Leveraging Sunshine for Optimized Sleep, Mental Health, and Balance

The Sunlight Advantage: Why We Need More Time in the Sun

As the days grow shorter and the chill of winter settles in, many of us find ourselves retreating indoors, bundled in layers. However, the benefits of sunlight exposure are profound, affecting our circadian rhythms, hormonal balance, and overall happiness. This blog post delves into the importance of sun exposure, backed by scholarly research, and offers strategies to combat seasonal depression.

The Impact of Sunlight on Circadian Rhythm

Circadian rhythms are our internal biological clocks, regulating sleep-wake cycles and various physiological processes over a 24-hour period. Natural light plays a critical role in this regulation. Research published in the journal Sleep Medicine Reviews highlights how exposure to natural light helps synchronize our circadian rhythms, promoting healthier sleep patterns and alertness during the day (Chellappa et al., 2019).

Light exposure, particularly in the morning, signals our brains to produce hormones like cortisol, which helps us feel awake and alert. Conversely, as daylight fades, our bodies begin to produce melatonin, the hormone that facilitates sleep. Insufficient sunlight exposure can disrupt this cycle, leading to irregular sleep patterns and feelings of fatigue. A consistent routine that includes morning sunlight can help reinforce these natural rhythms.

Hormonal Balance and Sunlight

The relationship between sunlight and hormonal balance is significant. Vitamin D, often referred to as the "sunshine vitamin," is synthesized when our skin is exposed to UV rays. A deficiency in vitamin D has been linked to various health issues, including mood disorders. Research in the Journal of Affective Disorders indicates that low levels of vitamin D are associated with higher rates of depression (Anglin et al., 2013).

Moreover, sunlight exposure influences the production of serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. A study published in Environmental Health Perspectives found that increased sunlight exposure is correlated with higher serotonin levels, which can enhance mood and alleviate feelings of anxiety (Wheeler et al., 2017).

The Happiness Factor

The psychological benefits of sunlight exposure cannot be overstated. Natural light has been shown to improve mood and increase feelings of happiness. A study in the Journal of Environmental Psychology demonstrated that individuals who spent more time outdoors reported higher levels of well-being compared to those who remained indoors (Kaplan & Kaplan, 1989).

Furthermore, sunlight exposure can reduce the risk of Seasonal Affective Disorder (SAD), a type of depression that occurs at certain times of the year, usually in the winter. Symptoms of SAD include fatigue, depression, and difficulty concentrating. The American Journal of Psychiatry notes that light therapy, which mimics natural sunlight, has been effective in treating SAD by re-establishing normal circadian rhythms and boosting serotonin levels (Terman et al., 2006).

Strategies to Combat Seasonal Depression

Given the profound impacts of sunlight on our well-being, here are some strategies to increase exposure during the darker months:

1. Morning Walks: Start your day with a morning walk outside. Even 15-30 minutes of exposure to natural light can significantly impact your mood and circadian rhythm.

2. Light Therapy: If you live in an area with limited sunlight during the winter months, consider investing in a light therapy box. These devices simulate sunlight and can be particularly effective for those with SAD.

3. Outdoor Activities: Engage in outdoor activities during the day, whether it’s hiking, gardening, or simply reading on a park bench. Try to spend time outside during peak sunlight hours.

4. Maximize Daylight Indoors: Keep your curtains open and furniture arranged to let in as much natural light as possible. Consider using light-colored paint to reflect light around your space.

5. Vitamin D Supplementation: If sunlight exposure is insufficient, consider consulting with a healthcare provider about vitamin D supplementation, especially during the winter months.

Conclusion

The evidence is clear: sunlight is essential for our circadian rhythms, hormonal balance, and overall happiness. As we navigate the challenges of seasonal changes, prioritizing time in the sun can make a significant difference in our mental health and well-being. By understanding the importance of sunlight and implementing strategies to increase our exposure, we can combat seasonal depression and foster a more positive outlook throughout the year.

References

• Anglin, R. E., et al. (2013). Vitamin D deficiency and depression in adults: a systematic review. Journal of Affective Disorders.

• Chellappa, S. L., et al. (2019). Effects of light on the circadian clock. Sleep Medicine Reviews.

• Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Journal of Environmental Psychology.

• Terman, M., et al. (2006). Light therapy for seasonal affective disorder: A review of the evidence. American Journal of Psychiatry.

