Why do we need sunshine

Medication and therapy can both be effective, and some interventions harness the health benefits of sunlight. These interventions allow people to find other ways to access these health benefits, which is particularly important for people who:.

Light therapy is a standard treatment for SAD and can be an effective alternative to sunlight. Antidepressant medications can also be beneficial for people with SAD. Some research has also found that increasing vitamin D intake can reduce SAD symptoms in some cases. Adjusting light levels and vitamin D intake are not the only possible solutions. Studies have shown that people with SAD can benefit just as much from cognitive behavioral therapy as they can from light therapy.

The health benefits of sunlight include generating the production of vitamin D, supporting bone health, lowering blood pressure, preventing disease, and promoting good mental health. For some people, reduced exposure to sunlight, which occurs in the winter in the U. People most commonly use sun lamps to treat a form of depression called seasonal affective disorder SAD or to help their body make vitamin D.

The body produces vitamin D in response to sun exposure. Vitamin D has a range of benefits. It protects the teeth and bones and defends against…. People need vitamin D for muscle and bone health. Note that the sun must penetrate the skin. You can do that by applying sunscreen with a sun protection factor SPF of at least Wearing a protective hat and shirt can also help.

From treating skin conditions to improving mood, sunlight has many benefits. If you live in higher latitudes with little sunlight, a light box may provide some of its mood-boosting benefits. Produced in response to sunlight hitting your skin, Vitamin D helps keep your immune system in top shape. Here are three more ways the "sunshine….

Watching a friend live with depression can be painful, but there are ways to help. Learn what to do, avoid, and how to recognize the signs of suicidal…. People who experience anhedonia have a decreased ability to feel pleasure. Learn causes, risk factors, and treatments for anhedonia. A SAD lamp can help alleviate symptoms of seasonal affective disorder. Learn more about SAD lamps, how to use them, features to look for, and products…. Bipolar disorder is a mental health condition that causes extreme fluctuations in thinking, mood, and behavior, known as depression and mania or….

Experts say mushrooms contain a number of nutrients, including potassium and B vitamins, that can boost physical as well as mental health. Health Conditions Discover Plan Connect. Mental Health. So when you estimate the number of deaths likely to be attributable to UV light or vitamin D, it does is not appear to be the best policy to advise people to simply keep out of the sun just to prevent skin cancer.

Cedric F. Holick, Vieth, and many other experts now make a similar daily recommendation: 4, IU vitamin D 3 without sun exposure or 2, IU plus 12—15 minutes of midday sun.

They say this level is quite safe except for sun-sensitive individuals or those taking medications that increase photosensitivity. Gilchrest says some sunlight enters the skin even through a high-SPF sunscreen, so people can maximize their dermal vitamin D production by spending additional time outdoors while wearing protection. A growing number of scientists are concerned that efforts to protect the public from excessive UVR exposure may be eclipsing recent research demonstrating the diverse health-promoting benefits of UVR exposure.

Some argue that the health benefits of UVB radiation seem to outweigh the adverse effects, and that the risks can be minimized by carefully managing UVR exposure e. Antioxidants including polyphenols, apigenin, curcumin, proanthocyanidins, resveratrol, and silymarin have shown promise in laboratory studies in protecting against UVR-induced skin cancer, perhaps through antimutagenic or immune-modulating mechanisms.

Central to the emerging debate is the issue of how to best construct public health messages that highlight the pros and cons of sun exposure in a balanced way. Many experts are now recommending a middle-ground approach that focuses on modest sun exposures.

Gilchrest says the American Academy of Dermatology and most dermatologists currently suggest sun protection in combination with vitamin D supplementation as a means of minimizing the risk of both skin cancer and internal cancers. Furthermore, brief, repeated exposures are more efficient at producing vitamin D.

Lucas adds that people should use sun protection when the UV Index is more than 3. In the near future, vitamin D and health guidelines regarding sun exposure may need to be revised. But many factors not directly linked to sun protection will also need to be taken into account. As diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night.

This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity, according to a review in the May issue of Current Opinion in Investigational Drugs. Finally, melatonin suppresses UVR-induced skin damage, according to research in the July issue of Endocrine.

When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night. Melatonin production also shows a seasonal variation relative to the availability of light, with the hormone produced for a longer period in the winter than in the summer.

The melatonin rhythm phase advancement caused by exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder SAD. The melatonin precursor, serotonin, is also affected by exposure to daylight. Normally produced during the day, serotonin is only converted to melatonin in darkness. Whereas high melatonin levels correspond to long nights and short days, high serotonin levels in the presence of melatonin reflect short nights and long days i.

Moderately high serotonin levels result in more positive moods and a calm yet focused mental outlook.

Indeed, SAD has been linked with low serotonin levels during the day as well as with a phase delay in nighttime melatonin production. It was recently found that mammalian skin can produce serotonin and transform it into melatonin, and that many types of skin cells express receptors for both serotonin and melatonin.

With our modern-day penchant for indoor activity and staying up well past dusk, nocturnal melatonin production is typically far from robust. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy, and sleep quality. For people in jobs in which sunlight exposure is limited, full-spectrum lighting may be helpful. Going shades-free in the daylight, even for just 10—15 minutes, could confer significant health benefits.

The sun may be best known for boosting production of vitamin D, but there are many other UVR-mediated effects independent of this pathway. Direct immune suppression. These mechanisms may help prevent autoimmune diseases. Calcitonin gene-related peptide CGRP.

Released in response to both UVA and UVB exposure, this potent neuropeptide modulates a number of cytokines and is linked with impaired induction of immunity and the development of immunologic tolerance. According to a report in the September issue of Photochemistry and Photobiology , mast cells which mediate hypersensitivity reactions play a critical role in CGRP-mediated immune suppression. Neuropeptide substance P. This results in increased lymphocyte proliferation and chemotaxis chemically mediated movement but may also produce local immune suppression.

According to Adam Friedman , MD, professor and interim chair of dermatology at the George Washington University School of Medicine and Health Sciences, it's difficult to determine a standard amount of time one should spend soaking up the rays to ensure adequate vitamin D production.

For many people, 10 to 15 minutes of sun exposure per day is enough. However, the length of time will vary widely due to factors like skin color , elevation , and how close you are to the equator. In much of the US — that is anywhere roughly north of Arizona — the skin produces trivial amounts of vitamin D during fall, winter, and spring. Black people also do not make as much vitamin D , as darker skin pigmentation reduces production. Therefore, Friedman recommends people who fall into the above demographics take vitamin D supplements.

The standard dose for adults under the age of 70 is international units IU a day. In rare cases, taking too much vitamin D can lead to toxicity called hypervitaminosis D, which can lead to renal and cardiac problems.

Spending too much time in the sun can be harmful to your health. Even the mildest sunburn is considered a skin injury. Other skin conditions like hyperpigmentation, wrinkles, and sun spots are also caused by too much UV radiation. Of course, these concerns are far from just cosmetic. Skin cancer, often caused by harmful ultraviolet radiation, is the most common form of cancer in the US with more than 9, people diagnosed every day. This is why it's important to wear sunscreen regardless of how much time you spend in the sun.

For more information, learn about how to protect yourself and treat sunburn. Sunlight provides a wide range of health benefits. Even just 10 to 15 minutes of daily exposure can jumpstart production of vitamin D and regulate your sleep schedule.