results of one of the studies they conducted:
"[W]e gave 600, 4,000 or 10,000 units a day to healthy, vitamin D deficient, insufficient adults and got their blood level at the beginning and at the end. [We] looked at their white blood cells and looked at what genes are being expressed.
What was really remarkable, on 600 units a day, a little over 150 genes were actually being affected. So even a tiny amount of vitamin D is having an effect. 4,000 units a day, about 300 genes. On 10,000 units a day, more than 1,200 genes were being affected.
And these genes control apoptosis, which plays a role in reducing risk for cancer, effects on your immune system, on DNA repair, and on a variety of other metabolic processes. So, we do believe that vitamin D has a very important role to play on your immune system."
Additionally, vitamin D has been found to enhance the expression of antimicrobial peptides, which help the body fight off infections more effectively.14
During flu season, low vitamin D levels have been associated with a higher risk of respiratory infections, a finding that further reinforces the importance of getting adequate sun exposure.15
Sunlight Influences Circadian Rhythms and Sleep Quality
Holick also highlights the connection between sun exposure and circadian rhythm regulation. Your body's internal clock is largely governed by natural light exposure, with sunlight helping to regulate melatonin production. "You have what are called clock and period genes in your cells.
These regulate the circadian rhythm within your cell. And we showed that UVB radiation will definitely upregulate period and clock genes in your skin cells," he says.
• Melatonin is the hormone responsible for signaling that it's time to sleep --
People who get regular morning sunlight exposure tend to have healthier sleep patterns, falling asleep more easily and experiencing deeper, more restorative sleep.16
• Blue light helps balance your sleep-wake cycle --
This type of light you get from the sun during the day helps to keep the body's sleep-wake cycle in balance, while excessive exposure to artificial blue light from screens at night interferes with melatonin production. This is why experts recommend spending time outside during the day and minimizing screen exposure in the evening to maintain a healthy circadian rhythm.17
Sunscreen and Sun Avoidance Severely Limit Vitamin D
Production
Holick emphasizes that excessive sunscreen use and sun avoidance lead to severe vitamin D deficiency.
• Using sunscreen daily hampers your vitamin D production --
A sunscreen with an SPF of just 30 blocks about 97.5% of UVB radiation, effectively shutting down your body's ability to make vitamin D. Studies of outdoor workers, such as farmers who regularly apply sunscreen, show that many remain vitamin D deficient despite being outdoors for long hours.18
• This does not mean sunscreen should be avoided entirely --
Rather, Holick recommends using it strategically. "What I always recommend for my own self and also my family members is, you could wear some protection on your face or a hat, and on the top of your hands and ears. Those are the areas that are always constantly sun exposed," he said.
In addition, getting sun at midday, when UVB rays are strongest, allows for the most efficient vitamin D synthesis in a shorter amount of time, reducing the need for prolonged exposure.19
Your immune system also benefits significantly from sunlight exposure. Holick's research highlights that vitamin D is critical for immune regulation, reducing the risk of autoimmune diseases like multiple sclerosis, rheumatoid arthritis, and Type 1 diabetes.
• Vitamin D helps moderate inflammation --
Studies show that individuals living at higher latitudes, where sunlight is scarce, have a much higher prevalence of these conditions. This is because vitamin D plays a key role in controlling inflammation and supporting the body's defense against infections.13
• Vitamin D helps reduce your risk of cancer --
Holick illustrates this by sharing the results of one of the studies they conducted:
"[W]e gave 600, 4,000 or 10,000 units a day to healthy, vitamin D deficient, insufficient adults and got their blood level at the beginning and at the end. [We] looked at their white blood cells and looked at what genes are being expressed.
What was really remarkable, on 600 units a day, a little over 150 genes were actually being affected. So even a tiny amount of vitamin D is having an effect. 4,000 units a day, about 300 genes. On 10,000 units a day, more than 1,200 genes were being affected.
And these genes control apoptosis, which plays a role in reducing risk for cancer, effects on your immune system, on DNA repair, and on a variety of other metabolic processes. So, we do believe that vitamin D has a very important role to play on your immune system."
Additionally, vitamin D has been found to enhance the expression of antimicrobial peptides, which help the body fight off infections more effectively.14
During flu season, low vitamin D levels have been associated with a higher risk of respiratory infections, a finding that further reinforces the importance of getting adequate sun exposure.15
Sunlight Influences Circadian Rhythms and Sleep Quality
Holick also highlights the connection between sun exposure and circadian rhythm regulation. Your body's internal clock is largely governed by natural light exposure, with sunlight helping to regulate melatonin production. "You have what are called clock and period genes in your cells.
These regulate the circadian rhythm within your cell. And we showed that UVB radiation will definitely upregulate period and clock genes in your skin cells," he says.
• Melatonin is the hormone responsible for signaling that it's time to sleep --
People who get regular morning sunlight exposure tend to have healthier sleep patterns, falling asleep more easily and experiencing deeper, more restorative sleep.16
• Blue light helps balance your sleep-wake cycle --
This type of light you get from the sun during the day helps to keep the body's sleep-wake cycle in balance, while excessive exposure to artificial blue light from screens at night interferes with melatonin production. This is why experts recommend spending time outside during the day and minimizing screen exposure in the evening to maintain a healthy circadian rhythm.17
Sunscreen and Sun Avoidance Severely Limit Vitamin D
Production
Holick emphasizes that excessive sunscreen use and sun avoidance lead to severe vitamin D deficiency.