• Wheeler, L., et al. (2017). Sunlight exposure and serotonin: an updated review. Environmental Health Perspectives.

Dietary Supplements- Friend or Foe?

Over the last decade, there has been an increased awareness to the food we consume and the impacts that it has one our bodies. Nutrition is increasingly important, and people are looking to more alternative forms of therapy to maintain optimum health without the aid of prescription medications and remedies.

More and more people are turning to supplements, which can provide essential minerals vitamins to support optimal nutrition. In 2016, supplements accounted for 121.6 billion dollars globally with sports related, meal, homeopathic, and specialty supplements having the strongest growth (Morton, 2017)

It’s a fair assessment to say that every person reading this has either been recommended to take some form of vitamin, herb, or mineral or is currently consuming one of these now. Supplements are a great way to supplement nutritional/ dietary needs without having to consume the actual foods that contain them however, unlike pharmaceutical companies that have to endure rigorous testing and efficacy trials (as they should!), supplements are not regulated by the Food and Drug Administration (FDA) and do not go through this testing. In fact, the FDA merely regulates the labeling and marketing of supplements to ensure they are not misleading to consumers but consider supplements to be considered as food and therefore not subject to pre-market approval (McGinley, 2019). It is the responsibility of the manufacturing company to adhere to the rules and regulations established by the Dietary Supplement Health and Education Act (DSHEA) and the FDA (FDA, 2011) with only a small portion of these being tested by third parties to ensure efficacy.

With less than 25% of manufacturing companies actually being tested, only a fraction of those companies is actually delivering the active ingredient you believe you are consuming. Most of supplements do not have the active ingredient and/ or have added fillers to their product. In a study conducted by the University of Guelph in Canada in 2013, DNA tested 44 dietary supplements and found that only TWO companies were free from fillers and substitutions (PBS.org, n.d)

Long story short, if you’re consuming dietary supplements of any kind and you don’t know how to look for quality products, you could be throwing your money away.

How do I know what to look for?

 The FDA has recently released a statement acknowledging that the gap between testing and oversight of dietary supplements has grown exponentially and there is an increased need for more strict regulations and governance. Until then, there are ways to increase your odds of purchasing quality supplements.

1.     Third Party Testing/ Independent Lab- If your supplement is being tested in a third-party lab, they will be happy to display this label on their packaging! The United States Pharmacopeial Convention (USP) runs a voluntary program to certify and inspect the quality of a company’s facilities and product (less than 1% of products have this seal). There are also a couple companies that randomly evaluate dietary supplements and post their findings to the public. LabDoor and ConsumerLab.com will provide general results for free and more detailed findings for a fee. 

2.     Health Warnings/ Recalls- Consumers can verify supplements on the FDA website to understand if there are any health claims or sanctions for a particular supplement.  

Additionally, Consumer Reports has a list of supplements that are considered “The Dirty Dozen” because of know health implications, yet these products are still available to purchase. The Federal Trade Commission also has a list that can be found here.  

3.      Is the product too good to be true? If something sounds too good to be true, give yourself some space to pause. The LARGEST offender in the supplement game is supplements that are used for weight loss, body building, and sexual enhancement. Many of these products have been found to have substitutions like unapproved drugs, controlled substances, and possible cancer-causing agents (FDA, 2011)

4.     Is there evidence supporting the dietary supplements? The National Institute of Health composes fact sheets for commonly used dietary supplements. PubMed also has an easy to use website where consumers can research supplements to understand efficacy.

5.     Do you really need supplements? Could you already be consuming enough of the vitamin or mineral you are supplementing with? It’s always best to consult with your doctor/ dietician to ensure the best course of action.

It’s always best to consume the actual food versus taking a supplement, so here is a list of a few essential vitamins/ minerals and natural foods where you can find them:

Vitamin A:

Support eye health, growth development, teeth, and skin

Foods: Orange foods like carrots, cantaloupe, sweet potatoes, and melons

Vitamin K: Blood clotting

Foods: Greens! Kale, spinach, brussels sprouts, and broccoli.

B Vitamins: Energy Production, immunity function, and absorption of iron.

Foods: Whole grains, bananas, chili peppers, beans, and potatoes, and yeast

Folic Acid: Cell renewal and prevention of birth defects

Foods: Leafy greens, asparagus, broccoli, citrus fruits, beans, peas, seeds, buts, cauliflower, beets, and corn.

