{"id":25293,"date":"2023-05-22T11:13:01","date_gmt":"2023-05-22T15:13:01","guid":{"rendered":"https:\/\/smarttan.com\/news\/?p=25293"},"modified":"2023-05-22T11:13:01","modified_gmt":"2023-05-22T15:13:01","slug":"boost-your-mind-and-mood-with-sunshine","status":"publish","type":"post","link":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/","title":{"rendered":"Boost Your Mind and Mood with Sunshine"},"content":{"rendered":"<p><em>From GrassrootsHealth\u00a0<\/em><\/p>\n<h4>The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing<\/h4>\n<div>\n<h3>Key Points<\/h3>\n<ul>\n<li>In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine<\/li>\n<li>When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB<\/li>\n<li>Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life<\/li>\n<\/ul>\n<\/div>\n<hr \/>\n<p><a href=\"https:\/\/www.gov.uk\/government\/consultations\/vitamin-d-call-for-evidence\/vitamin-d-call-for-evidence\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright wp-image-8366 size-medium lazyloaded\" src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-300x200.jpg\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-300x200.jpg 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-768x513.jpg 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-1024x683.jpg 1024w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-260x174.jpg 260w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-1200x800.jpg 1200w\" alt=\"\" width=\"300\" height=\"200\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-300x200.jpg 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-768x513.jpg 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-1024x683.jpg 1024w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-260x174.jpg 260w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-1200x800.jpg 1200w\" data-src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/guy-smiling-up-at-sun-300x200.jpg\" data-sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Research has shown a definite link between higher vitamin D levels and\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/need-vitamin-d-mental-emotional-wellness\/\">improved cognitive health and mental-emotional wellbeing<\/a>. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition.<\/p>\n<p><em>However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels!<\/em><\/p>\n<hr \/>\n<h4><img decoding=\"async\" class=\"alignleft size-thumbnail wp-image-8285 lazyloaded\" src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-150x150.png\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-150x150.png 150w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-45x45.png 45w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-120x120.png 120w\" alt=\"\" width=\"150\" height=\"150\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-150x150.png 150w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-45x45.png 45w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-120x120.png 120w\" data-src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/Slide2-150x150.png\" data-sizes=\"(max-width: 150px) 100vw, 150px\" \/>What happens in your body when it is exposed to sunlight?<\/h4>\n<p>Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight.<\/p>\n<p><a href=\"https:\/\/youtu.be\/4Yt1aCwDPnE\" target=\"_blank\" rel=\"noopener\">Watch Now<\/a><\/p>\n<h4><img decoding=\"async\" class=\"alignleft size-thumbnail wp-image-8288 lazyloaded\" src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-150x150.png\" sizes=\"(max-width: 150px) 100vw, 150px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-150x150.png 150w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-45x45.png 45w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-120x120.png 120w\" alt=\"\" width=\"150\" height=\"150\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-150x150.png 150w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-45x45.png 45w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-120x120.png 120w\" data-src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/pill-slide-150x150.png\" data-sizes=\"(max-width: 150px) 100vw, 150px\" \/>Can the benefits of sunshine exposure be replaced by a pill?<\/h4>\n<p>Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced.<\/p>\n<p><a href=\"https:\/\/youtu.be\/aDs25ErGUtI\" target=\"_blank\" rel=\"noopener\">Watch Now<\/a><\/p>\n<hr \/>\n<h3>Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body<\/h3>\n<p>In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0<strong>beta-endorphins<\/strong>, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0<strong>Nitric oxide<\/strong>, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0<strong>melatonin<\/strong>\u00a0and\u00a0<strong>serotonin<\/strong>\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety.<\/p>\n<p><strong>Dopamine<\/strong>\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0278584610003659\" target=\"_blank\" rel=\"noopener\">Tsai et al.<\/a>, found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets.<\/p>\n<h3>Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis<\/h3>\n<p>Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels.<\/p>\n<p><a href=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-6326 lazyloaded\" src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.png\" sizes=\"(max-width: 600px) 100vw, 600px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.png 1642w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-300x225.png 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-768x576.png 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-1024x768.png 1024w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-260x195.png 260w\" alt=\"\" width=\"600\" height=\"450\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.png 1642w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-300x225.png 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-768x576.png 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-1024x768.png 1024w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop-260x195.png 260w\" data-src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.png\" data-sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2021\/06\/UV-Vit-D-Beta-Endorphin-Feedback-Loop.pdf\">Click to Enlarge &amp; Print<\/a><\/p>\n<p>There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/connection-opioid-addiction-vitamin-d\/\">study by Kemeny et al.