Welcome to Sunshine!!!

This article is close to my heart and I tell you why. Where I grew up in India, there is sunlight 365 days a year and some days so hot that you want to stay inside or in a pool or lake all day! And I don't recall people having any mood issues due to weather;))
I see people everyday who live in sunny states but do not realize that they are low on vitamin D. When it is too hot, you many not be getting out much in the sunlight!

At the same time without Sun ,we can't imagine any life on the earth. Along with that, sunlight has a major effect on our mental health. I recommend everyone to check their vitamin D level when going through anxiety, depression, low energy, mood issues or poor concentration. I am sure some endocrinologists do not agree with that but again that is what psychiatrists see!

I am sure some of you may have experienced gloominess when there is no sun out for days and the moment you see the sunshine, your mood will get brighter just like the sun!  
There is a disorder called "seasonal mood disorder" where people go through depression, low energy, low motivation when there is not enough sunlight. It is very common in places where there is a long cold winter without any sunshine for days. It does happen to people who have immigrated from a country where there is a sunlight thru out the year to a country where there are cold, dark winter months and along with not seeing people, not seeing the sun has a major effect on personal well being. 
What is the treatment? Bright light exposure;)

I personally feel I am not at my best when I don't see the sunlight. I have had the habit of watching the sunrise every day for last few years and it does give me lot of positive energy to go throughout the day smoothly. 

Today I want to share my little knowledge about why the Sunlight is so important for our mind and body. 

Role of vitamin D:  

It helps in absorbing calcium and that way makes strong bones. Along with that it has a role in nervous system, immune system and musculoskeletal system. It also increases serotonin level which helps with your mood!
There was a recent article about low vitamin D puts you at risk of catching COVID-19 due to low immunity! So another reason to get good vitamin D in current time. 

Source of vitamin D:

• Natural sunlight: Your body forms vitamin D naturally after exposure to sunlight thru skin. 
• Vitamin D rich diet: milk, mushroom, green leafy vegetables, egg yolk, cod liver oil, fish.
• Fortified food: milk with vitamin D, soy milk, cereals, yogurt.
• Vitamin D supplement.

Vitamin D deficiency can caused by several factors, but it is more common in people 
with dark skin
 elderly people
 with kidney disorders 
certain medical condition affecting the absorption of vitamin D. 

 When you are young and if exposed to adequate sunlight then kidney can convert to active form of vitamin D that body can use. As you get older, that mechanism does slow down, so either you have to use more in diet or take active form of vitamin D as a supplement if deficient.

Symptoms of chronic vitamin D deficiency:

• Loss of bone density and risk of fractures
• chronic disease like diabetes, high blood pressure, cancer
• May affect calcium level
• Low energy
• Poor concentration
• Dry hair
• Autoimmune disease like multiple sclerosis
• Anxiety
• Depression
• Seasonal Affective disorder (SAD), a mood disorder featuring depressive symptoms, occurs during the dark times of the year when there is relatively little sunshine, coinciding with the sudden drop in vitamin D levels in the body. Several studies have suggested that the symptoms of SAD may be due to changing levels of vitamin D3, which may affect serotonin levels in brain.

Too much exposure to sunlight can also cause skin cancer, so avoid afternoon sun exposure. Use sunblock when needed . Better to go outside in the morning or late evening when sun is still there but not too hot.

 Take home message

Watch the sunrise and sunset!

Go outdoor in morning or early evening to get good sunlight exposure.
If not having good source of vitamin D in diet, then take supplement of 400-800 IU daily!
Let the sunshine come in your life!!!

PICTURE OF THE WEEK

Image provided by yogesh goswami, MD

QUOTE OF THE WEEK

"Keep your face to the sun and you will never see shadows"

Helen Keller