Menopause Wellbeing Tips: Let the Light In & Ease Symptoms

Wait, it’s still light at 6pm? Why this is good news for our hormones

After what has felt like a particularly long, gloomy winter of 5pm darkness, there is light (literally) at the end of the tunnel. Not only does the sun now set after 6pm, but on 29^th March we spring forward into British Summer Time! Longer daylight hours are finally here again, and that’s great news for our health.

You may have enjoyed a cosy winter in a house decked out in fairy lights with mood lighting everywhere, but artificial light can’t beat natural daylight when it comes to a positive impact on our physical and mental health. That’s because us humans are solar-powered.

Sunlight has a much bigger biological impact on us than a lightbulb because of its intensity. Typically, indoor lighting ranges from around 50 to 330 lux (the unit of light measurement), but outside in the sunshine that jumps to around 2,000 lux. Even a cloudy day can register around 800 lux. And while artificial light only contains a narrow spectrum of wavelengths, sunlight shines a continuous broad spectrum all at once.

It’s this quality that provokes the best natural responses in our bodies. Here are some key ways that daylight improves our health, particularly for anyone in menopause.

Daylight helps you sleep well

Poor quality sleep, whether that’s struggling to drift off or waking at 3am every night, is the bane of many menopausal women. But a better night’s sleep could be improved by what we do first thing in the morning.

Exposure to natural light supresses the sleep hormone melatonin, and activates cortisol which boosts energy levels for the day ahead. Later in the day, as the sun sets and darkness descends, the hormonal activity reverses to get our bodies ready for sleep.

You can help ‘reset’ your circadian rhythm (your inbuilt body clock) by getting outside early in the morning so the natural light can get to work on your hormones at the optimal time. A gentle walk or simply drinking your coffee in the garden gives your body a chance to settle into your natural sleep-wake cycle.

Sunshine is a “vitamin”

Vitamin D, often called the “sunshine vitamin” is essential for our health. It has many roles including building and maintaining healthy bones, supporting muscle strength and function, improving mood, and boosting our immune system.

When your skin is exposed to sunlight, the body makes vitamin D. Unfortunately, many of us are deficient in vitamin D over the winter months simply because we’re not getting enough from our diet and, crucially, from sunlight.

Low levels of vitamin D can cause serious health problems, including osteoporosis, depression, and an increased risk of infections. In menopause, women are at higher risk of weakened bones, reduced muscle mass and low mood, meaning adequate vitamin D levels are even more important.

To get enough of this essential nutrient, ensure you’re eating a diet rich in vitamin D – oily fish, egg yolks, mushrooms and fortified dairy products are good – but also consider taking supplements if you need, and get out into the sunshine.

The midday sun is considered best, but stay safe with sunscreen (studies have discovered that despite previous assumptions, sunscreen doesn’t have a noticeable effect on vitamin D production). The British Skin Foundation recommends daily sunlight exposure of 10-15 minutes for lighter skin and 25-40 minutes for darker skin.

Natural light boosts your mood

Perimenopause and menopause can be a challenging time, with many women experiencing anxiety, mood swings or even depression. Even if you’re not menopausal, the darker months can be difficult with some people suffering from ‘seasonal affective disorder’ (SAD), when daylight is in short supply. A few more daylight hours may not completely banish the menopausal blues, but it can help lift your mood.

When a sunny day dawns, it feels like everything is a bit more joyful, relaxed and upbeat. That’s not just because it’s a rarity (unfortunately) in our changeable climate and we’re desperate to make the most of it; it also triggers all the right hormones.

The vitamin D activated by sunlight exposure plays a role in producing serotonin, the “happy hormone” responsible for regulating mood, reducing anxiety and improving focus. Later in the day, that serotonin is converted into sleep-inducing melatonin and we’re back to where we began: getting a good night’s shuteye which also contributes to a greater feeling of happiness and wellbeing.