Sunbathing – When, Why and How to Sunbathe?

Sunbathing Health Benefits

Summer is here and it’s time to soak up some rays! Sun baths are a great way to boost your vitamin D intake while also getting the relaxation and calming benefits of soaking up the sun’s rays. In this post, we will discuss the benefits of sun bathing and how to do it safely. We will also talk about the possible risks of spending too much time in the sun, and how to protect yourself from sun damage. Finally, we will provide some tips for getting the most out of your sun bathing experience. With this information, you can enjoy the sun safely and reap its many rewards.

Soaking Up the Sunshine

The sun is the source of life on earth. Most of India’s ancient books have references that, Sun rays are nature’s excellent healing agent. There is no food, no light, no warmth, no health, no joy or happiness without the sun. Sunlight is the best curative agent in nature’s laboratory. It is no wonder that many cultures worship the sun. In our solar system, whatever colors we perceive come from sun rays. We may imagine that it is the physical manifestation of the divine, the provider or the life giver.

Natural Vitamin D, D2 and D3 Supplement

Vitamin D3 is also popular as “sunshine” vitamin. D3 can be produced in our skin from the energy of the sun’ ultraviolet light, and it is not found in rich supply in any food. Vitamin D3 is important for calcium and phosphorus absorption, and helps to regulate calcium metabolism. Vitamin D3 is present in the rays of the sun, fish (salmon, mackerel, tuna, swordfish, rainbow trout), oyster, prawns, milk, egg yolks, beef liver, cod liver oil. Where as D2 is present in butter, cheese, tofu, sprouted seeds, orange juice, almond milk, and soy milk. Because very few foods contain vitamin D, many people have insufficient levels. A deficiency can cause gross deformation of bones and severe tooth decay. Low vitamin D supplement has link with poor cognitive function and dementia.

Sunbathing - A Natural Vitamin D and D3 Supplement
Sunbathing – A Natural Vitamin D and D3 Supplement

15 Morning Sunbath Health Benefits

Sunlight plays an important role in the recovery from chronic diseases. Judicious use of sunlight can be part of the curing process in almost every affliction. The rays of the sun improve digestion and nutrition, quicken blood and lymph circulation and increase the elimination of impurities through the skin. Sunlight is very effective in the treatment of chlorosis, anemia, leukemia, emaciation, muscular debility, degeneration of heart and liver, dropsical effusion, softening of bones, nervous excitability, physical deformity, stunted growth. Here are few morning sunbath health benefits.

