Maximizing Health Through Daylight Exposure

Speaker 1 0:01

As you know , I started out studying nutrition and as the more further I've gone and the more that I've learned in relation to everything to do with shift work , I then thought the main key factor here was going to be around nutrition timing . But I'm learning more and more about light , and you're going to be hearing a lot more from me around getting your light diet right , because when we get it right , what we do is we actually start to really thrive , and there's a very , very good reason for this . Now , what you've heard is you've heard me really , really talk about blue light exposure . You've got to get blue light in the morning . You've got to cut it out at night . But what about all the other colors in the daylight ? Because daylight is literally something that to us it just looks like daylight , but that's the way the brain codes it , because it is a spectrum of multiple different colors . So what are the benefits of each of those individual colors ? In today's podcast , I'm going to discuss all of that so that you can learn why daylight is just so important for your health .

Speaker 1 1:20

Shift work can be brutal , but it doesn't have to be . Welcome to a healthy shift . My name is Roger Sutherland , certified Nutritionist , veteran Law Enforcement Officer and 24-7 shift worker for almost four decades . Through this podcast , I aim to educate shift workers , using evidence-based methods , to not only survive the rigours of shift work , but thrive . My goal is to empower shift workers to improve their health and well-being so they have more energy to do the things they love . Enjoy today's show and hello and welcome to a Healthy Shift podcast . I am your host , roger Sutherland , and my mission is to be here to help you , the shift worker , to thrive and not just survive . Now , whether you're working nights , whether you're working rotating shifts or even those early mornings , I have got your back .

Speaker 1 2:19

Today's episode is all about something that we all just take for granted but we shouldn't , and that is daylight . Now , I know this sounds incredibly simple , but I'm going to have to tell you , shift workers , the simple strategies are the ones that actually work , because you , the self-sabotager , are making mistakes without even realizing , but purely because you've not been educated around it , and I'm here to change that All right . So I know this sounds completely simple , but please trust me , daylight exposure is one of the most underrated things full stop when it comes to working shift work and us as shift workers . Health , and here's the kicker Not all light is the same , and each color of the light or each color in the light spectrum offers its own unique benefits to our bodies . Now , you've probably heard me talk all about circadian rhythms obviously , because it's all I bang on about which are our internal body clocks that tell us when to be awake , when to sleep , when to eat and everything in between . But as shift workers , we're pretty good at throwing that clock out of whack . But one of the best ways to reset your circadian rhythm is simply by getting outside and soaking in some literal daylight . Now , this doesn't have to be sunlight , just daylight . Sounds too easy , doesn't it ? Well , it might be just that simple , and I can tell you , as simple as it is , it is literally one of the most incredibly effective things that there is that we can do , and today I'm going to break it down for you . I want to break it down so that you understand that each color of daylight literally has its own specific benefits . If you know when and how to get the right light , it can actually make a huge difference in your energy , your focus , your mood and your overall health .

Daylight Benefits for Shift Workers

Speaker 1 4:23

First of all , let's talk about the importance of daylight exposure . Let's get the basics right . Why is daylight so important for us , especially as shift workers ? Well , without enough daylight , our bodies get confused about when we should be awake , when we should be asleep and when our internal clocks are out of sync . We get everything from poor sleep , brain fog , low energy , weight gain , poor digestion and we also are prone to , incredibly , a high risk of chronic illnesses . But here is the good news , and I make it good news because in the past , all research has been done without any education , and my mission is to educate as many shift workers as I can possibly educate in the coming years , so that the research starts to show that there is major improvements in this area , starts to show that there is major improvement in this area . So the good news is you can actually help to regulate that internal clock simply by exposing yourself to daylight at the right times . That simple and , even better , each color of sunlight affects your body in a completely different way . So let's have a look into that spectrum and just highlight to you how it is that every color of daylight benefits us so biologically .