• Using sunscreen daily hampers your vitamin D production --
A sunscreen with an SPF of just 30 blocks about 97.5% of UVB radiation, effectively shutting down your body's ability to make vitamin D. Studies of outdoor workers, such as farmers who regularly apply sunscreen, show that many remain vitamin D deficient despite being outdoors for long hours.18
• This does not mean sunscreen should be avoided entirely --
Rather, Holick recommends using it strategically. "What I always recommend for my own self and also my family members is, you could wear some protection on your face or a hat, and on the top of your hands and ears. Those are the areas that are always constantly sun exposed," he said.
In addition, getting sun at midday, when UVB rays are strongest, allows for the most efficient vitamin D synthesis in a shorter amount of time, reducing the need for prolonged exposure.19
❖
❖
Avoiding high-intensity midday sun exposure
until you've been off vegetable oils for at least
six months,
❖
as polyunsaturated fats like linoleic acid,
which are extremely prone to oxidation, get incorporated into your skin cells.
When exposed to sunlight, these oils oxidize,
forming harmful compounds that raise your risk of sunburn and skin damage.
❖
Do Not Use Oil at All
Most Destructive Food
Most Harmful in Food
❖
Avoiding high-intensity midday sun exposure
until you've been off vegetable oils for at least
six months,
❖
as polyunsaturated fats like linoleic acid,
which are extremely prone to oxidation, get incorporated into your skin cells.
When exposed to sunlight, these oils oxidize,
forming harmful compounds that raise your risk of sunburn and skin damage.
❖
Do Not Use Oil at All
Most Destructive Food
Most Harmful in Food
❖
❖
How to Get the Most Health Benefits from Sun Exposure
If you want to improve your vitamin D levels, boost your immune system and support your cardiovascular health, you need to approach sun exposure the right way.
Avoiding the sun entirely or slathering on sunscreen every time you step outside could be doing you more harm than good. Instead, focus on smart, intentional sun exposure that works with your body's natural processes. Here's how to get the maximum benefits from the sun while keeping your skin safe:
1. Get morning sunlight to regulate your body's internal clock --
If you struggle with poor sleep, low energy, or mood swings, your circadian rhythm might be out of sync. The easiest fix is to step outside within the first hour of waking up, as morning sunlight helps regulate melatonin production, keeping your sleep-wake cycle balanced.
Even 10 to 15 minutes of direct morning light on your skin and eyes (without sunglasses) can make a noticeable difference in your energy and sleep quality.
2. Expose large areas of skin to midday sun without burning --
Vitamin D production happens when your skin absorbs UVB rays, which are strongest around midday. To maximize your vitamin D levels safely, aim to expose at least 30% to 40% of your body (arms, legs, and back) for about 10 to 30 minutes, depending on your skin type.
If you have darker skin, you will need a bit more time. If you burn easily, start with short sessions and gradually build up your tolerance. Never stay out long enough to burn — redness means damage, not health.
All of that said, I recommend avoiding high-intensity midday sun exposure until you've been off vegetable oils for at least six months, as polyunsaturated fats like linoleic acid, which are extremely prone to oxidation, get incorporated into your skin cells. When exposed to sunlight, these oils oxidize, forming harmful compounds that raise your risk of sunburn and skin damage.
3. Reduce sunscreen use on non-burn-prone areas --
Sunscreen blocks nearly all UVB rays, making it almost impossible for your body to produce vitamin D. As Holick recommends, use sunscreen strategically; only apply it on areas prone to sun damage instead of covering every inch of your skin. If you plan to be outside for long periods, wear protective clothing or seek shade after getting your necessary sun exposure.
4. Avoid the common mistake of over-supplementing --
While vitamin D supplements are helpful in certain situations, they do not provide the same benefits as sun-derived vitamin D. When you take high-dose supplements, you risk accumulating too much vitamin D, which leads to calcium imbalances and kidney stress. If you are getting regular sun exposure, there is little need for excessive supplementation.
5. Support your skin's natural protection -- VEGETABLE OIL ...
Your diet plays a major role in how your skin responds to sunlight.
As mentioned, if you consume a diet high in vegetable oils and processed foods, your skin is more prone to oxidative stress and damage. In this case, temporarily limit midday sun exposure while drastically reducing your vegetable oil intake. After around four to six months, you can resume getting midday sunlight.
To help protect your skin from sun damage while reducing seed oil intake, consider supplementing with astaxanthin, one of the most powerful carotenoids.
A daily dose of 12 mg provides potent antioxidant support and may extend the time it takes for your skin to burn from sun exposure.20
Research also suggests it could play a role in minimizing skin photoaging and lowering the risk of skin cancer.21
Another beneficial nutrient is niacinamide, which supports skin health and may help protect against photoaging and skin cancer.22
While some recommend applying it topically,23 taking 50 mg orally will also work.
Additionally, taking a low-dose aspirin (81 mg) about 30 to 60 minutes before sun exposure could help reduce the risk of skin cancer. This may work by preventing LA in your skin from being converted into oxidized linoleic acid metabolites (OXLAMs), which are strongly linked to skin and other cancers.24
In addition, prioritize saturated fats from sources like grass fed butter, ghee and tallow, which help maintain strong, resilient skin.
