If one thing immediately springs to mind when you think of summer, it’s sunshine! Maybe you are traveling to seek the warm sun or are lucky enough to live in a place where long sunny summer days are guaranteed. Getting outside to soak up some rays is one of the most uplifting aspects of this season. Natural daylight and sunshine have many health benefits. Of course, it goes without saying that taking proper precautions to stay safe in the sun is extremely important.
Whether you are getting ready for that summer vacation or setting up the lounge chairs in your backyard, here is a little reminder about the benefits of getting sun safely:
– Studies have shown that even just one hour of natural light in the morning can lead to improved sleep.
– Sunshine can regulate circadian rhythm by helping the body manage melatonin production.
– Fifteen minutes of sun exposure (think being outside rather than lying directly in the sun seeking a tan) if you are fair skinned, or up to 30 minutes if you have darker skin will allow the body to make its own Vitamin D. Vitamin D is essential as it helps the body to absorb calcium from the intestines. (We can also get Vitamin D from foods such as salmon, tuna, mackerel and egg yolks, but most of us do not eat enough of these foods to ingest the required amount.)
– The serotonin boost we get from being in the sun can improve mood, ease depression, boost energy and help us to feel generally more positive and calmer.
– Coupled with an activity such as walking, sunshine is a great way to reduce stress.
Staying safe in the sun is of course extremely important. Always remember to wear sunscreen (SPF 30 or higher that is broad spectrum or UVA protection), sunglasses and a wide brimmed hat. Limit exposure during the hours of 10am to 2pm and remember if your shadow is short, it is time to seek shade.
Consider adding electrolytes to your water and aim to drink 8-10 cups per day or more if you are doing any kind of exercise or physical labor. Drinking water regularly is far more effective than trying to consume large amounts once you become aware of thirst. Consider making your own popsicles by blending fresh or frozen berries and water.
Food choices can also play a role in helping to protect you from the harmful effects of the sun. The pigments in foods such as tomatoes, carrots and peppers can fight back against sun damage while fruits and vegetables with high levels of antioxidants like pomegranates can help with healing. Vitamin C and Vitamin E work well together to help repair cellular damage from UV rays.
In conclusion, everything in moderation! Enjoy your time in the sun with proper precautions and make the most of the warm summer months to get active outside.
