Baby: Welcome to my mom’s podcast.
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They do not use any GMOs or harmful chemicals. And it is NSF certified. So they are really careful about their sourcing and what is done in it. When you try Athletic Green through my podcast, they will also send you a one-year supply of their Vitamin D3 and K2 for free. I’ve talked about vitamin D before. We know we get it from the sun, but it’s important to get it done, especially in the winter months. And that’s what I check my blood levels for when I need to. And by combining these nutrients, it helps the heart, immune system, and respiratory system, which is especially helpful at this time of year. So whether you’re looking to boost your energy levels, boost your immune system, or deal with gut health, this is the perfect time to try out Athletic Green. Just visit AthleticGreens / ValenciaMama to claim my special offer. You will receive a free Vitamin D3 / K2 Wellness Bundle with your first purchase. When you try Athletic Green, it’s up to a year’s supply of vitamin D as a free supplement. You will be under tremendous pressure to find more extensive nutrition bundles anywhere. So, again, that’s AthleticGreens.com/Welensmama.
This podcast is brought to you by Coca-Cola Bliss, a delicious superfood drink prepared by the podcast’s former guest, Dennett May. Many of us love chocolate, and there is certainly nothing better than enjoying the best creamy chocolate and knowing that you are doing something good for your body. But that is not the case with all types of chocolate. When extracted properly, chocolate and especially cocoa can have many health benefits. It is a great source of magnesium, can be very inflammatory and can even help keep hormones in balance. In fact, some experts speculate that this is why we encourage chocolate at certain times of the month. Coca-Cola is one of the best sources I’ve ever had. They start with 100 organic cocoa beans that are naturally sun-dried, retaining their miraculous health benefits. And then they add turmeric, MCT oil, coconut, sea salt, cinnamon and pepper. So not only does it taste delicious, but it also makes you feel incredible. The result is really declining healthy, but guilt-free chocolate that helps with cravings, it can be great for weight loss, boosting energy, reducing inflammation, all in one common drink. Which has become a relatively regular part of my life. And to the amazement of those who are paleo, gluten-free, keto, vegetarian and vegetarian. He has been doing this for eight years. I’m a big fan. And as a listener of this podcast, you will automatically get 15% discount by visiting earthechofoods.com/wellnessmama and you will automatically get 15% discount.
Katie: Hello, and welcome to Fitness Mama Podcast. I am Katie from Valensmama.com and Valence.com, a new line of my personal care products featuring hair care, toothpaste and hand cleaners. You can find it at wellnesse.com. That’s the decent thing to do, and it should end there.
This event has also brought back one of my favorite guests, and one of your favorite choices, because he is one of the most requested guests to visit me. I’m here with Eri Whitton. She is a best-selling author, a nutritionist and lifestyle expert, and the founder of Energy Blueprint. He is personally one of my most trusted health resources and I have a lot of respect for anyone who is doing research. He has been studying health sciences for 20 years. He holds a Bachelor of Science in Kinesiology and a PhD course in Clinical Psychology. But over the last 10 years, he has worked with world-renowned scientists and doctors from around the world to develop his Energy Blueprint system that you can find on EnergyBlueprint.com.
In this episode, we deal with what shouldn’t happen, but there is often a controversial topic, which is sun exposure. And it makes for a wonderfully compelling question as to why sunlight is as important as nutrition or exercise when it comes to health and life. And we deal with things like why sunlight is actually important to reduce all-cause deaths, because it’s not so simple that there’s a link between sun exposure and cancer, and even more so. Some. This is an amazingly interesting event. I know you’ll learn as much as I did with it, and without further ado, let me join the Irish Whites. Eri, welcome back.
Erie: My friend, thank you so much for keeping me. Always a joy
Katie: I’m excited to talk to you again. You have been one of the returning guests. People like our other episodes. And I’m glad I’m back to you. I know we have a lot of headlines that we can jump into today.
But I think one thing that is on my mind for both of us and that you specialize in, I would like to start with is the science behind sunlight. Of course, it’s no secret that this is a semi-controversial topic, especially when it comes to things like skin cancer. But I know there is more to it than just what we said before we were alive. And I’d like me to start with just one type and then I’ll search from there with some details. But this is how we should look at the benefits of sunlight; many people may be well aware of vitamin D, but above and beyond.
Erie: Yes. This is the vitamin D aspect of things. And also, let me thank you for saying that. And I was really glad to hear that I was asked. It makes me feel hot and fuzzy inside.
So much sunlight. I mean, this is a topic we can talk about for hours, but I hope, it won’t take you long to do it. I’ll give you a more compatible version. So vitamin D sage is a good point because outside of that, sunlight outside of vitamin D, most people really have no idea why sunlight is so important to their health. And I hope to explain in this podcast with a lot of evidence to support this that the benefits of sunlight are profound, that sunlight is as important to your health as good health. From nutrition and exercise and good sleep and many avoidance. Psychological stress is one of the most important basic tricks and drivers, whether we are healthy or sick.
And at the same time, it is the most overlooked, the least well-understood, and, not only that, it is a misunderstanding to go beyond just being unsatisfactory. It is considered by most people to be something that is, in fact, harmful to their health. This is something we need to avoid and be careful of.
Yes, we get vitamin D, but you know, in general, we should try to avoid the sun because, you know, the sun has a lot of potential to harm us and instead we just need our vitamins. D pills should be taken and it really gives us all the benefits of the sun anyway and, once we do this then we can avoid the harms of the sun, still get the benefits of vitamin D and when you That’s the decent thing to do, and it should end there.
And it can’t be more than that. The fact is that the sun is very important to our health in many, many different ways. Its benefits go beyond the story of vitamin D. There are many layers of mechanisms to how the sun benefits our health and affect our body more than vitamin D and vitamin D is certainly important, but many other layers are also very important.
And most people are just missing out on the mass of benefits that we get from the sun. If I were to cite a particular study that could substantiate this point, and in fact, I would only offer one context for understanding the sun properly. And in that we need to look at the relationship between sunlight and a specific disease or two specific diseases or sunlight and, you know, skin health work, mental health work or functions of this aspect of the body, But sunlight and all the causes of death.
What does sunlight have to do with your risk of dying for any reason? Okay fine. Now, if it were the case that there was a clear relationship that people who get more sun exposure have a higher risk of dying earlier than those who get less sun exposure, then really no one in this whole conversation. And not least because, you know, I can tell you, I can give all these happy explanations for all these different methods of how the sun is beneficial, but if at the end of the day this research is final If the risk of dying before too much sunlight increases then the point is that it really does make a difference. Okay fine?
Now, fortunately, this phenomenon is not what is going on, we have clear research that shows that the decision to maximize sun exposure leads to better health, lower risk of numerous different diseases and longevity. Is with And the best study of its kind came from Sweden. They followed nearly 30,000 Swedish women for decades and found that women who were exposed to more sun lived longer and dramatically reduced their risk of dying from all of these causes. , Which cause death. And in particular, if you want to correct the size of the effects, they found that one pack of cigarettes a day with smoking, from which the sun harms your health. To avoid exposure. So this is how effective it is to avoid the sun. And it makes you understand, a good insight into how important the sun is to our health.
So the last thing I want to say here is, just like a broad introduction and then we can dive into specific topics, coming back to what I said a few minutes ago, just as much sunlight. As important as nutrition is. I would like people to equate the concept of malice with nutrition. So we need certain types of light wavelengths, some parts of the light spectrum. And we’re going to talk about what those parts of the spectrum are and what they do, and the mechanisms behind them.
But we need these different wavelengths of light to interact with our physiology. And we can think of these different wavelengths as nutrients the way we think, you know, when it comes to food, you need some amount of protein and carbs and fats, some special kind. Fat and certain types of carbohydrates are needed and you need some amount of fiber and you need phytonutrients and, you know, these are all different things. We have all these different types of nutrients. We have micronutrients, vitamins and minerals.
Light is basically the same thing. There are different parts of the light spectrum and they have different effects. And these parts of the spectrum are like light nutrients and we all need light nutrients and for maximum health we need them in proper diet. In the same way that when it comes to nutrition, we need these different nutrients, proteins, carbs, fats, vitamins, minerals, fiber and so on, we need the right amount to regulate our physique. Is. Better healthy expression for us to stay healthy
So the misconception is that I want people to think of it as synonymous with malnutrition, and it has spread to the modern world, where most people are now living off the sun. Almost everybody, more than 90% of people are deficient in these nutrients or lack sunlight. And their health is suffering from it and they are basically immoral. So, I think there is an introduction to the broad umbrella that I want people to understand. And from here, I let you decide where we sink.
