Summer weekends should be filled with walks in the countryside and picnics in the park. But you’ve likely found yourself sheltering inside away from the rain and cold the past few weeks. @Nutrition_with_Lillia
How does a ‘bad’ summer effect your health?
Sunlight exposure to your retina triggers the release of serotonin (your happy hormone). Decreased sun exposure is associated with lower serotonin levels, which can lead to lowered mood and increased anxiety.
Your skin produces active vitamin D from UVB rays from the sun. Therefore lack of sun exposure can make you feel lethargic, sleepy and less motivated to exercise or make healthy food choices.
Vitamin D, the so-called ‘sunshine vitamin’ is vital for your mood and energy levels, alongside helping your body to manage sugar, maintain insulin balance and reducing inflammation and pain.
How to counteract the ‘bad’ summer’s weather
- Spend time outdoors
We need a minimum of 45 minutes outside every day (yes, really!) to get the ‘white light’ on our skins that boosts serotonin levels and releases a supply of the ‘happy hormone’. Even on a cloudy day or rainy day, you will still reap the benefits.
That can be from walking, gardening, playing with the kids in the park, or having a cup of tea in the garden whilst calling a loved one, whatever it takes to get that precious sunlight in your eyes and on your body!
Remember, in the UK we are only able to get Vitamin D from the sun from late March / early April and September so make the most of it in the summer months.
Moderation is also key. While there are a lot of good reasons to get sun, too much ultraviolet (UV) exposure can cause cell DNA damage. There is no hard and fast rule about how long you should stay outside to reap the benefits of sunlight. Defining an excess amount of sun exposure depends on your skin type and how direct the sun’s rays are.
People with fair skin typically get a sunburn more quickly than those with darker skin. You’re also more likely to get a sunburn going outside between 10am and 4pm, when the sun’s rays are more direct.
I suggest most people aim for 10-15mins of sun exposure without suncream on your arms, hands and face per day to benefit from the Vitamin D boost and stimulate your retinas. Note that the sun must penetrate the skin. Wearing sunscreen or clothing over your skin won’t result in vitamin D production. And if your eyes will allow it, try not to wear your sunglasses during this time too.
If you’re going to be outside for more than 15 minutes, then make sure to apply clean non hormone disrupting suncream like my favourite face suncream Eucerin Sensitive Protect 50+ or La Roche Posay Anthelios with a sun protection factor (SPF) of at least 15. - Exercise
Studies have shown that exercise helps improve mood by stimulating the release of endorphins, your “feel-good” hormones, which can improve mood and increase well-being. Physical activity also reduces the levels of stress hormones, such as cortisol, and can promote better sleep, which is crucial for mental health.
Regular exercise increases blood flow to the brain and can enhance the growth of new neural connections, which can improve cognitive function and reduce feelings of anxiety and depression.
Additionally, engaging in exercise provides a constructive outlet for stress and a sense of accomplishment, both of which contribute to a more positive and balanced mood. - Avoid alcohol
Alcohol is a depressant that disrupts the balance of neurotransmitters, leading to increased feelings of depression and anxiety over time. Alcohol also interferes with sleep patterns, reducing the quality of rest and contributing to fatigue and irritability.
By cutting out alcohol, individuals often experience more stable moods, improved cognitive function, and better overall mental clarity. Additionally, avoiding alcohol helps maintain healthier relationships and daily routines, further contributing to a more positive and balanced emotional state. - Meditation
Meditation improves mood by promoting relaxation and reducing stress through focused attention and mindfulness. By regularly practicing meditation, you can decrease the production of stress hormones like cortisol and increase the release of serotonin and endorphins, which are associated with happiness and well-being.
Meditation enhances self-awareness and emotional regulation, helping you manage negative thoughts and emotions more effectively. Additionally, it can improve sleep quality and overall mental clarity, further contributing to a positive and balanced mood. Through these benefits, meditation serves as a powerful tool for enhancing emotional health and resilience. - Gratitude practice
Practicing gratitude improves mood by shifting focus from negative to positive thoughts, which fosters a greater sense of appreciation and contentment. This practice encourages individuals to acknowledge and value the good things they experience, which can lead to increased feelings of happiness and satisfaction.
Gratitude practice reduces stress and improves emotional resilience. It also strengthens relationships and social connections, as expressing gratitude often deepens bonds with others.
Overall, cultivating gratitude helps create a more optimistic and joyful mindset, significantly enhancing overall mood and well-being. - SAD Lamp
SAD lamps, or light therapy lamps, are designed to mimic natural sunlight, which can be particularly beneficial during the darker months of the year when many people experience Seasonal Affective Disorder (SAD).
Exposure to the bright light from these lamps helps regulate the body’s circadian rhythm and boosts the production of serotonin. This can improve mood, and increase overall energy levels, making individuals feel less “blue” and more balanced and alert throughout the day.
Lumie do a great one available on johnlewis.com.
