Dr Sarah Jarvis is the Clinical Director of the Patient Platform, an active medical writer, broadcaster, and the resident doctor for BBC Radio 2.
As a doctor, I spend huge amounts of my time reminding my patients of the risks of too much sun exposure. Malignant melanoma – the deadliest type of skin cancer – is closely linked to how often, and how severely, you’ve been sunburnt. The other main forms of skin cancer (basal cell and squamous cell) are more closely related to your overall lifetime sun exposure.
But there are undoubted benefits to sunshine as well. And in the midst of a British winter, when days are short and the weather is gloomy, a sunshine break can bring real health benefits. Just be sure to pack plenty of high sun protection factor (SPF) sunscreen, along with hat, close-weave shirts in natural fibres and sunglasses.
Sleep Tight
Even if you don’t have depression, exposure to sunlight can improve your sleep by regulating release of melatonin. This is the hormone that regulates your sleeping patterns and contributes to jet lag if you’re travelling long haul.
So if you’re travelling east across time zones, we recommend going outside as early as possible, to allow the sun to reset your body clock. if you’re travelling west, going outside in the late afternoon/early evening will help extend your wake-sleep cycle.
Boosting Winter Mood
Seasonal affective disorder, or SAD, is a type of depression that tends to come on at around the same time every year, as winter draws in. It affects 1 in 20-50 people in the UK. A milder condition, winter blues, is even more common – up to 1 in 5 people get some symptoms of SAD, but their lives aren’t as severely affected.
The symptoms of SAD are very similar to those of other types of depression – low mood, lack of motivation or interest in things you’d normally enjoy, lack of energy, irritability. In other forms of depression, your appetite can be reduced or increased – in SAD, you’re more likely to be hungrier and to crave starchy foods. Likewise, some forms of depression make it hard to sleep. In SAD, you may find yourself sleeping more and finding it harder to get up in the morning.
While we don’t know exactly what causes SAD, we know that hormones like melatonin (which regulates your wake-sleep cycle) and the ‘feel-good’ chemical serotonin are affected by how much sunlight we get. So the first suggestion your doctor will make if you have SAD is to try and maximise your exposure to natural sunlight and daylight. Unlike with other types of depression, bright light therapy using a lightbox is a key treatment for SAD.
So it goes without saying that if you do have SAD, going on holiday to somewhere sunny in winter can help boost your mood.
Vitamin D: The Sunshine Vitamin
Like other vitamins, having enough vitamin D is essential for your body to function at peak performance. But unlike other vitamins, it’s almost impossible to get enough vitamin D from your diet alone.
Vitamin D’s most well-known role is in bone health. It allows your body to absorb calcium efficiently – and calcium is the most abundant mineral in your bones. Lack of vitamin D can contribute to osteoporosis (thinning of the bones) and even cause misshapen, bowed leg bones in children – a condition called rickets.
But vitamin D has roles in many other parts of the body. Low levels may increase your risk of a range of health conditions, including heart disease and stroke, type 2 diabetes, depression, multiple sclerosis and even some cancers. It also helps enhance the effectiveness of your immune system, allowing you to fight off infection more successfully.
The majority of the vitamin D in your body is made in your skin when it’s exposed to sunlight. In summer in the UK, 15-20 minutes a day with arms and face exposed is enough to keep your levels topped up.
But in winter, UK sunlight isn’t strong enough for your skin to make vitamin D. That’s why government guidelines recommend that everyone should take a supplement of 10 micrograms a day of vitamin D from the start of October to early April.
If you’re at higher risk of vitamin D deficiency, you should take a supplement all year round. You could be at increased risk if:
- You don’t get outdoors much
- You cover up for cultural or religious reasons when you’re outside
- You have darker skin (for instance, if you have an African, African-Caribbean or South Asian background) because you may not make as much vitamin D from sunlight.
Of course, if you go on holiday to a sunny climate in winter, you’ll be able to make your own vitamin D.
The Bottom Line
Most of us feel better when the sun is shining – it’s one of the main reasons holidays in warmer climates feel like such a treat. It’s also why so many of us feel low and lacking in energy as winter draws on. Treating yourself to some winter sunshine can boost your energy, your wellbeing and even offer health benefits if you do it safely.
Do remember that any sense of calm and recharging your batteries you get from a winter sunshine holiday can be quickly wiped out by nasty surprises such as an unexpected bill for medical illness. Don’t forget to get travel insurance from a specialist provider such as Medical Travel Compared, which will ensure you’re covered regardless of any medical conditions you have. That way, you can relax and enjoy your winter treat.