<\/a>, which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that<\/p>\n<ul>\n<li>vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward<\/li>\n<li>vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels<\/li>\n<li><a href=\"https:\/\/www.grassrootshealth.net\/blog\/connection-opioid-addiction-vitamin-d\/\">and more<\/a><\/li>\n<\/ul>\n<h3>Other Ways Sunshine and UVB Exposure Affect Mental Health<\/h3>\n<p><strong>Lower Risk of Generalized Anxiety Disorder<\/strong><\/p>\n<p>Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0<a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/24\/5327\" target=\"_blank\" rel=\"noopener\">Al Anouti et al.<\/a>\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency.<\/p>\n<blockquote><p>\u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d<\/p><\/blockquote>\n<p><strong>Better Mood and Improved Sense of Wellbeing<\/strong><\/p>\n<p>Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/narrow-band-ultraviolet-b-nb-uvb-exposure-improves-mood-healthy-individuals\/\">study by Toledo et al.<\/a>\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased.<\/p>\n<p><strong>Improved Infant Motor Development and Postpartum Depression<\/strong><\/p>\n<p>A\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/improved-infant-motor-development-sunshine-vitamin-d-supplements\/\">study by Zhang et al.<\/a>\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels.<\/p>\n<p>Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms.<\/p>\n<p><strong>Seasonal Affective Disorder<\/strong><\/p>\n<p>One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/vitamin-d-may-help-reduce-seasonal-depressive-symptoms\/\">treatment for people with SAD<\/a>, improving symptoms by 50-80%.<\/p>\n<p><strong>Reduced Risk of Cognitive Impairment<\/strong><\/p>\n<p>A\u00a0<a href=\"https:\/\/www.grassrootshealth.net\/blog\/better-cognitive-function-increased-sun-exposure\/\">study by Gao et al.<\/a>\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0<strong>This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life<\/strong>.<\/p>\n<h3>Additional Points Regarding Sunlight and Mental-Emotional Health<\/h3>\n<p>A study by\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2728098\/\" target=\"_blank\" rel=\"noopener\">Kent et al.<\/a>\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits<\/p>\n<ul>\n<li>altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight<\/li>\n<li>both seasonal and non-seasonal depression have been shown to be affected by sunlight<\/li>\n<li>sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders<\/li>\n<\/ul>\n<hr \/>\n<h3>What Happens in the Body when it is Exposed to Sunlight?<\/h3>\n<p><a href=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC.pdf\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-8286 size-medium lazyloaded\" src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-232x300.png\" sizes=\"(max-width: 232px) 100vw, 232px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-232x300.png 232w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-768x994.png 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-791x1024.png 791w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-260x336.png 260w\" alt=\"\" width=\"232\" height=\"300\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-232x300.png 232w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-768x994.png 768w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-791x1024.png 791w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-260x336.png 260w\" data-src=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC-232x300.png\" data-sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><br \/>\nAs shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone!<\/p>\n<p><a href=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2023\/05\/handout-1-sunlight-spectrum_revC.pdf\">Click to Download &amp; Print<\/a><\/p>\n<hr \/>\n<h3>Are You Getting Enough Vitamin D from Sunshine?<\/h3>\n<p><strong><a href=\"https:\/\/daction.grassrootshealth.net\/product\/custom-test-kit-builder\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-3682 lazyloaded\" src=\"http:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-300x223.png\" sizes=\"(max-width: 300px) 100vw, 300px\" srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-300x223.png 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-260x193.png 260w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels.png 695w\" alt=\"\" width=\"300\" height=\"223\" data-srcset=\"https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-300x223.png 300w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-260x193.png 260w, https:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels.png 695w\" data-src=\"http:\/\/www.grassrootshealth.net\/wp-content\/uploads\/2019\/07\/new-kit-image-no-labels-300x223.png\" data-sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.<\/strong>\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0<a href=\"https:\/\/daction.grassrootshealth.net\/product\/custom-test-kit-builder\/\">custom home test kit<\/a>\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU.<\/p>\n<p><a class=\"buttonss small blue round\" href=\"https:\/\/daction.grassrootshealth.net\/tests\" target=\"_blank\" rel=\"noopener\">Enroll in D*action and Test Your Levels Today!<\/a><\/p>\n<p><em>SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.<\/em>\u00a0<em>\u00a9 2023 International Smart Tan Network. All rights reserved.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing Key Points In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":25295,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-25293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Boost Your Mind and Mood with Sunshine - Smart Tan News<\/title>\n<meta name=\"description\" content=\"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing  Key Points   In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine  When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB  Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life        Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition.  However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels!    What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight.  Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced.  Watch Now    Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety.  Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels.    Click to Enlarge &amp; Print  There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that   vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward  vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels  and more  Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder  Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing  Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased.  Improved Infant Motor Development and Postpartum Depression  A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels.  Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms.  Seasonal Affective Disorder  One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%.  Reduced Risk of Cognitive Impairment  A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits   altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight  both seasonal and non-seasonal depression have been shown to be affected by sunlight  sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders     What Happens in the Body when it is Exposed to Sunlight?  As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone!  Click to Download &amp; Print    Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU.  Enroll in D*action and Test Your Levels Today!  SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. All rights reserved.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Boost Your Mind and Mood with Sunshine - Smart Tan News\" \/>\n<meta property=\"og:description\" content=\"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing  Key Points   In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine  When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB  Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life        Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition.  However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels!    What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight.  Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced.  Watch Now    Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety.  Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels.    Click to Enlarge &amp; Print  There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that   vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward  vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels  and more  Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder  Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing  Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased.  Improved Infant Motor Development and Postpartum Depression  A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels.  Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms.  Seasonal Affective Disorder  One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%.  Reduced Risk of Cognitive Impairment  A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits   altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight  both seasonal and non-seasonal depression have been shown to be affected by sunlight  sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders     What Happens in the Body when it is Exposed to Sunlight?  As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone!  Click to Download &amp; Print    Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU.  Enroll in D*action and Test Your Levels Today!  SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. All rights reserved.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\" \/>\n<meta property=\"og:site_name\" content=\"Smart Tan News\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SmartTan\" \/>\n<meta property=\"article:published_time\" content=\"2023-05-22T15:13:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1360\" \/>\n\t<meta property=\"og:image:height\" content=\"1180\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"smarttannews\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SmartTan\" \/>\n<meta name=\"twitter:site\" content=\"@SmartTan\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"smarttannews\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\"},\"author\":{\"name\":\"smarttannews\",\"@id\":\"https:\/\/news.smarttan.com\/#\/schema\/person\/722dc7049af55e0ed743d67ce9ed4819\"},\"headline\":\"Boost Your Mind and Mood with Sunshine\",\"datePublished\":\"2023-05-22T15:13:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\"},\"wordCount\":1784,\"publisher\":{\"@id\":\"https:\/\/news.smarttan.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\",\"url\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\",\"name\":\"Boost Your Mind and Mood with Sunshine - Smart Tan News\",\"isPartOf\":{\"@id\":\"https:\/\/news.smarttan.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg\",\"datePublished\":\"2023-05-22T15:13:01+00:00\",\"description\":\"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing Key Points In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition. However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels! What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight. Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced. Watch Now Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety. Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels. Click to Enlarge &amp; Print There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels and more Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased. Improved Infant Motor Development and Postpartum Depression A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels. Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms. Seasonal Affective Disorder One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%. Reduced Risk of Cognitive Impairment A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight both seasonal and non-seasonal depression have been shown to be affected by sunlight sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders What Happens in the Body when it is Exposed to Sunlight? As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone! Click to Download &amp; Print Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU. Enroll in D*action and Test Your Levels Today! SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. All rights reserved.