All the Ways Sunlight Supports Our Health

Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the Medical and Executive Director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.

The Bioregulatory Medicine Institute

The Science of Self-Healing Podcast

In this episode, Dr. James Odell will highlight the vital role that natural light plays in our health and well-being. He'll explore the key components of sunlight - visible light, ultraviolet, and infrared radiation - and unpack the numerous benefits they provide, from regulating our circadian rhythms and vitamin D production to improving cardiovascular health and boosting mood.

Dr. Odell will also contrast the advantages of natural light with the drawbacks of artificial light, particularly the blue-light-heavy LEDs and fluorescent bulbs that have become ubiquitous in modern indoor environments. He'll discuss how this artificial light can disrupt our sleep-wake cycles, cause eye strain, and deprive us of the full-spectrum benefits we get from the sun.

This episode is a must-listen for anyone interested in the science-backed benefits of natural light, and the bioregulatory medicine perspective, which emphasizes the body's innate wisdom and our deep connection with the natural world - including the sun itself.

Transcript: All the Ways Sunlight Supports Our Health

Hello, everyone, and welcome to the Science of Self-Healing podcast. For health and wellness knowledge from a different perspective. Produced by the Bioregulatory Medicine Institute, also known as BRMI. We are your source for unparalleled information about how you can naturally support your body's ability to regulate, adapt, regenerate, and self-heal. I'm your host, Dr. James Odell, the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years. And remember, this podcast is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health professional who oversees and provides unique and individual care. The information here is to broaden our different perspectives and should not be construed as medical advice or treatment. Let's get started.

Today, we're diving deep into a topic that affects every single one of us, every single day: light. But not just any light – we're talking about the benefits of natural light exposure and the critical differences between natural light we receive directly from the sun and artificial light which often comes from poor indoor LED lighting. 

This episode is important because it emphasizes the bioregulatory medicine perspective. In bioregulatory medicine, we trust the body's innate wisdom and recognize our deep connection with the environment. While conventional advice often suggests avoiding the sun and using sunscreen, we’ve always believed that sunlight is essential for our health and well-being. We understand that a balanced relationship with nature is necessary, acknowledging that excessive sun exposure can be harmful. However, we argue that avoiding sunlight altogether and relying on artificial light is detrimental to our health, and now we have scientific evidence to support this. 

Natural light has numerous health benefits that we are just starting to fully understand. Today, let's talk about what natural light is, the advantages of experiencing the full spectrum of natural light, the issues associated with artificial light, and practical steps you can take to maximize your exposure to natural light.

Basics of Natural Light  

Let’s first start with what natural light is. Natural light is what naturally comes from the sun without human intervention. It is made up of electromagnetic radiation, primarily in the form of visible light, but also including ultraviolet (UV), and infrared (IR) radiation – think of it as three components. Let’s go over those quickly.  

Visible light is the range of wavelengths in the electromagnetic spectrum that we can see, allowing us to experience brightness and color. I’ll get into its important role regulating circadian rhythms in just a bit. 

Infrared is another component of natural light and it is believed to be able to penetrate deep into our bodies. We feel it as warmth when it is absorbed by the photoreceptors in our cells. But it is also known for its ability to generate energy production in the mitochondria, its natural inflammation-lowering effects, and its roles in wound healing, boosting metabolism, and helping to remove toxins from the body. 

We're able to soak up lots of infrared light when the sun is low on the horizon at sunrise and at sunset and this is why so many people are making time to be outside during this time of day. 

The other component of natural light is ultraviolet radiation, or UV light, which is divided into three bands: UV-A, UV-B, and UV-C. 

UV-A, with the longest wavelength, is vital for triggering the release of nitric oxide in our skin, which then enters the bloodstream. This molecule plays a crucial role in widening blood vessels, potentially lowering blood pressure, and improving our body's ability to process sugar, thereby aiding in diabetes prevention. However, UV-A exposure also causes premature skin aging and wrinkles so we don’t want too much of it. 

UV-B has a shorter wavelength and is essential for producing vitamin D, and we all know how important that is. While beneficial in moderate amounts, excessive exposure to UV-B can lead to sunburn, skin cancer, and cataracts. 

