Get Outside (Even When It’s Gloomy)!
Vitamin D
Exposure to the sun (safely), as we know, is a good source of vitamin D – more specifically, exposure to the sun allows your body to produce and metabolize vitamin D from cholesterol. But what’s useful about this wonderful vitamin we all rave about so much? Well, vitamin D can regulate your immune system, help your body absorb calcium, reduce inflammation, and can even be related to reduction in cancer cell growth. The sun can help us be healthier in so many ways, from fending off infections and colds to strengthening our bones.
Getting sun in the morning
One of the best times to step outside is soon after waking. Our body’s circadian rhythm – the regulation of our sleep cycle and melatonin production – is heavily influenced by exposure to both sunlight and darkness at the appropriate hours of the day. Sunlight exposure in the morning or early afternoon can help increase melatonin production. By getting outside in the morning (and subsequently trying to create a darker environment before bedtime), your body will feel more awake when you need to be up and running, and sleepier when it’s time to end the day.
A break from the screens
Planning a walk or activity outside during the day can help provide a necessary break from screens – or other work that might not involve technology. And while we all understand that breaks throughout the day are necessary as is, taking them outside when possible will boost your mood and energy levels. Sunlight helps regulate the sleep cycle, as mentioned, and also can improve serotonin levels and hypothalamic regulation of bodily systems. (Plus, admit it: you know you feel better when you get outside!)
Clouds? No problem!
Even on days where it seems like the sun isn’t there at all, it is. The US National Weather Service has these stats on UV rays for cloudy days: 89% transmission for scattered clouds, 73% for broken clouds, and 32% for overcast conditions. So, if you’re tempted to skip out on some outdoor time because it’s cloudy, and you think you’re not getting any sun or vitamin D: think again!
How much?
Generally, people can reap benefits from just 15 minutes out in the sun – although those with higher melanin levels in their skin might want to try and get 20-25 minutes!