Antioxidant-rich foods like berries, carrots and dark leafy greens also provide nutrients that protect against UV damage from the inside out.
Frequently Asked Questions (FAQs) About Sensible Sun Exposure
Q: Why is sun exposure better than vitamin D supplements?
A: Vitamin D produced from sunlight lasts two to three times longer in the bloodstream and is more efficiently used by the body. Sun-derived vitamin D also comes with self-regulating safety mechanisms, preventing overdose — something supplements cannot do.
Q: What other health benefits does sun exposure provide beyond vitamin D?
A: Sun exposure triggers the release of nitric oxide, lowering blood pressure and improving circulation, and stimulates the production of beta-endorphins, natural mood-boosters that help reduce stress and promote mental well-being.
Q: How does avoiding sunlight impact overall health and longevity?
A: Avoiding sun exposure has been shown to shorten life expectancy, with studies suggesting that sun avoidance is as harmful as smoking. Sensible sun exposure supports cardiovascular health, reduces inflammation, and strengthens the immune system.
Q: Does sunscreen interfere with vitamin D production?
A: Yes. Sunscreens block up to 97.5% of UVB rays, which are essential for vitamin D production. While sunscreen has its place, strategic use is recommended — covering only burn-prone areas and allowing for brief, unprotected exposure to optimize vitamin D synthesis.
Q: How can I safely maximize the health benefits of sun exposure?
A: Get regular morning sun for circadian rhythm support, expose large skin areas to midday sun in moderation without burning, reduce vegetable oils in your diet to prevent skin damage, and focus on whole foods and antioxidants that protect and nourish the skin from within.
If you want to improve your vitamin D levels, boost your immune system and support your cardiovascular health, you need to approach sun exposure the right way.
Avoiding the sun entirely or slathering on sunscreen every time you step outside could be doing you more harm than good. Instead, focus on smart, intentional sun exposure that works with your body's natural processes. Here's how to get the maximum benefits from the sun while keeping your skin safe:
1. Get morning sunlight to regulate your body's internal clock --
If you struggle with poor sleep, low energy, or mood swings, your circadian rhythm might be out of sync. The easiest fix is to step outside within the first hour of waking up, as morning sunlight helps regulate melatonin production, keeping your sleep-wake cycle balanced.
Even 10 to 15 minutes of direct morning light on your skin and eyes (without sunglasses) can make a noticeable difference in your energy and sleep quality.
2. Expose large areas of skin to midday sun without burning --
Vitamin D production happens when your skin absorbs UVB rays, which are strongest around midday. To maximize your vitamin D levels safely, aim to expose at least 30% to 40% of your body (arms, legs, and back) for about 10 to 30 minutes, depending on your skin type.
If you have darker skin, you will need a bit more time. If you burn easily, start with short sessions and gradually build up your tolerance. Never stay out long enough to burn — redness means damage, not health.
All of that said, I recommend avoiding high-intensity midday sun exposure until you've been off vegetable oils for at least six months, as polyunsaturated fats like linoleic acid, which are extremely prone to oxidation, get incorporated into your skin cells. When exposed to sunlight, these oils oxidize, forming harmful compounds that raise your risk of sunburn and skin damage.
3. Reduce sunscreen use on non-burn-prone areas --
Sunscreen blocks nearly all UVB rays, making it almost impossible for your body to produce vitamin D. As Holick recommends, use sunscreen strategically; only apply it on areas prone to sun damage instead of covering every inch of your skin. If you plan to be outside for long periods, wear protective clothing or seek shade after getting your necessary sun exposure.
4. Avoid the common mistake of over-supplementing --
While vitamin D supplements are helpful in certain situations, they do not provide the same benefits as sun-derived vitamin D. When you take high-dose supplements, you risk accumulating too much vitamin D, which leads to calcium imbalances and kidney stress. If you are getting regular sun exposure, there is little need for excessive supplementation.
5. Support your skin's natural protection -- VEGETABLE OIL ...
Your diet plays a major role in how your skin responds to sunlight.
As mentioned, if you consume a diet high in vegetable oils and processed foods, your skin is more prone to oxidative stress and damage. In this case, temporarily limit midday sun exposure while drastically reducing your vegetable oil intake. After around four to six months, you can resume getting midday sunlight.
To help protect your skin from sun damage while reducing seed oil intake, consider supplementing with astaxanthin, one of the most powerful carotenoids.
A daily dose of 12 mg provides potent antioxidant support and may extend the time it takes for your skin to burn from sun exposure.20
Research also suggests it could play a role in minimizing skin photoaging and lowering the risk of skin cancer.21
Another beneficial nutrient is niacinamide, which supports skin health and may help protect against photoaging and skin cancer.22
While some recommend applying it topically,23 taking 50 mg orally will also work.
Additionally, taking a low-dose aspirin (81 mg) about 30 to 60 minutes before sun exposure could help reduce the risk of skin cancer. This may work by preventing LA in your skin from being converted into oxidized linoleic acid metabolites (OXLAMs), which are strongly linked to skin and other cancers.24
In addition, prioritize saturated fats from sources like grass fed butter, ghee and tallow, which help maintain strong, resilient skin.
Antioxidant-rich foods like berries, carrots and dark leafy greens also provide nutrients that protect against UV damage from the inside out.
