Sunlight and Your Health: How Much Should You Get Each Day? Poonam Sachdev - WebMD
go to original August 12, 2023

When you think of the sun, your first thought might be about the damage it can do. And too much can cause several kinds of serious health issues. But small amounts, especially early in the day before it’s at its brightest, can be good for you in some ways.

How Much Is Enough?

This answer is different for everyone. It depends on your skin tone, age, health history, diet, and where you live. In general, scientists think 5 to 15 minutes - up to 30 if you’re dark-skinned - is about right to get the most out of it without causing any health problems. You can stay out longer and get the same effect if you use sunscreen. Talk to your doctor about what’s right for you.

Vitamin D

The sun’s UV rays help your body make this nutrient, which is important for your bones, blood cells, and immune system. It also helps you take in and use certain minerals, like calcium and phosphorus. And while most people get enough vitamin D from food, children who don’t can get rickets, which softens and weakens their bones.

Better Sleep

Your eyes need light to help set your body’s internal clock. Early morning sunlight in particular seems to help people get to sleep at night. This may be more important as you age because your eyes are less able to take in light, and you’re more likely to have problems going to sleep.

Weight Loss

Morning light also seems to help people keep the fat off. You need 20 to 30 minutes between 8 a.m. and noon to make a difference, but the earlier you get it, the better it seems to work. Scientists think the sun’s rays may shrink fat cells below your skin’s surface. More sunshine means you’re probably getting more exercise too, which is good for you in lots of ways, including shedding pounds.

Emotional Well-Being

Sunlight helps boost a chemical in your brain called serotonin, and that can give you more energy and help keep you calm, positive, and focused. Doctors sometimes treat seasonal affective disorder (SAD) and other types of depression linked to low levels of serotonin with natural or artificial light.

Read the rest at Web MD

Related: Why Sunscreen Is the Only Anti-Aging Product You Need (The New York Times)