Psychotherapist dives into the mental health and brain benefits of getting summer sun

TEMECULA – Summer brings longer days, which means more time to spend outdoors, soaking up that precious sunshine. While we may all know that feel-good feeling that spending time outdoors brings, there is actually more to it than you think.

Dr. Teralyn Sell, psychotherapist and brain health expert, touches on mental and brain health benefits of getting adequate sunshine exposure.

“Spending time in the sun is essential for good physical and mental health. Vitamin D is a hormone that our body makes and it is also an essential nutrient that we can get from food. As we age, however, our body begins to make less and less on its own so it’s important to look for different sources of vitamin D. It is now known that vitamin D helps create strong bones, has an impact on the reduction of inflammation, and can reduce cancer cell growth. Vitamin D is also an essential nutrient cofactor that is needed for amino acids to convert to neurotransmitters such as serotonin and dopamine. Vitamin D is important for physical and mental well-being,” Sell said.

Is there anything unique we get from the sun in terms of mental health that we don’t in other ways?

“The sun is a superior source of vitamin D. Just like with anything else, however, the absorption of vitamin D is dependent on a number of factors. Age and geographics are two of the most important factors. As we age, we create less vitamin D naturally in our bodies. And geographically, many people don’t have full-year access to the sun. In both cases, one would need to focus on vitamin D rich food and supplementation. Additionally, a factor is the use of sunblocks, hats and sunglasses when outdoors (or not getting outside in the first place). Though the risk of skin cancer exists, it’s a bit of a double-edged sword. If you protect yourself from the sun, you won’t get the vitamin D you need to protect yourself from other cancers and mental health issues. However, if left wholly unprotected your risk of skin cancer increases. So, it is a good rule of thumb to not overdo your sun exposure, but don’t shy away from it altogether either,” Sell said.

Sell’s top three outdoor, sun-packed activities that can help boost your mood and improve mental health are:

Activity 1: Head to the beach!

Not only will you get your vitamin D recharge but ocean water is chock full of minerals. Not only are those minerals good for your skin but they are particularly good for mental well-being. Magnesium in particular is an excellent calming mineral and a nutrient cofactor for your brain chemicals.

Activity 2: Go for a walk!

Walking is an excellent, low-impact way to get moving. All you need is a decent pair of shoes and socks and off you go. Want to amp it up a bit? Head to a local national park and go for a hike. You will breathe in the fresh air and get those endorphins pumping. Not only that, but that reward pathway of dopamine will tell you “hey, let’s do that again.”

Activity 3: Try something new!

Recently, we went on a canoe trip to dig for shark teeth in a river. The excitement we had leading up to the adventure was endorphin pushing. The adventure didn’t end there. When we got home, we talked about the adventure and sorted through the treasures we found. All of this was a connecting experience and one that fired all the neurotransmitters. Can’t go hunting for shark teeth? Try geocaching!

What are some good ways to ensure you are safeguarding your mental health when out in the sun? Here are Sell’s top two recommendations for a day out in the sun that can help keep both your mood and energy up:

Tip 1: Carry water with you!

Don’t forget that hydration is key! Our body relies on hydration for our organs to function properly, and that includes your brain. Make sure you pack extra water and start hydrating before you leave and after you return.

Tip 2: Bring snacks!

If you are gone for longer than 2-3 hours (on a low impact adventure) make sure you bring protein snacks. Not only will protein snacks help keep your blood sugar in balance, but they will also reduce your stress load and fuel your brain’s neurotransmitters. If you are doing a high-impact adventure, make sure you fuel up frequently!