Speaker 1 5:54

Let's start with the first one , and that is red light . Now let's think deep healing and regeneration . Now , when you think about red light , you think about infrared , don't you ? And you think about infrared saunas . Same thing . First up , we talk about this red light because it is the longest wavelength of all of the colors in the white light spectrum . Red light is absolutely incredible , and I'll tell you why . Because it literally penetrates deep into our body . It reaches our muscles and it even gets as far as reaching bone . Now what does this mean for us ? Well , red light helps with cell regeneration , so it's perfect for healing wounds . It reduces inflammation in our bodies Hello , shift workers and it even helps us with those tired muscles that recover after a long shift on your feet . So for shift workers who are constantly on the move , dealing with physical strain , mental strain or just feeling run down , red light is absolutely your best friend .

Speaker 1 7:04

The best time to get red light ? Early in the morning or late in the afternoon , because the red light is more prevalent when the sun is lower in the sky , and that is when more red light comes through . Think sunrise and how orange and red it can be . Think sunset and how orange and red it can be . Red light , that's the first one . It doesn't have to look red , it's a red inside that white light daylight spectrum , walking outside , even on an overcast day , there's a lot of red light in that which is penetrating deep , and this is why people are healthy that are outside all the time . There's the first one , that's red .

Speaker 1 7:49

So let's come down the spectrum to orange , orange light . What does orange light do ? Here's a kicker . Orange light actually boosts your mood . Think , how good do you feel when you see a sunset , how good do you feel when you see a sunrise ? This is one that is all about your mood , because orange light stimulates the production of serotonin , which is our feel-good hormone , and it also helps us to wake up , feel happy , stay balanced . So for anyone out there that is really struggling with the emotional toll of shift work , those mood swings and that low motivation , get outside for just 10 to 15 minutes of early morning light can literally make an enormous difference to you . None of this lounging around until lunchtime the orange light's gone . We need to be getting that orange light early . So what we want to try and do is catch the first 30 to 60 minutes after a sunrise , which is when the orange in the white spectrum is at its highest . It's not only going to help you to feel more awake , but it's just going to set a positive tone for you for the entire day . If you've ever been a person that gets up and gets out and about and sees the sunrise and how good you feel , there's a very valid reason for that .

Speaker 1 9:13

Now let's take the next step along the light spectrum , and that is the yellow light . Yellow light actually sharpens our focus . Think brain fog here . All right , if you don't get that daylight , you don't get that yellow light , so let's talk about the yellow light . Yellow light is what helps you to sharpen your cognitive function . It's like a mental wake-up call . Do you need to stay focused on your tasks at work ? Of course you do , and yellow light can enhance your ability to concentrate and improve your memory , which is a game changer for us as shift workers , because we really really do need to be alert and on our toes . If we think about frontline health and emergency services or even factory process workers working overnight , we need to be on the ball , otherwise we end up making mistakes . So yellow light is most prominent during the mid-morning . So if you can head outside for a break around , then Even a quick 10-minute walk in the sun can boost your mental clarity and keep you sharp for the rest of the day . That is yellow light Moving along the spectrum to the next one is green light .

Speaker 1 10:30

Now , there would be no surprise to anybody that loves to get out and about in a forest or in the greenery as to what green light does for us . Green light literally calms our nervous system . Now , if you feel a bit frazzled from shift work , green light is here to help . Green light actually has that calming effect on our nervous system . It is fantastic for reducing stress and easing tension within our body . Think about how relaxing it feels to walk in a park surrounded by greenery . Well , it's not just the plants doing their magic , it's the green light that you're actually seeing that's doing it . Green light is at its peak around midday , so if you're feeling stressed or overwhelmed , step outside , breathe , learning more about green light in the way it is actually inhibiting migraine and actually taking out the major effects of a migraine as well . So , migraine sufferers , get out and take a walk in the forest and you'll find that your migraines will well may in fact , improve .

Speaker 1 11:48

Okay , so cyan , cyan light all right , now . Cyan light is on the spectrum of a blue and it actually synchronizes your body clock . This is the light that helps your body sync its internal body clock . The color light is incredibly effective for regulating your circadian rhythm , especially if your sleep-wake cycle is out of whack from working odd hours . It also helps you to increase your alertness . So once again , think brain fog and how you're feeling . With brain fog , lack of blue light , your body doesn't know where it's supposed to be at in time or space . So if you're feeling groggy during a long shift , cayenne light or cyan light can actually help to bring you back to life . Now the best time to get this is late morning or early afternoon . So make it a habit to step outside whenever you can to help your body recalibrate . It will help you feel so much better .