Frequently Asked Questions (FAQs) About Sensible Sun Exposure
Q: Why is sun exposure better than vitamin D supplements?
A: Vitamin D produced from sunlight lasts two to three times longer in the bloodstream and is more efficiently used by the body. Sun-derived vitamin D also comes with self-regulating safety mechanisms, preventing overdose — something supplements cannot do.
Q: What other health benefits does sun exposure provide beyond vitamin D?
A: Sun exposure triggers the release of nitric oxide, lowering blood pressure and improving circulation, and stimulates the production of beta-endorphins, natural mood-boosters that help reduce stress and promote mental well-being.
Q: How does avoiding sunlight impact overall health and longevity?
A: Avoiding sun exposure has been shown to shorten life expectancy, with studies suggesting that sun avoidance is as harmful as smoking. Sensible sun exposure supports cardiovascular health, reduces inflammation, and strengthens the immune system.
Q: Does sunscreen interfere with vitamin D production?
A: Yes. Sunscreens block up to 97.5% of UVB rays, which are essential for vitamin D production. While sunscreen has its place, strategic use is recommended — covering only burn-prone areas and allowing for brief, unprotected exposure to optimize vitamin D synthesis.
Q: How can I safely maximize the health benefits of sun exposure?
A: Get regular morning sun for circadian rhythm support, expose large skin areas to midday sun in moderation without burning, reduce vegetable oils in your diet to prevent skin damage, and focus on whole foods and antioxidants that protect and nourish the skin from within.
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| Sun Exposure-pdf |
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YouTube, May 28, 2022, VitaminDAction,
“How Sensible Sun Exposure Benefits Your Health — Interview with Dr. Michael Holick”
7 Int J Environ Res Public Health. 2021 Feb 9;18(4):1670
8, 9 J Intern Med. October 2016;280(4):375-87
11 J Intern Med. July 2014;276(1):77-86
15 The Lancet Diabetes and Endocrinology, May 2021; 9(5):276-292
20 Mar Drugs. 2020 Oct 30;18(11):54421 Pharmacological Research,
Volume 166, April 2021, 105479
22 Exp Dermatol. 2019 Feb;28 Suppl 1:15-22
23 Pharmaceutics. 2021 Nov 20;13(11):1968
24 Front Endocrinol (Lausanne). 2020 Jan 23;11:3
❖
YouTube, May 28, 2022, VitaminDAction,
“How Sensible Sun Exposure Benefits Your Health — Interview with Dr. Michael Holick”
7 Int J Environ Res Public Health. 2021 Feb 9;18(4):1670
8, 9 J Intern Med. October 2016;280(4):375-87
11 J Intern Med. July 2014;276(1):77-86
15 The Lancet Diabetes and Endocrinology, May 2021; 9(5):276-292
20 Mar Drugs. 2020 Oct 30;18(11):54421 Pharmacological Research,
Volume 166, April 2021, 105479
22 Exp Dermatol. 2019 Feb;28 Suppl 1:15-22
23 Pharmaceutics. 2021 Nov 20;13(11):1968
24 Front Endocrinol (Lausanne). 2020 Jan 23;11:3
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Sunflower Seeds
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Sunflower Seeds
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Sunflower seeds have the power to nourish the entire body.
They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.
Sunflower seeds are an excellent source of Vitamin D, B-complex, Vitamin K, and Vitamin E. Vitamin E, also known as tocopherol, is an antioxidant that can protect cells from free-radical damage and aid in preventing heart disease, cancer, and eye degeneration such as cataracts.
Sunflower seeds are also high in selenium, magnesium, zinc, and iron which helps to strengthen the blood and immune system.
They also contain lignans, phenolic acids, and tryptophan making them an ideal food to eat for those who are seeking better sleep and weight loss.
Sunflower seeds have also been known to help prevent asthma, atherosclerosis, stroke, heart attack, clogged arteries, and osteoarthritis.
They contain no cholesterol and are very low in saturated fats making them highly beneficial for the cardiovascular system.
Raw sunflower seeds also contain pectin which has the unique ability to bind to radioactive residues and remove them safely from the body. Sunflower seeds can help to relieve sensitivity to light, eyestrain, and farsightedness.
They also are highly beneficial for strengthening hair and nails.
Raw sunflower seeds or sunflower seed butter are a healthy and nutrient rich snack that should be included into the diet for a wide range of benefits.
Try grinding a cup or two of sunflower seeds in a food processor with some garlic, lemon juice, and fresh herbs.
It creates a delicious nutty spread or dip that can help boost your immune system and fuel your body with real energy and nutrition.
They are a rich source of easily digestible and assimilable protein which is essential for the repair of tissues, nerves, and cells.
Sunflower seeds are an excellent source of Vitamin D, B-complex, Vitamin K, and Vitamin E. Vitamin E, also known as tocopherol, is an antioxidant that can protect cells from free-radical damage and aid in preventing heart disease, cancer, and eye degeneration such as cataracts.
Sunflower seeds are also high in selenium, magnesium, zinc, and iron which helps to strengthen the blood and immune system.
They also contain lignans, phenolic acids, and tryptophan making them an ideal food to eat for those who are seeking better sleep and weight loss.
Sunflower seeds have also been known to help prevent asthma, atherosclerosis, stroke, heart attack, clogged arteries, and osteoarthritis.
