The silent killer continues to claim lives
A lot of public health messages focus on the dangers of overexposure to the sun's rays. But while it's true that we have to pay attention to the health risks and we must always be careful in the sun, it's also possible to not get enough daylight. This is especially true when the winter months close in, a time when we spend more of our days indoors as daylight hours reduce. While too much strong sunlight can indeed be very damaging (and we should take precautions), our body can also feel a strain from too little light. In fact, there are a number of health outcomes associated with light exposure.
Intrigued? Click on to discover how light affects our well-being.
While other cues, like exercise, social activity, and temperature, can affect the internal clock, light has been shown to have the most powerful effect on our circadian rhythm.
Exposure to natural light can improve mood and reduce symptoms of depression. This is why you might feel your mood drop in the winter months. A tip: try to catch the sunrise to start your day well during winter.
Our body needs sunlight exposure to regulate the production of vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week.
Melanin in the pineal gland produces the hormone melatonin. Melanin is activated in the skin through exposure to sunlight. Melatonin helps to induce sleepiness.
Natural light exposure can improve cognitive function and productivity. In one study, light exposure helped office workers perform better in tests: memory scores improved 5% and output speed was three times faster, after being exposed to daylight-enriched LED lights.
In 1998, a study of 100 diverse employees took place in a company in Southern Europe. The results showed workers in spaces with more access to daylight had greater job satisfaction. They reported better well-being and indicated they were less likely to quit their job.
Perhaps better satisfaction at work is a side effect of light exposure reducing employee anxiety? It's just another benefit of having access to daylight.
Exposure to natural light can help regulate appetite and metabolism. Disruptions to sleep–wake regulation, activity, and eating patterns due to light changes are linked to metabolism issues such as an increased risk of obesity and diabetes.
In 2020, a study published in the Journal of the American Heart Association found exposure to UV sunlight was associated with lower systolic blood pressure, regardless of the temperature.
Natural light exposure can improve immunity. A healthy immune system can help reduce the risk of illness and infections. Vitamin D is also critical for your immune system, and with consistent exposure to sunlight you can help strengthen it.
Exposure to natural light can help regulate the body's internal clock. This is because as light begins to appear in the morning, cortisol, a hormone we need for action, is released by the body to increase alertness, while melatonin, the sleepy hormone, releases as darkness falls.
Natural light exposure can improve athletic performance. It increases the production of nitric oxide in the body, which helps dilate blood vessels, improving blood flow to the muscles, which in turn enhances endurance.
Living further from the equator, and therefore getting a lot less light in winter, puts you at a greater risk of seasonal affective disorder (SAD). Exposure to natural light can help reduce the risk of SAD.
Light exposure can help regulate body temperature, as this process is linked to the circadian rhythm within the body.
There's a fine balance to be achieved when spending time in the light. A little UV light is good, but too much can cause skin damage. Natural light exposure can improve skin appearance, giving you that glow. But don't forget to wear SPF!
Serotonin appears to play a role in regulating emotions, appetite, and digestion. Light exposure can help regulate the body's production of serotonin. This neurotransmitter plays an important role in mood regulation.
Natural light is beneficial to eye health, as long as overexposure is avoided. The vitamin D production supported by daylight is also good for your eyes.
The body's production of cortisol, a hormone that is important for stress management, also seems to be partly regulated by light exposure.
The body's production of insulin, which is important for blood sugar regulation, is stimulated by light exposure. There appears to be a link between vitamin D deficiency and less insulin production, according to some studies.
Natural light exposure can improve dental health. This is due to the increased absorption of vitamin D, which supports calcium to positively impact tooth health.
Light exposure can help regulate the body's production of thyroid hormones, which are important for metabolism and energy levels.
In studies, morning exposure to bright light increased ovulation rates in women with slightly lengthened menstrual cycles, demonstrating that exposure to natural light can help regulate the body's production of reproductive hormones. Sunlight has also been shown to increase testosterone levels in men.
Light exposure can help regulate the body's production of endorphins, which are important for pain relief and mood regulation.
Reduced stress and a regulated circadian rhythm, helped by light exposure, have a positive knock-on effect on cardiovascular health.
Daylight exposure improves overall quality of life. Well-being is made up of many components, and light exposure supports them across many different levels, including sleep, mood, hormone, and appetite regulation.
In contrast to natural light, the screens of our electronic devices emit a type of light known as "blue light." Apart from disrupting your sleep pattern, it's also been linked to eye damage.
In studies, blue light has been shown to damage retinal cells and cause vision problems such as age-related macular degeneration.
Blue light exposure seems to pose the biggest problems when it occurs in the evening. However, blue light exposure during the day has been used to treat SAD.
Simply being outdoors in nature can be hugely beneficial to one's well-being. Add in the natural benefits of light exposure during the day, and you have no excuse not to carve out some time to let the sunshine in!
Sources: (ScienceDirect) (National Center for Biotechnology Information)
Does light exposure affect your well-being?
You might feel different as the daylight hours increase
HEALTH Winter
A lot of public health messages focus on the dangers of overexposure to the sun's rays. But while it's true that we have to pay attention to the health risks and we must always be careful in the sun, it's also possible to not get enough daylight. This is especially true when the winter months close in, a time when we spend more of our days indoors as daylight hours reduce. While too much strong sunlight can indeed be very damaging (and we should take precautions), our body can also feel a strain from too little light. In fact, there are a number of health outcomes associated with light exposure.
Intrigued? Click on to discover how light affects our well-being.