Katie: I love that you raised her. And I love the word infamous illumination because it really frames the importance of light because there is something essential to the whole body like food. I know people are listening, in fact, those who are still watching the title of this podcast, and right away, say it’s careless because obviously the sun causes skin cancer and that Should be avoided. Like, you made a very strong case for it, like, the sun doesn’t cause a high chance of death.
I think, perhaps, when it comes to skin cancer, it may be a little more important than what I want to talk about. But I love that you also got caught up in the aspect of its ultimate death because it is important to see the results of the second and third numbers, like many of us, to avoid the sun is absolutely certainly growing. Avoid danger. Skin cancer. But in doing so, I think we are not considering all the other things that extend all our lines away from the sun. To begin with, can you deal with the equations of sun and skin cancer?
Erie: Yes. And the summary of your question is perfect. It’s a good idea to interview someone who is very knowledgeable. So you are fine And again, these would mean that you have to spend for these processes.
So immediately, based on what I’ve told you, if we assume that more sun exposure is associated with longevity and a lower risk of dying before sun exposure and a higher risk of dying before sun exposure. If this is the biggest context in the picture, the sun increases your risk of skin cancer, so I need to avoid the sun. Okay, so now the question of the relationship between the sun and skin cancer is based on a perspective that you can immediately see the giant hole. Well, well, if I accept that the sun is related to my skin health or my risk of skin cancer is such that the sun is bad for me based on my risk of skin cancer, and I Avoid, is it working well or not?
Well, let’s just say it happens, and that’s debatable in itself, as I’m going to explain. We say that this dramatically increases your risk of dying from skin cancer and skin cancer, even if it were, even if sun exposure was associated with a lower risk of dying from any cause. It still doesn’t matter. Realize doing it. Now, if you are a dermatologist and you are a complete expert on the relationship between sunlight and skin health and you have not bothered to look at the relationship between sun and health more broadly and from many diseases that lead to death. Then you think the sun is really a bad thing. Excessive sun exposure causes the skin to age, which increases the risk of skin cancer, and so on, and all of this makes you look like a pathologist.
So if I were on video and I could show you my hand right now, what I want people to see is a big one of a kind. So there is a huge pie of all these things that can kill you. And it includes a small spread of skin cancer and different types of skin cancer, and the other big part is bovine and diabetes, and the other big part is neurodegenerative disease, and the other big part is cancer. More specifically, other types of cancer, and another huge part of this disease and that disease and hundreds of other diseases. Okay fine?
So if you just look at the relationship between sunlight and a little silver in this pie, there may be a negative relationship where the sun increases your risk of this particular thing. At the same time, if sun exposure reduces the risk to you or 99% of the other part of you, you will have a net benefit from sun exposure.
And so it is with sunlight. لہذا ہم جانتے ہیں کہ سورج کی روشنی آپ کے دل کی بیماری کے خطرے کو کم کرتی ہے ، اس سے آپ کو موٹاپا اور ذیابیطس کا خطرہ کم ہوجاتا ہے ، آپ کو نیوروڈیجینریٹیو بیماری کا خطرہ کم ہوجاتا ہے ، اور اس سے آپ کو دیگر کئی اقسام کے کینسر کا خطرہ کم ہوجاتا ہے جو جلد کے کینسر سے زیادہ خطرناک ہوتا ہے۔ ٹھیک ہے؟
لہذا یہی وہ بڑا تصویری سیاق و سباق ہے جس کی آپ کو پہلے سمجھنے کی ضرورت ہے کہ وجہ موت کی موت کے ساتھ رشتہ ہے۔ اس کی وجہ سے اموات کے خطرے کو کیوں کم کیا جارہا ہے؟ کیونکہ یہ زیادہ تر بڑے قاتلوں کے لقمہ اجل بننے کو کم کرتا ہے۔ ایک بار پھر ، قلبی بیماری ، زیادہ تر قسم کے کینسر ، نیوروڈیجینریٹیو بیماری ، موٹاپا ، ذیابیطس وغیرہ۔
تو یہ کہہ کر ، خاص طور پر جلد کے کینسر سے کیا تعلق ہے؟ اس وقت تک ، میں نے عام خیالات پر ایک طرح سے اتفاق کیا ہے کہ سورج کی روشنی سے صرف دلیل کی خاطر جلد کے کینسر کا خطرہ بڑھ جاتا ہے۔ اب ، میں واقعتا skin اس میں ایک اور پرت شامل کرنا چاہتا ہوں ، خاص طور پر جلد کے کینسر کے بارے میں اور یہ استدلال کرتا ہوں کہ سورج کی روشنی آپ کے جلد کے کینسر سے مرنے کے خطرے کو معنی خیز نہیں بڑھاتی ہے۔
تو چلیں ایک چھوٹا سا ٹکڑا راستے سے ہٹائیں۔ جلد کے کینسر کی تین اہم اقسام ہیں۔ یہاں بیسل سیل کارسنوما ہے ، یہاں اسکواومس سیل کارسنوما ہے ، اور میلانوما ہے۔ اب ، میں نے ان دو کا ذکر کیا جن کا میں نے پہلے ذکر کیا وہی ہیں جنہیں غیر میلانوما جلد کے کینسر کہتے ہیں۔ ان کے بارے میں جاننے کی اہم بات یہ ہے کہ وہ کبھی بھی مہلک نہیں ہوتے ہیں۔ وہ لوگوں کی ایک خاصی رقم کو نہیں مارتے ہیں۔ یہ اس طرح ہے جیسے اعدادوشمار کچھ ایسے ہیں کہ 1 یا 1 ملین میں سے 1 شخص ان لوگوں میں سے مر جائے گا۔ وہ تقریبا کبھی مہلک نہیں ہوتے ہیں۔ اگر آپ کے پاس ہے تو ان سے نمٹنے کے لئے یہ بہت آسان ہے۔ سب سے پہلے ، اگر آپ کے پاس وہ موجود ہیں تو ، وہ آپ کو تقریبا کبھی بھی نہیں ماریں گے۔ لیکن اگر آپ کے پاس موجود ہے تو ، ان کو آسانی سے ختم کرنا آسان ہے اور پھر وہ چلے گئے ہیں۔ اور یہ بات ہے.
