Stay safe in the sun this summer

I intended to write this article on the first day of summer. But as I sat on my sun-kissed desk in California, a place known for its warm, dry summers, opal sky and scantily-clad liberals, I figured I better check the weather in London before continuing. With a few weeks of drizzle and clouds, it seems that summer in London is finally on the horizon.

The following are some of the health benefits that exposure to sunlight can bring, including tips to stay safe.

Whereas exposure to excessive levels of sunlight is detrimental to our health, moderate exposure can boost our physical and mental state. The aim is to enjoy the sun sensibly, to make enough vitamin D, while not increasing the risk of skin cancer.

 

HEALTH BENEFITS

 

1) Improves the quality of sleep

Waking up in sync with the sun’s natural light switches off melatonin, a hormone made in your pineal gland, associated with sleep onset. This is the reason why you feel alert during your waking hours and tired at bedtime – and discombobulated when you cross time zones after a long-haul flight. It is, therefore, a good idea to open the curtains in the morning and avoid artificial light once the sun goes down.

People with irregular sleeping schedules often have trouble sleeping or feel tired during waking hours. Several studies have shown that chronic disruption of circadian rhythms can lead to weight gain, slower thinking, and other physiological and behavioural changes – analogous to the changes observed in people who experience shift work or jet lag.

 

2) Reduces risk of some cancers

Prolonged sun exposure increases the risk of skin cancer, but vitamin D is also known to be protective against several cancers, including of the colon, kidney and breast. In a study conducted by the US National Cancer Institute, it was found that high levels of sunlight were significantly associated with reduced mortality from breast and colon cancer. Similar effects were seen in the bladder, womb, oesophagus and stomach cancer.

 

3) Improves mood

Sunlight triggers the release of serotonin, a neurotransmitter that helps to regulate mood. It’s no surprise that spending time outdoors improves mood and relieves stress. Lack of sunlight exposure in some people can even trigger a type of depression known as a seasonal affective disorder, which is treated with light therapy.

 

4) Lowers blood pressure

Rates of hypertension tend to be higher in the winter and in countries farther from the equator. A possible explanation is that exposure to sunlight causes nitric oxide in the skin to be absorbed into the bloodstream, which can help widen blood vessels and lower the pressure inside them.

 

5) Can help with some skin disorders

Sunlight can improve several skin complaints, such as psoriasis, eczema and acne. Indeed, eczema and psoriasis are sometimes treated with UV light (phototherapy). However, sunlight can aggravate other skin conditions, particularly rosacea.

 

6) Improves the musculoskeletal system

It is common knowledge that vitamin D is important for healthy bones by helping the body absorb calcium. In a 2013 large Danish study, researchers found that having a history of skin cancer was linked to a lower risk of hip fractures. This may be because those who developed skin cancer also had prolonged sun exposure.

Vitamin D is also important to muscle health, and people with low levels are more likely to experience muscle cramps and joint pain.

 

TIPS TO STAY SAFE

 

There are of course risks associated with sunlight. Prolonged exposure causes damage to the epidermis and to other parts of the skin such as the supporting elastic tissue in the dermis. This damage is known as actinic (solar) elastosis, and gives the skin a baggy, wrinkled appearance. A significant risk factor for malignant melanoma is sunburn, especially during childhood.

 

1) Duration

One of the major benefits of basking in the sun is to make vitamin D, which is useful because there is very little found in typical dietary sources. To prevent deficiency of vitamin D, it is recommended to have 2-3 sun exposures per week. Each exposure should last 20-30 minutes and be to bare skin.

 

2) Stay hydrated

Aim to drink more than the standard eight glasses a day. And get creative: put some frozen berries in your water or even some mint leaves and lime slices. Opt for snacks with high-water content such as watermelon, cantaloupe, tomatoes and cucumbers.

 

3) Wear sunscreen

Look for at least an SPF 30 and wear it when you know you’ll be out and about during the day. Wear sunscreens with both UVA and UVB protection. Blocking UVB may prevent burning (which is what the SPF number indicates), but UVA still delivers skin-damaging radiation (and isn’t rated).

 

CONCLUSION

To summarise, try to have 2-3 sun exposures per week, but avoid the sun when it is strong; and when you think you’re exceeding the recommended limit, cover up, or use high-factor sunscreen.