\",\"breadcrumb\":{\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage\",\"url\":\"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg\",\"contentUrl\":\"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg\",\"width\":1360,\"height\":1180,\"caption\":\"yoga woman mountain peak\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/news.smarttan.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Boost Your Mind and Mood with Sunshine\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/news.smarttan.com\/#website\",\"url\":\"https:\/\/news.smarttan.com\/\",\"name\":\"Smart Tan News\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/news.smarttan.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/news.smarttan.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/news.smarttan.com\/#organization\",\"name\":\"Smart Tan\",\"url\":\"https:\/\/news.smarttan.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/news.smarttan.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/smarttan.com\/news\/wp-content\/uploads\/2022\/08\/Smart-Tan.png\",\"contentUrl\":\"https:\/\/smarttan.com\/news\/wp-content\/uploads\/2022\/08\/Smart-Tan.png\",\"width\":500,\"height\":164,\"caption\":\"Smart Tan\"},\"image\":{\"@id\":\"https:\/\/news.smarttan.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/SmartTan\",\"https:\/\/x.com\/SmartTan\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/news.smarttan.com\/#\/schema\/person\/722dc7049af55e0ed743d67ce9ed4819\",\"name\":\"smarttannews\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/secure.gravatar.com\/avatar\/c0189f76465f47ce293287354f8076bfdb83130e65538eb34fcd2cd44e9f0e53?s=96&d=mm&r=g\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c0189f76465f47ce293287354f8076bfdb83130e65538eb34fcd2cd44e9f0e53?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c0189f76465f47ce293287354f8076bfdb83130e65538eb34fcd2cd44e9f0e53?s=96&d=mm&r=g\",\"caption\":\"smarttannews\"},\"url\":\"https:\/\/news.smarttan.com\/index.php\/author\/smarttannews\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Boost Your Mind and Mood with Sunshine - Smart Tan News","description":"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing  Key Points   In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine  When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB  Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life        Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition.  However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels!    What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight.  Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced.  Watch Now    Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety.  Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels.    Click to Enlarge &amp; Print  There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that   vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward  vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels  and more  Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder  Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing  Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased.  Improved Infant Motor Development and Postpartum Depression  A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels.  Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms.  Seasonal Affective Disorder  One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%.  Reduced Risk of Cognitive Impairment  A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits   altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight  both seasonal and non-seasonal depression have been shown to be affected by sunlight  sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders     What Happens in the Body when it is Exposed to Sunlight?  As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone!  Click to Download &amp; Print    Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU.  Enroll in D*action and Test Your Levels Today!  SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. All rights reserved.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/","og_locale":"en_US","og_type":"article","og_title":"Boost Your Mind and Mood with Sunshine - Smart Tan News","og_description":"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing  Key Points   In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine  When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB  Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life        Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition.  However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels!    What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight.  Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced.  Watch Now    Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety.  Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels.    Click to Enlarge &amp; Print  There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that   vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward  vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels  and more  Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder  Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing  Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased.  Improved Infant Motor Development and Postpartum Depression  A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels.  Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms.  Seasonal Affective Disorder  One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%.  Reduced Risk of Cognitive Impairment  A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits   altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight  both seasonal and non-seasonal depression have been shown to be affected by sunlight  sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders     What Happens in the Body when it is Exposed to Sunlight?  As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone!  Click to Download &amp; Print    Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU.  Enroll in D*action and Test Your Levels Today!  SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. All rights reserved.","og_url":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/","og_site_name":"Smart Tan News","article_publisher":"https:\/\/www.facebook.com\/SmartTan","article_published_time":"2023-05-22T15:13:01+00:00","og_image":[{"width":1360,"height":1180,"url":"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg","type":"image\/jpeg"}],"author":"smarttannews","twitter_card":"summary_large_image","twitter_creator":"@SmartTan","twitter_site":"@SmartTan","twitter_misc":{"Written by":"smarttannews","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#article","isPartOf":{"@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/"},"author":{"name":"smarttannews","@id":"https:\/\/news.smarttan.com\/#\/schema\/person\/722dc7049af55e0ed743d67ce9ed4819"},"headline":"Boost Your Mind and Mood with Sunshine","datePublished":"2023-05-22T15:13:01+00:00","mainEntityOfPage":{"@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/"},"wordCount":1784,"publisher":{"@id":"https:\/\/news.smarttan.com\/#organization"},"image":{"@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage"},"thumbnailUrl":"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg","articleSection":["News"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/","url":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/","name":"Boost Your Mind and Mood with Sunshine - Smart Tan News","isPartOf":{"@id":"https:\/\/news.smarttan.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage"},"image":{"@id":"https:\/\/news.smarttan.com\/index.php\/boost-your-mind-and-mood-with-sunshine\/#primaryimage"},"thumbnailUrl":"https:\/\/news.smarttan.com\/wp-content\/uploads\/2023\/05\/Yoga-5-22-23.jpg","datePublished":"2023-05-22T15:13:01+00:00","description":"From GrassrootsHealth\u00a0 The latest research on why getting sensible sunshine exposure is important for your mental and emotional wellbeing Key Points In addition to producing vitamin D, exposure to sunlight results in the release of other chemicals that promote mood enhancement, relaxation, pain relief, and other mental-emotional benefits; these chemicals include beta-endorphins, nitric oxide, melatonin, serotonin, and dopamine When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously, suggesting a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB Participants in a study on cognitive health with the highest sun exposure had higher average mental state scores of cognitive function compared to participants with medium or low exposure; this study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life Research has shown a definite link between higher vitamin D levels and\u00a0improved cognitive health and mental-emotional wellbeing. For this reason, it makes sense that higher amounts of UVB from sunshine exposure, which generates vitamin D in the body, would also be related to improved mood and cognition. However, there are so many ways through which exposure to sunlight can boost our mood and benefit our mind, besides those related to increased vitamin D levels! What happens in your body when it is exposed to sunlight? Watch this snippet of a video interview with Dr. Michael Holick, as he describes some of the reactions that happen within the body when it is exposed to sunlight. Watch Now Can the benefits of sunshine exposure be replaced by a pill? Watch this snippet of a video interview with Dr. Michael Holick, as he describes the multiple benefits of sunshine exposure, and why the health benefits of sunshine cannot be replaced. Watch Now Sunlight Initiates the Release of \u201cFeel-Good\u201d Chemicals in the Body In addition to producing vitamin D, sunlight or UVB exposure results in the release of\u00a0beta-endorphins, which are naturally occurring opioids that promote mood enhancement, relaxation, and pain relief.\u00a0Nitric oxide, which is produced upon exposure to UVA from sunlight, has been shown to reduce inflammation and oxidative stress, resulting in decreased anxiety and depression. The release of\u00a0melatonin\u00a0and\u00a0serotonin\u00a0is also prompted with sun exposure, both of which are associated with sleep regulation, improved mood, and easing anxiety. Dopamine\u00a0is another chemical in the body that is released upon exposure to sunshine. Dopamine, AKA the \u201cfeel-good neurotransmitter,\u201d is known to boost mood and motivation, and is also linked to reduced depression and anxiety. A study evaluating the correlation between dopamine and sunshine, by\u00a0Tsai et al., found that dopamine receptor availability was significantly greater among participants with the highest amount of sunshine exposure compared to the lowest, indicating a sensitivity of the dopamine system to variations in the amount of sun exposure a person gets. Built-In Reward System in the Body for Sun-Seeking Behavior and UVB-Induced Vitamin D Synthesis Recent research has identified an \u201cendogenous opioid-mediated addiction-like pathway,\u201d or a built-in feedback loop between vitamin D levels and sun seeking behavior, triggered by the UV-induced release of beta-endorphins. When the skin is exposed to UVB, beta-endorphins (the endogenous opioids made in the body) and vitamin D are produced simultaneously. The suggested benefit is to provide a \u201creward\u201d for UV-induced vitamin D synthesis when vitamin D levels are low, during which time a greater amount of beta-endorphins are released upon exposure to UVB. As vitamin D levels rise, the sun-seeking behavior and resulting opioid response become repressed as less vitamin D is needed, representing a dose-dependent relationship between sun-seeking behavior, opioid response, and vitamin D levels. Click to Enlarge &amp; Print There are even studies showing how vitamin D deficiency can be a contributing factor to opioid addiction, such as a\u00a0study by Kemeny et al., which reviews how the intake of opioid drugs bypasses vitamin D production and the proposed feedback-control loop that is managed by vitamin D levels \u2013 which is hypothesized to contribute to continued opioid seeking behavior and resulting addiction. Using mouse models to help explain their hypothesis, the authors found that vitamin D deficiency increased UV radiation-induced endogenous pain relief and reward vitamin D deficiency did increase the UV\/opioid reward, likely to maximize vitamin D synthesis, which normalized with the correction of vitamin D levels and more Other Ways Sunshine and UVB Exposure Affect Mental Health Lower Risk of Generalized Anxiety Disorder Limited or minimized sunshine exposure has also been associated with and increased risk of generalized anxiety disorder (GAD). A 2022 study by\u00a0Al Anouti et al.