How Sunlight Affects Your Mental Health

One factor that has an impact on mental health is sunlight. That’s the conclusion of a recent study which looked at the links between weather and depression.  Mental health data from more than 16,000 young University students was used whereby assessments had been filled out several times by each person over the course of six years. The assessments were then matched to local weather data. 

Within the study, 19 different environmental factors including solar irradiance (the amount of sunlight that reaches the Earth), cloud cover, rain, wind chill, barometric pressure and smog levels were accounted for.  However, it was discovered that what mattered most was the amount of time between sunrise and sunset. The other factors didn’t seem to have a significant association with emotional distress, provided that there was enough sunlight.

The results shouldn’t come as a surprise. It’s been estimated that as many as 20% of Americans are affected by SAD (Seasonal Affective Disorder) each winter, suffering from the blues, fatigue and in some cases, depression. 

Another noteworthy benefit of sun exposure is Vitamin D. But when we talk about sun exposure to optimize vitamin D production, we’re really only looking at a small portion of the action spectrum of light, because ultraviolet B radiation is the only portion able to photosynthesize vitamin D in your skin. 

Furthermore, according to a paper published  the sunlight has the ability to influence your mood. Consider this example: Your body uses the near infrared light spectrum to produce mitochondrial energy and maintain systemic equilibrium. Near infrared also primes the cells in your retina for repair and regeneration.  With near-infrared playing such an important role in your body’s energy production, conclusions have been made that if you’re running low on adenosine triphosphate (ATP) due to insufficient amounts of sunlight exposure, you may feel sluggish and tired, and possibly depressed. 

It is a known fact that when it’s dark your melatonin levels increase which is why you may feel tired when the sun starts to set. During the winter months this may be as early as 4pm. In addition to this, research has also determined that UV light also stimulates epidermal cells known as keratinocytes to make beta-endorphins, which have a mood-boosting effect.

Also, it is a well-known fact that serotonin is released in response to sunlight – a hormone which helps elevate your mood and your energy. UVA generates nitric oxide (NO) in your skin, which has a number of beneficial effects on your body. In fact, it stimulates up to 60% of your blood to flow to your skin capillaries where they absorb this energy and infrared radiation. UVA also helps kill any infections in your blood while the infrared recharges your cellular battery.

Vitamin D Deficiency Predisposes You to Depression

Vitamin D appears to improve depression, possibly due to the fact that it’s a potent anti-inflammatory. Moreover, there’s ample evidence to suggest that vitamin D plays an important role in mental health. So, if you tend to feel blue over the fall and winter months, you’d be wise to get your levels of vitamin D checked out. If results show that your vitamin D levels are below 40 ng/mL, a vitamin D supplement will be advisable. 

In a 2006 study, seniors with vitamin D levels below 20 ng/ml were found to be more prone to depression than those with higher levels. Furthermore, a 2007 study suggested that vitamin D deficiency is responsible for symptoms of depression and anxiety in patients with fibromyalgia. Adding to this, vitamin D deficiency is also a well-recognized cause in SAD. In fact, in a 2011 study, the authors pointed out that ‘effective detection and treatment of inadequate vitamin D levels in persons with depression and other mental disorders may be an easy and cost-effective therapy which could improve patients' long-term health outcomes as well as their quality of life. 

It has been discovered that the optimal range for general physical and mental health appears to be between 40 and 70 ng/ml. So if you’re feeling depressed, get your vitamin D levels checked. 

One other noteworthy point to keep in mind is that when taking a vitamin D supplement, you also need to take vitamin K2 and magnesium as these nutrients work in tandem. And since vitamin D is fat-soluble, taking it with some form of healthy fat will help optimize absorption. 

Tips for Beating the Winter Blues

As mentioned above, light is a major factor in overcoming SAD and depression, as insufficient vitamin D levels. However, you can also help boost your mood naturally during the dark, cold winter with these tips: 

1. Exercising: Exercise has been found to work better than antidepressant drugs. It works by normalizing your insulin levels while simultaneously boosting the ‘feel good’ hormones in your brain. 

2. Going to sleep early: There is a link between depression and lack of sleep. Statistics show that of the approximately 18 million Americans with depression, more than half of them struggle with insomnia. While it was believed that insomnia was a symptom of depression, it now seems that insomnia may precede depression in some cases. As a general rule, aim for about 8 hours of sleep per night. You may also want to use a sleep tracker to help motivate you to get to bed earlier. 

