With ageing, the quest for a longer, healthier life becomes ever more pertinent. While diet and exercise are often the go-to pillars of a robust longevity strategy, there’s another natural ally that’s been shining down on us all along—the sun. It turns out that soaking up a healthy amount of sunshine could be a game-changer.

Let’s delve into how a daily dose of sunlight can contribute to a longer life and the best ways to safely enjoy its benefits. 

The sunlight-longevity connection

The sun’s rays do more than just brighten our days; they’re a source of life-sustaining energy that can have profound effects on our health.

Sunlight is a critical component in various biological functions, including hormone production, immune system strength, mental health, and the regulation of our circadian rhythm—our internal body clock that dictates sleep-wake cycles.

Dr Sabrina Solt, PhD, NMD, a naturopathic medical doctor specialising in regenerative and anti-ageing medicine, emphasises that sunlight is an ‘underrated yet essential factor for longevity.’

Our bodies are biologically designed to thrive with natural light exposure, which supports a multitude of processes that contribute to our overall well-being.

Getting the right amount of sunlight

In the modern world, where indoor living and working are the norms, our exposure to sunlight has significantly diminished. This lack of sunlight can have detrimental effects on our health. 

Experts like Dr Darshan Shah, MD, a board-certified surgeon and founder of a longevity and wellness centre, suggest aiming for ‘10 to 30 minutes of direct sun exposure per day on bare skin.’ This amount can vary depending on factors like skin type, location, and time of year. 

Meanwhile, per Dr Solt, exposing your eyes to morning sunlight without sunglasses for at least five to 10 minutes can help regulate your circadian rhythm and hormone production.

The sun’s role in overall wellness

Regular exposure to sunlight can have several positive effects on your health:

1. Mood enhancement: Because ‘sunlight triggers the release of serotonin,’ a neurotransmitter that boosts mood, focus, and emotional stability, it can help reduce the risk of depression, anxiety, and cognitive decline.

2. Improved sleep quality: Early sun exposure helps regulate melatonin production, the body’s natural sleep hormone, promoting better sleep quality at night.

3. Vitamin D production: Sunlight enables the body to produce vitamin D, a hormone essential for bone, brain, and heart health. It also plays a role in immune function and inflammation control.

4. Immune function support: Regular sun exposure aids in the production and function of immune cells, such as T cells, which fight infections and help reduce chronic inflammation, a root cause of many chronic diseases.

Safeguarding against too much sun

While the benefits of sunlight are clear, it’s important to protect yourself from the potential dangers of overexposure. Too much sun, especially midday UV radiation, can accelerate skin ageing, cause DNA damage, and increase the risk of skin cancer. 

To enjoy the sun safely, consider the following precautions:

• Apply broad-spectrum sunscreen with an appropriate SPF.
• Seek shade during peak UV radiation hours (usually between 10 am and 4 pm).
• Wear sun-protective clothing, such as hats and long sleeves.
• Incorporate antioxidants into your diet or skincare routine to combat potential damage from UV rays.

If you have concerns about sun exposure, particularly if you burn easily or have a history of skin cancer, it is suggested to consult with a dermatologist. They can offer personalised advice to ensure you’re getting the right amount of sunlight for your specific needs.

In conclusion, a little sunshine can go a long way in extending your lifespan and enhancing your quality of life. But, remember to do so responsibly, and you might just find that the key to a longer, happier life has been shining above you all along.

We’d love to hear from you, our YourLifeChoices readers. How do you incorporate sun exposure into your daily routine? Share your tips and experiences with the community in the comments below.

Also read: The sunny side of nutrition: Eggs could boost heart health and longevity