They contain no cholesterol and are very low in saturated fats making them highly beneficial for the cardiovascular system.
Raw sunflower seeds also contain pectin which has the unique ability to bind to radioactive residues and remove them safely from the body. Sunflower seeds can help to relieve sensitivity to light, eyestrain, and farsightedness.
They also are highly beneficial for strengthening hair and nails.
Raw sunflower seeds or sunflower seed butter are a healthy and nutrient rich snack that should be included into the diet for a wide range of benefits.
Try grinding a cup or two of sunflower seeds in a food processor with some garlic, lemon juice, and fresh herbs.
It creates a delicious nutty spread or dip that can help boost your immune system and fuel your body with real energy and nutrition.
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Sunbathing Meditation
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Sunbathing Meditation
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It will be centuries before science discovers all of the healing benefits the sun provides. Not only is it calming and warming, but the sun’s rays contain mystery elements and promote biochemical reactions in our bodies that produce more than just vitamin D.
Just look at the way our pets love to find a warm, sunlit patch of the floor and bask in it. Animals love to sunbathe—they know it’s a powerful healing tool.
To benefit from the sun, spend time each day letting your skin absorb it. Try to acclimate yourself to 15 minutes at a time (taking care not to get sunburned). If it’s a cold time of year, find a peaceful spot inside where the sun comes through a window. If you love the angels, call upon the Angel of Sun to help the rays enter into your being to soothe your soul and heal your body.
You can also try this sunbathing meditation exercise. If you can be in the sun, find a comfortable spot either indoors or outdoors. You can put on sunglasses if you’d like. Don’t look directly at the sun. If you can’t be in the sun, you can still do this exercise, imagining the sun’s rays on you.
To begin, close your eyes. As the sun is warming you, get comfortable with knowing that the sun is covering your entire body. Get familiar with the sun; get familiar with the feeling of it.
Once you’ve established that connection, take a deep breath in and release. Envision that you’re inhaling sunlight—in through your nose, in through your mouth, and into your lungs. In your mind, see the sunlight.
Once that connection is secure, focus on the sun hitting your feet. Connect your mind to your feet. If you can, wiggle your feet around a bit to connect even more. After you’ve established that connection between the sun and your feet, take a deep breath and then release.
Again, envision that you’re inhaling sunlight in through your nose, in through your mouth, and into your lungs. See the sunlight in your thoughts, in your mind.
Now focus on the sun warming your knees. Once you’ve established that connection, take in a deep breath of sunlight to your lungs and release.
Continue this process with your stomach, then your chest, then your arms, and then your head—feeling the warmth of the sun on that area of your body, establishing a connection, breathing in sunlight, and releasing.
We often sunbathe without conscious awareness of how much we can achieve when we use the sun to its full extent. This meditation will align your thoughts with the sun’s power. When we are aware of how much the sun affects the cells within our body, it allows us to connect to the sun fully so that our cells can access its healing abilities.
As you are resting in the sun, tell your cells that you know they are being nourished by the sun’s rays. You are witnessing this process for your cells—all of the cells in your body are being validated, acknowledged, seen, and understood.
Ask your cells to be open, to absorb the vast array of mysterious information and life-giving properties that the sun has to offer.
Ask your immune system to be willing to accept the sun as an immune system restoring mechanism. Ask your immune system to be ready to take in the sun’s strength, to make the sun’s strength your immune system’s strength.
Next, envision that you are looking at the sun. (Remember, though, don’t open your eyes and look directly at the sun.) Within your consciousness, “see” the sun’s fiery blaze. Imagine yourself drifting closer to the sun, and say (either in your mind or out loud),
“My immune system, and every cell in my body, is receiving the sun’s rays and the sun’s power, and its healing energy is revitalizing and restoring my entire body.”
Envision the sun’s rays crossing the barrier of your soul and entering into it. The warmth from the sun is now reversing emotional injuries from conflicts and past struggles. You do not have to be aware of what they are.
Just let the sunrays lighten the way throughout your soul. Say, “My soul will heal. My soul is strong. My soul is safe. My soul is healed, and my soul will not be harmed.”
Take a deep breath and release. Now open your eyes.
Just look at the way our pets love to find a warm, sunlit patch of the floor and bask in it. Animals love to sunbathe—they know it’s a powerful healing tool.
To benefit from the sun, spend time each day letting your skin absorb it. Try to acclimate yourself to 15 minutes at a time (taking care not to get sunburned). If it’s a cold time of year, find a peaceful spot inside where the sun comes through a window. If you love the angels, call upon the Angel of Sun to help the rays enter into your being to soothe your soul and heal your body.
You can also try this sunbathing meditation exercise. If you can be in the sun, find a comfortable spot either indoors or outdoors. You can put on sunglasses if you’d like. Don’t look directly at the sun. If you can’t be in the sun, you can still do this exercise, imagining the sun’s rays on you.
To begin, close your eyes. As the sun is warming you, get comfortable with knowing that the sun is covering your entire body. Get familiar with the sun; get familiar with the feeling of it.
Once you’ve established that connection, take a deep breath in and release. Envision that you’re inhaling sunlight—in through your nose, in through your mouth, and into your lungs. In your mind, see the sunlight.
Once that connection is secure, focus on the sun hitting your feet. Connect your mind to your feet. If you can, wiggle your feet around a bit to connect even more. After you’ve established that connection between the sun and your feet, take a deep breath and then release.