اب ، میلانوما ایک ایسی چیز ہے جو در حقیقت مہلک ہے جس کے بارے میں ہمیں سنجیدہ ہونے کی ضرورت ہے۔ اب ، جب بات سورج اور غیر میلانوما جلد کے کینسروں کے تعلقات کی ہو تو ، واقعتا وہاں ایک ایسا رشتہ ہوتا ہے جو خوشگوار رشتہ نہیں ہوتا ہے ، یعنی سورج کی روشنی آپ کے خطرات کو نمایاں طور پر بڑھاتی ہے ، سورج کی نمائش سے آپ کو ان غیر میلانوما جلد کے کینسروں کے لئے خطرہ بڑھ جاتا ہے . لیکن ایک بار پھر ، وہ کبھی بھی ایسی اہم تشویش کی حیثیت سے نہیں رہے ہیں جہاں تک حقیقت میں آپ کو مارنے والا ہی نہ ہو۔ لہذا اس بڑی پائی کی طرف واپس جانا جس کو میں پہلے پیش کر رہا تھا ، اگر سورج کی نمائش سے پائی کی اس چھوٹی سی پھسلن کے ل risk آپ کے خطرہ میں اضافہ ہوتا ہے جو لگ بھگ کسی کو نہیں مارتا ہے ، لیکن اس کے ساتھ ہی آپ کو ان چیزوں کا خطرہ بھی کم ہوجاتا ہے جو لگ بھگ ہر شخص کو مار ڈالتے ہیں ، پھر ، سورج کی نمائش ہوتی ہے بہت اچھی چیز ہے۔
اب ، میلانوما کے ساتھ ، یہ جلد کے کینسر کی قسم ہے جو دراصل کافی مہلک ہے۔ اور اس سے سورج کی نمائش کا کیا تعلق ہے؟ اور اعداد و شمار واقعتا اس میں بہت دلچسپ ہیں۔ لہذا ایک چیز پر غور کریں ، ایک پرت پر غور کرنا پچھلے 70 سالوں سے زیادہ ہے ، میلانوما کی شرح مردوں میں 17 گنا اور خواتین میں 9 گنا بڑھ چکی ہے۔ تو میلانوما کی شرح پھٹ گئی ہے۔ اب ، پچھلے 70 سالوں میں ، کیا لوگوں کو زیادہ سورج کی نمائش ہو رہی ہے یا کم سورج کی نمائش ، ٹھیک ہے؟ اصل میں جو ہوا وہ یہ ہے کہ لوگوں نے زندگی کے زیادہ بیرونی طریقوں سے ہٹنا شروع کر دیا ہے۔ لوگوں کے لئے بیرونی ملازمت کرنا اور گھر کے اندرونی زندگی گزارنے ، دفتروں میں ڈیسک ملازمتوں ، گھر کے اندر بیشتر وقت ، جہاں زیادہ تر آبادی کی اکثریت روزانہ کی روشنی میں سورج کی نمائش کے لئے بہت کم ہوجاتی ہے اس کے لئے زیادہ سے زیادہ بیرونی ملازمتیں کرنا اور زیادہ سے زیادہ وقت گذارنا عام بات تھی۔ بنیاد
لہذا اس وقت کے دوران جہاں وہ تبدیلی واقع ہوئی ہے ، میلانوما ایک وبا کی شکل اختیار کر گیا ہے۔ لہذا سورج کی روشنی اور میلانوما کے تعلقات کی اس داستان پر سوال کرنے کے لئے یہ آپ کا پہلا بڑا سرخ پرچم ہے۔ اب ، اس کے علاوہ ، اعداد و شمار بھی موجود ہیں ، اور یہ میرے ذہن میں شاید سب سے اہم اعداد و شمار ہے ، بیرونی کارکنوں کا موازنہ انڈور ورکرز سے کرنا۔ لہذا اس نظریہ کو جانچنے کا یہ بہت واضح طریقہ ہے اگر زیادہ سورج کی نمائش سے میلانوما کا زیادہ خطرہ ہوتا ہے۔
ٹھیک ہے. اگر آپ بیرونی ملازمتوں میں کام کرنے والے افراد کو دھوپ میں رکھتے ہوئے لے جاتے ہیں تو ، آپ جانتے ہو کہ ، انڈور آفس کے کارکنوں کے مقابلے میں 500٪ ، 1000٪ زیادہ ہیں ، ظاہر ہے ، اگر ان میں میلانوما ہونے کا خطرہ زیادہ ہے تو اگر سورج کی روشنی کا سبب میلانوما ہوتا ہے۔ تو پھر آپ واقعی ان مطالعات میں کیا ڈھونڈتے ہیں؟ ٹھیک ہے ، ان میں سے بہت سارے موجود ہیں اور جو انھیں بار بار ملتا ہے وہ یہ ہے کہ بیرونی کارکنوں کو میلانوما کا زیادہ خطرہ نہیں ہوتا ہے اور در حقیقت ، ان کا بہت سارے مطالعے میں ، ڈور کارکنوں کے مقابلے میں میلانوما کا خطرہ کم ہوتا ہے۔
تو کیا ہیک ممکنہ طور پر اس کی وضاحت کرسکتا ہے؟ ٹھیک ہے ، یہ پتہ چلتا ہے ، ثبوت کے ایک بڑے حص bodyے کا خلاصہ کرنے کے لئے ، یہ پتہ چلتا ہے کہ سورج جل رہا ہے ، سورج جل رہا ہے ، اور وقفے وقفے سے سورج کی نمائش ، جس کا مطلب ہے کہ سورج کی بے قاعدگی سے نمائش ہوتی ہے ، لہذا ہم کہتے ہیں ، کوئی ایسا شخص جو زیادہ تر وقت میں دفتر میں کام کرتا ہے اور پھر ہر دو ہفتوں میں ایک بار سارا دن دھوپ میں بیک کرتے ہیں ، یا وہ ہر چند ماہ میں ایک بار چھٹی پر جاتے ہیں جہاں وہ ، آپ جانتے ہو ، بیشتر سردیوں میں رہتے ہیں اور پھر وہ ہوائی جاتے ہیں اور انہوں نے ایک ہفتہ گزارا دھوپ میں ، آپ جانتے ہو۔ اس طرح کی سورج کی نمائش کی عادت دراصل میلانوما کے بڑھتے ہوئے خطرے سے منسلک ہے۔ فاسد ، غیر معمولی ، غیر معمولی سورج کی نمائش ، اور خاص طور پر سورج جل رہا ہے۔ ایک دوسری طرف ، باقاعدگی سے ، بار بار ، دوسرے الفاظ میں ، جیسے سورج جلانے کی دہلیز کے نیچے روزانہ سورج کی نمائش میلانوما کے بڑھتے ہوئے خطرہ سے نہیں منسلک ہے۔ اور اگر کچھ بھی ہے تو ، یہ میلانوما کے خطرے میں کمی سے منسلک ہے۔
ٹھیک ہے. لہذا ، میں نے ابھی تک بیان کیے گئے اعداد و شمار کے ہر طرح کے ٹکڑوں کو باندھنے کے لa اور اس کی طرف واپس جارہے ہیں ، اس وجہ سے اموات کی یہ بڑی تصویر اور وہ پائی جو میں نے مختلف بیماریوں کے اس چھوٹے سے ٹکڑوں کو پیش کی ہے۔ ، جو اس کے حتمی طور پر مساوی ہے اگر میں جو کچھ بھی کہہ رہا ہوں وہ سچ ہے اور آپ کے پاس اب یہ اعداد و شمار موجود ہیں ، “ٹھیک ہے۔ ٹھیک ہے ، سورج کی روشنی کی نمائش سے غیر میلانوما جلد کے کینسروں کے ل my میرے خطرہ میں اضافہ ہوتا ہے اور ، آپ جانتے ہو ، یہ ایک اعداد و شمار پر غور کرنا ہے۔ اور یہاں تک کہ سورج کو جلایا جانا اور اکثر و بیشتر سورج کی نمائش کرنا جہاں سورج کی نمائش کرنا میری جلد کی صلاحیت کو برداشت کرنے کی صلاحیت سے بالاتر ہے اور اسی وجہ سے یہ خراب ہوجاتا ہے اور سورج جل جاتا ہے ، یہ میلانوما کے بڑھتے ہوئے خطرہ سے بھی جڑا ہوا ہے۔
ٹھیک ہے ، بنیادی طور پر دو آپشن ہیں جو آپ کے پاس ترتیب دینے کے ل have ہیں۔ ایک ہوگا ، “ٹھیک ہے ، میرا اندازہ ہے ، مجھے صرف سورج سے دور رہنا چاہئے۔” یا دوسرا دوسرا یہ ہے کہ ، “میرا اندازہ ہے ، مجھے سورج جلانے کی دہلیز سے نیچے بار بار سورج کی نمائش کرنی چاہئے۔” تو آپ کے پاس وہ دو اختیارات ہیں۔ اب ، ایک بار پھر اموات کی سب سے بڑی تصویر کی طرف واپس جانا اور سورج کی نمائش اور تمام مختلف بیماریوں کے تمام تعلقات کے تناظر کو دیکھنا ، سورج سے بچنے کے آپشن نمبر ایک ، ڈرامائی انداز میں آپ کو درجنوں مختلف بیماریوں کا خطرہ بڑھاتا ہے ، مختلف مہلک کینسر کی 15 سے زیادہ مختلف اقسام میں ، جلد کے کینسر سے کہیں زیادہ مہلک بھی۔ باقاعدگی سے بار بار سورج کی نمائش کا آپشن نمبر دو ، نہ صرف آپ کے میلانوما کے خطرہ کو بڑھاتا ہے اور ، اگر کچھ بھی ہوتا ہے تو ، اس میں کمی واقع ہوتا ہے ، بلکہ بیک وقت کئی دیگر اقسام کی بیماریوں کے ل your آپ کے خطرے کو بھی کم کرتا ہے ، جن میں وہ اہم قاتل ہیں۔ لوگوں کی اکثریت کو مار ڈالو۔
تو بہرحال ، امید ہے کہ ، اس فیصلے پر اس وقت واضح ہے۔ اور سورج کی روشنی اور جلد کے کینسر کے رشتے کو سمجھنے کے لئے یہ صحیح تناظر ہے کہ اس سے کہیں زیادہ… نہ صرف وقفے وقفے سے باقاعدگی سے سورج کی نمائش اور نہ ہی ان چیزوں کو میلانوما کے ساتھ ان کے تعلقات میں کس طرح مختلف سمجھتے ہیں۔ موت کی وجہ سے. اور پھر ایک بار جب آپ یہ سمجھ جاتے ہیں تو ، فیصلہ بالکل واضح ہے کہ بار بار سورج کی نمائش ایک طرح سے ، ایک ساتھ مل کر سورج سے بچنے کی کوشش کرنے سے بہتر فیصلہ ہے۔
کیٹی: یہ ایسی جامع وضاحت تھی۔ اس سے پیار کرو۔ اور مجھے لگتا ہے کہ اگلا قدم ممکنہ طور پر کچھ وجوہات اور طریقہ کار کی تلاش کرنا ہے جس کے ذریعہ وہ نتائج سامنے آتے ہیں۔ کیونکہ مجھے لگتا ہے کہ سورج کی روشنی اکثر انتہائی آسان یووی لائٹ وٹامن ڈی جلد کے کینسر مباحثے میں آسان ہوجاتی ہے۔ اور یہ اس سے کہیں زیادہ ہے۔ تو سورج کی روشنی میں اور بھی بہت کچھ ہے محض یووی لائٹ سے۔ اور اس میں جسم میں وٹامن ڈی بنانے کے بجائے اور بھی بہت سارے میکانزم اور رد عمل ہیں۔
