Dr. Jack Kruse is known for his work in the field of ancestral health and the impact of light on human health. There is a lot of confusion around sunlight and whether there are potential benefits or harm from exposure which understandably leads to confusion as to what is best for you.
This is not meant to make anyone feel bad that they can’t get adequate sunlight for any number of reasons but rather to encourage you to take advantage of this simple ideas in the best way you can. There is no perfect routine so just take in these 5 common sense ideas and implement them as often as possible into your day.
- Morning Sunlight: Expose yourself to natural sunlight, particularly in the early morning, within 30 minutes of sunrise. This helps regulate circadian rhythms and sets the body’s internal clock for the day. Aim to get outside and have direct sunlight on your skin and eyes during this time.
- Avoid Artificial Lighting: Minimize exposure to artificial lighting, especially blue light emitted by electronic devices, in the evening and before bed. This can disrupt the body’s natural melatonin production, which is essential for quality sleep.
- Outdoor Time: Spend time outdoors during daylight hours as much as possible. Engage in activities such as walking, exercising, or simply sitting in nature. Natural sunlight exposure provides essential vitamin D synthesis, improves mood, and supports overall well-being.
- Optimal Exposure: Gradually increase your sunlight exposure over time, taking into account your skin type and tolerance. Start with shorter durations and gradually work your way up. Be cautious not to overexpose yourself, especially during peak sun hours when the sun’s rays are strongest.
- Balance and Protection: Find a balance between getting enough sunlight for its health benefits while protecting your skin from excessive UV radiation. Dr. Kruse suggests that exposure to natural sunlight, particularly during non-peak hours, can be beneficial for health, but taking appropriate precautions, such as wearing protective clothing, using shade, or using natural sunscreens, is important to prevent sunburn and minimize skin damage.
It’s important to note that individual sun exposure needs may vary based on factors such as skin type, geographical location, and personal health considerations. Consulting with a healthcare professional or dermatologist is recommended to determine the optimal sunlight exposure for your specific circumstances.
Our cultural shift away from rising with the sun and turning in around sunset has led to some significant changes in our overall health. Natural sunlight exposure is important for optimal human health, specifically in the early morning and evening. We know it’s crucial for regulating circadian rhythms, optimizing hormonal balance, and promoting overall well-being. BUT it’s not easy for a lot of us to simply go back to that type of routine, so don’t stress if it seems impossible for you right now.
Aim to gradually increase your exposure to natural sunlight and take advantage of brief moments to get outside away from the phone or computer and just soak in those life giving rays! Emphasize consuming a nutrient-dense, ancestrally appropriate diet, engage in some form of movement, and prioritizing restorative sleep.