Sixty-nine-year-old Altaf Ahmed is battling obesity, knee joint pain and high blood sugar. The doctor initially recommended gentle exercises and walking, but the retired bank employee from Bengaluru found it tough to walk due to his underlying conditions.
“I feel pain while walking, I gasp of breath and feel very tired,” he says. “Hence my doctor has now advised me to stand in sun for a minimum of 20 minutes a day so that I get sun exposure [and] vitamin D.”
So, Ahmed starts each day by standing in the green space in his apartment complex and basking in the sun. He repeats the same at least six more times through the day. “I stand in the sunlight before 10am and after 4pm for short periods,” he says. “I always feel re-energised and happier after each exposure.”
Vitamin D: Why sun exposure matters
“Elderly people will most often have mobility issues due to various health reasons,” says Dr Deepak Rao, general physician from Mangaluru, Karnataka “Although regular walking is an apt gentle exercise for elderly people, those who cannot walk can [instead] sit or stand in the sun.”
Dr Ravish Pai, Bengaluru-based dermatologist, points out that 10-20 minutes of sun exposure, preferably early in the morning, has enormous benefits for older people.
Health benefits of sun exposure
Lots of studies propagate the need for daily exposure to sunlight owing to its health benefits, which include:
♦ Boosts immunity and bone health: Experts say regular sun exposure is the most natural source of vitamin D. Studies indicate that the human body can acquire up to 90% of vitamin D via sunlight, and this helps in regulating bone health through calcium absorption. Dr Rao says that sun exposure can reduce bone-related issues such as osteoporosis and enhance immunity among older people.
♦ Stabilises the mood: “Sun exposure produces small amounts of the serotonin hormone in the body,” says Dr Anand P Ambali, geriatrician at Shri BM Patil Medical College Hospital and Research Centre, Vijayapura, Karnataka. “These hormones are mood-stabilisers. They leave you in a positive mood.” However, he adds, these benefits are best attained through morning sun exposure.
According to a 2018 study, UV (ultraviolet) light emanating from the sun produces vitamin D under the skin and enhances mood. When the levels of vitamin D are low, it could lead to depression, says Dr Rao. “Also, the sunlight activates the mind and increases the mental activity in elderly people,” he says.
Ahmed, the retired bank employee, says his apartment complex has a beautiful garden with lots of flowering plants. “Each time I visit the garden for some sunlight, my 10 minutes just fly,” he adds. “I am energised, calm and happy.”
♦ Ensures quality sleep: Dr Ambali says early-morning exposure to sunlight enhances one’s sleep at night. “The sunlight produces the sleep hormone melatonin in the body which induces sleep and balances the circadian rhythm,” he says.
Best time for sun exposure
Dr Rao says, “Morning sunlight before 10am is the most beneficial. However, if one prefers a time in the evening, after 4pm is recommended.”
Sun exposure can cause sweating in older people. They are more prone to developing an electrolyte imbalance due to sweating and dehydration. “Hence, one must drink enough fluids through the day,” says Dr Ambali.
Takeaways
- Sun exposure is a natural source of vitamin D.
- Daily sun exposure in the morning is advised.
- Ten to 20 minutes of daily exposure is enough.
- The benefits include boosting bone health, the immune system and mood.
- Longer sun exposure does not increase vitamin D in the body but can cause skin damage.
One Response
good information , nicely written