How Much Sunlight Do You Need to Boost Serotonin?

Exposure to the sun is a necessary component to living a healthy life. The sun provides vitamins and nutrients needed to promote healthy bones and teeth while balancing the hormones that affect mood. Sun deprivation can lead to anxiety, depression and fatigue. Even though too much sunlight can cause skin cancer and other health ailments, it is important to get enough sunlight in order to maintain a healthy physical and mental state.

Benefits of Sunlight

• Getting enough exposure to sunlight each day is important to your health and mental well-being. Sunlight increases Vitamin D production which helps your body absorb and use calcium. Sunlight also provides the body with vitamin C.

  Sunlight helps regulate hormones such as melatonin and serotonin. Melatonin helps the body sleep while serotonin effects mood. Too much or too little melatonin or serotonin can lead to decreased energy, depression and fatigue.

Serotonin and Depression

• Low levels of serotonin can lead to depression. Seasonal Affective Disorder (SAD) is common during the winter months. Increased cloudiness, rain, snow and cold temperatures prevent people from getting enough sun exposure. Taking the opportunity to go outside on sunny winter days can help reduce feelings of depression and anxiety. Light therapy and medication that includes serotonin can be given to increase hormone levels.

  Studies performed by the University of Helsinki's National Public Health Institute in Finland and others have shown that the body stores Vitamin D long after the summer months are over. Vitamin D is one component used in the creation of serotonin. Getting plenty of sun exposure during the summer months can help you avoid increased feelings of depression during the winter.

Increasing Serotonin

• You should try to get at least 30 minutes of sun exposure each day (two hours is recommended to maintain balanced serotonin levels). Take a morning or late afternoon walk, sit outside during lunch breaks or plan outdoor activities on the weekends. Protect your skin by using sun screen.

  Exercising and meditation activities such as cycling, tennis, hiking and yoga encourage serotonin production in the body while promoting good health. Meditating outside, for example, leads to a decrease in stress, greater appreciation for life and increased energy during the day while exposing the body to sunlight.

  Practice yoga, tai chi or other meditative arts in the morning hours when the sun's rays are weak to prevent skin damage or heat stroke.

  Add whole grain carbohydrates such as barley, oats and sweet potatoes to your diet to increase serotonin production in the brain. Whole grain bread and oatmeal are products that contain these carbohydrates. Lean protein such as chicken, pork and fish as well as low fat cheese and milk also stimulate serotonin production.