In contrast, UV-C radiation, with the shortest wavelength, is highly effective at killing pathogens. It is the most harmful type of UV radiation, but fortunately, the ozone layer absorbs nearly all UV-C radiation, preventing it from reaching the Earth's surface. 

The Benefits of Natural Sunlight 

So, natural sunlight is a full-spectrum light source that provides us with a perfect balance of different wavelengths and a variety of benefits. Let’s go over these benefits, a little more in-depth. 

Most experts would agree that the most important benefit to natural light is that it provides us with essential ultraviolet B (UVB) rays, which our bodies use to produce vitamin D. This crucial vitamin plays a role in numerous bodily functions, including bone health, immune function, mood regulation, cognitive function, and the decreased risk of several cancers, namely breast, colon, ovary, and prostate cancer and non-Hodgkin lymphoma. But getting enough of it is nuanced. That’s because we are all uniquely different and live in different parts of the world with different sun exposures - therefore we all need varying amounts, at specific times of the day and year. However, experts believe a very basic guideline would be approximately 5–30 min of sunlight exposure between 10 a.m. to 3 p.m. in most human populated latitudes, at least twice a week. This, of course would be during the summer months, to the face, arms, legs, or back (without sunscreen) for a reasonable amount of vitamin D production. Too much sun exposure, and the skin will burn, increasing the risk of skin cancer. Basically, non-burning sun exposure is associated with a reduced risk of melanoma, while sunburns are associated with a doubling of risk. So we want to aim for the shortest exposure to achieve D production without risking a burn. 

Also critically important is sunlight’s ability to regulate our circadian rhythms. Visible light, specifically blue light, plays a crucial role in regulating circadian rhythms. This light influences circadian rhythms by helping to regulate the production of melatonin, the hormone responsible for sleep-wake cycles. Exposure to blue light during the day, particularly in the morning, helps synchronize our internal body clock, reducing melatonin production and promoting alertness. 

Regular exposure to daylight helps maintain proper sleep patterns, mood, and overall well-being by providing essential cues for our internal clock. Additionally, the gradual changes in light intensity during dawn and dusk signal transitions between sleep and wakefulness, further supporting the regulation of circadian rhythms. You can learn more about this by listening to our podcast on melatonin. 

This next benefit is specific to UV-A radiation, and it may surprise you. UV-A rays have recently been gaining recognition for their role in cardiovascular and metabolic health. This is because UV-A rays trigger the release of nitric oxide in our skin, which then enters the bloodstream. This molecule plays a crucial role in widening blood vessels, potentially lowering blood pressure, and improving our body's ability to process sugar, which may also help prevent diabetes.  

And interestingly, both UVA and UVB rays also have an impact on our immune system, causing a mild suppression by stimulating the production of specific proteins. This immune-suppressing effect might be beneficial for individuals with certain autoimmune conditions like multiple sclerosis or rheumatoid arthritis.  

As I mentioned earlier, the dosage is key, and so it is probably a good idea to get these UV-A and UV-B rays together, which means during the midday in the summertime. 

Other benefits that scientists are also exploring are the potential effects of sunlight on our mental health, because of the production of serotonin and endorphins (natural mood-boosting chemicals).   

Serotonin is a neurotransmitter that affects not only mood but also thinking, eating habits, anxiety, aggression, pain, sexual activity, and sleep. It is made in various organs like the intestines, central nervous system, thyroid gland, ovaries, breasts, and skin, and then released into the blood. Sunlight can increase serotonin production through the eyes and skin. Studies have shown that serotonin production in the brain rises with more sunlight exposure through the eyes. Even blind individuals can have a slight increase in serotonin levels with UV-A exposure on their skin. 

Similarly, UV exposure also causes skin cells to produce β-endorphin, an opioid that enters the bloodstream and may reach the brain, enhancing mood and relaxation. Some studies have shown that β-endorphin levels in the blood increase after UV exposure. Interestingly, the opioid blocker naltrexone, used to treat opioid addiction, was found to cause withdrawal symptoms in frequent tanners.  

This next benefit is also very fascinating! Recent studies suggest that spending more time outdoors in bright light can help prevent children from becoming nearsighted, regardless of how much close-up work they do or whether their parents are nearsighted. One possible reason for this protective effect is that visible light stimulates the release of dopamine in the retina. This dopamine release helps prevent the eye from growing too long, which is the main cause of nearsightedness. 

