Tag Archives: mood

Disrupted Circadian Rhythms predict Breast Cancer and other diseases. Can we reverse disrupted Rhythms by Camping regularly?

Benefits of sun exposure, by Marc Sorenson, EdD…

Interesting research regarding the critical necessity of sun exposure continues to mount.

There is no doubt that lack of sun exposure leads to disease, and a major factor in that scenario is a disrupted circadian rhythm. Researchers have stated that “Exposure to sunlight during the day, and darkness at night, optimally entrains biological rhythms to promote homeostasis and human health. Unfortunately, a major consequence of the modern lifestyle is increased exposure to sun-free environments during the day and artificial lighting at night.”[1] Night-shift work is one of the worst contributors to the disruption of our natural biological rhythms, also known as circadian rhythms, and it certainly defines the sun-free environment discussed. There is a strong association of night-shift work to many diseases, but one of the most prevalent of these is breast cancer.

So what is natural and good for the health? Researchers have shown that a disrupted circadian rhythm can be reprogrammed, or “entrained” by exposure to a natural summer, meaning a cycle of 14 hours, 40 minutes of summer light, to 9 hours, 20 minutes of darkness.[2]  The authors state that this “light-dark cycle programs the human circadian clock to solar time, such that the internal biological night begins near sunset and ends near sunrise.”

Such a cycle would certainly seems natural for humans who were raised on ranches or farms where the day’s activities begins early in the morning sunlight and usually end near sunset. I know, because that pattern described my youth. For primitive peoples, that cycle was probably a necessity to gather the food necessary for survival. It is now ingrained in to our DNA, and disruption leads to disease.

So how are circadian rhythms reset to help our health? According to the aforementioned research (footnote 2), it can be accomplished by either a week of natural light exposure, or a weekend spent camping in nature. I am a camper, and I know that when the sun goes down, I am ready to sleep, and when the sun rises the next morning, I’m ready to start my day’s adventures.

The message here is that daytime should be spent outside in natural light. This will probably reduce the risk of many diseases, including breast cancer. It is also imperative that our skin receives its sun exposure to produce vitamin D and other healthful photoproducts. In addition being outside in the sun will increase our production of serotonin and enhance our moods.

Safely embrace the sun and save your life! Be sure not to burn.

[1] Ball L, Palesh, O, Kriegsfeld L. The Pathophysiologic Role of Disrupted Circadian and Neuroendocrine Rhythms in Breast Carcinogenesis. Endocr Rev. 2016 Oct;37(5):450-466.

[2] Stothard ER, McHill AW, Depner CM, Birks BR, Moehlman TM, Ritchie HK, Guzzetti JR, et al.

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Nature, particularly sun exposure leads to better Mood and increased Productivity.

By Marc Sorenson, EdD. Sunlight Institute…

Let’s face it. We humans love the sun exposure. If it weren’t for feelings of guilt, brought about by those who would rob us of our sun exposure, most of us would be soaking up much more sun. Nothing could be more natural than sun exposure, and a recent study from the scientific Journal PLOS ONE, helps us to understand that our natural inclinations lead us to the sunlight.[1]

The researchers analyzed data from 444 employees from both India and the US, and assessed them for job satisfaction and organizational commitment. Their goal was to investigate the effects of natural elements and sunlight on their performance. They found that natural elements such as plants, nature scenes and flowers improved mood and mental health. However, sun exposure had a considerably stronger effect than natural elements on mental health and was also positively related to job satisfaction and organizational commitment,[2] both of which are important to productivity.

Direct sunlight, or the lack thereof, was a dominant predictor of anxiety, whereas indirect sunlight, or the lack thereof was a dominant predictor of depressed mood, job satisfaction, and organizational commitment.

Many previous studies have also demonstrated that sun enhances mood. One of the most interesting was from the United Arab Emirates. Twenty people with depressive symptoms were split into two groups; one group was asked to spend more time in the sun, and another group was asked to see a doctor. The experiment lasted for seven weeks and showed that those who spent more time in the sun had fewer symptoms of depression than those who visited a doctor.[3]

Obviously, sun exposure has a wonderful influence on the brain. Keep your sunny side up!

