With spring here and summer on its way, hot and sunny weather will bring added energy and healing benefits. Before you reach for the shade because of dire warnings about sun exposure, remember that we have evolved under the sunshine from ancient times. The Greeks used it as healing therapy and called it heliosis.

Researchers have noted that avoiding sun exposure has side effects, comparable to those of smoking, obesity and sedentary life. On the contrary, sunlight is increasingly being linked to lower rates of depression, positive take on life, less wrinkles and overall protection of heart health. The minimum time you need to be out and about is 15-20 minutes.

Moderate sun exposure has a beneficial impact on sleep, seasonal allergies and your general wellbeing. Biking, running, camping or hiking are just a few of the fun activities you can try in warm weather. Don’t miss out on the benefits of sunlight every day:

1. It cuts down diabetes type 2 risk

Vitamin D is essential for the production of insulin. In turn, insulin regulates the production of blood sugar. Studies have shown that a vitamin D deficiency is frequently linked to insulin resistance.

How much time should you spend in the sunshine to lower your diabetes risk? This can vary according to your age, skin color, location and times of day. As general recommendation aim for 30 minutes of outdoor time. If you live in a colder climate and getting sunlight directly proves to be difficult, you can also add vitamin D-rich foods to your diet: cheese, yoghurt, salmon or sardines.

2. Keeps blood pressure in check

According to researchers at the University of Edinburgh, when sunlight touches your skin a compound called nitric oxide is released into your blood vessels, helping to lower blood pressure. Beyond vitamin D production, sunlight can significantly contribute to a better and longer life, by preventing heart attacks and strokes.

3. It’s not the enemy to your eyes

Contrary to popular belief, sunshine wil not damage eyesight. Vitamin D slows down eye aging and contributes to a sharper vision. According to specialists, sun rays have a ’’beneficial, curative effect on the eyes’’.

4. Effective remedy for depression

Being out in the sunshine increses levels of natural antidepressants. On sunny, warm days the brain produces more serotonin, the happiness hormone, than on dark, clouded, rainy or cold days.

If you are experiencing symptoms of depression or just feeling low lately, do yourself a favour and spend more time outdoors.

5. Better shut-eye

Loaded days at work and stress prevent you from getting a good night’s sleep? Get out in the sun for a bit and it will be much easier to rest at night too.

Sunshine stimulates melatonin production, the antioxidant that is essential to sleep soundly. Have fun outdoors for 30 min, up to one hour and you will find it much easier to sleep and have energy early mornings.

6. Sunny way to better skin

Sun rays can be a great help in fighting skin disorders. According to dr. Mercola sunshine attracts immunity cells to the skin surface. Thye sun is a good ally against acne, eczema and psoriazis. Give it a shot.

7. The sun gets rid of bacteria

After World War I, the soldiers used sunlight to clean, disinfect and speed up the healing of wounds. Try it for minor cuts and scrapes. They will quickly improve if you spend time outside and have fun in the sun.