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Eat Back The Years With These 10 Youth-Boosting Foods

 

Want firmer, smoother skin and a brighter complexion? Try these top 10 anti-aging foods. Our diets have a huge effect on the rate at which we age, so it makes sense to keep them as varied, and antioxidant-rich as possible to prolong and preserve our youth. Team these foods with regular exercise, plenty of sleep and quality downtime, and you could turn back the clock.

eggs

1) Eggs

Eggs contain a compound called sphingolipids that aids in autophagy. Think of a brick wall. Sphingolipids are like mortar, the sticky substance that holds the bricks together. As the wall ages, the mortar can break down, causing the bricks to crumble and the entire structure to lose its strength. But you can keep your mortar strong by eating sphingolipid-rich foods. Doing so will benefit your skin, keeping it fuller, plumper, and smoother.

Sphingolipids also help regulate neurotransmitters, important in healthy brain function. Read better moods, better decision-making, increased critical thinking, and improved memory.

blue berries

2) Blueberries

Blueberries are rich in flavonoids such as myricetin, quercetin, and kaempferol. These are rich sources of vitamins C and K and other nutrients that have an anti-ageing effect and prevent cell damage. 

avocado

3) Avocado

Avocado is one of the anti-ageing superfoods with immense health benefits. It is rich in potassium, vitamins A, C, E, and K, and antioxidants that fight the effects of ageing. Moreover, it’s good for your overall health.

 tomato

4) Tomatoes

Tomatoes contain lycopene. This is a non-provitamin A carotenoid that protects your skin from sun damage. Moreover, the skin of the tomato has an anti-inflammatory effect on the human skin, and the flavonoids in the fruit slow down ageing.

spinach

5) Spinach

Popeye cartoons were exaggerating, but not by much! Spinach is a great source of beta-carotene, which protects your skin from sun damage, and lutein, which has been shown to help skin maintain its elasticity.

green tea

6) Green Tea

There are many kinds of green tea, but they all contain polyphenols, which get rid of free radical toxins in your body, and catechins, molecules that help prevent the sun from damaging your skin. So, drink up! Green tea should be in every anti-ageing diet.

tumeric

7) Turmeric

It’s almost impossible to believe the number of anti-ageing benefits turmeric provides. It’s great for your skin, joints, and brain, and it fights inflammation. It may also reduce the risk of neurodegenerative disorders and some cancers.

garlic

8) Garlic

Add it to your stir-fry, and you just might boost your heart health. Garlic is said to prevent heart disease and strokes by slowing the hardening of the arteries. The herb may also help fight inflammation and cartilage damage associated with arthritis.

nuts

9) Mixed Nuts

In one study, regular nut intake was connected with a lower risk of dying from cancer, heart disease, and respiratory disease. Make a to-go mix of peanuts, almonds, pistachios and walnuts for an easy way to avoid hanger. 

salmon

10) salmon

Salmon and other oily fish, such as sardines, trout and mackerel, are packed with anti-inflammatory omega-3 fatty acids. These essential fats are vital for healthy cell membranes and for keeping your skin looking smooth and soft, as well as maintaining healthy, flexible joints and cognitive function. Since inflammation in the body is linked to the development of chronic diseases, such as heart disease, cancers and diabetes, omega-3 fats are a vital anti-ageing nutrient.

By Punam Vadgama

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Enjoying The Heatwave? Here Are 10 Healing Benefits Of Sunlight

Whereas exposure to excessive levels of sunlight is detrimental to our health, moderate exposure can boost our physical and mental state. The aim is to enjoy the sun sensibly, to make enough vitamin D, while not increasing the risk of skin cancer.

Vitamin D is made in the skin with the help of sunlight, which is useful because there is very little found in typical dietary sources. To prevent deficiency of vitamin D, it is recommended to have 2-3 sun exposures per week. Each exposure should last 20-30 minutes and be to bare skin.

The following are some of the health benefits that exposure to sunlight can bring.

 

Heatwave, sleep, hot,

 

1) Improves the quality of sleep

Waking up in sync with the sun’s natural light switches off melatonin, a hormone made in your pineal gland, associated with sleep onset. This is the reason why you feel alert during your waking hours and tired at bedtime – and discombobulated when you cross time zones after a long-haul flight. It is, therefore, a good idea to open the curtains in the morning and avoid artificial light once the sun goes down.

