The warm rays of the sun on your face, windows that can open again, long summer evenings - it does something to you. Not only with your mood, but literally with your brain. In fact, sunlight is much more than just "nice weather." It directly affects the chemistry in your brain.
Yet we often hear it, "It's such nice weather, but I still feel tired and lifeless." How can that be? And how do you make sure you do get the most out of those sun rays? In this blog you will read about the connection between sunlight, your brain and the role of nutrition and supplements in this.
Sunlight & your brain: serotonin and dopamine in action
When sunlight reaches your skin and eyes, a lot of things happen in your body. Your brain produces more serotonin under the influence of daylight - the happy hormone that improves your mood, calms your head and contributes to a good night's sleep. Dopamine, the motivation and reward hormone, also gets a boost.
This explains why we often feel more energetic and cheerful in spring and summer.
But there's more. Sunlight is also crucial for the production of vitamin D, a vitamin (or actually hormone) that supports all sorts of processes in your body, including your immune system, bones and muscles.
Why you can still feel tired
Yet many people find that despite more sunlight, they do not automatically feel better about themselves. Why is that?
- You still sit inside a lot (at home or in the office)
- Your eyes don't get enough direct daylight (sunlight through windows doesn't count)
- You have a disrupted sleep-wake rhythm due to screen use or irregular sleep times
- You are walking around with nutritional deficiencies (such as magnesium or B vitamins)
- Your stress system is working overtime, which suppresses the production of feel-good substances
- Your body is additionally stressed by summer toxins such as pesticides on fruits and vegetables, or chemicals in sunscreen products
In short: sunlight is a powerful tool, but it only works optimally if the rest of your system cooperates as well.
What can you do to support your brain?
Besides grabbing daylight daily (preferably in the morning), you can also nourish your brain from the inside out. Here are some tips that really make a difference:
1. Provide sufficient protein and fatty acids
Your brain is largely composed of fat, and neurotransmitters (such as serotonin) are made from amino acids. So make sure you get enough protein (think fish, eggs, poultry) and healthy fats (such as avocado, olive oil and oily fish).
2. Supplement your nutrition as needed
Supplements can support your brain and mood in multiple ways:
- Magnesium is good for your mood and supports your nervous system. It also plays a role in your energy level and is necessary for the absorption of vitamin D3. In the summer, when you get a lot of sunlight, you automatically consume more magnesium.
- Omega-3 fatty acids (DHA) contribute to proper brain function.
- B vitamins (such as B6 and B12) support your energy metabolism and help reduce fatigue.
- Vitamin D3 is essential for your immunity. Do you get outside little or use sunscreen often? Then a supplement may be smart, even in the warmer months.
Also read: Sun, sweat and magnesium: here's what you need to know
3. Move and go outside
A 20-minute morning walk, without sunglasses, does wonders for your mood and energy levels. Exercise stimulates the release of dopamine, as does sunlight.
4. Eat Brain Food
Your brain needs specific nutrients to function optimally. This is what we also call "Brain Food." Consider fruits and vegetables for fiber, vitamins and minerals, which are essential for a healthy brain. Oily fish, such as salmon, provide omega 3 fatty acids that contribute to healthy brain development. Berries, such as blueberries and goji berries, are full of antioxidants that fight harmful free radicals and slow cell aging. Eggs contain choline, which is good for your memory and brain function. By including these foods regularly in your diet, you will support your cognitive functions and overall mental well-being.
Summary
Sunlight is like natural therapy for your brain. It helps you sleep better, feel happier and experience more focus. But it only works if the rest of your lifestyle cooperates as well. Give your brain what it needs - inside and out - and you'll find that your energy and mood naturally move with the season.