تو کیا آپ ٹھیک طرح سے UV کے علاوہ سورج کی روشنی سے نکلنے والی سبھی چیزوں کو خراب کرسکتے ہیں اور پھر ان چیزوں سے جسم پر مختلف طریقوں سے کیسے اثر پڑتا ہے؟
ایری: ہاں ، بالکل تو سب سے پہلے ، میں کہوں گا ، ہاں ، UV سے آگے بہت سی مختلف طول موجیں ہیں۔ لیکن یہاں تک کہ کہانی کا الٹرا وایلیٹ حصہ بھی پوری طرح سے سمجھ نہیں پایا ہے۔ تو ہاں ، وہاں وٹامن ڈی موجود ہے اور وٹامن ڈی واقعی اہم ہے۔ مجھے اس میں نظرانداز نہ کریں کیونکہ وٹامن ڈی آپ کے جسم میں 2،000 سے زیادہ جینوں کو متاثر کرتا ہے اور ان کو منظم کرتا ہے۔ اور نہ صرف یہ کہ آپ جانتے ہیں ، کنکال نظام ، عضلاتی نظام ، بلکہ بنیادی طور پر جسم کے سارے نظاموں پر بھی اس کا گہرا اثر پڑتا ہے: مدافعتی صحت ، دائمی سوزش ، دماغی صحت ، بہت سے لوگوں کی صحت ، بہت سے مختلف اعضاء جسم ، مختلف ہارمونل سسٹم ، COVID-19 کے تناظر میں واضح طور پر مدافعتی صحت ، اور سانس کے انفیکشن۔ اور یہاں واقعی قابل ذکر ڈیٹا موجود ہے جو وٹامن ڈی کی کمی اور کمی کی وجہ سے سامنے آتا ہے اور یہ کہ کس طرح کوویڈ کے بڑھتے ہوئے خطرے سے مربوط ہوتا ہے۔
تو پھر ، میں اس کہانی میں وٹامن ڈی کو نظرانداز نہیں کرنا چاہتا ہوں۔ اور مجھے صرف زور دینے دو ، وٹامن ڈی حقیقی طور پر بہت اہم ہے۔ اس کے علاوہ ، ابھی بھی کہانی کے UV حصے کے ساتھ ہی رہنا ، UV روشنی میں متعدد دوسرے میکانزم بھی ہیں جو اس سے ہمیں متاثر کرتے ہیں۔ تو ، ایک طریقہ کار یہ ہے کہ یہ میلاناکورٹین سسٹم نامی کسی چیز کو متاثر کرتا ہے اور ایک کمپاؤنڈ جسے میلاناسائٹ-حوصلہ افزا ہارمون کہتے ہیں۔ اور یہ ایک ہارمون ہے جو سورج کی نمائش کے جواب میں خفیہ ہوتا ہے جو جلد کو تاریک بنانے کے ل to بنیادی طور پر میلانن کی پیداوار بڑھانے کے لئے جلد کو ایک سگنل بھیجتا ہے۔
دلچسپ بات یہ ہے کہ… یہ میلانکارٹین سسٹم بھی جسمانی وزن کے ضوابط اور بھوک کے ضوابط سے گہرا پابند ہے۔ اور یہ جسمانی وزن کے ضوابط اور جسم کی چربی کا ایک ٹکڑا ہے ، چاہے آپ کا وزن زیادہ ہو یا دبلا ، اس کے بارے میں کوئی بھی بات نہیں کرتا ہے۔ اور لگ بھگ کسی کو بھی اس کے بارے میں معلوم نہیں ہے۔ اور ابھی تک ، ہمارے پاس بہت واضح اعداد و شمار موجود ہیں جو باقاعدگی سے سورج کی نمائش کو وزن میں کمی اور وزن میں کمی کے ساتھ منسلک کرتے ہیں۔ لہذا ہم جانتے ہیں کہ نظام کا یہ میلانکارٹین جسمانی وزن کے ضوابط اور بھوک کے ضوابط کے پیچھے کم از کم ایک طریقہ کار ہے جو جلد اور میلانین کے ساتھ ہونے والی چیزوں کے علاوہ واقعتا اہم ہے۔ یہ سوزش اور مدافعتی تقریب کے ساتھ تعلقات میں جین کو بھی کنٹرول کرتا ہے۔
اس کے علاوہ ، نائٹرک آکسائڈ نامی ایک اور کمپاؤنڈ موجود ہے جو جلد کی یووی نمائش کے جواب میں چھپا ہوا ہے۔ نائٹرک آکسائڈ کے جسم میں بہت سے ، بہت سارے کردار ہیں۔ ایک مدافعتی صحت میں ہے ، ایک بلڈ پریشر کے ضوابط میں ہے۔ تاکہ نائٹرک آکسائڈ دراصل خون کی رگوں کو بازی کرنے اور قلبی فعل اور خون کی نالیوں کی افادیت کو بہتر بنانے میں معاون ثابت ہوتا ہے۔
اس کے علاوہ ، ایک اور پرت بھی واقعی دلچسپ ہے ، جسے ہیم آکسیجن کہتے ہیں۔ اور ہیم آکسیجن ایک ایسا مرکب ہے جو UV کی نمائش کے جواب میں تیار کیا جاتا ہے اور یہ ایک جوڑے میں واقع ہوجاتا ہے جو واقعی دلچسپ مضامین یا میٹابولائٹس میں ہوتا ہے۔ اور ان میں سے ایک حقیقت میں ہے ، اس پر یقین کریں یا نہیں ، کاربن مونو آکسائیڈ ہے۔ تو کاربن مونو آکسائڈ کی طرح جو آپ کو زہر دے سکتا ہے اور آپ کو مار سکتا ہے ، ٹھیک ہے ، یہ پتہ چلتا ہے کہ ہمارے جسم واقعتا small کم مقدار میں کاربن مونو آکسائیڈ تیار کرتے ہیں۔ اور یقین کریں یا نہیں ، واقعی تحقیق سے یہ ظاہر ہوتا ہے کہ یہ ، بہت ہی کم مقدار میں ، جس مقدار سے آپ کا جسم تیار کرتا ہے ، وہ در حقیقت صحت کو فروغ دینے میں ایک اہم فائدہ مند کام کرتا ہے۔
تو یہ کہانی کی ایک دلچسپ پرت ہے۔ لیکن اس سے بھی زیادہ دلچسپ پہلو یہ ہے کہ ہیم آکسیجن جو ٹوٹ پھوٹ کا شکار ہوتی ہے وہ ایک مرکب ہے جسے بلیروبن کہتے ہیں۔ اور یہ ایک ایسا مرکب ہے جس میں زیادہ تر لوگ بچوں اور یرقان کے تناظر میں واقف ہوتے ہیں۔ لیکن بلیروبن بھی بالغوں میں تیار ہوتا ہے۔ اور سوزش کا مقابلہ کرنے اور خاص طور پر خون کی شریان کی صحت کے لحاظ سے اور قلبی بیماری اور ایٹروسکلروسیس کا مقابلہ کرنے ، خاص طور پر آکسیکٹیٹو تناؤ اور خون کی وریدوں کو آکسیڈیٹیو نقصان کے مقابلہ میں اس کے واقعی اہم اثرات ہیں۔
اور یہاں ایک دلچسپ جینیاتی حالت ہے جس کا نام گلبرٹ سنڈروم ہے اور ، آپ جانتے ہو ، جب ہم جینیاتی حالات یا عوارض کے بارے میں سوچتے ہیں تو ، عام طور پر ہم ان کے بارے میں کچھ سوچتے تھے جس سے آپ کے مرنے کا خطرہ بڑھ جاتا ہے ، آپ جانتے ہو ، جو بھی وجہ ہو۔ عام طور پر یہ ایسی چیز ہے جس سے آپ کی صحت کو نقصان ہوتا ہے اور اس سے کسی چیز سے مرنے یا اس سے پہلے مرنے کے امکانات بڑھ جاتے ہیں۔
گلبرٹ سنڈروم کے معاملے میں ، یہ ایک جینیاتی عارضہ ہے جہاں لوگوں کو واقعتا all تمام اموات کی شرح کے لحاظ سے خطرہ کم ہوتا ہے ، خاص طور پر ان میں مختلف بیماریوں اور قلبی امراض کے بہت بڑے خطرہ کا خطرہ کم ہوتا ہے۔ اور گلبرٹ سنڈروم کے بارے میں ایک دلچسپ چیز یا اہم دلچسپ بات یہ ہے کہ یہ جینیاتی عارضہ بلیروبن کی بہت اعلی سطح کا باعث بنتا ہے۔ اور یہ بلیروبن ایک بہت ہی طاقتور داخلی اینٹی آکسیڈینٹ ہے جو آکسیکٹیٹو تناؤ کا مقابلہ کرتا ہے۔
لہذا اگر آپ نے جو کچھ بھی کہا ہے اس پر عمل پیرا ہوں ، تو کیا یہ سورج کی روشنی آپ کے جسم میں بلیروبن کی سطح کو بڑھاتا ہے جس میں ہیم آکسیجن کے نام سے کچھ ہوتا ہے جو بلیروبین میں ٹوٹ جاتا ہے۔ لہذا زیادہ سورج کی نمائش کے ل you ، آپ نے بلیروبن کی سطح میں اضافہ کیا ہے ، بالآخر آکسائڈیٹیو تناؤ اور آکسیڈیٹیو نقصان کے آپ کے خطرہ کو کم کرتے ہیں ، جیسے گلبرٹ سنڈروم میں دیکھا جاتا ہے۔ اور یہ بہت ہی امکان ہے ، شاید وٹامن ڈی اور نائٹرک آکسائڈ اور ہوسکتا ہے کہ دوسرے میکانزم کے ساتھ ہی ، یہ ممکنہ وجہ ہے کہ سورج کی نمائش قلبی امراض کے کم ہونے کے خطرے سے مربوط ہے۔
اس کے علاوہ ، کہانی کی بہت سی دوسری پرتیں ابھی بھی موجود ہیں کہ سورج کی روشنی ہماری صحت کو کس طرح بہتر بناتی ہے۔ ایک دماغ میں نیورو ٹرانسمیٹر کی سطح کے ذریعے ہوتا ہے۔ اور بہت سے مختلف راستے ہیں جن کے ذریعے یہ گزرتا ہے۔ ایک سرکیڈین تال ثالثی کے راستوں سے ہوتا ہے۔ ایک تو حتی کہ جلد کی ثالثی کرنے والے راستوں سے بھی گزرنا۔ So in response to UV exposure on the skin, our skin releases endogenous opiates, basically endorphins that impact on neurotransmitter levels in the brain.
In addition, we know that regular sun exposure is linked with improved levels of both serotonin and dopamine, which impact heavily on things like mood and motivation and whether you’re depressed and whether you’re anxious and whether you have strong drive and motivation and so on. So, serotonin and dopamine profoundly linked with sun exposure.
And there’s many, many other layers that we could talk about here. One is cholesterol sulfate, which is also linked to the UV pathway where regular sun exposure builds up levels of cholesterol sulfate and this is a compound that builds up on red blood cells and creates kind of negative charge on them to make them repel one another such that…you can think of it like instead of the red blood cells clumping together, they spread out more and they flow better. And in the process of flowing better through the blood vessels and through the capillary network, they therefore deliver oxygen to the cells more efficiently that way.
