As humans we used to spend most of our days outdoors. Now we’re lucky if we see sunshine on the weekends. Clearly data has shown too much sun exposure can be dangerous, leading to serious skin cancers. But using proper precautions shouldn’t prevent us from enjoying and deriving the incredible benefits sunlight can offer. Clothing, eye protection, sunscreen and time of exposure can easily balance the pros and cons. Plus it’s an easy, free way to decompress, de-stress and help a multitude of health issues, including pain.
Improves cardiovascular health
The dermis of our skin uses nitrate rich foods to produce and then store large amounts of nitrous oxide- a molecule produced by the lining of blood vessels that helps them to relax and increase blood flow. Direct sunlight triggers the release of these nitrogen oxides reservoirs which then causes vasodialation within the body’s entire arterial system. This improves cardiovascular health, circulation and lowers blood pressure. In one study, over 342,000 dialysis patients showed a drop in their systolic blood pressure, after 46 million blood pressure readings when exposed to sunlight.
Increases alertness and cognitive abilities
Studies have shown sunshine improves cognition by increasing blood flow in dopamine rich areas of the mid brain – ventral tegmental area, substantia nitrate and hypothalamus -which improves alertness and thinking. Light wavelengths from the sun have also shown beneficial effects on learning and memory by triggering elevated blood levels of urocanic acid which helps convert histidine, an amino acid, to glutamate. This essential neurotransmitter is released in neuronal synapses within the motor cortex and hippocampus that’s essential for memory and learning.
Gives pain relief
Ultra violet light on the skin helps to release our feel-good hormones through the endorphin and endocannabinoid systems. This leads to a cascade of events that activates not only our endogenous pain relief mechanisms but also white cells within our immune system that reduces inflammation. Even taking a few minutes in the middle of a busy day to get outdoors and feel the warmth and light on your face and body can be invaluable. Add in friends and some activity and you’ve got a fun, easy way to lower pain levels.
Encourages movement
Whether it’s a leisurely walk in the park, around your office building, a full-blown hike in the mountains, casually throwing around a ball or playing an actual game, getting outdoors is an easy way to get moving. When exercise sounds too much to do, walking before or after a meal, time with your dog or a leisurely stroll at any hour is a wonderful way to mobilize sore, aching muscles, decrease inflammation, release feel good hormones and improve sleep. This way you get all the benefits of exercising, clean fresh air and natures beauty at the same time.
Promotes socializing
Good old-fashioned picnics, barbecues or gatherings for a birthday or event are great in the park, by a pool or backyard with friends and family. Now you get the combined benefits of sun light and the powerful effect socializing has on the release of our own feel-good hormones, endorphins and endocannibinoids, which has been proven as effective as morphine in helping pain. Besides their ability to divert attention and encourage fun, what could be better than spending time eating a healthy meal, surrounded by those we care about and warmth on our faces?
Helps weight loss
Studies have shown there are proteins in our fat cells that are sensitive only to sunlight. Too little exposure alters how they behave and may increase the risk of getting metabolic syndrome. Light wavelengths from the sun appears to cause the fat they strike to turn into lipid droplets that get released from the cell, shrinking its size. In effect, burning our fat away. This may also contribute to why we tend to gain weight in the winter, when far less sunlight hits our skin. We don’t yet know the intensity or duration required to activate this pathway but it’s an exciting new avenue to pursue.
Can be therapeutic
There’s no question being surrounded by the sights, smells and sounds of a botanical garden can offer peace, relaxation and pain relief. And Tucson offers a variety of wonderful options including the Tucson Botanical Gardens, Tohono Chul, and The Desert Museum. We also have amazing parks filled with wandering paths, vibrant colors, fragrances and sounds. Or make one at home. Mine is a small area off the bedroom surrounded by trees, bushes, flowers and a 30-year-old fountain that adds a calming waterfall effect. Watching the hummingbirds while relaxing to natures melodies is one of the best ways to ease my pain.
Helps us to breath better
Being indoors actually increases air pollution two to five times more than outdoor concentrations. It makes sense. Indoors cleaning chemicals, cooking, indoor fires have nowhere to go. Getting outdoors, especially in areas unblemished by smog, can help breathing and respiratory concerns. Improved, deep breathing lowers our pain levels by relaxing strained muscles, increasing blood flow, decreasing inflammation and calming stress. And what better place to enjoy a moment of meditation surrounded by natures symphony.
Induces sleep
We all have an internal clock that follows the sun, keeping us awake during the day and sleepy at night. Artificial light can mimic natural light, but direct sunlight has 200 times the intensity, impacting our circadian rhythm far more than electric light, by regulating serotonin and melatonin levels that can reset circadian rhythms and induce lethargy and calm. As a result, we fall asleep quicker and sleeping deeper, leading to a more restful sleep. But it needs to enter the eyes as well as the skin for this process to work, so don’t forget eye protection.
Helps us to relax
We are all surrounded by turmoil and chaos in our everyday lives. From constant intrusions, flashing screens, traffic, phones, city noises, news, social media, and bright lights all compete for our attention and drive us to be overstimulated and stressed. Nature offers a refuge, a place to unwind and recharge with soothing and harmonious sights and sounds. The scents of trees and flowers surround us, the music of bird songs envelope us and the theatre of hummingbirds and animals attract our senses without draining mental energy.
Boosts immunity
Researchers at Georgetown University found sunlight energizes infection fighting T cells or lymphocytes. In another study, those who spent six hours in the woods over a two day period increased these white blood cells, which fight infection and decrease inflammation. Both now linked to lowering pain levels. In another study the effects lasted a couple of weeks after their participation. An added plus, exposure to a variety of new microorganisms can help to keep our immune system on its toes, prepared for any events that may come our way.
Reduces anxiety and depression
We are all living in a perpetual fight or flight mode. Ready to do battle at a moment’s notice. So much so it becomes our normal status. But as discussed in past posts it shreds our muscles, shuts down our gut and activates stress hormones that worsens pain, heightens stress, increases inflammation and chips away at our immune system. Getting outdoors is a great way to stop this cycle. Plus, sunlight has been shown to increase serotonin levels- another feel-good hormone we now know is a powerful way to treat depression.
Whether it’s a few minutes outside of your workplace, a few hours in your own backyard or a weekend getaway to the beach or mountains, fresh air and sunlight is a wonderful way to refresh, reboot and manage your pain.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562165/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6562165/
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6751071/
-https://gumc.georgetown.edu/news-release/sunlight-offers-surprise-benefit-it-energizes-infection-fighting-t-cells/#:~:text=Georgetown%20University%20Medical%20Center%20researchers,central%20role%20in%20human%20immunity.
-https://www.medicalnewstoday.com/articles/benefits-of-sunlight#the-absence-of-sunlight
-https://www.manchester.ac.uk/discover/news/human-skin-suppresses-inflammation-after-exposure-to-ultraviolet-radiation/
-https://www.medicalnewstoday.com/articles/320592
-https://healthnews.com/health-conditions/cardiovascular-diseases/can-being-outside-in-sunlight-improve-heart-health/
-https://www.nature.com/nature-index/article/10.1016/j.cell.2018.04.014
-https://pubmed.ncbi.nlm.nih.gov/26766556/#:~:text=Skin%20contains%20significant%20stores%20of,mechanism%20may%20reduce%20metabolic%20syndrome.
-https://www.medicalnewstoday.com/articles/could-sunlight-combat-metabolic-syndrome#:~:text=A%20new%20study%20in%20mice,the%20risk%20of%20metabolic%20syndrome.