[1] An M, Colarelli S, O’Brien K, Boyajian M. Why We Need More Nature at Work: Effects of Natural Elements and Sunlight on Employee Mental Health and Work Attitudes. PLoS One. 2016 May 23;11(5):e0155614.

[2] Chad Brooks, Open the Shades! Exposure to Outdoors Improves productivity. Business News Daily. July 22, 2016.

[3] http://www.huffingtonpost.com/2013/10/06/sunshine-happiness-behavior-mood_n_4014477.html?ir=Sciences

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It’s a SAD Time of Year in Canada and the U.S. Can we cure it with Vitamin D?

By Marc Sorenson, EdD, Sunlight Institute…

A recent press release from the Vitamin D Society of Canada discusses the need for vitamin D in the winter, in order to reduce the risk and intensity of seasonal affective disorder, or SAD. SAD is a feeling of low motivation, depressed mood, decreased concentration, anxiety and despair.

Dr. Samantha Kimball, the scientific advisor for the Society, has found that increasing vitamin D intake can help reduce the symptoms of SAD. She mentions that vitamin D, which is generated in the body by sunlight exposure, can modulate the immune system and reduce inflammation, thereby reducing the risk of depression.

Dr. Kimball is correct; the change can be absolutely dramatic based on serum vitamin D levels. One remarkable piece of research showed that those persons who had the lowest levels of D had almost 12 times as likely to be depressed as those who had the highest levels.[1]

Although I fully agree with Dr. Kimball, I can’t help but wish she had mentioned more on the benefits of the sunlight or even sunlamps, which are the most natural ways to increase vitamin D, but are also marvelously effective in improving mood beyond vitamin D.

In addition to vitamin D, there is a chemical produced by the brain in response to sunlight exposure to the eyes. It is called serotonin and is a natural “upper” or mood enhancer. It is also a neurotransmitter and is available to us from bright light entering the eyes. Even is Canada in winter, when there is no vitamin-D stimulating potential in sunlight, just being outdoors when there is sunshine will work to improve or prevent SAD.  Sunlight can dramatically increase serotonin levels in the brain.

Dr. Gavin Lambert and his colleagues in Australia measured serotonin levels in response to varying degrees of bright light.[2] To do this, they drew blood samples from the internal jugular veins of 101 men and compared the serotonin concentration of the blood to weather conditions and seasons. The results were remarkable: Men who were measured on a very bright day produced eight times more serotonin than those who were measured on a cloudy, dismal day. They also observed that the effect of bright light was immediate, and that there was no holdover from day to day. Serotonin levels were also seven times higher in summer than winter. There we have another answer to SAD. When the sun is shining, wherever you are, take advantage of it. It will elevate your mood and make you feel more alive. And remember that tanning beds and other types of sunlight do a great job of increasing your vitamin D when the sun doesn’t shine. Finally, bright, full-spectrum lighting will also enhance your mood. Merry Christmas and HAPPY Holidays!

Click this link to read the Vitamin D Society press release: http://www.vitamindsociety.org/press_release.php?id=39

 

[1] Wilkins CH, Sheline YI, Roe CM, Birge SJ, Morris JC. Vitamin D Deficiency Is Associated With Low Mood and Worse Cognitive Performance in Older Adults.  Am J Geriatr Psychiatry 2006;14:1032–1040).

[2] Lambert GW, Reid C, Kaye DM, Jennings GL, Esler MD. Effect of sunlight and season on serotonin turnover in the brain. Lancet. 2002 Dec 7;360(9348):1840-2.

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Working in Natural Light Improves Mood, Performance, Behavior and Psychological Health.

By Marc Sorenson, EdD.  Sunlight Institute

There are few things that improve our wellbeing like arising early in the morning and walking outside on a bright, sunny day. Our attitude improves, our serotonin and endorphin levels increase and there is an almost immediate feeling of exhilaration. We also become less confrontational, and our minds seem to click on all cylinders. Later on, around midday, if we are fortunate enough to have time to safely sunbathe (with lots of skin exposed), we produce large quantities of vitamin D, and our nitric oxide levels increase. This gives us a delicious feeling of relaxation and an almost instantaneous lowering of blood pressure as the cares of the day melt away.

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