Again, envision that you’re inhaling sunlight in through your nose, in through your mouth, and into your lungs. See the sunlight in your thoughts, in your mind.
Now focus on the sun warming your knees. Once you’ve established that connection, take in a deep breath of sunlight to your lungs and release.
Continue this process with your stomach, then your chest, then your arms, and then your head—feeling the warmth of the sun on that area of your body, establishing a connection, breathing in sunlight, and releasing.
We often sunbathe without conscious awareness of how much we can achieve when we use the sun to its full extent. This meditation will align your thoughts with the sun’s power. When we are aware of how much the sun affects the cells within our body, it allows us to connect to the sun fully so that our cells can access its healing abilities.
As you are resting in the sun, tell your cells that you know they are being nourished by the sun’s rays. You are witnessing this process for your cells—all of the cells in your body are being validated, acknowledged, seen, and understood.
Ask your cells to be open, to absorb the vast array of mysterious information and life-giving properties that the sun has to offer.
Ask your immune system to be willing to accept the sun as an immune system restoring mechanism. Ask your immune system to be ready to take in the sun’s strength, to make the sun’s strength your immune system’s strength.
Next, envision that you are looking at the sun. (Remember, though, don’t open your eyes and look directly at the sun.) Within your consciousness, “see” the sun’s fiery blaze. Imagine yourself drifting closer to the sun, and say (either in your mind or out loud),
“My immune system, and every cell in my body, is receiving the sun’s rays and the sun’s power, and its healing energy is revitalizing and restoring my entire body.”
Envision the sun’s rays crossing the barrier of your soul and entering into it. The warmth from the sun is now reversing emotional injuries from conflicts and past struggles. You do not have to be aware of what they are.
Just let the sunrays lighten the way throughout your soul. Say, “My soul will heal. My soul is strong. My soul is safe. My soul is healed, and my soul will not be harmed.”
Take a deep breath and release. Now open your eyes.
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What are the benefits of sunlight?
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What are the benefits of sunlight?
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From providing vitamin D to reducing high blood pressure and boosting mood, we explore eight potential benefits of sunlight below.
1. Sunlight provides vitamin D
Being exposed to sunlight enables your body to make vitamin D from cholesterol in your skin cells.
Known as the “sunshine vitamin,” vitamin D benefits your health in many ways, including:
2. Sunlight strengthens bones
Vitamin D supports bone health. The sunshine vitamin helps your body absorb calcium, which is essential for strong bones and helps prevent conditions like osteoporosis and osteopenia. And having good bone health can also help you avoid bone fractures (breaks).
3. Sunlight kills bacteria
Most people spend a lot of time indoors. And indoor environments can contain dust that carries different types of bacteria — some of which can trigger asthma and allergy symptoms.
One study found that sunlight can kill the bacteria that lives in dust indoors. In this particular study,
1 in 8 bacteria survived in a darkroom environment, but only 1 in 16 dust bacteria survived after being exposed to sunlight.
What does this mean for you?
Open those shades and windows and let more sunlight into your home. As the UV rays kill bacteria that live in the dust in your home, your air quality may improve.
4. Sunlight may reduce high blood pressure
Hypertension, or high blood pressure, is linked to many health problems, including heart attack, stroke, and kidney damage.
One study showed that exposure to sunlight lowered systolic blood pressure (the top number in a blood pressure reading) in people who had kidney failure and were getting dialysis.
The study was based on the idea that UV light increases the availability of nitric oxide in your body. Nitric oxide is a molecule that can cause blood vessels to widen and, as a result, lower blood pressure.
But more research is needed to understand the sun’s effects on blood pressure and whether there are benefits for people who don’t have kidney disease.
5. Sunlight can improve sleep quality
Sun exposure plays a big role in maintaining your body’s internal clock, or circadian rhythm. Generally, your circadian rhythm responds to the sun’s light-dark cycle, helping you fall asleep at night (when there’s darkness) and wake up in the morning (when there’s light). So you can try using the sun’s light-dark cycle to improve your sleep hygiene.
For instance, experts recommend being in bright sunlight in the morning to increase your chances of falling asleep earlier in the evening. Exposure to sunshine in the morning increases your melatonin levels.
And melatonin plays a key role in regulating your body’s circadian rhythm and helping you sleep when it gets dark.
6. Sunlight boosts mood
Getting enough sunlight can help lessen the likelihood of having mood disorders, most notably seasonal affective disorder (SAD). SAD is a type of depression that usually occurs in the fall and winter, when there’s less sunlight.
Experts don’t know the exact cause of SAD, but a lack of sunlight may affect the way the brain’s hypothalamus works. This effect may make it harder for your circadian rhythm to time certain functions, like waking up. As a result, you may be more likely to experience SAD symptoms, such as feelings of despair or fatigue.
Plus, not getting enough sunlight can result in lower serotonin levels, which can contribute to depression. So it makes sense that getting more sunlight can boost your level of serotonin and your mood.
7. Sunlight can boost your immune system
Sunlight can help fine-tune your immune system in two separate ways. First, your body gets a lot of vitamin D from sunlight. Vitamin D is essential for a healthy immune system.
Second, sunlight provides UV light. Since we often hear negative things about UV light it may come as a surprise that UV light can actually be helpful. The truth, though, is that in some cases UV light can actually be good for your immune system.
