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Summer solstice is officially here and what better way to celebrate than by spending time outdoors under the delightful sun?
Like a warm embrace from an old friend energizing you and lifting your spirits, the summer sun is a long-awaited reunion where you can enjoy the simple pleasures of mother nature.
From having a picnic in the park or lounging in a hammock, activities under the sun offer many benefits, like providing a natural source of vitamin D and boosting your mood, that help you feel your best.
But remember, too much of a good thing can be harmful so it’s important to take some precautions when spending time in the sun. Let’s take a look at how doses of sunshine can upgrade your health and discover some helpful tips for you to let the sun in more sensibly.
Soak Up the Health Benefits of Sunshine
The sun is the source of energy for all living things, and spending time in its rays can fill us with a sense of joy while boosting our well-being.
Here are just a few of the different reasons why getting sun exposure in measured doses is the perfect way to reap all the health rewards from our natural solar medicine:
1. Keep Your Immune System Strong
Vitamin D is a crucial nutrient for our overall health and well-being, and sunshine is one of the best natural sources of this essential vitamin.
Basking in the sun can trigger the production of vitamin D, which is necessary for supporting the immune system. Since immune cells contain vitamin D receptors, healthy amounts of this vitamin can help our body become less susceptible to infections.
Moreover, sun exposure aids in the production of white blood cells. These cells are responsible for identifying and fighting off harmful pathogens, viruses, and bacteria, making them essential in keeping our body healthy and maintaining a strong overall immunity.
2. Fight Aging and High Blood Pressure
Not only does a healthy vitamin D level strengthen your immune system, it also slows down bone thinning that comes with age and prevents the risk of cancer and cardiovascular diseases.
And while sunshine isn't a replacement for medication for those who need it, research has suggested that it can certainly help nudge blood pressure levels in a positive direction.
So, how does this happen exactly? The answer lies in the skin's nitric oxide. Spending time outdoors allows the nitric oxide in your skin to react to the sunlight, causing blood vessels to widen and ultimately lowering your blood pressure.
3. Naturally Boost Your Mood
It's not just a feeling – there's scientific evidence that sunlight can improve your mood. Studies have shown that vitamin D, which is produced when our skin is exposed to sunlight, has an antidepressant effect.
Low levels of vitamin D have been linked to mental health issues such as depression, seasonal affective disorder, and even schizophrenia. By getting sensible sun exposure, you can maintain healthy levels of vitamin D and potentially improve your mental health.
Exposure to sunlight can also increase levels of serotonin, a neurotransmitter associated with feelings of happiness and well-being. This is another reason why people tend to feel happier and more energized on beautiful, sunny days.
4. Enhance Your Sleep
Did you know that getting a dose of sunlight in the morning for just 10 to 15 minutes is a natural way to elevate your sleep?
Doing so can help regulate your body's internal clock and improve the quality of your sleep since the sun helps to suppress the production of melatonin, the hormone that signals your brain that it's time to sleep.
So when you get outside and soak up some sun in the morning, you're setting yourself up for a day of natural energy and restful sleep at night.
Go ahead, open those blinds and step outside for a few minutes of sunshine – your body will thank you for it later!
5. Improve Your Brain Power
Sunshine is not just beneficial for your physical health but your cognitive health as well.
In fact, research has suggested that exposure to natural sunlight could lead to an improvement in cognitive function in people with Alzheimer's disease. According to a study published in the Journal of the American Medical Association, Alzheimer's patients who were exposed to simulated sunshine performed better on mental exams.
This means that natural sunlight can stimulate the growth of nerve cells in the hippocampus, the part of the brain responsible for learning and memory.
So if you want to keep your mind sharp and your memory strong, a little bit of sunshine could go a long way.
Smart Tips For Summer Sun Safety
While the sun provides us with warmth, light, and other vital components for a healthy lifestyle, overexposure to the sun can lead to skin damage or other health issues.
