Have you noticed that you feel better when the sun is shining? I think most of us would say so. I’m not referring to your back pain going away when the clouds move (though this may also happen) but rather your mood being lighter and feeling happier in general. In my time as a practitioner, I’ve heard this many times from my patients and I notice it consistently in myself. When the sun shines, I just feel generally better with a lighter mood. Have you wondered why this is?
One reminder is that life on Earth has happened because of the distance we are from the Sun. If we didn’t have just the right conditions here on Earth, humans wouldn’t exist. So the Sun must have a deep, core influence on our bodies’ functioning.
Sunlight, Hormones, and Mood
What we’ve learned more specifically is that sunlight and darkness have a direct influence on triggering the release of hormones from the brain. We know that sunlight causes the brain’s release of serotonin, a hormone known to boost mood and help us feel calm and focused. I find it fascinating that there are special areas in the back of the eye which the sunlight cues in order for the brain to release serotonin.
When the lighting becomes dark, it triggers the brain to release melatonin, a hormone that helps with proper sleep. For many of us, if we don’t have enough exposure to sunlight, we can feel depressed. When the days are shorter, as in Vermont in the winter, people can experience this kind of seasonal depression or their depression is noticeably worse in the winter.
Sunlight and Vitamin D
Aside from its mood-boosting effects, the sun’s rays are helpful to the body in other ways. The radiation from the sun causes a person’s skin to create vitamin D. We understand that vitamin D is important for the strength of the bones. Many develop osteoporosis, which has been linked to low vitamin D levels. Aside from bone-strengthening, the ultraviolet radiation of the sun is also beneficial for treating psoriasis, eczema, and acne.
So how long should we be in the sun and at what time of day? Between 10 am and 4 pm is when the sun’s rays are typically most direct. If you have fair skin, this is when you’re more likely to get a sunburn quickly. I imagine you’re probably already aware of how much sun you can get before you may be hurting that evening. The World Health Organization states that getting only five to fifteen minutes of sunshine directly on your face, hands, and arms two to three times a week is beneficial, particularly in its vitamin D boosting effect. This is direct exposure, meaning without clothing or sunscreen to block these areas. If you’ll be out longer than fifteen minutes, it’s important then to have some sunscreen to protect you from the potential skin cancer risk.
Phototherapy and Acupuncture
Light therapy, or phototherapy, is a way to treat the lack of sunlight exposure, especially with seasonal depression. The light from a light therapy box mimics the effects of sunlight, stimulating the brain to increase serotonin levels and reduce the excess melatonin that may make one feel drowsy. You can get a light therapy box to have at home.
Another treatment option is acupuncture. We have learned that acupuncture stimulates the release of serotonin. There are certain points that have this effect when stimulated with a needle or with pressure. I’ll share a few of these points here for a massage at home, especially if you struggle with depression during this time of year when we lack sunshine.
On the central, highest point on the top of the head, there is a flattened area that can be massaged, pressing downward in a circular motion for a couple of minutes. Another point is between the eyebrows, above the bridge of the nose. Again, massage this with circular pressure for two or three minutes. It may feel like a long time. The third point to a massage for a couple of minutes is on the back, at the lumbar area, above your hips. If you were resting your hands on the prominent bones of your hips (like you were acting disappointed) and pressing your thumbs into your back muscles, that is the area for massaging. Research has shown that stimulating this area can increase serotonin. Acupressure is somewhat difficult to share in writing and there are other helpful points, but I’m hoping you can explore these three particular areas of self-massage to lighten your mood and make the day a bit easier. Please don’t hesitate to contact me to make sure you understand this. And I hope you make the most of the sunshine this winter.