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Seeing the light: why your body needs regular doses of natural light

American Fitness, Nov-Dec, 1993 by Tammy Darling

Natural light is as important to your body as proper nutrition, sleep and exercise. Sunlight and ultraviolet light therapy began around 1900, with the idea exposure of the whole body to sunlight promotes health and well-being. Moderation is the key.

Sunlight is broken down into three major components - visible, ultraviolet and infrared. Ultraviolet light comprises only a small portion of total radiation, but it is important to our health. Ultraviolet light induces conversion of the skin's vitamin precursors, such as ergosterol, into vitamin D.

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Vitamin D regulates calcium and phosphates in the body, and is one of the most active vitamins in terms of the amount required per day. Recent research shows vitamin D may also offer protection from cancer. However, an excess amount is harmful as it can lead to increased blood calcium concentration and vomiting. Since sunlight is a natural source of vitamin D, it is a healthful resource but in limited amounts.

We can't rely solely on sunlight for vitamin D. Winter sunshine in northern regions and sunlight that passes through clouds or contaminated city air may lack the significant amount of ultraviolet rays to bring about adequate vitamin D production. There is also insufficient skin exposure to ultraviolet light when people consistently wear concealing clothing or spend nearly all of their time indoors. Under these conditions, dietary intake of vitamin D is necessary. You can get vitamin D in your diet by drinking fortified skim milk and eating oily fish such as salmon, herring, sardines or tuna.

Sunlight is also important in synchronizing your body's daily biological clock. Many people become lethargic or depressed during winter months when days are short and nights are long. Less daylight in the winter produces chemical changes in the brain that researchers still don't fully understand.

Both lack of sunlight and overexposure can negatively affect your health. While you are right to be concerned about excessive ultraviolet radiation, you should not eliminate it from your life completely. You don't have to stare at the sun or be directly in the sun to benefit from it. What's important is your eyes and skin being able to absorb some natural light unaltered by colored sunglasses or a chemical sunscreen. Some scientists have expressed concern that regular use of even a natural sunscreen can interfere with the skin's ability to produce vitamin D.

Enjoy the sun, but be sure to take precautions. Start by exposing your skin only a few minutes each day. Go out in the early morning when the sun is still low in the sky. Avoid the sun when it is strongest during late morning and early afternoon. Look for shaded natural light which is preferable.

If you spend a great deal of time indoors, it may require some innovation to weave natural light into your life. There are several ways you can do this.

* Set up your work space or a table for meals on a screened porch. Even sitting next to an open window helps (glass blocks ultraviolet rays).

* Take a walk or schedule some other form of outdoor exercise in the early morning. Look for shady paths to walk, relax and wind down.

* For lunch go to the park and sit under a shady tree. Or find a table with an umbrella at an outdoor cafe.

* Choose a wide-brimmed hat or sun visor for eye protection instead of sunglasses when possible. Wide-brimmed hats or sun visors are great for blocking sun shining overhead, while sunglasses are best for blocking reflections off snow or water.

* If you are indoors all day under fluorescent lights, get "full spectrum" fluorescent bulbs. Although they are not as beneficial as natural light, they are a significant improvement over regular bulbs.

Seeing the light: why your body needs regular doses of natural light

American Fitness, Nov-Dec, 1993 by Tammy Darling

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