Source :NEWS18 NEWS
Last Updated:January 12, 2025, 18:51 IST
Prolonged periods of staying away from the sun can take a toll on physical and mental health.
Sunlight is essential for supporting overall well-being and maintaining a healthy balance in our lives.
As winter brings its frosty embrace, the allure of staying indoors becomes hard to resist. Yet, prolonged avoidance of sunlight can take a toll on both your physical and mental health. Beyond providing warmth, sunlight is essential for supporting overall well-being and maintaining a healthy balance in our lives.
Let’s get into the impacts on the body over different periods without sun exposure during these cold, chilly months.
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Within a week, the body produces less vitamin D, which is important for bone health, immunity, and mood regulation. This may not cause significant deficiencies unless dietary vitamin D is also insufficient. Additionally, it can also lead to disturbed sleep patterns as the sunlight helps regulate the production of melatonin, which controls sleep.
Although the vitamin D reserves may not be totally depleted in a week, initial signs are slight fatigue, decreased immunity, irritability, low energy, and mild mood swings.
As the weeks go by, the effects of sunlight deprivation become more noticeable. Symptoms like fatigue, muscle weakness, and bone discomfort may become more evident after two weeks, especially if dietary compensation is not enough. Lack of sunlight can exacerbate feelings of depression and anxiety, especially in people who are prone to Seasonal Affective Disorder (SAD).
Individuals may experience severe disturbances in sleep, like trouble waking up or falling asleep. Furthermore, it can confuse your circadian rhythm, affecting your overall sleep quality. Prolonged sunlight deprivation can have severe consequences. One month without sunlight can cause severe vitamin D deficiency, leading to weakened bones, compromised immune systems and affected muscle function.
The risk of SAD also increases, causing persistent feelings of depression, lethargy and anxiety. Additionally, prolonged disruption can lead to persistent sleep issues that affect mental and physical health.
How to combat the consequences of lack of sunlight?
- Incorporate vitamin D into your diet with fatty fish, fortified foods, egg yolks, beef liver, and cheese. You can also take supplements like vitamin D3 (cholecalciferol).
- Use a light therapy box that mimics natural sunlight to help your circadian rhythm and alleviate symptoms of SAD.
- Spend 20-30 minutes daily in front of the light, preferably in the morning.
- Brighten up your living and working spaces with full-spectrum bulbs.
- Maintain a regular sleep routine, sticking to consistent sleep and wake times, as well as aim for seven to nine hours of sleep.
- Limit blue light exposure in the evenings and use “night mode” settings or blue light-blocking glasses.
- Exercise outdoors to support your mood and maintain your circadian rhythm and aim for at least 30 minutes of outdoor exercise daily.
- Stay socially connected to avoid feelings of isolation and engage in activities that bring joy.
- Location :
Delhi, India
SOURCE : NEWS 18
