Humans, along with all other life forms, have evolved under the sun for millions of years. Our bodies have adapted to utilise sunlight as a fundamental resource, just like other nutrients – sunlight is one of the most accessible and cost-effective nutrients. Today sunlight as medicine is almost forgotten healing method, let’s start utilising it daily to be healthier, happier and lead a thriving life.
Let me show you how.
Rethinking sunlight
For decades, sunlight — especially UV (ultraviolet) rays — has been portrayed as harmful. But current research shows the opposite: regular, balanced sun exposure is protective and may prevent chronic disease, seeing sunlight as medicine. Instead of fearing the sun, we need to embrace it as a form of natural medicine rich in nutrients i.e. different light frequencies that have many health benefits.
Sunlight as medicine and nutrition
Start thinking of light as a key part of your diet. Just as food supplies nutrients, different wavelengths of light supply vital signals for health and trigger production of hormones, neurotransmitters and vitamins. The most well-known example of light’s role in nutrition is its ability to facilitate the synthesis of vitamin D in our skin [1]. Ultraviolet B (UVB) rays trigger the production of vitamin D3, a crucial nutrient for bone health, immune function [2], and mental health.
Different colours of light act like different nutrients:
- A healthy “light diet” = balanced exposure to all wavelengths
- A poor “light diet” = too much artificial blue light, not enough red/infrared
A balanced “light diet” keeps the body in good rhythm and sync. Key principles include:
- Balanced light = healthy circadian biology [3], good health and wellbeing
- Too much blue light (screens, LEDs) = stress, poor sleep, hormone imbalance
- Too little red and infrared light = poor cellular repair, low energy, poor sleep. While blue light is stimulatory, red and infrared are critical for healing and repair processes in the body
It’s clear: like food, light is powerful medicine. [4]
Sunlight and chronic disease prevention
Emerging science is showing that insufficient sunlight is a major public health problem and low sun exposure leads to higher risks of developing many modern chronic diseases. Scientists have known for years that certain wavelengths of light in certain doses can have healing effects, but they are only now uncovering the mechanisms of how it works.
Here is a short list of conditions and sample studies with links, supporting sunlight as medicine concept. You can review the studies as you continue reading (studies are provided below as links – click on each list item to go to the source).
- Diabetes and obesity [5]
- Autoimmune conditions [6]
- Cardiovascular disease [7]
- Neurodegeneration (Alzheimer’s, Parkinson’s) [8]
- Mood disorders and poor mental health [9]
- Hormone and metabolic imbalances [10]
One large review [11]estimated that lack of sunlight may contribute to hundreds of thousands of deaths annually in the US and Europe. Clearly, avoiding sunlight altogether does more harm than good.
Circadian disruption: the hidden epidemic
When our light environment doesn’t match natural day–night cycles, we experience circadian disruption. This misalignment has been linked to:
- Cancer
- Hypertension
- Metabolic dysfunction
- Mood disorders [12]
- Digestive and immune system issues
Artificial light at night is one of the biggest disruptors, sending confusing signals to our cells and throwing internal processes out of sync. This explains why shift workers, exposed to constant artificial light and circadian disruption, are at a higher risk of type 2 diabetes. [13]
Modern life vs sunlight: main disruptors
For most of human history, the only light at night came from the moon or fire. However, the invention of electric light in late 19th century dramatically altered the biology of our bodies. In just 150 years, artificial light has radically transformed our light environment, nearly eliminating darkness in the cities and far surpassing our biology’s ability to adapt.
Here are the main circadian sunlight disruptors:
- Artificial indoor light – emits constant blue signal during the day and at night if using standard LED bulbs and not incandescent lights. Overuse of devices emitting blue light is one of the key disruptors.
- LED bulbs vs. incandescent – blue light-heavy vs. warm spectrum with infrared frequencies. In mid 2000s LEDs became the dominant source of artificial lighting, with no long-term studies done investigating their long-term side effects. In addition to the problems caused by blue light frequencies, LEDs and fluorescent lights have very high flicker rates [14]which stress the autonomic nervous system.