I alluded a minute ago to the circadian rhythm part of the partway. And there is a whole set that in itself could be an hour or two of discussions. But we get light through the eyes and note that light through the eyes then feeds back into the circadian clock in the brain and that in turn regulates all kinds of neurotransmitters and hormones that impact on energy and mood and cognitive function and sleep and the function of different hormone networks in our body. And many, many other aspects of our health, our risk of many diseases is also impacted by the function of that circadian rhythm from obesity and diabetes, cardiovascular disease, neurodegenerative disease, many different types of cancers as well.
And then, maybe the last one I’ll mention here, as far as mechanism is of course what I wrote my last book on, which is red and near-infrared light. And this, as I kind of just pointed out, is itself a topic that a whole book could be written about as I did, in fact, do exactly that. And this has profound impact on our health. There’s over 5,000 studies on red and near-infrared light therapy and all of the myriad benefits that it has from things like skin anti-aging to wound healing to improving the function of different glands and organs in the body.
For example, the thyroid gland, it’s been used in the context of treating people with autoimmune thyroiditis or Hashimoto’s and for things like weight loss, for things like improving exercise performance, improving exercise recovery, strength, endurance, muscle gain, what else? The list goes on. It’s far too numerous to mention for brain health, for mood optimization, for the treatment of neurological diseases, I’m sure I’m forgetting a whole bunch of things that I could mention. But again, over 5,000 studies on red and near-infrared light and how that affects our health. And that’s a really interesting one as far as how it affects us.
Unlike UV light, which stops really at the level of the skin, so UV light doesn’t really penetrate beneath our skin, in contrast, red and near-infrared light actually penetrate through the skin and they penetrate inches deep into the body where they interact directly with the cell in a way that it does a few different things. It enhances mitochondrial energy production by interacting the photons of light interact directly with the mitochondria in your cells. It also influences inflammation at that level. It basically, it functions like kind of exercise as a hormetic stressor, like exercise, like sauna, which are topics that we covered in previous podcast.
And in the process, a functioning like a hormetic stressor, it actually conditions the cells and the mitochondria to be more resilient to a broad range of other stressors subsequent to that. And perhaps, most importantly, what it’s really doing is it’s ramping up the production of growth factors. Okay. And ultimately, that means that it speeds the regeneration and healing and growth of tissues. So and it does so in a tissue-specific way. So, depending on the specific tissues that we’re talking about.
For example, in the brain, it ramps up levels of things like BDNF and NGF. That’s brain-derived neurotrophic factor and nerve growth factor. Things that enhance brain cell regeneration and growth and neuroplasticity. As well as in the muscles we have things, the various muscle growth factors, IGF-1 for example.
In the skin, we have collagen production. So red light impacts on the production of collagen at the skin level that’s why it can have skin anti-aging effects and so on. At the thyroid level, it enhances the regeneration of thyroid gland that’s why it combats the autoimmune destruction of the thyroid gland and so on. So whatever tissue it interacts with, basically, it’s red and near-infrared light act as a growth and regeneration and healing signal for those specific cells.
So that’s kind of a broad overview of many of the specific mechanisms and pathways of how sunlight is impacting our health. But the one last thing I wanna say to tie things up with your original question is I hope from my answer there, people can understand that the story of how sunlight benefits our health goes way beyond the vitamin D story. And you cannot just pop a vitamin D pill and, you know, think that you’re getting the benefits of sun exposure. You’re absolutely not. You’re getting some of the benefits of vitamin D, certainly. But you’re missing out on a dozen other layers of benefits that we’re getting from sun exposure that are extremely important and have profound and powerful impacts on our health.
Katie: You’ve brought up so many great points during that explanation. And one that I really want to hone in on is that relationship with melatonin and how important that is because I think this another area people often discount. This is also the reason I make sure to get outside every morning as soon as possible after waking up and also again during the brightest part of the day, if not more.
But walk us through kind of that relationship with melatonin and sunlight and mitochondrial function. And then also, maybe through ways we can increase that naturally or things that decrease melatonin. Because people may be familiar with that as sleep aid or a supplement they would take at night, but is that an option we actually wanna pursue or, if not, how do we do that naturally?
Ari: Well, there’s so much here. Okay. So, first thing I wanna do is connect the dots between melatonin and mitochondrial function. So most people know of melatonin as a sleep…most people know of it as a sleep supplement, first of all, as something that they can buy in pill form that is good for sleep. Most people, I think, don’t realize that melatonin is actually a hormone. In addition to being a supplement you can buy, it’s actually a hormone produced by your body and it’s supposed to be produced in adequate amounts every night before bed and during sleep, in particular.
