Apart from brightening the world, the sun has many roles to play.
One of them is to strengthen and boost your immune system. In this blog, we will dive deeper to understand the connection between sunlight and your immune system and how you can make the most of all that sunshine.
Your body has its own defence team. Its primary job is to protect you from germs and diseases that make you feel unwell. This defence team is your immune system, relentlessly working at all times to keep you going. It's a shield that keeps away anything harmful. It recognises and tackles anything bad that tries to affect your body, such as bacteria, viruses, and other pathogens. When your immune system is solid and balanced, it protects you from chronic diseases and supports overall well-being.
However, it is also essential that you take good care of your immune system to stay in good shape and be ready at all times. Its ability to distinguish between friend and foe ensures that the body can effectively respond to challenges while avoiding unnecessary inflammation.
When sunlight hits your body, it initiates the synthesis of Vitamin D - A remarkable process indeed! Ultraviolet B rays from the sunlight convert a compound in your skin into active vitamin D. This is the most natural way of production and helps create Vitamin D reserves in your body.
Vitamin D is indispensable for robust bones, teeth, immunity, and mental health. Sun exposure contributes a whopping 90% of this vital nutrient.
Vitamin D is a crucial player in immune system function. It regulates and fine-tunes the immune system to effectively defend against pathogens without causing excessive inflammation. This way, it helps maintain a balanced immune system.
Vitamin D also influences various body functions. Vitamin D assists in calcium absorption, which promotes strong and healthy bones. And not just that, emerging research suggests that there are links between Vitamin D levels and reduced risk of chronic conditions such as cardiovascular diseases and certain cancers.
Have you ever pondered the marvels of sunlight? It encompasses three key components: visible light, ultraviolet light, and infrared radiation, each playing a unique role in our well-being.
The invisible ultraviolet (UV) light, consists of UVA, UVB, and UVC, holds significance.
Let's look at the various ways sunlight can enhance the immune system.
Sunlight manages the immune system response. It helps prevent extremes—keeping the immune system from becoming overactive or sluggish. This delicate balance ensures a finely tuned defence against threats without causing unnecessary harm.
Sunlight boosts the function of T-cells, the immune system's frontline warriors. It's like giving them a pep talk, making them more effective in identifying and eliminating threats. Enhanced T-cell activity contributes to a robust and efficient immune response.
Beyond direct effects, sunlight indirectly supports the immune system by uplifting mood and reducing stress. When you feel good, your immune system does too. Sunlight stimulates the production of serotonin, a mood-enhancing neurotransmitter, and helps lower stress hormones, creating a positive ripple effect on immune function.
Midday, from 10 am to 2 pm, is optimal for efficient Vitamin D synthesis. The duration varies based on location, skin tone, and season.
The duration of sunlight exposure equivalent to 1000 IU oral intake of Vitamin D has been reported to be 10–48 min (seasonally dependent) at 29° N and 10–17 min at 11.5° N (at solar noon)
Repeating this sunlight exposure 2–3 times a week is sufficient to maintain adequate vitamin D levels in the UK during the summer months.
Spending time in morning sunlight improves sleep as our bodies produce melatonin, a sleep-regulating hormone. Sunlight regulates the circadian rhythm, influencing melatonin levels for better sleep quality. Lack of daylight disrupts hormonal processes, potentially leading to circadian rhythm shifts and increased risk of depression.
The earliest morning sun resets the circadian rhythm, promoting a natural sleep pattern. Exposure to morning sunlight aligns the body with nature's rhythm, enhancing sleep and morning alertness. Those exposed to morning sunlight experience improved sleep, reduced stress, and lower depression levels by alleviating anxiety.
Endorphin and serotonin release enhance mood, and dopamine production induces bliss and motivation. Brain-derived neurotrophic Factor (BDNF) promotes neuron growth, preventing nerve cell death.
The synergy of sun exposure with oil application on the body is a practice in Ayurveda that enhances the benefits of both. Applying certain oils, such as coconut oil, olive oil, lavender oil, or sesame oil, before sun exposure is thought to have moisturizing and protective effects on the skin. After oil is applied to the skin it is absorbed into it. Exposure to sunlight in this state increases body temperature and the blood flow. This helps in better absorption of the oil into the skin.
Choose the Right Time
Morning sunlight, especially during the softer rays of sunrise, is often preferred.
Gentle Massage
Apply the chosen oil using gentle, circular motions, allowing it to be absorbed by the skin.
Mindful Exposure
Be mindful of the duration and intensity of sunlight exposure to avoid overexposure.
Personalisation
Consider your individual constitution (dosha) and skin type when selecting oils.
For a sun-kissed, healthy life, catching some rays out there will help you.
Sunlight strengthens your immune system and boosts your mood for a more fulfilling life.
Join the Health Revolution with Nirva
Book WorkshopAim for 15-30 minutes of sunlight on arms and face a few times a week. Individual needs vary; consult your healthcare provider.
It's challenging. Sunlight is a primary source; include vitamin D-rich foods like oily fish, cereals and mushrooms, but consider supplements if needed.
Excessive exposure can lead to skin damage. Practice sun safety—use sunscreen, wear protective clothing, and limit midday sun.
It's beneficial, but a holistic approach with a balanced diet, exercise, and sleep enhances overall immunity.
Consistent exposure may show benefits in a few weeks, but individual responses vary. Be patient and prioritise safe practices.