Speaker 1 12:51

As we move along the spectrum again , we then come to blue light that 480 nanometers . That is just so important to us as light , that blue light . Now we've all heard the warnings about blue light messing with our sleep , but let's just hold on to that , because during the day , blue light is actually your absolute best friend . It helps so much with your mood regulation , it helps with your memory and it even keeps you more alert and focused . It's really important to get that blue light in the morning to get rid of that brain fog and fatigue . The trick is is knowing when to get it and when to actually avoid it . The most important thing is to get that blue light fix in the morning or early afternoon , and after that , what you want to do is start reducing your exposure to it , especially as it gets darker . If you're staring at screens after sunset , you're going to confuse your body . It is literally that simple , and which is why we always say the screens have got to go away after dark , and I've done many podcasts or podcasts around this , so that's really important .

Speaker 1 14:09

Let's move on from the blue now and go to the violet light . Violet light is the vitamin D booster , so let's talk about this . Violet light doesn't get as much attention as it should , and it is crucial for our vitamin D production . Now you already know or you should know , because I bang on about it enough how important vitamin D is for your bone health , your immune system and also your mood , because violet light helps your skin absorb and synthesize this vital nutrient , vitamin D . It is such an essential hormone in our body and takes part in so many processes which are really important .

Speaker 1 14:53

The best time to get it is between mid-morning and early afternoon , and all you need is 15 to 20 minutes of sunlight , which can do wonders for your vitamin D levels , especially for those of us who work in those dark environments or don't get sun during our shifts . Very , very important Vitamin D is one supplement that I do recommend to people that can't get outside , but it's not hard for anybody to get outside for 15 to 20 minutes unprotected . Ladies , those tinted moisturizers and sunblocks that you wear on your face and your hands and things like that they don't allow the synthesis of vitamin D . It needs to be bare skin . 15 to 20 minutes is not going to do any damage . It's going to do you more good than it's going to do you any harm . Really , really important .

Speaker 1 15:46

So that's why daylight is your secret weapon . There you have it . Each color of daylight has its own unique benefit , from boosting your energy and your mood to helping your body heal as well as sink your internal clock . And as shift workers , we all need to get outside and get as much help as we can get , and the natural daylight is the best possible medicine that you can possibly get . So , getting 20 to 30 minutes of daylight , even if it's during your breaks or after your shift , can make a massive difference in how you feel and how you function . So this is my challenge to you Make daylight a priority .

Speaker 1 16:35

Don't just survive your shifts . Thrive by stepping outside and soaking in the health benefits of natural light . Now , you may or may not be aware , but there are blue zones around the world , and these blue zones are where people have extended longevity and higher health , and one of the main reasons why they do that is because they're outside and they're getting sunlight all day , and what they do is they're covering what we think is white or overcast day , or the sunlight is actually a spectrum of all of those colors that I've just talked about that are whacking bacteria , resynchronizing our circadian rhythm , improving our mood with the yellow and the green , and it's just getting us feeling so much better , synthesizing vitamin D and helping us with our sleep-wake cycle . Think about it . Think about it logically , and what you'll do is you will find that you will really start to thrive instead of just surviving in your shift working life .

Speaker 1 17:40

So thanks for tuning into this episode of a Healthy Shift Podcast . If you found today's episode helpful , do me a favor . Could you Please share it with your fellow shift workers and don't forget to hit follow and turn on those notifications for more tips and strategies to help you thrive in the world of shift work . I'll catch you on the next episode . Thank you for listening . If you enjoyed this episode , be sure to subscribe so you get notified whenever a new episode is released . It would also be ever so helpful if you could leave a rating and review on the app you're currently listening on . If you want to know more about me or work with me , you can go to ahealthyshiftcom . I'll catch you on the next one . You .