39 First Street
​(519) 942-9990
Orangeville Naturopathic Health Clinic
  • Welcome
  • About
    • Dr. Christa Reed Kruger, ND
    • Practitioners
    • Naturopathic Medicine
    • Services & Therapies
  • Book Appointment
  • Shop
    • Meal Plans
    • Dr Christa's Dispensary
  • More
    • Contact
    • Blog
    • FAQ
    • Learning Tools

Fun in the Sun

4/17/2023

 
Picture
Healthy Sun ExposureSunlight is an essential nutrient.  I know that hasn't always been the messaging over the last few decades, but we do need the sun.  Have you ever noticed that, in general, people are happy and bright on clear sunny days?
  • Vitamin D - an important nutrient that acts more like a hormone in the body.  We make it from a complex pathway that begins when our skin is exposed to sunlight.  There are food sources as well:  fatty fish (salmon, arctic char, rainbow trout), eggs and fortified dairy or dairy alternatives (in the D2 form), and liver.  Supplementation is typically recommended in the winter months, in the D3 vitamin form.  I suggest testing to know your levels. (1)
    - beneficial for calcium balance, bone health, regulating inflammation, immune function, blood sugar metabolism
    ->  deficiency can be implicated in:  cancer, osteoporosis, autoimmune disease, infections, cardiovascular & neurological conditions, allergies, pregnancy complications like preeclampsia (2)

  • Infrared light - from the sun, campfires, red light therapy devices or infrared saunas.  Energy from the electromagnetic spectrum charges and structures our cells.  Near, middle and far infrared rays are absorbed by mitochondria, heal wounds, increase collagen production, reduce inflammation, improve circulation, increase sweating & detoxification, reduce recovery time, benefit overall well-being.

  • Circadian rhythm - the body's internal clock responds to light & dark exposure.  Getting sun within an hour of waking up tells your body that it's time to be awake, and actually improves night time sleep.  Conversely, minimize light exposure (blue light from screens too!) at least an hour before bed to trigger the release of melatonin for sleep.  Remember, sleep is about recovery and repair.  

How to get more sunlight?

I had a hilarious Pathology professor when I went to the University of Guelph, and I will never forget his lecture on the pathophysiology of sunburns.  As a native Australian, he went to great lengths to tease Canadians on their behaviour the moment the first days of warmth and sun arrive in the spring.  He described the joy, the almost desperate attempt to soak every last inch of skin in the sunlight after months of deprivation, to the point of extending fingers apart to tan the whites between the fingers.  Of course every student was laughing at the accurate absurdity of it all, because of course we could relate.  (I wonder how many others remember that lecture?).  I was reminded of that moment yet again this weekend as I watched field lacrosse in the blazing sun, not daring to complain after months of cloud and chill and fog, but definitely coming out of the weekend with pink skin.  Getting sunlight in a balanced way is possible, though:
  • morning sunlight - one of my all time favourite prescriptions, getting sun exposure within an hour or two of waking up (or as soon as you can) is beneficial to your circadian clock, activates the cortisol awakening response, helps sleep and mood, and lessens the time spent in higher uva/uvb moments.

  • pop outside for a moment on breaks or at lunchtime - whether you work in an office or at home, believe it or not, some people can go all day without seeing daylight.  I have found those people to have an increased tendency to insomnia, depression, anxiety, asthma, weak immunity, pain and skin conditions.

  • consider an infrared sauna or red light therapy session, plus vitamin D supplementation - if real sun isn't available to you (shift workers!), or during the winter months.

Being in the sun

Once you decide to be in the sun, here are some helpful things to do:
  • cover or shade in peak hours -  there are places you can look to see when the peak sunlight hits (like the Weather Network), but generally it's between 10am and 2pm, although I'm not always finding that to be accurate.  If you're out during those times use a hat, clothing or shade for coverage.

  • research your sun screen - yep, another product has been highlighted for their chemical ingredients posing health risk.  Recently, benzene was in the news for its placement in dry shampoos, but it can also be in sunscreen so have a look at your labels.  For help you can read up at www.ewg.org for "cleaner" products, but this website is U.S. based and there are some good Canadian options, as well.

  • increase your antioxidant intake - if your body can't keep up with neutralizing free radicals from the sun, it might mean it's time to boost antioxidants in your diet.  e.g. Brightly coloured fruits and vegetables like blueberries, spinach, sweet potatoes, pomegranate, tomatoes, carrots.

  • consider your oils - like every cell in the body, skin cells are surrounded by a layer of oils.  The quality of the oils in are food determine the quality of the lipids in our bodies.  Seed and vegetable oils tend to increase risk of burning in the sun, while olive and omega-3 oils will reduce the tendency.  The quality of the fats in the meat you consume matters as well.  If you eat a lot of fast food, chips, or conventionally raised meat you may increase your risk of sunburns.  Go for free-range or grass fed meat and poultry and eggs, omega-3 rich wild fish, avocados, olive oil, walnuts, hemp seeds.

  • know your medications & supplements - certain ones can possibly increase sun sensitivity, like St John's Wort.
    ​
So, if you burned a bit this past weekend like I did, its a reminder to adjust your nutrition leading into the summer.  For support and ideas to increase the nutritional content of your meals using antioxidant-rich and anti-inflammatory foods, there's still time to join the Spring Detox, we start Monday, April 24th.

Spring Clean recipe sneak peek: 
 - Almond, Broccoli & Cabbage Salad
 - Spinach & Mango Protein Chia Pudding
 - Grilled Bruschetta Chicken
 - Blueberry, rhubarb & ginger smoothie
​

Looking forward to more sun to come,
Dr. Christa



1.  https://www.canada.ca/en/health-canada/services/nutrients/vitamin-d.html
2.  https://www.medicalnewstoday.com/articles/161618#infant-health

Comments are closed.

    Author

    Dr. Christa Reed Kruger is a Naturopathic Doctor, health enthusiast, and loving mom with a passion for helping people to become well and stay well.

    Subscribe to our mailing list

    Archives

    February 2025
    January 2025
    December 2024
    November 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    January 2023
    December 2022
    November 2022
    September 2022
    June 2022
    April 2022
    March 2022
    January 2022
    October 2021
    September 2021
    May 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    March 2019
    January 2019
    December 2018
    October 2018
    September 2018
    August 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    May 2017
    March 2017
    January 2017
    December 2016
    September 2016
    July 2016
    June 2016
    May 2016
    January 2016
    September 2015
    July 2015
    May 2015
    December 2014
    January 2014
    March 2013
    January 2013

    Categories

    All
    Acne
    Allergies
    Autoimmune
    Digestion
    Fatigue
    Flu
    Flu Shot
    Food Sensitivity
    Gluten
    Gut
    Health
    Homeopathics
    Home Remedies
    Immune
    Kids
    Natural
    Parenting
    Prevention
    Probiotics
    Sugar
    Tea
    Thyroid

    RSS Feed

Practitioners

Dr. Christa Reed Kruger, ND
      - Patient Forms
      - Online Booking
Dr. Cheryl Birch
Jennifer Parker, RMT
Ashley Walsh, RMT
​
Mary Kruger, Reflexology

Clinic Info

Contact
About
Services
Naturopathic Medicine
Infrared Sauna
       - Online Booking
FAQ

Get Inspired

Blog
Learning Tools

Shop

Dr. Christa's Dispensary
ORANGEVILLE NATUROPATHIC HEALTH CLINIC    39 FIRST STREET, ORANGEVILLE, ON, L9W 2E3       TEL: (519) 942-9990   FAX: (519) 942-9991
©2025  Christa Reed Kruger, ND

Proudly powered by Weebly