Enjoying time outside in the sunshine can significantly boost both your physical and mental well-being. Direct sunlight is crucial for your body to produce vitamin D, which is essential for healthy bones, muscles, and immune function.
In the UK, from April to September, sunlight is strong enough to support vitamin D production, so now is the ideal time to get outside and soak up some rays. Boosting your vitamin D levels during the summer is crucial, especially as many people experience lower vitamin D levels over winter. Insufficient vitamin D has been linked to a range of health issues, including dementia, autoimmune diseases, and diabetes.
Here are some of the benefits of soaking up the sun to get you motivated-
Boosts your mood
Sunshine doesn’t just feel good, it can actually elevate your mood. Exposure to sunlight triggers the release of serotonin in the brain, which helps you feel calm and focused. Studies have shown that serotonin levels are higher on bright days compared to cloudy ones, and the amount of sunlight directly affects serotonin production. Sunlight can also stimulate the production of endorphins in your skin, contributing to that feel-good sensation.
Lower your blood pressure
Sunlight has been shown to help lower blood pressure. Research from Edinburgh University demonstrated that just 20 minutes of sunlight on your arm can increase nitric oxide production in your skin, causing your blood vessels to dilate and reduce blood pressure.
Get stronger
Vitamin D is vital for bone health and can even enhance your strength. A recent study found that vitamin D supplementation improved athletes' muscle strength by stimulating muscle cell growth. It may also help protect against respiratory infections and boost your immune system.
No alternative beats the sun
While you can obtain some vitamin D from foods like fatty fish (salmon, mackerel, sardines) and, to a lesser extent, egg yolks and mushrooms, it's challenging to get enough from diet alone. Sunlight is the most effective way to produce vitamin D. When sunlight hits your skin, your body converts it into this essential nutrient.
How Much Sun Do You Need?
The amount of sunlight required to produce adequate vitamin D varies depending on your skin type, location, and sensitivity. Aim for brief, regular sun exposure rather than prolonged sessions to avoid burning. Darker skin has more melanin, which can reduce vitamin D production, so individuals with darker skin may need more sunlight.
