Easter Sunshine
Yes! It’s Autumn! So far the sun is shining, and the kids are… glued to the iPad? I hope not. Let’s get them out and into the glorious sunshine before winter is upon us.
Our bodies are dependent on the sun to function properly. Paleolithic children basked in the sun’s rays, which regulate vitamin D production, brain chemistry, and circadian rhythms (sleep cycles). Today’s kids spend little time outdoors in comparison. Meals and leisure activities often take place inside, with the average 8-18-year-old spending about 7 hours per day in front of a screen (eek!).
Sun is a commodity that is free and provides a wealth of health benefits.
Vitamin D Production
About 90% of the body’s vitamin D is produced by the body when sunlight hits the skin. Vitamin D plays a crucial role throughout the body. It helps metabolise and absorb calcium and other minerals (including zinc, magnesium, iron, and phosphate). It influences proteins that trigger gene expression (that is, turn genes on and off) and has a profound impact on the production of feel-good brain chemicals, such as beta-endorphins and serotonin. It modulates cell growth, neuromuscular function, immune function, and helps reduce inflammation.
Vitamin D is an important compound for kids’ developing bodies. Significant vitamin D deficiency prenatally through the first few months of life can lead to rickets, a disease that is characterised by soft, weak bones and poor motor development.
Circadian Rhythm Regulation
Sunlight is necessary to regulate our circadian rhythms (that is, our “internal clock” which determines our sleep/wake cycle). During evolutionary times, being active and awake during nighttime meant an increased chance of being eaten by a mountain lion or falling off a cliff. It was in our best interest to sleep during hours of darkness in order to decrease such risk. Modern amenities have lead to a decreased risk of harm at night, but they have also led to serious disruption of our circadian rhythms.
The American Association of Pediatrics recommends that children sleep about 9-13 hours per night (depending on age). Sleep is a time when hormones and macronutrients go to work in the body so that bones, muscles, and organs can grow. The brain consolidates memories, processes emotions, produces important neurotransmitters in preparation of the day to come, and oxidative stress due to environmental toxins are detoxified.
But a 2004 national survey found that the average kid’s Z’s are falling short.
A 2013 study found that children who increase their daily sleep by one hour had improved emotion regulation, decreased impulsivity, and improved attention and behaviour. Restricted sleep has the opposite effect: decreased attention, memory (short and long term), academic performance, as well as difficulty with decision making, behavioural outbursts, depression and anxiety.
Serotonin Production
Exposure to sunlight influences the production of serotonin, a chemical messenger in the brain (neurotransmitter) used to regulate mood and emotion (this is in part due to increased vitamin D and in part due to well balanced circadian rhythms). Researchers believe that serotonin plays an important role in brain development, as children actually have higher levels of serotonin than adults. Increased levels of serotonin is related to feelings of well-being, joy and happiness in children, whereas low levels of serotonin are related to impulsivity, aggression, depression, anxiety and other developmental problems.