  1. Anemia: During anaemia, full sun baths are most beneficial as sunlight stimulates the production of red cells.
  2. Psoriasis: Natural sunlight is an excellent remedy for psoriasis. Though doctors don’t have the full explanation that how it works for psoriasis. Sunlight decreases the activity of the skin’s T cells. These specialized cells produce substances called cytokines, which initiate a cycle of inflammation. When you expose T cells to sunlight, it quells their action, breaking the cycle. Ultraviolet (UV) light from the sun suppresses the skin’s immune response and damages the production of skin cells, slowing their overproduction and reducing scaling. As sunlight contains both UVB and UVA, phototherapy with ultraviolet light B (UVB) is a conventional treatment. Every day, spend 15 to 30 minutes in the sun, and you should see results in less than six weeks. Daily, short (5 to 10 minutes), nonburning exposure to midday sunlight clears or improves psoriasis.
  3. Athlete’s Foot: Expose feet to direct sunlight while sunbath. Sunlight can inhibit bacterial growth. Sunbaths revive dead skin and help maintain it in a normal condition.
  4. Eczema: Sun bathing is beneficial for eczema as it kills the harmful bacteria. Try to take sunbath early in the morning, in the first light of dawn.
  5. Arthritis: Ultraviolet light stimulates vitamin D production in the skin, and is essential for calcium absorption from the intestines. Catch some rays for your bone health. Higher levels of this vitamin (and greater exposure to sunlight) correlate with a lower risk of rheumatoid arthritis.
  6. Sore Throats: Go outdoors if it is a sunny day and direct some solar rays directly into the throat at the site of pain. Spend three to five minutes getting sunlight right in your throat. Sunlight is one of nature’s great antiseptic agents. You can feel the warmth and healing right away.
  7. Rays of sun helps regulate your menstrual cycle. Sunlight helps produce vitamin D in the body which helps to regulate body hormones too.
  8. TB: Sunshine is essential during tuberculosis treatment as tuber bacilli are rapidly killed by exposure to sun rays.
  9. Diaper Rashes: To heal diaper rash, it is necessary to keep  baby’s bottom dry as much as possible. Expose it to sunlight whenever it is possible, and change the diapers more often. These remedies can also help ease sore bottom.
  10. Dandruff: Exposure of the head to the rays of the sun is also a useful measure in the treatment of dandruff. Go outdoors without a hat for about 15 minutes or so. Sun exposure helps manage some of the skin conditions that can cause scalp flakiness.
  11. Jet Lag: For travelers, take advantage of sunlight to get in sync with the new time zone. Early morning light will shift your clock earlier and bright light later in the day shifts your clock later. To avoid jet lag, If you land during the day, get some sunbath as sunlight recharge your batteries. This will help you adjust to the new time zone.
  12. SAD: It is a seasonal affective disorder and melatonin is responsible for it. Melatonin is hormone produced by the pineal gland in the brain. During the fall or winter usually sunlight supply is short, which results in to increased production of melatonin. This causes blue mood, low energy, prolonged sleep, cravings for sugar and starch, and weight gain. To regulate melatonin production try getting enough sunlight. On sunny winter days, take outdoor walk or sunbath. An hour’s walk in winter sunlight is effective at reducing SAD symptoms. A dose of real sun is far more effective than bright artificial light. Different experiments shows that, sunlight affects levels of mood-regulating brain chemicals such as serotonin. Diminished sunlight exposure in winter contributes to changes brain chemistry and plays important role in seasonal mood changes.
  13. Breast Cancer: Breast cancer rates have been reported to be relatively high in areas of low exposure to sunlight. Sunlight triggers the formation of vitamin D in the skin, which can be activated in the liver and kidneys into a hormone with great activity. This activated form of vitamin D causes “cellular differentiation” – essentially the opposite of cancer. Study shows that vitamin D3 supplement might have activated role in against breast cancer.
  14. Depression: We have all felt the inner joy of feeling the light and warmth of the sun after a number of cold, dark, cloudy days. Let the sun shine in. Go outside. Bask in the sun for 15 minutes without sunscreen. In response to the sun’s ultraviolet rays, your skin makes vitamin D, which is important for mental function and mood. Sitting in a bright, sunny spot may be too energizing and distracting, just as sitting in the dark can put you to sleep.
  15. Eye Strengthening: Close your eyes and allow the sunlight to rest upon your closed eyelids for 3 to 5 minutes. It is called “sunning.” It is done by standing or sitting with closed eyes (though no glasses or contacts). Then move your head slowly from the left to the right, allowing the sun’s rays to gently cross over closed eyes. This is best done outside, preferably when surrounded by the calm, cooling, healing green colors of nature.

5 Holistic and Traditional Uses of Sunlight

Apart from being a natural vitamin d3 supplement, here are few more uses of sun light.

  • Color Therapy: Color is nothing but light, and light is radiant energy imparted from every atom. The rays of the sun contain seven different colors – violet, indigo, blue, green, yellow, orange and red. These are natural colors which are highly beneficial with healing properties to the maintenance of health and for healing diseases. The vibratory energy of the colors may be used to help establish balance in mind and body. Every color has a different wavelength, frequency, and vibration. This concept is useful during color therapy. Placing colored, translucent paper or plastic wrap around a jar or glass of water and placing it in sunlight for four hours, will infuse the water with the vibrations of that color. Drinking the water will then bring beneficial results.
  • Solar Tea: Place 1 cup (30 g) of herb or herb mixture or 12 tea bags and 1 gallon (3.8 L) of water in a clear glass container with a tight-fitting lid. Place directly in the hot sunlight for 4 to 6 hours. Strain before serving. Note that sun teas also work best with leaves and flowers.
  • Sun Light Infused Oils: Place the herbs and oil in a glass jar; cover tightly. Place the jar in a warm, sunny spot. Let the mixture infuse for 2 weeks, after which you may strain the oil, add a fresh batch of herbs, infuse for 2 more weeks, and strain again. This will give you a very potent medicinal oil. Use cheesecloth or a muslin cloth to strain the oil, squeezing out the spent herbs to extract every last drop of oil.
  • Surya Namaskar: Popularly known as Sun Salutation. It is the series of yoga postures done in a certain sequence with coordinated breathing. Performing 12 sets of Sun Salutations is one of the best exercises for the entire body. The salutation to the sun is an excellent way to prepare the body for meditation in the morning.
  • Equanimity: Sun teaches us equanimity. Sun is the best example of equanimity that means treating all phenomena equally. Sun shines upon everything equally. The sun does not choose to shine upon some things and not upon others.