3. Avoiding processed foods: Your diet should not be a factor that is overlooked. Foods can have an immense impact on your mood. So opt for a diet that consists of fresh, whole foods to support your mental health. 

4. Optimize your gut health: Fermented foods play an important role in optimal mental health and are vital for optimizing gut health. It’s important as your gut actually produces more mood-regulating serotonin than your brain does. 

5. Increase high quality and animal-based omega-3 fats: This may be the most important nutrient for optimal brain function. In addition, vitamin B12 deficiency may also contribute to depression, so it is worth getting checked out.

The Role of Vitamin D in Disease Prevention

Vitamin D plays a crucial role in disease prevention and maintaining optimal health. There are about 30,000 genes in the body, 3000 of which are affected by vitamin D. In one large-scale study it was found that optimal vitamin D can slash your risk of cancer by as much as 60%. So keeping your levels opitimized can help prevent at least 16 different types of cancer, including pancreatic, lung, ovarian, prostate and skin cancers. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                         PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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10 Important Things to Know About Sunscreen

It’s well known that wearing sunscreen prevents skin cancer, wrinkling and premature aging. The rays of the sun expose us to ultraviolet radiation. Sunscreen changes the way your skin responds to sunlight. The active ingredients in the lotion either absorb, reflect or scatter the UV radiation.

There are so many choices on the market that it can be confusing to know which one to buy. Few people know which sunscreen factors are effective and what sunscreen actually does.

1. Sunscreen is only the second line of defense

The most important thing to know about sunscreen is that it cannot offer 100% protection. It is equally important to spend time in the shade, wear protective clothing, UV blocking sunglasses and wide-brimmed hats. Another healthy sun behavior is to avoid the sun between 10am and 4pm when the UVB rays are most intense. Choose clothes made of UV reflective materials. Bleached cotton and pastel shades might seem lighter to wear in the heat, but they actually absorb more UV radiation than other materials. Shiny materials and dark or bright colors reflect radiation better. 2. What is SPF? SPF stands for Sun Protection Factor and is a measurement of sunburn protection from UVB rays. UVB rays are the rays that redden the skin and cause sunburn. The effectiveness of an SPF rating depends on how quickly your skin burns in the sun. What activities you do and the sun’s intensity also play a role. For example if your skin burns 10 minutes after being in the sun and you’ve applied sunscreen with SPF 15, you can stay in the sun for 15 times longer. In other words 15 x 10, or 150 minutes. 3. Choose 15-50 SPF The Environmental Working Group’s guide to sunscreen recommends you choose an SPF between 15-50. An SPF higher than 50 is only marginally more effective. Numbers higher than 50 offer little additional protection and may have higher concentrations of irritating or even allergenic ingredients. 4. Reapplying is more important than the SPF number Putting on sunscreen at the beginning of time spent outdoors is a good start, but it’s only effective protection if the sunscreen is reapplied. People forget that the SPF only has a limited amount of time it can protect your skin. Because people often don’t know how quickly their skin burns and can’t figure out the number of minutes the SPF offers protection, experts recommend reapplying sunscreen after 2 hours. Sunscreen also rubs off after being wet, towel drying or through sweating. If you’re going to the beach or the pool, it’s worthwhile applying a water resistant sunscreen. 5. Don’t be afraid to apply generously It’s also recommended that you apply sunscreen 30 minutes before you go outside so that the active ingredients can be absorbed into the skin in time to work. It’s also vital to apply the lotion liberally. You should be applying at least 1 ounce, (or 2 tablespoons). Studies have found that people rarely apply enough lotion to reach the SPF rating on the bottle. 6. Avoid sprays or powders When buying sunscreen, choose lotion. Researchers have found powders are ineffective while using sprays is problematic because there are the concerns of inhaling the fumes and often, an inadequate amount of spray is applied. 7. Sunscreen doesn’t always protect against UVA rays
SPF only refers to UVB rays, which burn the skin. UVA rays are more prevalent and can penetrate deep into your skin. UVA rays can penetrate clouds and glass, and don’t weaken when the sun lowers. When choosing a sunscreen be wary of the term broad spectrum. To ensure your sunscreen is protecting you against UVA rays you need to read the label. It’s the ingredients that count. Look for stabilized avobenzone, ecamsule (a.k.a. Mexoryl), oxybenzone, titanium dioxide, or zinc oxide.		THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- HTTP:GSEASYRECIPES.BLOGSPOT.COM       FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG- HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS