8 Amazing Benefits of Sun Exposure
Soaking up the sun seems like a simple pleasure, but it's not just plants that absorb and metabolize sunlight – humans do too. Many scientists believe that moderate sunlight exposure may actually outweigh the risks when it comes to health benefits. Here are eight incredible benefits of moderate sun exposure that you should know about.
1. Improving Sleep Quality
When sunlight reaches our eyes, the pineal gland in the brain receives signals to halt the secretion of melatonin, a hormone that induces drowsiness and helps us sleep, until the sun sets again. Your body receives a clear message that it's no longer nighttime, which helps maintain a normal circadian rhythm. As darkness falls outside, your body receives signals again, making you feel tired and drowsy for sleep. If possible, expose yourself to sunlight early in the morning upon waking up. This way, your body receives the message for the day and triggers the pineal gland to cease releasing melatonin.
2. Boost Calcium Absorption
Sun exposure is a natural way to replenish calcium levels. Moderate sunlight exposure each day helps the body synthesize vitamin D, which in turn promotes the absorption and utilization of calcium. Just 15 minutes of daily sun exposure can stimulate the production of approximately 500 micrograms of vitamin D, aiding in the prevention of osteoporosis. Whether young or old, it's important to cherish sunlight to ensure the body absorbs calcium and maintains healthy bones.
3. Elevate Your Mood
Sunlight possesses magical healing powers, bringing joy and happiness to us. A study published in The Lancet in 2002 revealed that sunlight exposure increases the turnover rate of serotonin in the brain – a neurotransmitter associated with feelings of pleasure and happiness, leaving us feeling joyful. So, on sunny days, why not step outside and let the sunlight fill your heart, dispersing worries and sorrows.
4. Beneficial for the Heart
Sun exposure also greatly benefits heart health. Studies have shown that increased sun exposure enhances insulin sensitivity and lowers triglyceride levels, helping to reduce the risk of type 2 diabetes and cardiovascular diseases. Additionally, moderate exercise combined with sunlight exposure further improves cardiopulmonary function, leading to a healthier heart.
5. Lower Blood Pressure
Sunlight exposure also aids in reducing blood pressure. Sunlight increases the concentration of nitric oxide in the skin, which, upon entering the circulatory system, dilates blood vessels, thereby lowering blood pressure. Therefore, for individuals with hypertension, moderate sunlight exposure serves as a natural way to lower blood pressure.
6. Reduce Cancer Risk
A study from the University of California, San Diego, suggests that women living at lower latitudes and those at higher latitudes have a lower risk of ovarian cancer compared to those in higher latitudes. This is because individuals living at lower latitudes receive longer exposure to sunlight, leading to a higher vitamin D intake, which is conducive to cancer prevention. Furthermore, vitamin D obtained from sun exposure promotes normal prostate cell growth and inhibits the invasion and spread of prostate cancer cells.
7. Prevent Myopia
Sun exposure also plays a role in preventing myopia. A study from the Australian National University suggests that lack of sunlight exposure may be one of the causes of myopia. Sunlight stimulates the production of dopamine, which helps prevent elongation of the eye axis, thereby preventing light entering the eye from distorting when focused. Therefore, for individuals who spend long periods of time using their eyes, engaging in outdoor activities and sunlight exposure can help prevent myopia.
8. Alleviate Symptoms of Alzheimer's Disease
Clinical studies have shown that Alzheimer's disease patients who are exposed to sunlight throughout the day from 9 a.m. to 6 p.m. score higher on mental examinations and experience improvements in certain aspects of the disease. A study published in the Journal of the American Medical Association found that Alzheimer's patients exposed to bright light experienced fewer symptoms of depression, nighttime awakening, agitation, and functional loss compared to those exposed to dim daylight. Researchers attribute these improvements to a more regular circadian rhythm.
While sunlight does indeed have significant benefits for us, it remains the leading cause of skin cancer. Experts recommend that a healthy adult should not exceed 15 to 20 minutes of direct sunlight exposure per day, preferably before 10 a.m. and around 4 p.m., and don't forget to apply sunscreen with a minimum SPF of 30.