And melatonin has extremely important effects on the body. But again, what most people know it as is like, “Oh, melatonin, it’s a sleep substance. It’s a sleep hormone.” Well, I would argue melatonin is even more important to understand as a mitochondrial hormone. First of all, it’s produced by mitochondria. But it is extremely important for mitochondrial health. And mitochondria are basically our cellular energy generators there, we have between hundreds to thousands in every…almost every one of our cells in the body with the exception of red blood cells and I think maybe one other type of cell.
But mitochondria are, there’s an increasing body of literature linking mitochondrial function, mitochondrial health to many different diseases and that the process of aging itself. So there’s something called the mitochondrial theory of aging and the quick summary of it is, basically, the more you damage your mitochondria, the faster you age. The more you damage your mitochondria, the higher your risk of numerous different diseases. We know mitochondrial function is linked…over the last 10 years, it’s become linked with almost every major chronic disease.
So mitochondria are, needless to say, really, really important. Here’s the connection with melatonin. In addition to being this sleep hormone, melatonin is actually pretty much the most powerful mitochondrial antioxidant in existence, bar none. And it’s one of very few compounds that can even penetrate into the cell and into the mitochondria where it can exert those effects. So in addition to acting as a direct antioxidant at the mitochondrial level, which again few things can do, it also acts to recharge the internal mitochondrial antioxidant and anti-inflammatory and detoxification system, something called the ARE, the antioxidant response element. And specifically, it basically recharges the internal levels of glutathione and superoxide dismutase and catalase. These powerful, again, antioxidant and detoxification compounds inside of the cell.
So you can think of melatonin as this hormone that basically works to protect your mitochondria from damage and to recharge their built-in system to protect themselves. And that is supposed to happen in abundance to a high degree every single night. Now, the important thing to understand about that is the ability for that to happen is heavily dependent on the quality of your circadian rhythm. And the quality of your circadian rhythm is in turn mostly dependent on light and on your light exposure habits.
So there’s two parts of that. People listening to this, I’m sure, are familiar with the artificial light at night, blue light at night aspect of the story. And the reason to wear blue blockers at night and that is indeed extremely important. Just to emphasize this point, if you’re not already blocking blue light at night, there’s research showing that just standard indoor room lighting, so not even any sort of abnormal bright light in the eyes, but just being in your home under LED or fluorescent lights in your living room, in your kitchen, whatever, suppresses melatonin production by upwards of 50% and in many people upwards of 70%.
So you’re suppressing levels of this hormone that is not only a sleep hormone, but is an anti-disease hormone. Melatonin is extremely important in combating cancer, by the way, through its role in protecting mitochondria primarily, but through other roles, other mechanisms as well. You are suppressing levels of this hormone that protects your mitochondria from damage.
And in the process of that, what happens when you are suppressing by 50%, you’re producing only 50% or 30% of the amount of melatonin that you should be producing every single night, night after night, for years or for decades? Well, given that melatonin has this powerful role in protecting your cellular energy generators which are, again, influencing your rate of aging, influencing your risk of numerous different diseases and of course your energy levels. Well, what happens when you’re chronically suppressing that hormone is you are dramatically increasing your risk of all of those diseases and accelerating the aging process and causing fatigue as well. So mitochondria are extremely important and they require adequate amounts of melatonin to be produced every single night. Again, melatonin, not just a sleep hormone but a mitochondrial hormone.
Now, the one other layer I wanna add to this to connect it with sun exposure is we have to also understand that the circadian rhythm is not only dependent on blocking blue light exposure at night before bed, but it’s also dependent on having adequate bright light exposure and sunlight exposure during the day time. And that consists of morning bright light exposure, ideally sun exposure within the first half an hour of the day. And in addition to that, there’s research also showing that the differential between the amount of bright light, the intensity and the amount and duration of bright light exposure you’re getting during the day and the intensity of bright light exposure you are getting at night before bed, also matters. And what I mean by that is…Basically, it can be reduced down to this. The more bright sunlight you get and time you spend outdoors during the day time, the more resistant your brain becomes to the melatonin-suppressing effects of indoor artificial light at night.
In other words, if you take somebody who has been in an office all day in indoor environments not in the sun, at night time that person is going to be…their brain and their circadian rhythm is going to be really sensitive to the melatonin-suppressing effects of indoor light from their house, from their computer screen, from their phone, from their TV and so on. On the other hand, if you take somebody who spends lots and lots of time outdoors and gets lots of sun exposure and gets morning sun exposure to set their circadian rhythm, that person’s brain and their circadian rhythm is going to be much less sensitive, much more resistant to the melatonin-suppressing effects of artificial light at night.
And that bright light that we get during the day also helps bolster the pathways, the biochemical pathways that are actually involved in melatonin synthesis and production. So basically, what it amounts to, if you connect all those dots that I just explained, is mitochondria are really important. Melatonin is really, really important to mitochondrial health and adequate bright light exposure and sunlight exposure is really important to melatonin production.
Katie: That’s so fascinating. And I wanna circle back a little bit more on the practical aspects of this before we wrap up. But before we do, you also mentioned the hormone implications a couple of times including the relationship to things like weight loss and brain health and other aspects of that. Can you just go a little bit deeper on how sunlight triggers that hormone cascade that can be beneficial for things like weight loss or for, like, mood and cognitive function?
Ari: Yeah, there’s a lot of different mechanisms that are going on right with that. So for example, with mood, it impacts under transmitters largely through circadian-rhythm-mediated pathways, eye-mediated pathways, but also some skin-mediated pathways as well. In addition, there also seems to be from red and near-infrared light exposure, red and near-infrared light can actually penetrate through the skull bone and direct into the brain. And there does seem to be some neurotransmitter-modulating effect from that as well.
With regards to hormones, there’s a lot of different layers to that story. So, it depends what specific hormone that you’re talking about. But there is research that there is a direct effect in some case in terms of modulating hormones. For example, sun exposure has been linked with higher levels of testosterone. So even like sun exposure on your back, for example. There’s also research that’s looked at sun exposure on the scrotum itself, on the testicles, and how that can impact on testosterone production. And there’s research specifically on red and near-infrared light in that context as well.
So there’s a UV-mediated mechanism and there’s probably a red and near-infrared light mediated mechanism also in far as how it impacts testosterone. In addition, when you talk about things like thyroid hormone, cortisol, testosterone, and this also applies to many others, they’re hormones that follow a diurnal curve and what that means is they go up and down at different parts of the day. Melatonin as well. I shouldn’t leave that out since I just explained that one.
Again, melatonin is low during the day time and then it goes up during the night. Cortisol basically follows the opposite pattern. Testosterone is high in the morning, goes down in the evening, and so on. So there’s many hormones that follow that pattern. Any time you have a hormone that is following that sort of pattern of a diurnal curve, that means that it is inherently circadian-rhythm dependent and regulated by the circadian rhythm. So what I just explained a minute ago is how light and sun exposure ties into regulating the circadian rhythm. So the rhythms and the production of all of those hormones and the timing of release of those hormones therefore depends on optimizing circadian rhythm and that depends on optimal bright light and sun exposure.
So all of that together is basically the fundamental reason why many different hormones are going to be impacted by sun exposure. There’s likely also other mechanisms. So for example, vitamin D can impact on the function of different hormones. There’s probably nitric-oxide-mediated effects. There’s probably heme-oxygenase-mediated effects and bilirubin. There’s red and near-infrared light mediated effects.
So for example, we know, again, that if you shine red and near-infrared light directly on the neck on the thyroid gland, you are actually bolstering the healing and regeneration of those tissues. So in the context of, for example, people with autoimmune destruction of the thyroid gland, when you use red and near-infrared light therapy, many of those studies have actually shown that a huge proportion of the treated patients are able to either reduce their doses of thyroid hormones or wean off of their thyroid hormones entirely.
What that means is you’ve now stimulated the regeneration and healing of those thyroid gland tissues such that it can now produce optimal levels of thyroid hormones on its own. So anyway, the big picture here is as you can hopefully tell from my answer is there’s potentially many, many different layers of how sunlight can impact on hormones from literally interacting with the hormone-producing-gland tissues itself and helping to regenerate those tissues and decrease, modulate the immune system so that it’s not destroying those tissues so much in a context of like an autoimmune condition, to modulating the circadian rhythm and therefore helping to optimize all of these different hormones that follow these sorts of diurnal curves.
