Sunny Side Up – The Benefits of Sunlight and Why Vitamin D is so Important

For the past million years, we humans lived as hunter gatherers, spending ample time outside which got plenty of sunlight, therefore plenty of Vitamin D. When we left our home continent of Africa 60,000-90,000 years ago something interesting happened, something dramatic. Our pigmentation altered, and we started to develop fairer skin. Our high melanin black skin which had provided us such fantastic sun protection at equatorial latitudes was now a hindrance to us. As we headed to more northern latitudes, we were unable to synthesise enough vitamin D for our immune system.

WHY DO WE NEED VITAMIN D 

First of all, taking vitamin D helps regulate the amount of calcium and phosphate in the body. These are the nutrients needed to keep bones, teeth and muscles healthy. Deficiency can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. 

It is one of the rare supplements that the National Health Service (NHS) in the UK suggests we all take, with Government advice being that everyone should consider taking a daily vitamin D supplement during the autumn and winter.  

HOW ELSE CAN WE HELP OURSELVES DURING THE WINTER? 

SAD lamps – these are a particular type of bright light, specifically manufactured to help protect against Seasonal Affective Disorder by stimulating the brain to stop making Melatonin. 

Get outside even in low light – something is better than nothing! Even if the sun is peaking around a cloud, rather than blazing in a bright blue sky, it can still be beneficial to your bone health to get yourself out there for some Vitamin D

Chase the sunshine – if the sun can’t come to you, go to the sun! Our desert island trips are the perfect way to recapture the feeling of sun exposure and feel the benefits of that ramped up vitamin. 

GETTING VITAMIN D FROM FOOD 

The surprising thing is, getting sufficient amounts of this vitamin D from foods can be somewhat of a challenge, due to it not being naturally abundant in much of what we eat. However, there are certain foods which can contribute to our dietary needs, as well as foods that have vitamin D supplementation.

WHICH FOODS CAN HAVE VITAMIN D HEALTH BENEFITS? 

SWHICH FOODS CAN HAVE VITAMIN D HEALTH BENEFITS? 

Some comestibles that rank highly are for your immune system with regard to vitamin D are: 

• Egg yolks 
• Tuna (including tinned) 
• Mushrooms 
• Sardines 
• Salmon 

So, as you can see, fatty fish and good dietary fat are your friends of your immune system and amount of vitamin D in this respect (have a read of our previous blog on how to catch them without your normal fishing gear!). 

SUNLIGHT 

As you might have guessed from the title of this blog post, and the reason why vitamin D supplements are recommended up in the cold North, your best source for a myriad of reasons is sun exposure. As well as ever so generously providing us with light and heat, the sun is the easiest way for us to improve our vitamin D levels, and ensure we are getting all the benefits that come from that – as well as avoiding the negatives when we don’t keep our levels topped up. 

HOW DOES THAT WORK? 

Sunlight is a natural source of vitamin D. When UVB rays from the sun interact with the skin, a compound in the skin is converted into vitamin D3, the liver and kidneys then convert this into the active form of vitamin D. Vitamin D2 and vitamin D3 circulate in the blood for about 24 hours. Afterwards, vitamin D is stored in the fat tissue for approximately two months, and can be released when needed by the body, so keeping that store replenished is ideal for your health. 

THE BENEFITS OF SUNLIGHT 

An increase in the levels of Vitamin D 

As we discussed earlier, this is a big one. The amount of time you need to spend in the sun to get your levels to where they should be are based on a number of factors, such as skin pigmentation and the amount of skin that is exposed to the sun. For example, someone wearing a pair of shorts and a t-shirt is going to get more supplemental vitamin D than those who spend the same amount of time in the light with just their hands and face uncovered. With regard to pigmentation, this factor impacts your body’s ability to produce vitamin D in response to sun exposure. Darker skin contains more melanin—a natural pigment that determines skin colour—than lighter skin tones. Melanin does act as a natural sunscreen, but it also reduces the rate of vitamin D production in the skin by a large amount, which can increase the risk of vitamin D deficiencies in those with darker skin. 

Sunlight makes us happy.

Sunlight exposure is associated with the production of beta-endorphins in the top layer of our skin. These are the hormone that contributes to feelings of well-being and happiness, the same associated with addictive substances such as alcohol and tobacco. This exposure to the sun, especially in the morning, can help improve your mood – as well as your feelings of happiness and well-being. 

Wakey wakey! Sunlight resets our internal body clock.

Exposure to natural sunlight, especially in the morning, can help regulate the body’s internal clock and improve the sleep-wake cycle. This can contribute to better sleep quality, improving your energy levels and general vigour. A circadian rhythm, or circadian cycle, is a natural oscillation that repeats roughly every 24 hours. Circadian rhythms can refer to any process that originates within an organism and responds to the environment. Circadian rhythms are regulated by a circadian clock, whose primary function is to rhythmically co-ordinate biological processes, so they occur at the correct time to maximise the fitness of an individual. On the island people report their sleep improving greatly, which has a knock-on effect on their general happiness, we feel a large part of this is resetting to natural circadian rhythm, time without electricity, and the fact that they get over their jet lag straight away. Finally! A cure! 

Skin conditions and sunlight 

Moderate sun exposure can benefit certain skin conditions, such as psoriasis, eczema, and acne. However, it’s crucial to balance sun exposure to avoid skin damage (more on this later). 

SAD

Light exposure, particularly during the winter months when natural sunlight may be limited, can help alleviate symptoms of SAD, a type of depression that occurs at a specific time of year, usually in the winter. As we discussed earlier, a SAD light can help to alleviate these symptoms of the insufficient vitamin, but is unlikely to be as beneficial as the real deal. 

Other health benefits  

Some research suggests that your vitamin D status, produced with the help of sunlight, may have positive effects on cardiovascular disease prevention, including blood pressure regulation and reduced risk of heart disease, as well the immune system.

BUT, SUN PROTECTION IS VITAL 

It goes without saying that direct sunlight on human skin gives an increased risk. We have established we need some sun, not excessive sun exposure. However, we cannot overstate how important sun protection also is. Depending on your skin type, latitude and the time of year, you need to exercise caution. To learn your limits, we recommend an App such as ‘UV index’ to check the sun’s strength and when to avoid its peaks and how it relates to your skin type. On our island expeditions, we know when to stay out of the sun and ensure that no one scrimps on the sun cream. We teach you natural protection techniques such as using mud! We also refine coconut oil, which is SPF4. Though, we think most astonishing of all is that there exists a mushroom coral that secretes a gelatinous goop that serves as an SPF 50! Too much sun can lead to too much vitamin D.

SO, WHAT’S NEXT? 

As you can tell, improved vitamin D status is a vital part of what sunlight provides, as well as all the other plusses mentioned here, and many more. Our desert island experiences can provide you with a mid winter boost in your exposure to sunlight, and therefore your vitamin D deficiency. This is just one part of the jigsaw that makes your experience on our trips so beneficial, including digital detoxes, coming together as a group and learning practical (and fun) survival skills. Test yourself on a desert island paradise.