People with irregular sleeping schedules often have trouble sleeping or feel tired during waking hours. Several studies have shown that chronic disruption of circadian rhythms can lead to weight gain, slower thinking, and other physiological and behavioural changes – analogous to the changes observed in people who experience shift work or jet lag.

 

 

2) Reduces risk of some cancers

Prolonged sun exposure increases the risk of skin cancer, but vitamin D is also known to be protective against several cancers, including of the colon, kidney and breast. In a study conducted by the US National Cancer Institute, it was found that high levels of sunlight were significantly associated with reduced mortality from breast and colon cancer. Similar effects were seen in the bladder, womb, oesophagus and stomach cancer.

 

 

 

 

 

 

3) Improves mood

Sunlight triggers the release of serotonin, a neurotransmitter that helps to regulate mood. It’s no surprise that spending time outdoors improves mood and relieves stress. Lack of sunlight exposure in some people can even trigger a type of depression known as a seasonal affective disorder, which is treated with light therapy.

 

 

 

 

 

 

 

4) Lowers blood pressure

Rates of hypertension tend to be higher in the winter and in countries farther from the equator, and a 2014 study published in the Journal of Investigative Dermatology provides a possible explanation: Exposure to sunlight causes nitric oxide in the skin to be absorbed into the bloodstream, which can help widen blood vessels and lower the pressure inside them.

 

 

 

 

 

 

 

5) Improves pregnancy and fertility

Reduced vitamin D levels during pregnancy have been shown to be associated with complications such as gestational diabetes and preeclampsia. Babies are also more likely to be born underweight. Of course, it takes two to be infertile. Male fertility may also get a boost from sunshine. A 2008 Australian study found that one-third of 794 men visiting an infertility clinic had a vitamin D deficiency. When this was corrected with sunshine and supplementation, there was a 75% drop in ‘sperm fragmentation’ and the men were more successful at conceiving with their partners.

 

 

 

 

 

6) Can help with some skin disorders

Sunlight can improve several skin complaints, such as psoriasis, eczema and acne. Indeed, eczema and psoriasis are sometimes treated with UV light (phototherapy). However, sunlight can aggravate other skin conditions, particularly rosacea.

 

 

 

 

 

 

 

7) Enhances the immune system

In a 2016 study published in the journal Scientific Reports, researchers found that low levels of blue light and UVA light, found in sun rays, boosts the activity of T lymphocytes, a type of white blood cell that can fight infection.

 

 

 

 

 

 

 

8) Improves the musculoskeletal system

It is common knowledge that vitamin D is important for healthy bones by helping the body absorb calcium. In a 2013 large Danish study, researchers found that having a history of skin cancer was linked to a lower risk of hip fractures. This may be because those who developed skin cancer also had prolonged sun exposure.

Vitamin D is also important to muscle health, and people with low levels are more likely to experience muscle cramps and joint pain.

 

 

 

 

 

 

 

 

 

 

 

 

9) Improves memory

In a 2018 study published in the journal Cell, researchers exposed a group of mice to UVB rays. This mock-sunlight increased levels of glutamate, a neurotransmitter involved in learning and memory processes. The UVB-exposed mice showed significant improvement in the object recognition tests and motor skills compared to the control mice. Although this effect was shown in mice, it could also be the same for humans.

 

 

 

 

 

 

10) Helps you shed fat

By getting sufficient sunlight between 8am and noon will help synchronise your circadian rhythm, optimising the metabolism and preventing excess weight gain. Serotonin not only improves our mood, but it also suppresses our appetite. It’s no surprise if you prefer lighter meals during warmer weather.

 

 

 

 

 

 

 

One last thing

There are of course risks associated with sunlight. Prolonged exposure causes damage to the epidermis and to other parts of the skin such as the supporting elastic tissue in the dermis. This damage is known as actinic (solar) elastosis, and gives the skin a baggy, wrinkled appearance.

A significant risk factor for malignant melanoma is sunburn, especially during childhood. Chronic sun damage does not appear to be a risk factor for malignant melanoma but it is for basal cell and squamous carcinoma, and lentigo maligna melanoma.

To summarise, try to have 2-3 sun exposures per week, but avoid the sun when it is strong; and when you think you’re exceeding the recommended limit, cover up, or use high-factor sunscreen.

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