The Problems of Artificial Light 

Now, let's talk about artificial light, particularly LEDs and fluorescent lights. While these light sources have been praised for their energy efficiency, they come with some serious health drawbacks. But, before I list the problems with these lights, I just want to point out that LED lights only produce visible light, specifically blue light - and not a lot of the other colors - with hardly any UV or infrared. So, here we go.  

Firstly, artificial light disrupts our circadian rhythms: Exposure to artificial light, especially blue light (which we normally wouldn’t be exposed to later in the day) from LEDs and screens at night, can disrupt our natural sleep-wake cycle. When we're exposed to this light at night, our bodies produce stress hormones like cortisol and adrenaline, thinking it's time to be alert and active instead of ready for bed.  

In addition, artificial blue light from LEDs also suppresses melatonin. This disruption in our circadian rhythm leads to decreased production of melatonin, our sleep hormone. Melatonin isn't just about sleep, though. It's also a powerful antioxidant and plays a role in cancer prevention and lowers estrogen levels. 

Then there is the issue of eye strain and damage. LED lights, with their high levels of blue light and lack of balancing near-infrared light, can cause significant eye strain. More concerningly, this blue light exposure increases the risk of age-related macular degeneration. 

In addition, there is something called flicker stress: Many artificial lights, especially LEDs and fluorescents, produce a subtle flicker that our brains have to work overtime to process. This can lead to headaches, decreased productivity (by up to 20%!), and increased stress levels. 

Lastly, LED lights don’t include the beneficial near-infrared rays. Remember how important near-infrared light is for our energy production? Well, LED lights produce virtually no near-infrared light. This means we're missing out on a crucial component of our body's energy system when we rely solely on LED lighting. Our old lights, the incandescent light bulbs of the past, offered near-infrared light, but the new energy efficient LED ones do not. 

What About Natural Indoor Light? 

Here's something that might surprise you: even natural daylight can become problematic when it passes through a window. Standard window glass blocks UVB rays while letting through UVA rays, which are responsible for skin aging. So, if you're sitting by a sunny window thinking you're getting all the benefits of natural light, you might want to think again! You’re just overdosing on UVA which can cause aging and wrinkly skin. However, keep in mind natural light through a window is better than “junk light” also known as artificial LED light. 

Harnessing the Benefits of Natural Light 

So, what can we do to harness the benefits of natural light and mitigate the risks of artificial light? Here are some practical tips: 

• Get outside: Aim to spend time outdoors in natural daylight every day, especially in the summer around noon. This will help regulate your circadian rhythm and boost your vitamin D levels. But remember don’t over do it.  

• Use warmer lights at night: After sunset, switch to warmer, light sources. Halogen lamps are a good artificial alternative as they produce some near-infrared light, and if you are lucky enough to have any incandescent light bulbs around, be sure to use them! Incandescent bulbs also produce a full spectrum of visible light, replicating the colors of our natural environment. 

• Limit blue light exposure: Use blue light filtering apps or glasses when using screens at night and avoid bright overhead lights in the evening. You can also purchase red lights or red light bulbs.   

• Consider full-spectrum options: Look for full-spectrum light bulbs that include near-infrared wavelengths for use during the day.  

• Use infrared saunas: These can be a great way to get exposure to near-infrared light, but make sure to choose one that's full-spectrum and emits low or no non-native EMFs. 

• Sit away from windows at work but be sure to go outside for a mid-day break. 

• Change the settings on your phone to reduce the blue light and increase the red light. 

• Watch the sunrise in the morning and/ or the sunset at night. 

• If you have a moonroof in your car, open it for a bit so that you get the full spectrum of natural light. 

• Lastly, try to follow the natural light by going to bed early and getting up early too. This way you will be exposed to more natural light and less artificial light.  

Overall, sunlight's influence on our health extends far beyond vitamin D production which researchers are still working to unravel. It’s the full spectrum between ultraviolet and long infrared rays which all contribute to our overall health and well-being. 

By understanding the role of light in our biology and making informed choices about our light exposure, we can significantly improve our energy levels, sleep quality, and overall health. 

That's all for today's episode of the Science of Self-Healing. Until next time, stay enlightened and be well!

Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.