For example, people with cortisol abnormalities, like low cortisol in the morning, it is almost never actually caused by any actual deficit of the adrenal glands to produce enough cortisol, which would be like true Addison’s disease, which is extremely rare. But the vast majority of people who are getting diagnosed with “adrenal fatigue,” most of the time, all of that is simply circadian rhythm disruption and poor sleep.
If you correct the poor circadian rhythm and poor sleep, cortisol corrects. Why? Because you are affecting the master regulator of the diurnal curve, of the release of that cortisol, of the whole process of that, the cortisol timing and release by optimizing circadian rhythm. So cortisol again follows that diurnal curve. So when you optimize circadian rhythm, you are now giving the proper inputs into that circadian rhythm, which regulates the release of cortisol from the adrenal gland.
So simple things like that can have a huge impact. For example, there’s studies looking specifically at chronotype and cortisol levels. And even in the context of people with no symptoms, no fatigue, no burnout, no stress, no nothing but normal healthy people simply being a night owl chronotype, somebody who goes to bed later and wakes up later, as opposed to an early person, the night owl chronotypes have typically about half of the levels of morning cortisol. They have low enough cortisol that a person who believes in adrenal fatigue would literally see those levels of cortisol and say, “Oh, my gosh. You’ve got chronic stress that’s burned out your adrenal glands and has made it…You know, your adrenals can’t produce enough cortisol. That’s what’s causing these levels of cortisol.” When in fact, the research just shows that all that’s really going on is that person is a night owl chronotype. And that is the primary reason that somebody would have that scenario.
So just as a one more layer to that, there’s a great study that was done a few years ago where they basically took a bunch of self-proclaimed night owls and, this is one of my favorite studies, they basically just sent them on a camping trip. They said, go out in the wilderness and sleep in a tent, no artificial light sources. And guess what happened? All of these people that normally go to bed at 12:30, 1:30, 2:30 a.m., all of the sudden, started going to bed at 10 p.m. and waking up at 6 a.m. without an alarm clock, without anybody compelling them to change their wake time and their sleep time. They did it all on their own and they did it…In many cases, these are people that were convinced that they were night owls and that 2 a.m. was their natural bed time. They’ve always done that. That’s how they’ve been for their whole life ever since they were a kid.
Well, all of a sudden, you eliminate artificial light from it and you will give them access to the outdoors, where they have to spend out the outdoors outside in sunlight and in bright light, and all of the sudden, literally within days, they shift their bed time, you know, two to three hours earlier and their wake time two to three hours earlier. So if you connect the dots with that and what I just explained about how chronotype relates to the cortisol curve, you can immediately see that those night owl chronotypes likely had what’s called a very flat diurnal curve previously, which means they had low levels of morning cortisol level of morning cortisol, and probably high or elevated levels of cortisol in the evening.
Well, that whole shift in their cortisol levels, what would probably get them diagnosed as having adrenal fatigue was purely just a function of their night owl rhythm, which is in most people, as even in people who swear they are a night owl, that’s how they’ve always been, for the majority of people, they’re not actually true night owls and their more optimal bedtime is probably two to three hours earlier than they think it is. And by making a shift like that, you can have a profound influence on all of the different hormones that are regulated and influenced by the circadian rhythm.
So you can start to see how all of these different systems connect. And how sunlight connects to circadian rhythm and how sunlight connects to the healing and regeneration of tissues and how sunlight connects to vitamin D and the regulation of all these different genes and how sunlight connects to neurotransmitters and how sunlight connects to melatonin and mitochondrial function. And you know, once you piece these together, you realize that sunlight is having widespread effects on almost every system of the whole body. And it can absolutely influence all of those systems, you know, from your brain function, to your energy levels, to your sleep, to your levels of hormones, to your mood, and neurotransmitter levels and on and on and on to your immune function and your risk of respiratory infections and dying from respiratory infections.
Sunlight is just an amazing magical thing. And I say magical as someone who’s very much a science-based and evidence-based guy because it really is magical when you start to understand all of these layers that I have just explained here. You have photons of light that are hitting the surface of your skin and that are then as a result of those chemical exchanges that happen as a result of photons of light hitting your skin, you now have thousands of genes in your body that are being regulated that have widespread consequences from your brain health to your bone health to your muscles to your body fat regulation to inflammation and immune function to your levels of hormones to, you know, your mood and your energy levels and on and on and on, you have red and near-infrared light, photons of light that are penetrating through the skin and interacting directly with your mitochondria in a way that stimulates the production of energy.
So photons of light are hitting your cells and are causing your cells to produce more energy. You know, this is kind of something that we would think about how plants work, right? Like plants interact with photons of light. Most humans don’t realize that their cells also interact with photons of light. That light is bioactive in humans and is modulating the production of energy in their cells and is modulating the production of growth factors that literally help heal and regenerate those cells. So it really is magical when you understand, you know, how all of these different parts of the spectrum of sunlight are interacting with different parts of your body through your skin, through your eyes, penetrating through your skin directly into the cells and into the mitochondria.
If you can visualize that and kind of see all of those trillions of photons of light from the sun, hitting all of your body and stimulating all of these different pathways, it really is a pretty magical phenomenon, the relationship of humans with the sun. And the bottom line of it, you know, I think the big take away for everybody to understand is not only is it magical when you explore all of these different, you know, the specifics of these different biochemical pathways and mechanisms, physiological mechanisms, but probably most importantly, the end of the day, sunlight is really darn good for you and decreases your risk of dying from a whole lot of different diseases.
Katie: Definitely in agreement with you. That was actually a factor we considered in moving to where we currently live was the number of days of sunlight and the type of sunlight here.
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And I think you’ve made a such strong case for this. I would hope a lot of people listening are understanding that they probably need more sun exposure.
And if that’s the case, I’d love to hear you just kind of breakdown on a practical level what are an optimal relationship with light and sun exposure would look like. And then for people who can’t do the optimal, what kind of a minimum effect of those we absolutely need to get of light and sun exposure to start hitting these health cascades are?
Ari: Yeah, great question and a somewhat complex answer. So it is very individual as far as what the optimal doses are. And the reason why it’s individual is it’s heavily dependent on your skin type as a… It’s dependent on a few factors, your age, your body fatness, but especially skin type. So the breakdown of that is you can do a Google image search, I don’t encourage you to use Google these days. Do a DuckDuckGo image search for Fitzpatrick skin types. And then, you can identify what type of skin you are.
So there’s five or six different Fitzpatrick skin types all the way from a number one, which is very pasty white, probably somebody from, like, Irish ancestry and often times red heads, and actually, interestingly, these people have a different type of melanin completely compared to normal Caucasian people or black people. So a normal Caucasian person, for example someone like me, has actually more in common, you know, I have the same type of melanin as a black person from Africa. My melanin is more similar to them than it is to a Irish person who’s a redhead. It’s kind of interesting fun fact.
But on a practical level, people with very white, very pale skin types, especially Northern Europeans and people from that ancestry have a way, way, way lower skin tolerance than someone who is Asian with darker skin or somebody of more Mediterranean ancestry or Middle Eastern ancestry. For example, my ancestry is from largely Mediterranean areas, kind of a ring around the Mediterranean area. And I have kind of a mid-tier three, four Fitzpatrick skin type, kind of a more olive skin type.
And then, people who have very dark skin from India, from Africa, in terms of their ancestry, these people have even higher tolerance for ultraviolet light exposure from the sun than someone like me. And these people can, as a result, so it’s not just their tolerance for sun exposure, it’s also their need for sun exposure. So, because of that ancestry that has programmed your skin to produce that much melanin, you actually require larger amounts of sun exposure in order to synthesize adequate levels of vitamin D and get all of these other benefits of sun exposure.
So your skin type, what you can actually see in the mirror, is actually an excellent guide to how much sun you need and how much sun is optimal for you. Now, I will say that my personal thoughts on this are, as a general rule, I think most people should do two things. They should get the most sun exposure that they can below the threshold of sun burning. Now, for somebody who’s a Fitzpatrick skin type 1 who’s got a very pale skin, their threshold for sun burning at first, might literally be three minutes of like sun bathing before their skin is at the limit.
Whereas, somebody with extremely dark skin from African ancestry, or very dark-skinned person from India, for example, or Papua New Guinea or you know some place like that, these people might get two hours of sun exposure before they’re at their threshold of sun burning. And I’m talking about that as a starting point. Once you build up through regular sun exposure, you start to build up a tan, okay, assuming you are of a Fitzpatrick skin type that actually can tan. The Fitzpatrick skin type 1 basically cannot tan at all, essentially, almost no matter what, you know, level of sun exposure they get. Their requirements for sun exposure again will be very, very low. But most people can at least build up somewhat of increased melanin in their skin and that is your internal sunscreen. That is your internal mechanism for how to build up your sun exposure and your skin’s way of preventing damage. Your skin’s way of getting all of these amazing benefits of sun exposure without incurring DNA damage and burning.
