By Kalla Williams
As another Chicago winter comes to a close, countless people eagerly anticipate longer days and beautiful summer weather. This excitement is partly due to the positive shifts in mood and mental health brought about by the changing seasons. Many of us are undoubtedly relieved to no longer trudge through snowy terrain on our way to class or work, but sunshine itself just might play an even bigger role in our uplifted spirits. Sunlight has the incredible power to boost your mood by triggering serotonin release and improving quality of sleep. Its health benefits go even further as sunlight acts as an essential driver in the synthesis of the “sunshine” vitamin itself: vitamin D.
Vitamin D is a critical micronutrient with several important functions in the body. It aids in necessary bone development by increasing absorption of calcium and phosphorus. The vitamin further improves health by reducing inflammation and protecting you against infection. A somewhat miraculous characteristic of this nutrient is its ability to form within our own bodies. That’s right, vitamin D is actually synthesized in the skin with a little help from sun rays. Exposure to ultraviolet radiation from the sun triggers the creation of an early version of the vitamin. This pre-vitamin then heads to the liver and kidneys where it is metabolized into its active form. Once activated, this “homegrown” vitamin D is free to move about the body and perform its numerous protective functions. It is important to note that vitamin D synthesized naturally in the skin from sunlight is just as active and potent as dietary and supplemental sources. This is why people of all ages should try to get at least 30 minutes to an hour of sunlight each day throughout the week. Doing so will help you get a healthy boost of vitamin D as well as contribute to overall benefits of spending time outdoors.
In light of busy schedules and the occasionally inescapable workload that keeps us indoors, it’s also important to know some dietary components that provide this nutrient. Several good sources of vitamin D include salmon, tuna fish and egg yolks, and fortified foods and beverages such as orange juice, cereals and dairy and plant milks. Supplementation is another way to improve vitamin D status, and this should always be done after consultation with a healthcare provider such as a physician or registered dietitian. This is because vitamin D is a fat-soluble vitamin, which means that overconsumption of supplements can lead to toxicity in some cases. However, this is easily avoided by increasing your natural vitamin sources and making sure to ask a professional for advice.
The sunshine vitamin is ultimately an incredible tool that allows your body to properly develop and stay healthy. Getting enough of it will help you fight infection and improve your happiness and well-being. The approaching spring and summer provide a wonderful opportunity to be more active in outdoor sports and recreational activities. Taking advantage of fresh air, sunlight and nature will be sure to boost your mood as well as improve your health and wellness. So, get outside (after applying SPF) and soak up the sun!