Sun Bath Therapy in Naturopathy

Sunlight is one of the best cure given by nature to human being and that too absolutely free. Since childhood we all are learning how sun is important for life on earth, how sun is important for plants – photosynthesis and eventually life on earth. But it equally important for human beings to live life healthy. Other than vitamin D, sun light is also useful for treating some common ailments such as sinus, psoriasis, knee pain, abdominal pain due to gases. If you are treating sinus problems, try taking sun light on face. It you want to work with join problems or knee pain then try exposing legs to direct sun light. Sun bathing is very useful for pregnant women, patients, children and old age people. Sunlight is also helpful for people suffering from thyroid, skin problems, diabetes, joint problems, arthritis, osteoporosis, depression, migraine, SAD (seasonal affective disorder) and insomnia.

What is Good Time for Vitamin D from Sunlight?

Can you get vitamin d on a cloudy day? Do I get vitamin d through clothes? Can we get enough sunbath from 4pm sun light? What is the best time to get most of vitamin D3 supplement from sunlight? This is the most common question. But answer is depend upon many factors. Here are few:

  • Season: During the summer, ideal time is at sunrise when the rays are weak. During summer sunrays shines with full strength between 10 A.M. to 3 P.M., so better to avoid this time slot. During winter, midday is best time to get full benefit of sun rays.
  • Skin Color: May be you won’t hear to like this but it’s the truth. Yes skin color effects the time required to absorb the most of sunlight you need to make vitamin D. Light skinned people need 10 to 15 minutes of sun exposure to generate plenty of vitamin D. Dark skinned people, who are more at risk for vitamin D insufficiency, need longer exposure.
  • Geographical Location: If you are staying at high altitude area, then less time is better. Because of thin atmospheric layer, UV rays intensify by 8-10 % than that of lower altitudes or sea level.

Precautions to Take While Sunbathing

  • Establish a healthy relationship with the sun. You need about 15 minutes of sunshine a day to keep your body in proper working order.
  • Try to get your daily dose of sunlight in the early morning hours, when the rays are weak.
  • Avoid or minimize exposure to sunlight from 10 A.M. to 3 P.M. Those are the peak hours of the sun’s strength.
  • Limit your time in the direct sun to no more than half an hour. At high altitudes, even this may be too long.
  • Prolonged exposure to sunlight can cause cold sores, conjunctivitis, sun burn, skin cancer. The sun is, after all, a source of radiation.
  • Sunscreen interferes with sunbathing process. Avoid using it just before exposure to sun light.
  • Though clothes allow passing some percentage of sunlight, avoid wearing UV protected outfit. Shorts with a sleeveless t shirt is the best suit.
  • Wear a hat to protect your face while sunbath.
  • If you must go out in broad daylight, wear protective clothing and use sunscreen.

Sunbathing Side Effects

If you have complain about tanning or acidity due to sun bathing, then try drinking lots of water, specially before sunbathing. Also avoid heavy sunbathing during harsh summer days. If you are suffering due to sun rays side effects then try sitting under sun light coming from window panes and put blue film on window panes to get benefit of blue light. This method will help you in avoiding red rashes or tanning due to sunlight. This blue light also helpful for people suffering from high blood pressure. Do not over expose to sunlight in one day, instead make routine and spends 20-30 minutes everyday in sunlight. Avoid tanning lotions and sunscreen lotions.

Sunbathing – FAQs

Q. What is benefit of sunbathing?
Sunbathing can have a number of benefits, including:

  • Increasing Vitamin D levels: Sun exposure helps the body produce Vitamin D, a nutrient essential for healthy bones and overall health.
  • Improving mood and energy levels: Sunlight triggers the production of endorphins, which can help reduce stress and make people feel more relaxed and energized.
  • Strengthening the immune system: Sun exposure also helps boost the body’s immune system, making it better able to fight off infection and disease.
  • Helping with skin conditions: Sunbathing can help improve the appearance of certain skin conditions, such as psoriasis and eczema.

