A salute to the sun
Mankind knows that that the sun is the centre of the universe and that it sustains life, but sometimes, the ancient civilizations were a little confused: Did the sun go around the earth? Or was it the other way around? They (Chinese, Aztecs, Greeks, Romans and Indians) all respected the sun and had elaborate rituals to appease its mighty power. Many of these movements were later incorporated into exercise forms, performed early in the morning, clad in scanty clothing, as the first rays of the sun appeared on the horizon.
The sun emits light with varying spectra. The ultraviolet rays UVB (ultra violet band) stimulates the production of vitamin D. These rays are maximal at sunrise and sunset when the sunlight hits the body at an angle, and not when the sun is directly over head as it is at noon. The beneficial rays are also filtered out by window panes, clouds, fog and smog. This is why exercise is best performed outdoors at these times.
As sunlight falls on the skin, it helps the body to manufacture vitamin D. In 30 minutes, around 3000 IU of Vitamin D is formed and absorbed into the body. Vitamin D is essential for calcium to enter our bones. It prevents rickets in children and osteoporosis and osteomalacia in adults. Most people require only five minutes of exposure to obtain their daily requirements of this important vitamin.
Many people take artificially manufactured supplements of Vitamin D or capsules of natural cod liver oil to prevent deficiency. These rarely contain more than 90 IU (International Units) even though children require 200 IU and adult 400 IU/day.
Sunlight affects the pineal gland in the brain and exposure reduces the formation and release of a hormone called melatonin. Increase in melatonin levels leads to depression. That is why the "blues" set in (even in tropical countries) during winter when the days are shorter, or during the dark cloudy monsoon days. Post-natal depression too is aggravated in women confined indoors in dark rooms after child birth.
Regular and longer exposure to sunlight elevates the mood naturally. People who walk or jog outdoors in daylight regularly have a more positive approach to life, less stress and better coping capabilities. Roman gladiators were exposed to the sun regularly as part of their training. The trainers discovered that this toughened them mentally, and enlarged and strengthened the muscles giving them an edge over their opponents.
Fretful children who are sleep poorly build up fatigue and tension in their hapless parents. These children sleep longer and more soundly if they are exposed to sunlight between 12 noon and 4 pm in a veranda or some other shaded area.
Sometimes babies are jaundiced after birth. Whatever the cause, exposure of the affected unclothed baby to sunlight (UVB) early in the morning for 10 minutes daily brings down the jaundice. In severe cases, (in intensive care facilities and nurseries), infants are exposed to artificial UVB lights for longer periods to produce the same effect.
The incidence of certain cancers, like that of the breast, prostate, reproductive organs and colon are increased in individuals who are not regularly exposed to the sun.
The sun is a good anti septic. Before the modern antibiotic era, fresh air and sunshine were used heal wounds and to treat tuberculosis.
Bed bugs can be eliminated by regular exposure of mattresses and linen to sunlight. This avoids human exposure to toxic chemical pesticides.
In resource limited settings, where fuel is scarce and expensive, families often consume contaminated water without boiling it. This causes diarrhoea eventually leading to chronic ill health and malnutrition. Exposure of the water to sunlight in transparent plastic drums for an hour significantly reduces the bacterial load and the incidence of diarrhoeal diseases.
Beneficial sunlight enters our body through our eyes. It has a profound effect on hormones, reproduction and our natural internal circadian (sleep) rhythm. The amount allowed inside is naturally adjusted (without sunglasses) by the pupils and according to the colour of our eyes. In Scandinavian countries where the sunlight is less the eyes are light coloured allowing in more light, while the converse is true closer to the equator.
The ill effects of exposure to sunlight and the danger of developing skin cancer have been widely publicized. Skin cancer usually develops as a result of inappropriate exposure to excessive sunlight, usually around mid-day in lightly pigmented individuals. Too much of anything is bad, and the same is true of the sun.
The sun is a boundless source of energy and health. We need to expose ourselves to its slanting rays regularly in the morning or evening, to keep our moods elevated, our muscles strong, our circadian rhythms intact and our body cancer free. It helps to start the day with the "suryanamaskar," our very own traditional Indian salute to the sun.
Dr. Gita Mathai
The writer is a paediatrician with a family practice at Vellore.
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