Health

Benefits of Morning Sun for Your Mental Health

Why You Should Step into the Morning Sun for 10 Minutes Every Day

In a world that moves at lightning speed, it’s easy to overlook the small, simple things that can make a big difference to our well-being. One such powerful yet underrated habit is stepping out into the morning sun. Just 10 minutes of early sunlight can significantly boost your mood, energize your body, and set the tone for a more positive day. Hashtag Magazine explores how this natural ritual can become your daily dose of happiness.

1. Sunlight Stimulates the Release of Serotonin

Sunlight exposure, especially in the morning, triggers the brain to release serotonin, a hormone associated with feelings of well-being and happiness. Serotonin is often referred to as the “feel-good” chemical. Low levels of serotonin are linked to depression and anxiety, while higher levels help you feel calm, focused, and emotionally stable.

Just a few minutes under the early morning sky can naturally enhance your mood without needing a cup of coffee or scrolling endlessly on your phone.

2. Sets Your Body Clock Right

Your body has a natural internal clock, or circadian rhythm, that regulates sleep, mood, and energy levels. Morning sunlight acts as a cue to tell your body it’s time to be awake and alert. When you expose your eyes to natural light soon after waking, it helps reset your biological clock, improving your sleep at night and keeping you energized during the day.

Inconsistent or limited exposure to natural light can throw off this rhythm, leaving you feeling groggy, irritable, and tired.

3. Boosts Vitamin D Production

Vitamin D is often called the “sunshine vitamin” because your body produces it when your skin is exposed to sunlight. This vitamin is vital for more than just bone health—it plays a crucial role in immune function and mood regulation.

Low levels of vitamin D are linked to mood disorders like seasonal affective disorder (SAD), especially during the winter months. Morning sunlight, which is gentler and less likely to harm the skin, is an ideal time to soak up just enough rays to meet your vitamin D needs safely.

4. Helps Reduce Stress and Anxiety

Nature has always been a powerful healer, and sunlight is no exception. Being in natural light, especially combined with a little movement like a walk, helps reduce levels of cortisol, the stress hormone. It signals to your body that you’re safe and in a relaxed state.

A daily ritual of spending 10 minutes in the morning sun can become a grounding practice—a small pause before the hustle of the day begins.

5. Enhances Focus and Mental Clarity

Ever wonder why people who exercise or work outside often seem more alert and focused? Natural light exposure in the morning not only helps wake you up but also improves cognitive function. By increasing serotonin and reducing melatonin (the sleep hormone), your brain gets into a more active, ready-to-go mode.

It’s a simple, free productivity hack: step outside for 10 minutes after you wake up, and you might find it easier to concentrate, problem-solve, and stay motivated throughout your day.

6. Encourages Mindfulness and a Positive Start

Incorporating 10 minutes of morning sunlight into your routine also offers a moment of intentional stillness—a chance to pause, breathe, and connect with nature. Whether you enjoy your tea on the balcony, sit quietly in the garden, or take a walk around the block, this small pocket of time can bring clarity and calm.

When you start your day grounded and present, you’re more likely to carry that energy with you into whatever challenges or joys lie ahead.

Tips to Make the Most of Morning Sunlight

Time it right: Aim for between 6:30 am and 9:00 am, depending on the season. Morning sun is gentler on the skin and less intense in terms of UV rays.
Skip the sunscreen for a few minutes: Let your skin absorb direct sunlight for 5–10 minutes before applying sunscreen if you’re staying out longer.
Expose your face and arms: These areas absorb sunlight efficiently and can help with vitamin D production.
Combine it with movement: A short walk, some light stretching, or yoga outdoors can amplify the benefits.
Make it a habit: Consistency is key. Try to make it part of your daily routine—like brushing your teeth or having your first cup of tea.

Conclusion: A Simple Ritual for a Better Day

The morning sun is more than just light—it’s nature’s way of giving you a fresh start. In just 10 minutes, it can lift your mood, reset your body clock, nourish you with vitamin D, and help you feel more connected to the world around you.

So tomorrow morning, instead of diving straight into screens or schedules, step outside, tilt your face toward the rising sun, and let it brighten not just your skin, but your spirit.

April 7, 2025

Benefits of sunlight

Wedding Wellness with Luke Coutinho: Starting the Journey

Luke Coutinho, India’s leading Integrative Lifestyle Expert, believes that true wedding prep goes far beyond fitting into an outfit or chasing picture-perfect looks. For him, it’s about building strength, balance, and inner calm that lasts well beyond the wedding day. Here, he shares his holistic wellness guide for brides and grooms stepping into this new chapter. From a holistic health perspective, how early should brides and grooms start preparing their bodies for the wedding? I’ve always believed that wedding prep should start with the inside. If we’re talking about sustainable energy, balanced hormones, strong immunity, or calm emotional states it’s not a 15-day crash course. It’s a rhythm you build. Ideally, I encourage couples to begin six to 12 months in advance. That gives us space to work on the deeper layers like gut repair, sleep cycles, metabolic health, and emotional resilience. Even three months can make a real difference if done right. But more than timelines, I believe in intention. Whether you start 12 months or six weeks before, ask yourself: Am I just trying to look good for a day, or do I want to feel well through all the days that follow? How can couples set wellness goals that go beyond just looking good in wedding photos?It’s easy to get caught up in aesthetics wanting to fit into a certain outfit or chase a number on the scale. But real wellness is about how you feel your energy, your digestion, your mood, your ability to stay calm amidst the chaos. I always tell couples: Don’t make the goal about shrinking your body. Make it about strengthening your health, supporting your hormones, and building the emotional resilience to actually enjoy your wedding. When you feel good inside, it shows up outside on your skin, in your eyes, and

