Greetings of Makar Sankranti :: Aarogyata from Sunlight
Greetings of Makar Sankranti :: Aarogyata from Sunlight
Sunshine Kills Bacteria; Reduce High BP; Regulate Immune System; Strengthens BONES; Improve Sleep Quality;
1. Sunlight kills BACTERIA
Many of us spend a lot of time indoors. These 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.
In this particular study, 12% of bacteria survived in darkrooms, but only 6% of dust bacteria survived after they were exposed to sunlight.
What does this mean for you?
Open those shades and windows, and let more sunlight into your home. By doing so, you may improve your home’s air quality, as the sun’s UV rays kill bacteria that live in dust.
2. 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 research study showed that exposure to sunlight lowered systolic blood pressure (the top number in a blood pressure reading) in people with kidney failure on dialysis.
Researchers suggest that this may be due to the ability of UV light to increase the availability of nitric oxide. Nitric oxide is a molecule in the body that can cause your blood vessels to widen and, as a result, lower your blood pressure.
But more research is needed to understand the sun’s effect on blood pressure. More research is also needed to determine whether sunlight can help lower blood pressure for people who don’t also have kidney disease.
3. Sunlight can regulate the IMMUNE SYSTEM
UV light isn’t the only thing that makes sunlight so beneficial for your body.
Being exposed to sunlight also enables your body to make vitamin D from cholesterol in your skin cells.
Known as the “sunshine vitamin,” vitamin D has many perks, including the ability to regulate your immune system. A regulated immune system helps your body fight off infections.
4. Sunlight strengthens BONES
Another win for the sunshine vitamin: Vitamin D helps your body absorb calcium, which is essential for bone health.
This can help prevent conditions like osteoporosis and osteopenia.
Good bone health can prevent bone fractures (breaks).
5. Sunlight can improve
SLEEP QUALITY
Exposure to the sun 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).
Consider using the sun’s light/dark cycle to improve your sleep hygiene.
For instance, experts recommend getting bright light in the morning to increase your chances of falling asleep earlier in the evening.
Getting some sunshine in the morning can help you sleep because it increases your melatonin levels. Melatonin plays a key role in regulating the body’s circadian rhythm and helping you sleep when it gets dark.
6. Sunlight boosts MOOD
Getting adequate sunlight can help combat mood disorders, most notably seasonal affective disorder (SAD).
SAD is a type of depression that usually occurs in the fall and winter, when there is less sunlight.
Although the exact cause of SAD is unknown, a lack of sunlight may affect the way the brain’s hypothalamus works. This can make it harder for your circadian rhythm to time certain functions (like when you wake up). As a result, you may be more likely to experience SAD symptoms, such as feelings of despair or fatigue.
In addition, not getting enough sunlight can result in lower serotonin levels, which can contribute to depression. So, by receiving more sunlight, you can boost your level of serotonin and your mood.
How much sunlight per day is recommended?
You may be able to get the daily recommended amount of sun exposure in as little as
10 minutes.
But for people with darker skin, experts recommend 25 to 40 minutes of sun exposure. This is because people with darker skin have more melanin in their skin — a molecule that serves as a natural sunscreen.
Although melanin gives greater protection from sun damage, it can also make it a little harder to get enough sun exposure. Therefore, if you have darker skin, you may need to spend some more time in sunlight to reap the benefits.
Keep in mind, regardless of skin tone, spending more time than the recommended amount may increase your risk of sunburn or skin cancer.
For this reason, you should wear sunscreen regularly before going outside into the sun. This is especially true if you are going to be out longer than 10 to 30 minutes.
You may be wondering whether putting on sunscreen can prevent you from getting enough sunlight to make vitamin D.
Well, our bodies only need a little sunlight to create vitamin D, so sunscreen is still a good idea.
Plus, research shows that using sunscreen on a regular basis doesn’t hurt the body’s ability to create vitamin D.
Tips for WORKING TIME in the sun into your daily schedule?
In today’s technology-driven society — where more people are working from home — it may be difficult to get enough sunlight each day.
Here are a few ideas to help you get some more sunshine each day:
Take a brief walk during your work break or study break.
Take one of your virtual meetings outside.
Park your car further away from store entrances so you can soak up some sunlight as you walk in.
Eat your lunch or snack outside.
Exercise outside.
Plant a few flowers or vegetables outside.
Research suggests that you absorb the most sunlight around noon.
However, virtually any time you can fit some sunlight into your schedule can be beneficial.
THE BOTTOM LINE
Getting enough sunlight provides a number of advantages for your mental and physical health, including improved mood and sleep and lower risk of certain diseases.
People typically need only 10 to 15 minutes of daily sun exposure.
However, due to increased melanin, people with darker skin usually need a bit more sun exposure (around 25 to 40 minutes).
Due to the risk of skin damage and skin cancer from prolonged sun exposure, it’s important to wear sunscreen on a regular basis if you will be out in the sun.