- Temperature – cool, dark rooms at night improve sleep quality
- Evening exercise and social activity – delay circadian cues misbalancing our circadian biology
Practical steps for using sunlight as medicine
- Maximise time outdoors during the day to balance circadian rhythms that sync body processes. Get outside early in the day (watching sunrise is very beneficial) to start the day in a balanced way when the body releases hormones, neurotransmitters and syncs body processes
- Respect your circadian clock – aim to sleep and wake with the sun whenever possible
- Use warm, low lighting indoors in the evenings – orange and red incandescent lights, salt lamps, candles, fireplace
- Try red-light or infrared therapy if you can’t get daily sunlight. It’s helpful but not a full replacement for natural sunlight
- Reduce artificial light exposure at night (use dim, warm lighting)
- Decrease your blue light exposure especially from devices and most modern lighting. Use natural, full-spectrum light bulbs indoors to mimic natural light
Understanding and harnessing light’s role in our health can help us lead healthier, happier lives. When we truly understand how light impacts us and change our environment, our lives will change for better forever.
Key takeaways
- Light is essential for maintaining optimal health and preventing diseases. Natural light provides signals your body must have to function optimally. Without them, processes like sleep, digestion, and immunity go off-track.
- Sunlight is not the enemy — it’s a key lifelong ally and life enhancer. When used wisely and regularly, it boosts mood, sharpens focus, regulates metabolism and hormones, improves sleep and lowers overall disease risk. In short, consistent safe daily sun exposure can literally transform your health and wellbeing to another level of happiness, contentment and joy of life.
- By embracing a wholistic approach that includes light, we can maintain balance and prevent diseases, as nature intended. The time to recognise and harness sunlight as medicine is upon us.
- Sunlight = TINA = There Is No Alternative!
Couple this understanding of sunlight as medicine with the daily habit of morning sunlight [15] to fully support your health.
This blog is part of a series of three blogs on the benefits of sunlight. Check them out here:
- Morning light and circadian reset → Morning Sunlight: the key to your body clock [15]
- Artificial light vs sunlight: the hidden impact on your health → yet to be published
- Sunlight as medicine and healing (this blog)
After reading the above blog, I trust you you’ll see sunlight as medicine – and a very valuable one, as per the evidence presented here. Let natural light be your health ally and daily medicine —supporting circadian rhythm, promoting sleep, balancing mood, and nourishing your body.
If the sun as medicine ideas discussed here are new to you and you’d need help and guidance for implementing them in your life, feel free to contact me. I’m an online naturopath and nutritionist [16] helping clients based anywhere in Australia, and would be happy anyway I can.
Book an online consultation now [17] or click on the button below to book a free 15-minute initial discussion to talk about your circumstances and how I can help.
[17]I look forward to helping you be healthy and well now!
Best of Health
[18]
Joanna Sochan
Wholistic Health and Lifestyle Therapist
Natural and Lifestyle Therapies for Abundant Health and Wellbeing
Related posts
- Morning sunlight: the key your body clock [15]
- Vitamin D: Check here if you are deficient [19]
- The importance of eating with the seasons [20]
- How to reset sleep patterns and circadian rhythms [21]
Disclaimer: The above material is for informational and educational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical advice, diagnosis, treatment, prescription or recommendation. All viewers of this content, especially those taking prescription or over-the-counter medications, should not make any changes in their health regimen or diet before first consulting a doctor or other qualified health provider with any questions they may have regarding a medical condition or their particular circumstances.
Joanna Sochan is a Wholistic Natural Therapist and founder of Naturimedica Wholistic Wellcare. She has a passion for helping clients transform their lives by becoming healthy and well naturally. Joanna has 15+ years experience in clinical practice and has special interest in solving complex cases, gut health, food sensitivities, hormone imbalances (menopause), senior health (bone health and osteoporosis) and weight loss. She helps clients individually (mostly online) Australia-wide and also offers online therapeutic programs, eCourses and self-help eBooks. View full bio [22].