Like anything else in life, moderation is key – let’s explore how you can develop a healthier relationship with the sun and enjoy it more responsibly:
1. Understand Your Skin Type
Being knowledgeable about your skin type is the first step in determining how much protection you need from the sun. Consider checking out the Fitzpatrick Skin Typing system to help you identify your skin type and understand how vulnerable it is to sunburn and skin cancer.
This system categorizes different skin types based on their characteristics and risk levels, allowing you to evaluate the most appropriate way to protect your skin.
Another great tool to find your sweet spot for optimal sun exposure without burning is to use an app like D Minder, which takes into account different factors like your skin type, age, and local weather to calculate the best amount of time to spend in the sun.
2. Smarten Up Your Sunscreen
Did you know that not all sunscreens are created equal?
Using a poor-quality sunscreen can actually increase your risk of sunburn and skin cancer. These sunscreens may prevent burning, but they do not offer adequate defense against the UV rays that can lead to melanoma.
An excellent resource for finding the cleanest and healthiest sunscreen options that offer broad-spectrum protection is the Environmental Working Group’s Skin Deep Sunscreen Database. Take a few minutes to browse through their recommendations and find some products that may fit your skin’s needs.
Additionally, try avoiding aerosol spray sunscreens. They may seem convenient, but the sprays can release harmful chemicals into the air, causing harm to the lungs and other organs when breathed in.
Instead, opt for lotions or creams that can be applied directly to the skin for more targeted sun protection.
3. Eat Sun Protective Foods
Summer is the perfect time to indulge in some fresh, antioxidant-rich produce and delicious teas that not only provide a tasty treat but also help protect your skin from sun damage.
These fruits are all powerful skin protectors that can easily be added to your diet:
Blueberries: rich in anthocyanins, which give them their deep blue color and help protect your skin from oxidative stress
Raspberries: packed with vitamin C, another potent antioxidant that helps protect your skin from sun damage
Goji Berries: a superfood loaded with vitamins A and C, as well as zeaxanthin and lutein which help protect your eyes from UV damage
Pomegranates: a great source of polyphenols, which help protect your skin from the harmful effects of UV radiation
You can also try incorporating krill oil, which contains astaxanthin to support skin health and prevent sun damage, or alpha-lipoic acid, another fantastic antioxidant that protects skin collagen and fights signs of aging.
4. Find Some Shade For Your Skin
Sun protection doesn't just come in the form of sunscreen. If you spend extended periods of time outdoors, covering up with sun-protective clothing is another way to sensibly enjoy the summer sun.
Luckily, many fabrics that you already own in your closet can offer extra UV protection and that includes cotton, wool, canvas, and denim. If you want to take it up a notch, go for materials with tighter weaves and clothes with darker colors.
Another way to go the extra mile is to add UPF protection for your clothes with laundry additives like this Sunguard Sun Protection Clothing Wash, which washes an invisible shield into your clothing and helps block more than 96% of the sun's harmful rays from reaching your skin.
Umbrellas, beach chairs with top and side panels, and "flap-hats" with neck panels and side panels to cover the ears could also come in handy when spending time outdoors, no matter where your day takes you.
5. Step Inside at Midday
The sun's rays are most intense between 10 am and 2 pm, so it's crucial to take extra precautions during these hours.
One way to do this is by finding a shady spot to relax and cool down. Not only will it give you a much-needed break from the heat, but it will also provide your skin with some relief from the sun's harmful rays.
You could also plan your outdoor activities for earlier or later in the day when the sun is not as strong. This way, you can still enjoy the great outdoors without putting your skin at risk.
And remember, even on cloudy days, the sun's rays can still penetrate through and cause damage so always be prepared and take the necessary steps to enjoy the sun in healthy, moderate doses.
Your Daily Dose of Happy and Healthy
With the right balance of sunshine and shade, you can soak up the positive effects of vitamin D, reduce your risk of certain diseases, and enjoy the beauty and warmth of the summer sun.
We hope this guide has helped you learn the wonderful benefits of sunshine and pick up a few helpful tips on how to protect your skin.
Now take advantage of the long days and plan some outdoor activities with your family and friends – whether it's a day at the beach or a walk through the neighborhood park.
For more about active adult living and other lifestyle tips, check out our blogs here.