Importance of Sunlight on your Patio
What Are the Benefits of Sunlight?
Sunlight and serotonin
We've all heard that too much exposure to the sun's warm rays might hurt your skin. But did you know that striking the perfect mix can have a variety of mood-boosting effects?
Hormones are released in your brain in response to light and darkness. Sunlight is considered to promote the release of a hormone called serotonin in the brain. Serotonin is linked to improved mood and the ability to be calm and concentrated. Darker illumination at night causes the brain to produce another hormone called melatonin. This hormone is in charge of assisting you in sleeping.
Serotonin levels might drop if you don't get enough sun. Serotonin deficiency is linked to an increased risk of serious depression with a seasonal pattern (previously known as seasonal affective disorder or SAD).
Health Benefit of Having a Patio
The best source of vitamin D is sitting in the sun on your patio in a chair or sunbed. Three times a week, we should acquire at least 20 to 30 minutes of sun exposure. This aids in the formation of bone cells, the strengthening of the immune system, the reduction of depression, and the promotion of weight loss. Create a relaxing environment around your home to promote your excellent health.
For a long time, nutritionists have advocated grilling as a healthy cooking option. As the meat sears and cooks, the fats liquefy and drip through the grates. Provide the best for your loved ones and use your patio space for regular BBQs.
Furthermore, being outside in nature has several health benefits that have been demonstrated. Some of these can help you relax. You may enjoy all of your favorite outdoor activities while breathing some fresh air by spending time on your patio, which is constructed with flower pots, water features, and even entertainment spaces.
Additional sunlight benefits
The sun's health advantages extend beyond stress reduction. Other reasons to catch some rays include the following:
Building strong bones
When a person's skin is exposed to ultraviolet-B radiation from the sun's rays, vitamin D is produced. According to one research from 2008Trusted Source, persons may make the following vitamin D levels in a 30-minute period while wearing a swimsuit:
- 50,000 international units (IUs) in most Caucasian people
- 20,000 to 30,000 IUs in tanned people
- 8,000 to 10,000 IUs in dark skinned people
Vitamin D, which is produced by the sun, is important for bone health. Vitamin D deficiency has been related to rickets in children as well as bone illnesses such as osteoporosis and osteomalacia.
Cancer prevention
Although too much sunshine can cause skin cancer, a reasonable quantity of sunlight provides cancer-prevention advantages.
Researchers have discovered that those who live in places with less daylight hours are more likely to get certain malignancies than those who live in areas with more sunlight during the day. The following cancers are among them:
- Colon cancer
- Hodgkin’s lymphoma
- Ovarian cancer
- Pancreatic cancer
- Prostate cancer
Healing skin conditions
Sun exposure may also help heal a number of skin diseases, according to the World Health Organization (WHO)Trusted Source. UV radiation has been suggested by doctors to treat the following conditions:
- psoriasis
- eczema
- jaundice
- acne
While light therapy isn’t for everyone, a dermatologist can recommend whether light treatments will benefit your specific skin concerns.
Vitamin D Benefits
Vitamin D is a fat-soluble vitamin that belongs to the vitamin D family, which also comprises vitamins D1, D2, and D3.
When your skin is physically exposed to sunshine, your body creates vitamin D naturally. To guarantee proper amounts of vitamin D in your blood, you may also receive it through particular meals and supplements.
Vitamin D serves a variety of purposes. The regulation of calcium and phosphorus absorption, as well as promoting appropriate immune system function, are two of the most important (1Trusted Source).
Vitamin D is necessary for normal bone and tooth growth and development, as well as better resistance to some illnesses.
Here is more information about the benefits of vitamin D, plus information about downsides, how much you need, and foods with vitamin D.
Vitamin D may fight disease
In addition to its primary benefits, research suggests that vitamin D may also play a role in:
- Reducing the risk of multiple sclerosis (MS). A 2018 review of population-based studies found that low levels of vitamin D are linked with an increased risk of MS (2Trusted Source).
- Decreasing the chance of heart disease. Low vitamin D levels have been linked to increased risk of heart diseases such as hypertension, heart failure, and stroke. But it’s unclear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when you have a chronic condition (3Trusted Source).
- Reducing the likelihood of severe illnesses. Although studies are mixed, vitamin D may make severe flu and COVID-19 infections less likely. A recent review found that low vitamin D levels contribute to acute respiratory distress syndrome (4Trusted Source, 5Trusted Source).
- Supporting immune health. People who do not have adequate vitamin D levels might be at increased risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease (6Trusted Source).
Vitamin D has been shown to improve mood and lessen depression.
Vitamin D has been proven to play a function in mood regulation and lowering the risk of depression in studies.
A study of 7,534 adults discovered that those who took vitamin D supplements and had negative feelings saw their symptoms improve. Supplementing with vitamin D may benefit persons who are depressed and have a vitamin D deficit (7Trusted Source).
Low vitamin D levels were also linked to more severe fibromyalgia symptoms, anxiety, and sadness in another study (8Trusted Source).
It might support weight loss
Low vitamin D levels are more likely in those who are overweight (9Trusted Source).
In one study, obese persons who took vitamin D supplements in addition to following a weight-loss diet plan lost more weight and fat mass than those who took a placebo and simply followed the diet plan (9Trusted Source).
People who took regular calcium and vitamin D supplements lost more weight than those who took a placebo supplement in an older trial. The increased calcium and vitamin D, according to the researchers, may have had an appetite-suppressing impact (10).
Although there is no evidence to suggest that vitamin D causes weight reduction, there does appear to be a link between vitamin D and weight.
Is It Beneficial to Spend Time Outside?
Spending time outside can help to improve one's general health and well-being. The outdoors provides numerous opportunities for physical activity. Spending time outside can also help with mental wellness and stress reduction. While enjoying the pleasures of being outside, people can reduce their risk of skin cancer caused by excessive UV exposure by using sunscreen. Staying in the shade, wearing protective clothes, and using and reapplying a broad spectrum sunscreen with a sun protection factor (SPF) of 15 or greater are all good ways to protect yourself.
The sun's ultraviolet (UV) radiation can increase the skin's production of vitamin Dexternal symbol. Low vitamin D levels can be caused by little or no sun exposure, but too much UV radiation from the sun or artificial sources can raise the risk of skin cancer and eye problems. Many factors influence how much vitamin D a person's skin produces when exposed to the sun, including skin tone, geographic location, weather conditions, time of year, and time of day.
Vitamin D can also be obtained through food. Some types of fish, foods with added vitamin D, such as some cereals, juices, dairy products, and egg yolks are all good sources of vitamin D. The skin can only create a certain amount of vitamin D at any given moment. Spending more time in the sun will not enhance vitamin D levels once the body has reached this limit. Continued exposure to the sun, on the other hand, raises your chance of skin cancer. There is no known amount of UV exposure that will boost vitamin D levels without also raising the risk of skin cancer. Without the hazards of UV overexposure, vitamin D can be taken safely through food and dietary supplements.