A Little Sunshine for the Soul
Why Light Matters for Body and Mind
Spring has officially arrived in South Africa, and for many of us, that means something wonderful: more sunshine.
There is something almost magical about feeling the warmth of the sun on your skin after the cold, grey days of winter. It can lift the spirit, encourage us to spend more time outdoors and remind us that the seasons are changing.
But sunshine is about more than simply making a beautiful day feel better.
Sunlight plays an important role in our health and wellbeing, including helping our bodies produce vitamin D. Spending time outdoors can also encourage movement, connection with nature and exposure to natural light—all of which may support our overall sense of wellbeing.
The key, however, is balance.
We need to enjoy the sunshine without forgetting that too much ultraviolet (UV) radiation can damage the skin and eyes.
So, as we welcome spring, let's take a closer look at why light matters for body and mind and why we need a little sunshine for the soul.
The sunshine vitamin: What is vitamin D?
Vitamin D is often called the “sunshine vitamin” because our bodies can produce it when our skin is exposed to UVB radiation from the sun.
The process is actually quite remarkable. When UVB rays reach uncovered skin, they trigger a series of reactions that ultimately allow the body to produce vitamin D.
But vitamin D is not just another nutrient.
It plays several important roles in the body, including helping us:
☀️ Support strong bones and teeth
One of vitamin D's most important jobs is helping the body absorb calcium and phosphorus from food. These minerals are essential for maintaining healthy bones and teeth.
Without enough vitamin D, the body cannot absorb calcium as effectively.
☀️ Support muscle function
Vitamin D also plays a role in normal muscle function. This is particularly important as we age, when maintaining strength, mobility and balance becomes increasingly important.
☀️ Support normal immune function
Vitamin D contributes to the normal functioning of the immune system. However, it is important to remember that vitamin D is not a magic shield against illness. It is simply one of many nutrients and lifestyle factors that contribute to overall health.
☀️ Support normal body functions
Research continues to explore vitamin D's involvement in several areas of health, including cellular and immune processes. Scientists are still learning about the full extent of its role in the body.
Sunshine and mental wellbeing
Have you ever noticed how a sunny day can make you feel like opening the curtains, stepping outside and taking a deep breath?
You're not imagining that natural light can influence how we feel.
Light exposure helps regulate our circadian rhythm—our internal body clock that influences our sleep-wake cycle. Getting natural light during the day can help reinforce the distinction between daytime and night-time, which is important for healthy sleep patterns.
And good sleep is closely connected to emotional wellbeing.
There is also a recognised condition called Seasonal Affective Disorder (SAD), in which some people experience depression with a seasonal pattern, often during the darker months of the year. Reduced exposure to daylight is believed to play a role for some individuals. Light therapy is one of the treatments used under appropriate guidance.
But there is another important point here.
Sometimes the benefits we associate with sunshine may not come from sunlight alone. When the sun is shining, we are often more likely to:
Go for a walk
Spend time outdoors
Connect with nature
Exercise
Meet friends or family
Take a break from screens and indoor routines
All of these things can contribute positively to our wellbeing.
Perhaps that is why a little time outdoors can feel so restorative.
Can you get vitamin D through a window?
Unfortunately, sitting in a sunny spot behind a closed window may feel wonderful, but it does not provide the same vitamin D benefit.
The UVB radiation needed to stimulate vitamin D production does not effectively pass through ordinary window glass.
That doesn't mean sitting by a sunny window has no value—it can still provide natural visible light and feel uplifting—but it is not the same as the skin's vitamin D-producing response to direct UVB exposure.
How much sunshine do we need?
This is where things become less straightforward.
There is no single amount of sun exposure that is perfect for everyone.
Vitamin D production is influenced by many factors, including:
Skin tone
Age
The time of day
The season
Geographic location
Cloud cover and air pollution
How much skin is exposed
Individual differences in vitamin D production
Older adults, for example, may produce less vitamin D through the skin than younger people.
For this reason, it is difficult to give one universal recommendation such as, “Spend exactly 15 minutes in the sun every day.”
And this is particularly important in a sunny country like South Africa, where UV levels can become very high.
More sunshine is not necessarily better.
Vitamin D production occurs before the skin needs to become red or burn. There is absolutely no health benefit to getting sunburned.
The golden rule: Enjoy the sun, don't overdo it
Sunshine can be part of a healthy lifestyle, but excessive UV exposure (UV Index of 3 or above) carries real risks.
Too much UV radiation can contribute to:
Sunburn
Premature skin ageing
Eye damage
Cataracts
Skin cancer
A few simple precautions can make a big difference:
Seek shade when the sun is intense.
Wear protective clothing when spending extended periods outdoors.
Protect your face and eyes with a wide-brimmed hat and sunglasses that provide appropriate UV protection.
Use broad-spectrum sunscreen on skin that cannot be protected by clothing.
Don't use sunscreen as an excuse to stay in intense sunlight for longer. Sunscreen is one part of sun protection—not a license to overexpose your skin.
And remember: tanning beds and artificial tanning devices are not a safe alternative for obtaining vitamin D.
What if you think you may have low vitamin D?
Some people are at greater risk of vitamin D deficiency, including those with very limited sun exposure and certain other groups.
But symptoms can be vague, and vitamin D deficiency cannot reliably be diagnosed simply by guessing.
If you are concerned about your vitamin D levels, particularly if you spend very little time outdoors or have other risk factors, it is best to speak with a healthcare professional. A blood test can help determine whether you are deficient.
Vitamin D supplements can be helpful when they are genuinely needed, but more is not always better. Very high doses can be harmful, and supplements can interact with certain medications.
This spring, step outside
We live busy lives.
We spend hours indoors, staring at screens, worrying about tomorrow and rushing from one responsibility to the next. Sometimes we forget one of the simplest things we can do for ourselves:
Step outside.
Feel the warmth of the morning.
Take a walk.
Sit in the garden.
Listen to the birds.
Breathe deeply.
Let the natural light remind your body that it is daytime and give your mind a moment away from the constant demands of everyday life.
Sunshine is not a miracle cure, and it cannot replace medical care, good nutrition, exercise, sleep or appropriate treatment when we are unwell.
But it can be part of something bigger.
A healthier lifestyle.
A slower moment.
A reason to move your body.
An opportunity to reconnect with nature.
And, for many of us, a simple reminder that after winter, spring always comes again.
So this spring, enjoy the sunshine—but enjoy it wisely.
Your body, your skin and your future self will thank you for finding the balance. ☀️
A gentle reminder
This article is intended for general educational purposes and is not a substitute for medical advice. If you are concerned about vitamin D deficiency, skin changes or any aspect of your health, please consult a qualified healthcare professional.
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