Dr. Nirmala Rajagopalan, a general physician and nutrition coach, suggested that individuals residing in colder regions with prolonged and severe winters may need to increase their sun exposure duration.
The recommended daily sunlight exposure of 20 minutes is crucial for effective vitamin D production, as advised by experts. Dr. Nirmala Rajagopalan, a general physician and nutrition coach, highlights that this duration strikes a balance between reaping the benefits of sunlight and minimizing skin damage and cancer risks. Vitamin D exposure supports various aspects of health, including sleep quality, skin health, muscle and bone strength, immunity, gut health, and mood regulation.
However, the optimal sunlight requirement varies depending on individual factors such as skin type, geographical location, and overall health status. Dr. M K Singh, a senior consultant in internal medicine at Marengo Asia Hospital, Gurugram, suggests that spending 10-30 minutes in the midday sun several times a week can fulfil the vitamin D needs necessary for bone health and immune function.
It’s essential to note that the 20-minute guideline pertains primarily to tropical climates with approximately 12 hours of sunlight daily. Dr. Rajagopalan adds that individuals with darker skin may require around 30 minutes of sunlight exposure per day due to their higher melanin levels, which provide some resistance to sunlight absorption.
In colder regions with prolonged and severe winters, individuals may need extended sun exposure to maintain optimal vitamin D levels. Dr. Rajagopalan suggests that around two hours of sunlight per day may be necessary for effective vitamin D production in such climates.
Sunlight plays a crucial role in regulating the body’s circadian rhythm, influencing sleep patterns and overall gut health. According to Dr. Rajagopalan, there is a direct correlation between quality sleep and gut health, which in turn affects immunity and mood.
Despite the benefits, excessive sun exposure can lead to skin damage and an increased risk of skin cancer, warns Dr. Singh. Finding a balance is essential; wearing sunscreen and protective clothing during outdoor activities can help mitigate these risks while still enjoying the benefits of sunlight. Consulting with experts can provide personalized guidance on sun exposure based on individual circumstances.