Studies have found that vitamin D and exposure to UV light both have a protective effect against some bacteria and viruses.
In addition to helping to fight infections from things like influenza and tuberculosis, sunlight has also been found to help your immune system regulate diseases like psoriasis. In fact, exposure to UV light and vitamin D are two treatments used to treat psoriasis.
Scientists also know that people who live in environments high in UV light (such as tropical areas) are protected against illnesses like multiple sclerosis and asthma. Though they don’t know for sure what effect sunlight has on these illnesses yet.
But because scientists know that sunlight helps regulate the immune system and because these illnesses are autoimmune diseases, it’s possible that getting more sunlight may actually protect against these diseases.
8. Sunlight is associated with weight loss
Multiple studies have shown that exposure to sunlight is associated with having a lower body mass index (BMI). There haven’t been enough studies to show that sunlight actually causes weight loss, though. It could be that people who have lower a BMI happen to spend more time outdoors, which causes them to get more sunlight.
Nevertheless, scientists think that it’s possible that sunlight can actually help with weight loss. Getting sunlight affects vitamin D levels, the release of nitric oxide in the body, and other biological pathways related to weight.
Because of this, scientists think it’s possible that sunlight itself might actually affect your weight directly. If nothing else, sunlight has been shown to boost your mood, which may make you more inclined to go outside and be active.
How much sunlight should you get per day?
Depending on your skin tone, you may be able to get the daily recommended amount of sun exposure in as little as 10 minutes.
People with darker skin tones have more melanin, a molecule that serves as a natural sunscreen. But this can also make it a little harder to get enough sun exposure. So it takes more time in sunlight to get its benefits if you have a darker skin tone.
Here is how much sunlight experts recommend based on your skin tone:
Where you live also matters:
Keep in mind, regardless of skin tone, spending more time in the sun than is recommended may increase your risk of sunburn or skin cancer. This is why it’s a good idea to put on sunscreen before going outside. This is especially true if you’re going to be out longer than 10 to 30 minutes.
How sunscreen impacts the sunlight you need each dayYou may be wondering whether putting on sunscreen can prevent you from getting enough sunlight to make vitamin D. The body only needs a little sunlight to make vitamin D, and research shows that using sunscreen on a regular basis doesn’t hurt the body’s ability to create the sunshine vitamin.
When is the best time to get sunlight?
Any time you can fit some sunlight into your schedule is a good time. But research suggests that you absorb the most sunlight around noon.
Experts believe the timeframe from 10AM and 1PM is optimal for sun exposure, because you get plenty of UVB rays — which allow your body to create vitamin D — while minimizing your risk for skin cancer from UVA rays.
Tips for working time in the sun into your daily scheduleIn today’s technology-driven society, it can be difficult to get enough sunlight each day. Here are a few ways you might get more time in the sun:
1. Sunlight provides vitamin D
Being exposed to sunlight enables your body to make vitamin D from cholesterol in your skin cells.
Known as the “sunshine vitamin,” vitamin D benefits your health in many ways, including:
- Supporting your bone and muscle health
- Regulating your blood pressure
- Regulating your immune system
- Maintaining the health of your blood vessels
- Keeping your brain working well
- Regulating your blood sugar
2. Sunlight strengthens bones
Vitamin D supports bone health. The sunshine vitamin helps your body absorb calcium, which is essential for strong bones and helps prevent conditions like osteoporosis and osteopenia. And having good bone health can also help you avoid bone fractures (breaks).
3. Sunlight kills bacteria
Most people spend a lot of time indoors. And indoor environments can contain dust that carries different types of bacteria — some of which can trigger asthma and allergy symptoms.
One study found that sunlight can kill the bacteria that lives in dust indoors. In this particular study,
1 in 8 bacteria survived in a darkroom environment, but only 1 in 16 dust bacteria survived after being exposed to sunlight.
What does this mean for you?
Open those shades and windows and let more sunlight into your home. As the UV rays kill bacteria that live in the dust in your home, your air quality may improve.
4. Sunlight may reduce high blood pressure
Hypertension, or high blood pressure, is linked to many health problems, including heart attack, stroke, and kidney damage.
One study showed that exposure to sunlight lowered systolic blood pressure (the top number in a blood pressure reading) in people who had kidney failure and were getting dialysis.
The study was based on the idea that UV light increases the availability of nitric oxide in your body. Nitric oxide is a molecule that can cause blood vessels to widen and, as a result, lower blood pressure.
But more research is needed to understand the sun’s effects on blood pressure and whether there are benefits for people who don’t have kidney disease.
5. Sunlight can improve sleep quality
Sun exposure plays a big role in maintaining your body’s internal clock, or circadian rhythm. Generally, your circadian rhythm responds to the sun’s light-dark cycle, helping you fall asleep at night (when there’s darkness) and wake up in the morning (when there’s light). So you can try using the sun’s light-dark cycle to improve your sleep hygiene.
For instance, experts recommend being in bright sunlight in the morning to increase your chances of falling asleep earlier in the evening. Exposure to sunshine in the morning increases your melatonin levels.
And melatonin plays a key role in regulating your body’s circadian rhythm and helping you sleep when it gets dark.