\u00a0found such an association among female college students who practiced more sun avoidance habits that minimized their exposure to sunshine; in fact, the score used to assess sun exposure habits was a strong predictor of GAD status. The risk of GAD was also increased among women with a low dietary intake of vitamin D, and those with a history of vitamin D deficiency. \u201cThe findings showed clear evidence that sun avoidance behaviors are strongly associated with an elevated risk of generalized anxiety disorder\u2026\u201d Better Mood and Improved Sense of Wellbeing Studies have correlated increased levels of interleukin-6 (IL-6) with major depressive disorder, and cortisol with immune and mood imbalances. A\u00a0study by Toledo et al.\u00a0found an improvement in mood and wellbeing with narrow-band UVB exposure. The study looked at whole-body exposure to narrow-band UVB and its impact on mood, as well as resulting levels of vitamin D, interleukin-6 (IL-6), cortisol, and beta-endorphins (B-END). Mood was scored based on satisfaction, tiredness, wellbeing and irritation, with higher scores representing worse moods. Participants experienced significant improvements in mood over the five days following NB UVB exposure. Both vitamin D and cortisol levels were correlated with the baseline mood state, and from beginning to end of the study, vitamin D levels increased while IL-6 levels decreased. Improved Infant Motor Development and Postpartum Depression A\u00a0study by Zhang et al.\u00a0found that infants receiving vitamin D (400 IU\/day) plus sunlight had better motor development scores and lower cortisol levels over the next two months compared to infants only taking vitamin D supplements (400 or 1000 IU\/day) or the control group. Infants in the highest sun exposure group (7-14 hours\/week) achieved the best scores and had the lowest cortisol levels. Further, mothers who received sunlight exposure had improved depression scores and lower cortisol levels compared to mothers who did not receive sunlight exposure. These findings indicate that sunlight and vitamin D supplements combined can improve motor development, lower cortisol levels, and improve depressive symptoms. Seasonal Affective Disorder One in ten Americans suffer from a recurring depression called Seasonal Affective Disorder (SAD) for which their symptoms often start in late fall or early winter when the days are short, and go away in the spring when the days lengthen. In other words, they feel better when there is more UVB available with sunlight. The risk is much higher for people who live further from the equator, where the length of the days varies more greatly throughout the year. Light therapy, exposure to artificial UVB lamps, has been shown to be an effective\u00a0treatment for people with SAD, improving symptoms by 50-80%. Reduced Risk of Cognitive Impairment A\u00a0study by Gao et al.\u00a0looked at data from 1192 participants aged 60 years and older and residing in rural China who provided information about their long-term sun exposure behaviors including time of day when outdoors, duration outdoors, and use of sun protection. The research team used the Mini-Mental State Examination (MMSE; maximum score of 30) to assess participant\u2019s orientation, memory, language, calculation, and attention. They found that participants in the high sun exposure group had higher average mental state scores of cognitive function compared to participants in the medium or low exposure groups.\u00a0This study concluded that long-term high sun exposure throughout life could reduce the risk of cognitive impairment in the later years of life. Additional Points Regarding Sunlight and Mental-Emotional Health A study by\u00a0Kent et al.\u00a0makes the following additional points regarding sunlight, depression, and other cognitive deficits altered serotonin levels, neurodegeneration, depression, and other cognitive deficits may be seen as a result of a lack of sunlight both seasonal and non-seasonal depression have been shown to be affected by sunlight sunlight and light therapy has been shown to alter abnormalities and regulation of both the melatonin and serotonin systems among SAD, bipolar and schizophrenic patients, and even among those without psychiatric diagnoses; this may be one of the mechanisms by which sunlight can also affect Alzheimer\u2019s disease, Parkinson\u2019s disease, and sleep disorders What Happens in the Body when it is Exposed to Sunlight? As shown in this illustration, those at the lower wavelengths (such as UVB) only penetrate the very surface of the skin, while those at higher wavelengths (such as visible light) are able to penetrate deeper. Think of how you are able to see the light from a flashlight on the back of your hand when held against the skin on the palm of the hand \u2013 you can visually see the energy traveling through the skin, muscles, blood vessels and tissues of the hand. Infrared radiation can even get into the cells and mitochondria, and can get through clothing and bone! Click to Download &amp; Print Are You Getting Enough Vitamin D from Sunshine? Having and maintaining healthy vitamin D levels and other nutrient levels can help improve your health now and for your future.\u00a0Choose which additional nutrients to measure, such as your omega-3s and essential minerals including magnesium and zinc, by creating your\u00a0custom home test kit\u00a0today. Take steps to improve the status of each of these measurements to benefit your overall health. With measurement you can then determine how much is needed and steps to achieve your goals.\u00a0 You can also track your own intakes, symptoms and results to see what works best for YOU. Enroll in D*action and Test Your Levels Today! SmartTan.com news articles regularly report medical and scientific information to keep you abreast of current events related to UV light. This information is not intended to be used by any party to make unwarranted health claims to promote sunbed usage. Indoor tanning businesses are obligated to communicate a fair and balanced message to all clients about your products and services including the potential risks associated with indoor tanning. Contact your Smart Tan representative to find out more about what you can and can\u2019t say in your tanning salon business.\u00a0\u00a9 2023 International Smart Tan Network. 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