Dr. Basavaraj S Kumbar, internal medicine physician, Aster Whitefield Hospital (Bengaluru, India) – said that sunlight is a natural source of vitamin D, which helps the body maintain many important functions.
If you lack exposure to sunlight for a long time (especially in winter), your body will face risks such as: reduced ability to absorb calcium, causing osteoporosis and bone fractures; increased risk of diseases related to the immune system such as flu, colds; increased risk of cardiovascular disease; increased risk of depression and even impaired brain function.
Dr. Basavaraj S Kumbar shares some tips and methods to help you deal with this problem, including:
Add vitamin D to your diet: Include foods such as fatty fish (salmon, mackerel), fortified foods (milk, orange juice or cereal), egg yolks, beef liver and cheese. Supplements such as vitamin D3 (cholecalciferol) can also be effective.
Use light therapy: Get a light therapy device or box that mimics natural sunlight. This can help regulate your circadian rhythm and reduce symptoms of seasonal affective disorder.
“You should use it for 20-30 minutes a day, ideally in the morning. Make sure your living or work space is well-lit, preferably with full-spectrum bulbs that mimic natural sunlight,” advises Dr Basavaraj S Kumbar.
Maintain a regular sleep routine: Stick to a consistent bedtime and wake-up time, aiming for 7 to 9 hours of sleep per night. Limit your exposure to blue light (from your phone, TV) in the evening by using the “night mode” setting on your device or wearing blue light-blocking glasses.
Stay physically active: Exercise outdoors, even in cloudy conditions, to support your mood and maintain your circadian rhythm. Try to exercise outdoors for at least 30 minutes a day.
When you can't get outdoors, choose indoor exercises like yoga or cycling on a treadmill to stay active.
Combat Mood Swings: Isolation during times of low sunlight can exacerbate feelings of depression. Stay socially connected through phone calls or video chats to avoid feelings of isolation.
Engage in activities that bring you joy, such as reading or creative hobbies.
With the above measures, you can protect your health and keep your body healthy in winter even with little exposure to sunlight.