Okay. So use that to your advantage. So you need to get regular frequent sun exposure below the threshold of burning, build up that internal system to allow you to get all these amazing benefits of sun exposure without the harms from it. And once you do that, someone of a more Fitzpatrick 2, 3-type skin types, they may build up to somewhere between, you know, an optimal daily amount of, I think on the low end, around 20 minutes, and on high end maybe up to an hour-ish or two, depending on how well they condition and how well they can tan. And then, if you’re someone like me, like more of a Fitzpatrick skin type 3, 4, and you have, this is a side point we can delve into a bit, and you have an optimal diet and you build up your skin’s tolerance for sun exposure through regular frequent exposure, you can literally tolerate hours of daily sun exposure and not get sunburned. Okay.
So for example, I go surfing. I live in California and I go surfing, and I can be three hours in the sun surfing and not have any sunburn. And someone who obviously has even darker skin, someone with really dark brown skin or more African ancestry, essentially, the sky is the limit, at the high end if things are optimal, if they’ve done things the right way with ramping up their sun exposure habits and their tan and their diet is good, they’re going to be able to tolerate hours of sun exposure, right?
And there’s hunter-gatherer tribes that live an outdoor lifestyle. They spend hours a day in the sun and that is exactly what that pigment of skin has evolved for. It’s evolved to express the optimal levels of melatonin for that kind of environment, for a context of living where you’re getting hours of oftentimes very intense equatorial sun and to not get sunburned in the process, to be able to soak up all the benefits of that sun without the harm.
So that’s the sort of practical guide. Again, it’s to get the most sun exposure that you can tolerate for your skin type while also keeping in mind you need to build up your skin’s internal system for building a tan, for building up its capacity to tolerate sun exposure, at the same time, understand that your diet plays a big role here as well.
And we know that many different kinds of phytonutrients especially, so things like carotenoids, beta carotene, lutein, zeaxanthin, pomegranate, green tea, cacao, astaxanthin is an amazing one, lycopene from tomatoes. Many of these compounds, this is a little-known fact, but a very important fact, many of these compounds have been shown to, within a matter of weeks, increase our skin’s capacity to tolerate ultraviolet light exposure without DNA damage or sunburn by upwards of 50%, 80%, 100% in literally the span of weeks.
So what that means is you now have to understand that there is a diet skin interaction. And specifically, it means that if you have an optimal diet, it dramatically increases your skin’s tolerance to sun exposure and your skin’s…your ability to get all those benefits of the sun without incurring DNA damage in your skin, without getting sunburn, without increasing your risk of skin cancer. And by the way, many of those compounds have also been shown to combat skin cancer.
So you also have to understand now, now that I’m introducing this other element, the relationship of the sun and skin cancer is also mediated by your diet. So if you take people on the standard American diet and you now add in intermittent sun exposure, and they’re getting sun burnt, and now the sun can be a very toxic thing. Okay, in the context of, again, somebody with a very, very poor diet. But if you do sun exposure the right way, and you ramp up your sun exposure to regular frequent sun exposure below the threshold of sun burning and you also optimize your diet to increase your skin’s resilience to ultraviolet light exposure, you build up a tan, you have optimal diet, now you’re in a position where you can tolerate way, way, way bigger amounts of sun exposure without getting burnt.
And I see this all the time in The Energy Blueprint members, the people in my program, these are people who, I mean, I hear it literally all the time, you know, Fitzpatrick skin types 1, 2 and 3, people who once they implement the dietary changes and they do smart supplementation, for example, with things like astaxanthin, they go from, you know, they say, “Hey, I used to only be able to tolerate five minutes of sun exposure and I would get burned and now I can be out in the sun for an hour and I don’t get burned.” Okay so that’s literally how big of a difference it can make. It can twenty-fold your tolerance for sun exposure without getting burned. And that’s a really important aspect of all these.
So hopefully, you know, you understand why my answer wasn’t just, “Oh, people need to get 15 minutes of sun exposure a day,” like you see in so many articles online. In order to get, you know, 5,000 IUs of vitamin D, make sure to get, you know, 10 minutes of sun exposure at 2:00 pm or 11:00 am or something like that.
I think those kinds of one-size fits all advise is nonsense because there are people who, I would say, that kind of advice applies more to people with Fitzpatrick skin type 1 and 2, if anything. It’s very, very conservative, very low-end type of advice for dosing of sun exposure and it’s completely inadequate for people with darker skin. So the people with darker skin need way, way more sun exposure in order to have optimal levels of vitamin D and optimal levels of the other different benefits of sun exposure. So base it on your skin type, at the same time you should be trying to maximize the level of sun exposure without getting sun burnt and maximizing your diet to facilitate that process as well.
Katie: I’m so glad you brought up the link with diet. And I can attest to this myself just like your members in your Energy Blueprint in that when I start making dietary changes for my thyroid and for other aspects of health, which ended up being a much like a lower inflammation diet, lots of phytonutrients, my sun tolerance went up drastically and I would be one of those cases with an Irish-Scottish background. In high school, I could spend 5 or 10 minutes in the sun and be burned. And now, I regularly spend several hours outside with my kids and don’t burn at all.
And I also love that you kind of dispelled the myth that any type of tan whatsoever is automatically damaged and bad for the skin. Because that’s another thing I hear often from skin care professionals is you know, tan is a sign of skin damage and it should be avoided at all cost. And like you explained, it’s actually part of the body’s natural process and it’s really important, actually.
Ari: Yes, exactly. And when people are saying that, that’s actually just a total misunderstanding. The people who say that are the people who are basically saying any amount of sun exposure is harmful. You should avoid the sun because sun is bad. And as I’ve hopefully made the undebatable case for in this podcast, that paradigm is gibberish. It is nonsense that comes only from ignorance of the full body of data around the relationship of sun and human health more broadly.
So to imagine that any…Basically, what they’re doing is they’re saying sun is bad, you should avoid the sun. And a tan is a sign that you haven’t avoided the sun. Therefore, a tan is bad. But actually, what a tan is is your body’s internal mechanism for protecting from skin damage from sun exposure. It is your body’s internal sunscreen. So to call that a harmful thing, say a tan is itself a harmful thing is just pure ignorance.
Katie: Thank you for that added explanation. You are definitely one of my favorite people to learn from because you’re so well researched and this has been fascinating. I feel like I can probably talk to you for another hour and a half easily about this. And I think we’re just gonna have to have you on again soon because you’re such a wealth of knowledge but, Ari, I’ve really appreciate your time and everything that you’ve shared here. Where can people find you and stay in touch and keep learning?
Ari: Yeah, the best way to do that is on theenergyblueprint.com and I have a variety of online programs. I have The Energy Blueprint as my flagship program for increasing human energy levels and helping people with chronic fatigue get back their energy and also people with normal energy levels get to super human energy levels. And I recently released a Fat Loss Blueprint Program as well. And which is sort of it’s not the basics of fat loss, it’s more like an advanced lifestyle strategies approach to fat loss, really great program for anybody who has the basics already in place.
And I also have three new formulas, supplements that I have come out with over the last year and a half. Mitochondrial formula, a brain formula, and something I call energy essentials, which is a comprehensive multivitamin and mineral and a whole bunch of amazing super foods. So yeah, go check them out, theenergyblueprint.com.
And if I can offer just one sort of wrap up to this podcast, stop being afraid of the sun. Go get your sun exposure. It is literally as important as good nutrition and exercise to your health, so don’t neglect it. It is vital to disease prevention and to your mood and to your energy levels and to your sleep and so much more. So get the sun, don’t neglect it.
Katie: I love it and I’ll make sure all of those resources you mentioned are linked in the show notes of wellnessmama.fm. So if you guys are exercising or driving, you can find all of those links there. Ari, it’s always such a pleasure, like I said, we’ll have to have you on again. This has been an awesome enlightening conversation and I’m really appreciative of your time.
Ari: Yeah, thank you so much for having me and thank you for inviting me on again. It’s always a pleasure to connect.
Katie: And thank you as always for listening, for sharing your most valuable resource, your time, with both of us today. We’re so grateful that you did and I hope that you will join me again on the next episode of the “Wellness Mama Podcast”
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