Getting daily sun exposure offers several health benefits by stimulating vitamin D production, which is vital for various bodily functions. It also encourages melanin production, helps prevent certain diseases, and boosts your overall sense of well-being.
Daily sunlight also plays a crucial role in regulating your circadian rhythm and internal biological clock. This natural regulation can significantly improve sleep quality and help alleviate symptoms of insomnia.
To enjoy these benefits safely, experts recommend 15 to 30 minutes of daily sun exposure while wearing sunscreen. Aim for periods before 10 a.m. or after 4 p.m. when UV rays are less intense and risks are minimized.
Main benefits
The primary benefits of sunlight include:
1. Increasing vitamin D production
Sunlight is the body's main source of vitamin D, which is essential for maintaining health in several ways, including:
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Increasing calcium levels to help strengthen bones and joints.
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Assisting in the prevention of conditions like osteoporosis, heart disease, autoimmune disorders, diabetes, and certain cancers, particularly colon, breast, prostate, and ovarian cancer, by slowing abnormal cell transformation.
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Helping to regulate the immune system, which can prevent autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, and multiple sclerosis.
The vitamin D produced through natural sun exposure is more effective and provides more long-term benefits than oral supplements or tablets.
2. Lowering the risk of depression
Sun exposure boosts the brain's production of endorphins, a natural antidepressant that promotes a feeling of well-being and increases happiness.
Additionally, sunlight helps convert melatonin, the hormone produced during sleep, into serotonin, which is a key neurotransmitter for mood regulation.
3. Improving sleep quality
Sunlight helps regulate the sleep-wake cycle, teaching the body when to be alert and when to rest. This helps prevent insomnia and makes it easier to fall asleep at night.
4. Protecting against infections
Moderate sun exposure at the right times helps regulate the immune system, providing a defense against common infections like the flu.
Furthermore, sunlight can help manage immune-related skin conditions such as psoriasis, vitiligo, and atopic dermatitis.
5. Protecting against dangerous radiation
Moderate sunbathing stimulates melanin production, the pigment that darkens the skin and helps block excess UVB rays. This serves as a natural defense against the toxic effects of solar radiation.
6. Preventing multiple sclerosis
Studies suggest that low vitamin D levels may increase the risk of developing multiple sclerosis (MS). Therefore, daily sun exposure can help maintain healthy vitamin D levels and may help prevent MS.
In some cases, doctors may also recommend vitamin D supplementation as part of a treatment plan for multiple sclerosis.
7. Reducing the risk of premature birth
Research has linked vitamin D deficiency to premature birth and the development of pre-eclampsia. Getting daily sunlight during pregnancy may help lower these risks.
However, more research is needed to fully confirm the link between vitamin D levels, premature birth, and pre-eclampsia. Pregnant women should always be monitored by an obstetrician to evaluate their health and pregnancy risks.
Expectant mothers should follow their doctor's specific recommendations for sun exposure, ensuring they do not stay out too long or in high heat, which can lead to dehydration and potentially harm the baby.
Precautions when getting sunlight
To enjoy these benefits, it is important not to overexpose yourself to the sun. Excessive exposure can lead to harmful health consequences, such as heatstroke, dehydration, or skin cancer.
To minimize the risks associated with UV rays, always apply a sunscreen with at least SPF 15 approximately 15 to 30 minutes before going outside, and reapply it every two hours.