Is the phrase we tell someone when they’re not feeling well, “go outside and let the sun see you” really apply or not?
Related research has shown that how well you feel physically, but also mentally, depends on how much sunlight you receive each day.
In fact, a 2020 study published in the International Journal of Environmental Research and Public Health (IJERPH) found that insufficient daily sun exposure may be responsible for 340,000 premature deaths in the US each year. Also, insufficient exposure to sunlight may play a role in increased rates of cancer, heart disease, diabetes and cognitive impairment.
A 2022 study even found that most centenarians share the same hobby: Gardening when it’s sunny. Another study followed 30,000 women for 20 years, finding that those with active sun exposure habits heliumthey saw a much lower risk of cancer and heart disease, and that avoiding the sun is a risk factor for early death of a similar magnitude to smoking.
The IJERPH research points out that the greatest benefit of sun exposure to our health is Vitamin D. Multiple reports show a huge increase in vitamin D deficiencies in recent decades, as in Greece, which is ironic when you consider that it is a sunny country.
Additionally, research shows that food intake of vitamin D in a typical diet is only regarding 10% of the National Institutes of Health’s recommended daily amount (600 IU for children and adults and 800 IU for people over 70). But at a time when dermatologists are warning us regarding the dangers of too much sun exposure, you’re rightfully wondering how much sun do you really need?
How much sunlight do you need per day?
Location, season and time of day are important factors in the strength of the sun’s rays. Researchers in Valencia, Spain found that in the summer months, 10 minutes of midday sun exposure and 20 minutes of followingnoon sun exposure produced adequate levels of vitamin D in the skin. However, in winter, you need regarding 2 hours in the sun at noon and much more in the morning or followingnoon. A study from Switzerland found similar results: In summer and spring, spending 10 to 15 minutes in the sun provides you with enough vitamin D for the day.
Additionally, according to ladylike, your skin tone and age play a role in how much sunlight you need per day. Those with darker skin do not produce as much vitamin D because the pigmentation of their skin reduces its production. It is also believed that as the skin ages, its ability to produce vitamin D decreases.
So there isn’t a hard and fast rule for how much sunlight you should get, but in general, it’s recommended that people get out in the sun for 10 to 15 minutes, several times a week. And people with darker skin, this time can be as long as 30 minutes for optimal benefits. For what is right for you, also contact your doctor.
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