Does sunlight harm you?

The American lifestyle almost requires us to live entirely indoors. 

We spend approximately 87% of our lives in enclosed buildings, and just 7% of our time outside. That’s less than half a day per week — a far cry from our not-too-distant agrarian past.

If you look at the impact of indoor living on our health, you may discover a few concerning trends. Today, we see more obesity, more mental health crises, and lower bone density for entire generations of individuals.

But the story gets even more alarming when you compare time spent outdoors to the rise in chronic disease. Every day we spend less time in the sun, we see more illnesses, more premature deaths, and even more patients on my operating table.

But is there a direct correlation between getting fresh air and maintaining our metabolic health? 

Yes.

Insufficient sunlight causes 340,000 unnecessary deaths in the US every year.

And if you want to feel good and live as long as possible, you need to make time to get outside starting today.

The correlation between sunlight and metabolic health

Let me begin by saying you’re not a bad person for struggling to get outside. Indoor jobs and remote work are on the rise, and between economic uncertainty and the lockdowns of 2020, it’s harder than ever to break away from the noise and find time for yourself.

It’s also not easy to feel up to the task of getting outside. When you’re tired, sore, or physically drained, you probably don’t want to get out in the heat or cold.

But depriving yourself of daily sunlight could be one of the reasons you feel so tired and drained. In fact, staying inside creates a vicious cycle that prevents you from feeling your best.

Studies show that individuals spending more time indoors have a much higher risk of chronic disease. They may also accompany all-cause mortality rates, potentially cutting their lifespan short and reducing their quality of life.

We also know that spending time in the sun can provide a number of benefits. Just 10 minutes a day can:

• Reduce high blood pressure
• Regulate the immune system with vitamin D
• Assist with healthy bones
• Improve sleep quality
• Enhance moods

Does this mean sunlight doesn’t pose any hazards to human health? Of course not. We know from years of study that prolonged exposure to UV rays can lead to skin damage, skin cancers, and immune system suppression.

But Americans spend so little time outside that issues are unlikely to be a problem, especially if taking sensible precautions. Location also matters: if you’re in Colorado, your exposure to the sun won’t be on par with someone in Arizona. 

Excessive UVR exposure only accounts for 0.1% of the global disease burden, which is a small number compared to cardiovascular disease, which topped the charts at 32% of all global deaths in 2019.

I also want to point out that getting more sunlight isn’t a panacea to poor metabolic health. Sunlight is an enhancer and not a perfect fix, so if you don’t increase your sun exposure alongside other lifestyle changes (such as cutting sugar), you’re unlikely to get the results you want from your blood work.

To summarize: spending time outside in the sun can help you feel better, move more, and improve metabolic health markers. You don’t need to switch jobs or force yourself into activities you don’t enjoy. All you need is 10 minutes a day and a little consistency to see results.

How to improve your metabolic health with more sunlight

Getting more sunlight can significantly boost your metabolic health and support the lifestyle improvements you’re already making.

If you’re not sure where to begin, I encourage you to start small:

• Take a 30-minute walk outside during your lunch break. This exercise can stimulate your body’s natural rhythms and help you beat midafternoon exhaustion. If you don’t have time to take a full walk, try eating outside on a picnic bench instead.
• Find a trail to hike once a month. Spending an hour on an easy to moderate hiking trail can stretch your legs in a more natural environment and allow you to relax as well.
• Find some fun activities you can do outdoors. Swimming at the pool during the summer could be a great outlet for exercise and relaxation. Other hobbies, including skiing and photography, can help you get outside throughout the year, including times you don’t feel like working up a sweat.

Remember: getting more sunlight to improve your metabolic health should be less of a chore and more of an opportunity to have fun. Anywhere from 10 to 30 minutes of sun exposure can significantly increase energy levels and support your metabolic health as it strives to regulate itself.

I discuss this principle more in-depth in my seven principles of metabolic health course. Once I define the basis of metabolic health and outline reasons for dysfunction, I outline the steps you can take to start making a change today.