Vitamin C: Strengthens blood vessels, absorption of iron, anti-oxidants

Foods: Oranges, guava, green and red peppers, kiwi, grapefruit, Brussel sprouts

Vitamin D- Bone strength

Foods: You can get limited amounts of Vitamin D from eggs, fish, and mushrooms, though likely not all the vitamin D you require will come from food. The best way to stimulate Vitamin D production is to spend some time in the sun. If you would like more about Vitamin D, read my blog from April, 2018 here.  

This is one supplement that is highly recommended (especially in MN where we are further away from the equator and do not have as much sun exposure)

Vitamin E: Supports blood circulation, and protection from free radicals.

Foods: Almonds, sunflower seeds, and tomatoes

Calcium: Health teeth and strong bones

Foods: Dairy like yogurt, milk, and cheese. Additionally, tofu and black molasses.

1.     Morton, C. Top Takeaways on the 2017 global supplements market. New Hope Network. (November, 2017) Retrieved from https://www.newhope.com/market-data-and-analysis/top-takeaways-2017-global-supplements-market

2.     McGinley, L. The FDA launches tougher oversight on supplements.  Washington Post. (February 11, 2019) Retrieved from https://www.washingtonpost.com/health/2019/02/11/fda-launches-tougher-oversight-supplements/?noredirect=on&utm_term=.cbe9f574500c

3.     Beware of Fraudulent Dietary Supplements. Food and Drug Administration.  https://www.fda.gov/ForConsumers/ConsumerUpdates/ucm246744.htm. March 2011

4.     National Institute of Health. Dietary Supplements: What you Need to Know. https://ods.od.nih.gov/HealthInformation/DS_WhatYouNeedToKnow.aspx

5.     FDA Statement. Feb 11, 2019. Statement from FDA Commissioner Scott Gottlieb, M.D., on the agency’s new efforts to strengthen regulation of dietary supplements by modernizing and reforming FDA’s oversight. Retrieved from https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm631065.htm

6.     Five Questions to Ask before When Considering Health Supplements. https://www.pbs.org/wgbh/frontline/article/five-questions-to-ask-when-considering-health-supplements/

7.      October, 2013. 11 Essential Vitamins and Minerals Your Body Needs. GoodNet. Retrieved from https://www.goodnet.org/articles/11-essential-vitamins-minerals-your-body-needs

Why Massage

Massage has been a practice that dates back thousands of years with origins in China, Egypt, and India. Each culture believed in the vast medical benefits that massage could provide including the ability to heal injuries, relieve pain, and the ability to prevent and cure illnesses. 

Although therapeutic massage has been in practice for thousands of years, it has only been within the last fifty years that massage has been considered therapy in the West and has become increasingly accepted as a form of alternative medicine. Massage and alternate healing is now commonly integrated into people's daily lives as part of a healthy lifestyle regime and is even becoming more and more accepted by insurance carriers and medical practitioners. 

We are becoming an increasingly aware society that is more mindful of the things that we put into our bodies and the paths that we take to recovery on a physical, mental and emotional level. Massage has been proven to provide an Ayurvedic and holistic path to wellness and according to the American Massage Therapy Associate (AMTA) can provide the following: 

• Relieve stress
• Relieve postoperative pain
• Reduce anxiety
• Manage low-back pain
• Help fibromyalgia pain
• Reduce muscle tension
• Enhance exercise performance
• Relieve tension headaches
• Sleep better
• Ease symptoms of depression
• Improve cardiovascular health
• Reduce pain of osteoarthritis
• Decrease stress in cancer patients
• Improve balance in older adults
• Decrease rheumatoid arthritis pain
• Temper effects of dementia
• Promote relaxation
• Lower blood pressure
• Decrease symptoms of Carpal Tunnel Syndrome
• Help chronic neck pain
• Lower joint replacement pain
• Increase range of motion
• Decrease migraine frequency
• Improve quality of life in hospice care
• Reduce chemotherapy-related nausea (AMTA, 2017)

(AMTA, March 16, 2018). 25 Reasons to Get a Massage. American Massage Therapy Association. Retrieved from https://www.amtamassage.org/articles/1/News/detail/3124/25-reasons-to-get-a-massage