Hello sunshine lovers! ☀️🌨️ Today, I’m diving into why sunshine is so good for us and exploring ways to keep our spirits high and our bodies healthy when the sun plays a game of hide and seek. If you’ve ever felt like you’re missing a little spark during cloudy times and chilly months, you’re not alone. Let’s explore how the sun benefits us and how to stay vibrant even when it’s nowhere to be found.
I live in Minnesota and, per my doctor’s recommendation, I increase vitamin D supplementation in the winter months. I use them in the sunny months, too, if I’m not getting outside a lot. (I know, I know, but it gets hot and it’s nice and cozy and cool in my house.) Going outside is the much better option, however. I always feel soooo much better when I get some outdoor time and there is plenty of research to support that.
As for foods, I love some vitamin-D rich dairy and eggs, but I’ll skip the mushrooms (see Dietary Boost section below). My sister makes a really good lemon and herb salmon; if you’re not a salmon fan (I wasn’t), keep trying. When prepared to your liking it can be delicious and it’s a great source of nutrients that help your smile keep shining. I’ve also enjoyed bourbon-soaked salmon with a tasty glaze. Everything in moderation, eh?
The Sunshine Boost: What’s in It for Us?
First things first—why do we feel so good when we bask in the sun? It’s not just about the warmth; sunshine has some pretty impressive benefits that go beyond a pleasant tan.
1. Vitamin D Delight: One of the biggest perks of sunshine is its role in vitamin D production. When UV rays hit our skin, our bodies start making this essential vitamin, which is crucial for bone health, immune function, and even mood regulation. According to a study published in the Journal of Clinical Endocrinology & Metabolism (2007), adequate vitamin D levels are linked to a lower risk of chronic diseases and improved overall health.
2. Mood Lifter: Sunlight has a direct impact on serotonin, the hormone responsible for boosting mood and helping us feel calm and focused. Research in the Journal of Affective Disorders (2014) shows that increased sunlight exposure is associated with reduced symptoms of depression, especially in people with seasonal affective disorder (SAD).
3. Better Sleep: Exposure to natural light helps regulate our circadian rhythms, which are crucial for quality sleep. The Sleep Medicine Reviews (2013) highlights how sunlight influences our sleep-wake cycles, making us feel more rested and rejuvenated.
What to Do When the Sun Is MIA?
We all know the feeling of yearning for sunlight during the dreary winter months. But don’t worry, you can still keep your vitamin D levels up and your mood shining bright with a few clever tricks.
1. Vitamin D Supplements: If you’re not getting enough sun, supplements can help bridge the gap. The National Institutes of Health (NIH) recommends a daily dose of 600-800 IU for most adults, but it’s a good idea to check with your doctor to determine the right amount for you.
2. Light Therapy: Light boxes that mimic natural sunlight can be a game-changer for those battling seasonal affective disorder (SAD). A study in the American Journal of Psychiatry (2001) found that light therapy significantly improved symptoms in people with SAD. Aim for 20-30 minutes each morning to kick-start your day.
3. Dietary Boost: Incorporate foods rich in vitamin D into your diet. Fatty fish (like salmon and mackerel), fortified dairy products, and eggs are excellent choices. Mushrooms exposed to UV light can also provide a plant-based boost.
4. Stay Active: Exercise can elevate your mood and energy levels, even when the weather isn’t cooperating. A brisk walk, an indoor workout, or a fun dance session can keep those endorphins flowing.
5. Stay Social: Engaging with friends and family, or participating in community activities can help combat feelings of isolation that can come with darker, colder days. Social interactions have been shown to improve mood and mental health, as noted in research from the Journal of Social and Clinical Psychology (2004).
Brightening Up Your Winter
Embrace these strategies to keep your health and mood in check during the less sunny months. Remember, while the sun is an amazing source of joy and health benefits, there are plenty of ways to stay vibrant and happy when it’s not shining down on us.
So, the next time you find yourself missing that golden glow, try these tips to keep your spirits up and your body thriving. With a little extra care and creativity, you can keep shining no matter what the weather looks like outside!
Stay sunny, everyone! 🌟