Lighter days are approaching, reminding us to embrace the suns rhythms and its impact on our wellbeing.

HEALTH BENEFITS

• Morning daylight helps synchronise the body’s internal clock (Circadian rhythm), which is crucial for the optimal function of all body systems.

• It balances the cortisol rhythm, promoting a natural peak in the morning and a drop in the evening, supporting healthy sleep-wake cycle.

• This can improve sleep quality, additionally vitamin D (sunlight) plays a crucial role in Melatonin production.

• Natural light boosts mitochondrial creation and ATP production. (fundamental for optimal health & longevity)

• Vitamin D plays a crucial role in improving metabolic health by enhancing insulin sensitivity and reducing inflammation. It influences the immune system by binding to Vitamin D receptors (VDRs) on immune cells, which in turn alters gene expression. This process helps the body fight infections, reduces excessive inflammation, and promotes a balanced immune response.

• Enhances cognitive function & mental health – since Vitamin D receptors are in the prefrontal cortex (PFC).

• Sunlight boosts oxytocin and dopamine (happy hormones), balancing cortisol levels.

How to Maximise Benefits:

• Spend at least 10-30 minutes outside in the morning, preferably within an hour of waking, especially before looking at your phone.

• Avoid sunglasses for better light absorption.

• The skin produces melanin, a pigment that absorbs UV radiation and helps prevent DNA damage.

• People with darker skin should be mindful of vitamin D sub-optimal levels / deficiency since melanin reduces the skin's ability to produce it from sunlight.

Testing:

• To test your vitamin D levels, the biomarker measured in the body is 25-hydroxyvitamin D (25(OH)D). There is a difference between standard reference ranges and optimal reference ranges. Optimal reference ranges are individualised and typically lie between 75-100 ng/mL.

• Sublingual vitamin D3 (+K2) may offer better bioavailability.

⁠⁠Always consult your healthcare provider and test your vitamin D levels before supplementing.

VDRs are widely distributed throughout the body, which reflects how essential the optimal levels of vitamin D is for systemic health.

A playlist to welcome in the light

‘Circadian Rhythm’

Ref.

doi: 10.1007/s11818-019-00215-x

doi: 10.1172/JCI148286

doi: 10.2174/1381612826666200310145935

doi: 10.1111/j.1751-1097.2007.00226.x

doi: 10.231/JIM.0b013e31821b8755