Q. Is it OK to sunbathe?
Sunbathing is generally safe when done in moderation and with sunscreen. However, excessive sun exposure can increase your risk of skin cancer, so it is important to limit your time in the sun, wear protective clothing and sunscreen, and avoid sunbathing during the peak hours of 10 a.m. to 4 p.m.

Q. How long should you sunbathe for?
Sunbathing should be done in moderation and not for more than 10-15 minutes at a time. It is important to take breaks and apply sunscreen frequently to avoid sunburn and skin damage.

Q. Does sun bathing burn calories?
No, sun bathing does not burn calories. Sun bathing is a form of relaxation, so it does not require energy or burn calories.

Q. What is the best time to sunbathe for vitamin D?
The best time to sunbathe for vitamin D is between 10am and 3pm. This is when the sun is at its strongest, and the ultraviolet rays of the sun are most intense. During this time, you should be sure to cover up to avoid sunburn.

Q. How much time should I take sun bath for vitamin D?
The amount of time you should spend in the sun for vitamin D production varies based on your skin type, the time of year, and the strength of the sun’s UV rays. Generally, you should aim to get 5-30 minutes of sun exposure on your arms and legs (or face and arms if your skin type is sensitive) 2-3 times per week. It is important to note that when the sun is at its strongest (usually between 10am and 2pm), it is important to use sunscreen or other protective measures to avoid sunburn.

Q. What is right time for sun bath in India?
Every one knows how important is sun light in formation of vitamin D. But very few people know what is good time to take sun bath and what is correct way to take sun bath, so you will get full benefits.

  • Taking sun bath at right time, right place and in right quantity definitely multiplies it’s benefits.
  • 20 minutes sun bathing is enough for normal routine.
  • Those who are suffering from sinus, cough, cold, or other respiratory problems then you take sun bath facing towards sun.
  • If you are suffering from acidity, nose bleeding, jaundice, and other heat related problems then take sun bath facing opposite to sun that is on your back or on side ways.
  • If possible try to expose skin directly to sunlight, if not possible wear light color, preferably white color, thin cotton clothes. Avoid synthetic clothes.
  • Early morning or evening is good time for sun bathing. Avoid afternoon time.

Q. What does the sun provide spiritually? What is the power of the sun in spirituality?
The sun has been seen as a source of spiritual nourishment and guidance throughout many cultures, religions, and societies. It symbolizes life, energy, growth, warmth, and enlightenment. It is often seen as a representation of the divine, a source of hope and strength, and a reminder of our interconnectedness with the universe.

Q. Is sun gazing good for eyes?
Sun gazing is not recommended for the eyes. Sun gazing can cause damage to the eyes due to the ultraviolet radiation from the sun. Damage to the eyes from sun gazing can range from minor irritation to more serious problems such as cataracts and corneal burns.

Q. What is the difference between sun tanning and sunbathing?
Tanning is the process of tanning your skin by exposing it to the sun’s ultraviolet radiation. Sunbathing is the practice of lying or sitting in the sun for pleasure or health benefits, such as relaxation and vitamin D production. Tanning requires that you stay in the sun for an extended period of time in order to tan, while sunbathing does not require as much time in the sun. Sun tanning also requires the use of tanning lotions or oils to maximize the tanning effect, while sun bathing does not.

Q. How do I take the perfect sun bath?

  1. Choose a sunny spot that is free of trees, buildings, and other obstructions.
  2. Make sure to apply sunscreen with an SPF of at least 15 prior to sunbathing.
  3. If possible, use a sun umbrella or other shade to block out direct sunlight.
  4. Lie on your back and relax in the sun for 10-15 minutes at a time.
  5. Turn your body occasionally to ensure you get an even tan.
  6. Drink plenty of water to stay hydrated.
  7. When you’ve had enough, cover up with a towel or clothing and move out of the sun.

Q. Does sun bathing help heal scars?
Sun bathing can help lighten the appearance of scars, but it cannot help heal them. In some cases, sun exposure may even make scars worse. It is important to protect scarred skin from the sun’s UV rays to reduce the risk of further discoloration and damage.

Q. Is Sun Bath helpful for Vitamin D?
Some people spends hours in direct sunlight, but still experiencing lack of vitamin D. To get full benefits of sun light for vitamin D, it is very important that your back and belly gets exposed to sun light. Taking massage after sun bathing or while taking sun bath, increases the benefits of sun bathing. You do not really has to sit or rest under sun light, you can enjoy sun light walking, mild exercising or working.

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