6. Sunlight boosts mood
Getting enough sunlight can help lessen the likelihood of having mood disorders, most notably seasonal affective disorder (SAD). SAD is a type of depression that usually occurs in the fall and winter, when there’s less sunlight.
Experts don’t know the exact cause of SAD, but a lack of sunlight may affect the way the brain’s hypothalamus works. This effect may make it harder for your circadian rhythm to time certain functions, like waking up. As a result, you may be more likely to experience SAD symptoms, such as feelings of despair or fatigue.
Plus, not getting enough sunlight can result in lower serotonin levels, which can contribute to depression. So it makes sense that getting more sunlight can boost your level of serotonin and your mood.
7. Sunlight can boost your immune system
Sunlight can help fine-tune your immune system in two separate ways. First, your body gets a lot of vitamin D from sunlight. Vitamin D is essential for a healthy immune system.
Second, sunlight provides UV light. Since we often hear negative things about UV light it may come as a surprise that UV light can actually be helpful. The truth, though, is that in some cases UV light can actually be good for your immune system.
Studies have found that vitamin D and exposure to UV light both have a protective effect against some bacteria and viruses.
In addition to helping to fight infections from things like influenza and tuberculosis, sunlight has also been found to help your immune system regulate diseases like psoriasis. In fact, exposure to UV light and vitamin D are two treatments used to treat psoriasis.
Scientists also know that people who live in environments high in UV light (such as tropical areas) are protected against illnesses like multiple sclerosis and asthma. Though they don’t know for sure what effect sunlight has on these illnesses yet.
But because scientists know that sunlight helps regulate the immune system and because these illnesses are autoimmune diseases, it’s possible that getting more sunlight may actually protect against these diseases.
8. Sunlight is associated with weight loss
Multiple studies have shown that exposure to sunlight is associated with having a lower body mass index (BMI). There haven’t been enough studies to show that sunlight actually causes weight loss, though. It could be that people who have lower a BMI happen to spend more time outdoors, which causes them to get more sunlight.
Nevertheless, scientists think that it’s possible that sunlight can actually help with weight loss. Getting sunlight affects vitamin D levels, the release of nitric oxide in the body, and other biological pathways related to weight.
Because of this, scientists think it’s possible that sunlight itself might actually affect your weight directly. If nothing else, sunlight has been shown to boost your mood, which may make you more inclined to go outside and be active.
- Forest bathing benefits: Spending time in nature can help you feel relaxed and lower stress levels. Here are some other health benefits to visiting a forest or green space.
- Sunscreen and your skin health: A dermatologist sheds light on the benefits of sunscreen and tips for keeping your skin happy while enjoying the outdoors.
- Beyond sunscreen: When it comes to protecting yourself from the sun, sunscreen isn’t your only option. Here’s how to safely soak up the sun.
How much sunlight should you get per day?
Depending on your skin tone, you may be able to get the daily recommended amount of sun exposure in as little as 10 minutes.
People with darker skin tones have more melanin, a molecule that serves as a natural sunscreen. But this can also make it a little harder to get enough sun exposure. So it takes more time in sunlight to get its benefits if you have a darker skin tone.
Here is how much sunlight experts recommend based on your skin tone:
- Lighter skin tones: 10 to 15 minutes a day
- Darker skin tones: 25 to 40 minutes a day
Where you live also matters:
- If you live in tropical areas where the sun is stronger, you might need less time in the sun to get your recommended exposure.
- If you live up north where the sun isn’t as powerful, you might need more time outdoors to get the right daily dose of sun exposure for you.
Keep in mind, regardless of skin tone, spending more time in the sun than is recommended may increase your risk of sunburn or skin cancer. This is why it’s a good idea to put on sunscreen before going outside. This is especially true if you’re going to be out longer than 10 to 30 minutes.
How sunscreen impacts the sunlight you need each dayYou may be wondering whether putting on sunscreen can prevent you from getting enough sunlight to make vitamin D. The body only needs a little sunlight to make vitamin D, and research shows that using sunscreen on a regular basis doesn’t hurt the body’s ability to create the sunshine vitamin.
When is the best time to get sunlight?
Any time you can fit some sunlight into your schedule is a good time. But research suggests that you absorb the most sunlight around noon.
Experts believe the timeframe from 10AM and 1PM is optimal for sun exposure, because you get plenty of UVB rays — which allow your body to create vitamin D — while minimizing your risk for skin cancer from UVA rays.
Tips for working time in the sun into your daily scheduleIn today’s technology-driven society, it can be difficult to get enough sunlight each day. Here are a few ways you might get more time in the sun:
- Take a brief walk during your work breaks or study breaks.
- Take one or more of the day’s virtual meetings outside.
- Park your car further away from store entrances so you can soak up some sunlight as you walk in.
- Eat your lunches or snacks outside.
- Exercise outside.
- Plant a few flowers or vegetables to give you a reason to go outside.
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Sunlight the Miracle of the Ages
Sunlight the Miracle of the Ages
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Sunlight the Miracle - Sungazing - Sunlight by Dr. Kime - Solar Civilization
Sunlight - Sungazing
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Hira Ratan Manek - Sabiduria Cosmica
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Sunlight the Miracle - Sungazing - Sunlight by Dr. Kime - Solar Civilization
Sunlight - Sungazing
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Hira Ratan Manek - Sabiduria Cosmica
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| Sunlight ..pdf |
| Chasing_the Sun |
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