Most people, when asked about what steps they need to take to improve their health, mention things like:
- Exercise
- Diet/calorie restriction
- Drinking Enough water
Now, while these areas all valid points and will help you to improve your health, there is a forgotten but very important way to improve your health. And, by reading the article title I’m sure you’ve guessed it: Vitamin D!
Sunlight Exposure
We all are (or should be) aware of the importance of getting enough sunlight exposure, yet many of us fall short of doing so. So many people today are stuck inside for their work, and even when they come home from work they remain inside and watch TV or do some other indoor activity. Unfortunately, the side effects of not getting enough sunlight are pretty dramatic, and they can cause some serious health problems.
The main thing you need to know is that sunlight is very important for vitamin D production, and without adequate sunlight, one cannot have optimal vitamin D levels. And according to a study by the Archive of Internal Medicine, more than 75% of the United States is deficient in vitamin D!
Importance
Of course, this wouldn’t matter that much if vitamin D wasn’t very important; however, vitamin D is crucial for many biological and physiological processes and functions. Vitamin D actually isn’t a vitamin at all, but rather acts as a hormone in the body. It is important for many things including bone strength and health, immune system function, and even mood and brain health as well. Basically, having adequate vitamin D levels is imperative for living a healthy life.
Yet, many of us still don’t get enough of it and it is solely because we aren’t exposed to enough sunlight during the day. As a result of being deficient, we are shortchanging our physical, mental and even emotional health.
The Solution!
Luckily, the solution is very simple to start ensuring adequate vitamin D levels. All you need to do is simply go outside without sunscreen for 20 minutes per day, preferably within the hours of 10 am and 2 pm where the UV index is at its highest. This has been shown to provide optimal levels of vitamin D. Trust me, I know that some of you might have an extremely busy day that entails many responsibilities related to your career, school, family, friends and everything else.
But I truly believe anyone can find a measly 20 minutes out of their day to go outside and soak up some of the sun’s rays. Plus, this really shouldn’t be seen as a chore as I’m assuming most would WANT to go outside and relax in the sun to take a little break from the day.
Cold Climates
Now, if you are in a very cold climate, or you are in the winter months where you get very little sunlight, there are two things you do. And, when combined, these will simulate natural sunlight exposure to a fairly well degree.
The first thing you should do is start using an artificial light therapy box which simulates the sunlight you would normally be exposed to. This is a great option, especially for those who experience Seasonal Affective Disorder in the winter months. However, this doesn’t actually increase your vitamin D levels which is why I suggest you pair it with the second option.
The second option is to simply supplement with 2000 to 5000 IU of vitamin D3 in supplement form. Make sure it says d3 because this is the best form to take.
Now, after combining the light therapy with the supplementation of the D3, you are coming as close as you can to experience the benefits of natural sunlight exposure. As a result, the darker and colder months shouldn’t seem as dreary and depressing. In addition, you should feel that you have more energy and an improved mood relative to what you usually experience in these months.
Summary
Vitamin D is truly a powerhouse “vitamin” and by ensuring your levels are adequate you will improve your life in a variety of ways. Simply by getting outside for 20 minutes per day, you will start to increase your vitamin D levels back to their normal level. As a result, you will start to feel happier, more energized, and your muscles, bones, and other organs will be stronger and healthier as well.
Humans were never meant to stay indoors all day, and all night; and we are currently paying the price for not treating our bodies the way they should be treated. Humans need and crave sunlight for optimal vitamin D production, and without it, we simply won’t operate as efficiently and optimally as possible. And, who wants to be functioning in less than the optimal state? Surely you nor I don’t want that. So please, take some time and get some quality sunlight every day. It will dramatically help you in both the short and long term.
Reference:
Michael F Holick; Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease, The American Journal of Clinical Nutrition, Volume 80, Issue 6, 1 December 2004, Pages 1678S–1688S, https://doi.org/10.1093/ajcn/80.6.1678S
