The Quiet Power of Sunshine
Over the weekend, a storm blew across Montana that brought several inches of heavy, wet snow to many areas. It should help with incredibly dry conditions that much of the state is suffering. We endured terrible winds for two days prior to the storm…so for about four days we had dark, heavy, gray skies. I noticed what a foul mood I was in on Day 4 of the clouds. Though I was grateful for the precipitation, I felt down, had low energy, and was generally cranky. The next day I woke up to blue skies and the clouds quickly dissipated as the morning marched on. I noticed a definite mood improvement and found it quite striking. I remember a conversation I had with my parents years ago about the weather. I told them I like hot, sunny days…at that point in my life, the hotter the better, though not for an extended period. I was surprised to hear my mom say that she liked cloudy days better, as it reminded her of growing up in central Wisconsin. I found this interesting because I assumed everyone likes sun better than overcast days. Regardless of our preferences, the sun, in moderation, provides us with many health benefits.
Sunlight triggers the skin to produce Vitamin D, which plays a crucial role throughout our bodies, including bone strength and calcium absorption, immune system function, muscle strength and balance, reduces inflammation, and possibly helps protect against some chronic diseases, such as heart disease. All of this matters for farmers and ranchers because Vitamin D helps muscles recover after hard work. It also helps maintain bone density, and strong bones are needed for farm and ranch work.
Sunlight improves our mood and mental health, as it sends a signal to the brain to produce our friend serotonin. Serotonin is a chemical associated with improved mood, increased calm and focus, helps reduce the risk of depression, and helps stabilize our emotions. This matters for farmers and ranchers who often work alone.
Seasonal affective disorder (SAD) is a type of depression triggered by a change in the seasons and lack of sunlight. When we get more sunlight, it seems to have a positive impact on symptoms associated with SAD, which include but are not limited to fatigue, withdrawal, and irritability. One study found that spending more than one hour in daylight during the winter months protected against depression symptoms. Another study showed that people with SAD who walked an hour outside each morning for a week reported a 50% improvement in their symptoms.
Morning sunlight helps regulate the body’s internal clock. It helps us fall asleep easier, get better quality sleep, have more consistent energy levels, and helps reduce afternoon fatigue.
Sunlight also gives us a mental reset and helps reduce stress. Spending time outside helps reduce cortisol, a stress hormone, in our body. It also improves concentration and promotes a sense of calm and grounding. For farmers and ranchers who deal with weather, unpredictable markets and long work hours, sunlight combined with outdoor movement, such as walking and chores, can function as a natural stress reliever.
So how much sunlight do we need? It depends on our skin tone, location, and time of year. In general, we need 10-30 minutes every day on our arms and faces. Keep in mind hat midday summer sun can be intense and sunscreen and protective clothing are still necessary for longer exposures.
As with everything we do, let’s keep sunlight exposure practical. Ideally, try to get some morning sunlight every day. Even 10 minutes while feeding livestock or greasing the combine helps set your body clock for the remainder of the day. If we’re busy inside the house all day or working on repairs in the shop, be sure to take short outdoor breaks. When safe to do so, take off sunglasses to allow natural light into the eyes to help regulate circadian rhythms. For a long time, we’ve heard the importance of sunscreen and sun protection…and that remains true. However, it’s important to balance exposure with protection. And as we continue to inch our way out of winter, be sure to open curtains, take short walks, and be near windows when possible.
Since many of us live in the northern states, we most likely aren’t getting enough Vitamin D in the winter months. Have a conversation with your health care provider or pharmacist to discuss if Vitamin D supplementation is right for you.
Sometimes the simplest things make the biggest difference. After several gray days, the blue, expansive Montana skies reminded me how powerful a little sunshine can be. Whether we notice it or not, sunlight helps our bodies, steadies our mood, and brings a bit of energy back into the day. As we move toward spring, take a moment to step outside. Take a deep breath and slowly exhale and notice the sun on your face. Let that quiet power do its work.
For more information on the Ask In Earnest initiative, go to http://www.askinearnest.org. Darla Tyler-McSherry, Founder and Visionary of Ask In Earnest, can be reached at askinearnest@hotmail.com.