How Prolonged Sun Exposure Affects Cognition

For those of us in the northern hemisphere, Summer is here! That means getting a lot more sunshine. Sunlight is beneficial to our health in many ways. However, too much of it can be a detriment to us. It is important to know how it is helpful, how much of it is harmful, and what to do if you overdo it.

How Sunshine Benefits Our Health

Vitamin D is necessary in our bodies to support mood and health. Getting enough vitamin D is crucial for mental health. Research also indicates that exposure to sunlight and adhering to natural light and dark cycles can enhance mood and support mental well-being.

There are many benefits to experiencing sunshine and UVB exposure, including

• Lowered risk of depression and suicide
• Improved mood and sense of well-being
• Decreased risk of cognitive impairment, dementia, and Alzheimer’s
• Increased emotional health, mental health, general health, and stress management
• Lower risk of postpartum depression and lower stress levels for mothers
• Creation of beta-endorphins, melatonin, serotonin, and dopamine, which all help regulate your circadian rhythm and mood

Vitamin D and Cognition

Sunlight triggers the creation of Vitamin D in our bodies. Vitamin D not only helps strengthen our bones and immune system but also increases cognitive clarity and emotional well-being. As little as 10-30 minutes of sunlight a day can create sufficient levels of Vitamin D in the body. Vitamin D is important because it:

• Aids in the development and care of neurons and protects the brain from decline and environmental impairment
• Reduces inflammation that can contribute to degeneration, causing Alzheimer’s and Parkinson’s, as well as lowers oxidative stress that also damages brain cells
• Assists in signaling between brain cells, which helps memory, learning, and neuroplasticity

A Vitamin D deficiency, on the other hand, could cause:

• Lower mood and symptoms of depression
• Brain fog and memory impairment
• Difficulty concentrating
• Greater risk of neurodegeneration and cognitive decline

Risks of Overdoing It

Sun exposure is so important in our overall health and well-being. However, there is a limit to its benefits. Excessive amounts of sun exposure can be harmful to our health, so it is important to know the signs of sun overexposure.

Too much sun exposure can lead to:

• Oxidative stress, accelerating inflammation and damage to brain cells
• Dehydration, which disrupts mental clarity, lowers energy levels, and impairs brain function
• Reduced motor-cognitive performance, increasing risk of accidents
• Decrease in brain volume and increases in brain structural markers that are linked with disease

Like sun exposure, prolonged time in the heat can cause:

• Dizziness and headaches
• Brain fog and confusion
• Difficulty concentrating
• Irritability and disrupted emotional regulation

How to Protect Yourself

There are ways to prevent sun overexposure. It is important to know the symptoms of sun-related stress. These symptoms include feeling unusually fatigued, having trouble concentrating or remembering, becoming more irritable and overwhelmed, or experiencing physical issues such as dry mouth, muscle cramps, vomiting, and nausea.

If you are experiencing these symptoms, it is critical that you hydrate, try to cool down, and rest in the shade or an air-conditioned area.

Ways to prevent sun overexposure:

• Try to be outside when the sun is less intense, before 10 am or after 4 pm
• Stay hydrated, drink water and electrolytes before and after sun exposure
• Keep exposure to the sun limited, less than 30 minutes each session, with a break in the shade or inside
• Protect your face and skin with sunscreen, hats, and light layers

Conclusion

Sunlight is a natural and important resource that supports the health of our bodies and brains. It increases serotonin and Vitamin D, regulates your circadian rhythm, and enhances mental clarity, all of which are vital to how you think, feel, and perform.

However, it is important to be wise about the sunlight you expose yourself to. Mindful and regular sun exposure can benefit your health, particularly when combined with proper hydration, protection, and rest.