sunlight is a superfood
We often prioritize the importance of a balanced diet, regular exercise, and ample sleep. However, there's another crucial element that is frequently overlooked—light.
Have you ever considered your "light diet?"
Proper light exposure is something our bodies need for optimal functioning. Similar to how we carefully choose the nutrients we consume through food, the quality and quantity of light we expose ourselves to play a vital role in our overall health.
Bad Wrap
Do you remember when fats were the bad guy... when everyone was buying non-fat snacks (snackwells ring a bell) ? The resulting health consequences were autoimmune activation, inflammation, insulin resistance... people got sicker not healthier. Heart disease and cancer continued to rise and rise.
This same thing has happened with exposure to sunlight and there are some great articles from organizations like the British Journal of Medicine, The World Health Organization and other medical journals informing us that we might have it wrong when it comes to sun exposure.
“Studies in the past decade indicate that insufficient sun exposure may be responsible for 340,000 deaths in the United States and 480,000 deaths in Europe per year, and an increased incidence of breast cancer, colorectal cancer, hypertension, cardiovascular disease, metabolic syndrome, multiple sclerosis, Alzheimer’s disease, autism, asthma, type 1 diabetes and myopia.” (2)
These findings are not related to vitamin D from supplements. This simply means ... you need sun exposure to be healthy.
Light as a Superfood
Just as we seek out superfoods for their exceptional nutritional benefits, we should recognize light as a superfood for our circadian rhythm and mental well-being. Natural light, especially sunlight, is a rich source of Vitamin D, essential for immune function, and mood regulation. Exposure to natural light during the day helps regulate our internal body clock, ensuring a proper sleep-wake cycle. Just as a well-rounded diet includes a variety of nutrients, a comprehensive approach to well-being involves a thoughtful "light diet" that nourishes our bodies and minds with the right wavelengths and intensity of light throughout the day.
Most of us know that the sun is a rich and effective source of vitamin D... but did you know light rays also have other benefits?
- UV light promotes nitric oxide that helps with cardiovascular health and blood pressure.
- UV light promotes endorphins in the skin that boosts mood and makes you feel good.
- UV light independently can help clear eczema.
- UVB light reduces the incidence of myopia or near sightedness in children.
- Red light spectrum has also been associated with sight improvements in adults (early morning and evening light has most red light).
You can read the articles below for an extensive understanding on how the sun and full spectrum light helps us!
Light for your Mood
The impact of light on our hormonal balance is profound, and an improper "light diet" can disrupt the delicate harmony of hormones that regulate various bodily functions. Exposure to natural light, particularly in the morning, stimulates the production of serotonin and dopamine, neurotransmitters that contributes to feelings of motivation, well-being and happiness. This, in turn, helps set a positive tone for the day and influences our overall mood.
Toxic Light
Conversely, exposure to artificial or blue light, often emitted by electronic devices, in the evening or overhead florescent lighting can interfere with our circadian rhythm. Blue light inhibits melatonin production, making it more challenging to wind down and prepare our bodies for restful sleep. The disruption of the sleep-wake cycle not only affects the quantity but also the quality of sleep, impacting the release of growth hormone, which is crucial for physical growth, cell repair, and overall rejuvenation during sleep. In essence, just as a poor diet can lead to an imbalance in essential nutrients, an improper "light diet" can disrupt the delicate dance of hormones, influencing our mood, energy levels, and overall well-being. Recognizing the importance of light as a regulator of our hormonal system emphasizes the need for a mindful approach to light exposure throughout the day for optimal health.
The Recipe:
Upon Waking - Do not pick up your phone or return email. Sit in an open window (windows can distort the light rays) or outside (yes, even if cold... good time to walk) - 15 min with no cloud cover, 30 min if cloudy. No sunglasses. Your eyes depend on sensing the proper light waves.
Mid Day - Go out for a 15 min walk. Keep as much skin exposed as is comfortable for this year. No sunglasses or SPF as your eyes + skin depend on the light wavelengths to balance hormones.
Evening - Avoid blue light from devices as much as possible. Use apps like Flux for your screens and/or use blue light glasses. Consider low lighting your house with 1000 - 2000 kelvin light bulbs. Hooga is a company that makes amber/red light bulbs for your lamps.
Result - Great immunity, Better cardiovascular health, Balanced Hormones, Good Mood + Very Deep Restful Sleep
Resources:
Mead MN. Benefits of sunlight: a bright spot for human health. Environ Health Perspect. 2008 Apr;116(4):A160-7. doi: 10.1289/ehp.116-a160. Erratum in: Environ Health Perspect. 2008 May;116(5):A197. PMID: 18414615; PMCID: PMC2290997.
Alfredsson L, Armstrong BK, Butterfield DA, Chowdhury R, de Gruijl FR, Feelisch M, Garland CF, Hart PH, Hoel DG, Jacobsen R, et al. Insufficient Sun Exposure Has Become a Real Public Health Problem. International Journal of Environmental Research and Public Health. 2020; 17(14):5014. https://doi.org/10.3390/ijerph17145014