Health

Eating Right, Feeling Bright: How to Stay Healthy and Happy This Festive Season

As the festive season arrives, it’s easy to get swept up in the celebration and sometimes, overdo it. Between rich sweets, back-to-back parties, and emotional highs (and lows), maintaining your health both physical and emotional can become challenging. SINDURI VUPPALA speaks to two experts Dietician Vidhi Chawla, Founder of FISICO Diet & Aesthetic Clinic, and Rajvir Kohar, a seasoned Mental Health Clinician to bring you a guide on how to eat mindfully and feel emotionally balanced this season. “It’s okay not to feel festive. Honour your emotions.” – Mental Health Clinician Rajvir Kohar While cultural celebrations and holidays offer opportunities for connections and joy, they also come with increased expectations and responsibilities. Research indicates that mental health symptoms such as stress, anxiety, disrupted sleep, and emotional eating often rise during the festive season. Many individuals experience heightened stress around the holidays, primarily due to factors such as financial strain, time pressures, and family dynamics. Financial challenges can be particularly overwhelming, as people feel the burden of purchasing gifts, hosting gatherings, and keeping up with social expectations. For individuals already managing financial constraints, these demands can deepen feelings of inadequacy or guilt. Additionally, the festive season can bring emotional pain for those grieving the loss of a loved one. Others may experience a profound sense of loneliness, especially if they lack close family or social networks, making the celebratory atmosphere feel isolating rather than inclusive. Common mental health symptoms during this period include disturbed sleep, changes in appetite (either overeating or under-eating), increased irritability, fatigue, and social withdrawal. While these feelings are common, they often go unnoticed amidst societal expectations to “stay cheerful.” Despite these challenges, it is possible to approach the festive season with mindfulness and care. By adopting practical strategies, you can protect your mental health and still engage

Health

Managing Psychological Stress in Marriage in India

Marriage, while often seen as a sacred bond in India, is also a complex partnership that involves emotional investment, societal expectations, and continuous adaptation. In the Indian context, marriage isn’t just a union between two individuals it’s often a confluence of families, traditions, and social norms. While love and companionship are central, psychological stress can quietly build over time due to unmet expectations, communication gaps, external pressures, and the lack of personal space. Managing this stress effectively is crucial for a healthy and fulfilling marital life. Understanding the Sources of Stress Recognizing the Signs of Stress Psychological stress in marriage often doesn’t manifest dramatically. Instead, it appears in small, persistent ways: If left unaddressed, this stress can escalate into anxiety disorders, depression, or even marital breakdown. Strategies to Manage Marital Stress 1. Open, Non-Judgmental Communication The cornerstone of any successful marriage is healthy communication. Couples must learn to express themselves openly, without fear of being judged. Schedule “talk time” to share your thoughts, concerns, or even simple day-to-day feelings. Use “I feel” statements rather than blame-focused language to prevent defensiveness. 2. Set Realistic Expectations Bollywood and societal portrayals of “perfect marriages” create unrealistic standards. Accept that no marriage is without flaws. Understand each other’s limitations and strengths, and be willing to compromise without losing your core identity. 3. Establish Boundaries with Extended Family While respecting elders and family traditions is important, couples must create healthy boundaries. This includes making joint decisions independently, especially on matters like finances, parenting, or living arrangements. A united front reduces external interference and strengthens the couple’s bond. 4. Seek Professional Help Therapy is still stigmatized in parts of India, but counseling individuals or couples can be transformative. A trained therapist helps you identify patterns, improve communication, and resolve conflicts constructively. Many Indian metro cities and

Health

Why Soaking Rice Reduces Glucose: Science, Steps, and Stats

Rice is a staple food for millions across the globe, but it’s also often blamed for raising blood sugar levels—especially white rice due to its high glycemic index (GI). However, a simple, age-old practice can help: soaking rice before cooking. This traditional method doesn’t just make rice softer and faster to cook—it also offers a science-backed way to reduce its glucose content and make it healthier. Hashtag Magazines gives you a lowdown… The Science Behind Soaking Rice When you soak rice, several things happen: Supporting Research and Statistics A study published in Food Chemistry (2015) found: Another study from The American Journal of Clinical Nutrition noted: A 2022 clinical trial in India showed: How to Soak Rice to Lower Glucose Step-by-Step Method: Glycemic Index Reduction – Before & After Soaking Type of Rice GI (Unsoaked) GI (After Soaking) White rice 72 60–65 Brown rice 68 55–60 Basmati rice 58 45–50 Red rice 55 40–48 Additional Tips to Reduce Sugar Spike from Rice Why This Matters for Diabetics and Health-Conscious Eaters Blood sugar spikes can lead to fatigue, weight gain, insulin resistance, and long-term complications like diabetes or heart disease. Making simple changes like soaking rice helps: Conclusion Soaking rice is a simple, no-cost step with massive health benefits. Whether you’re managing diabetes, watching your weight, or just aiming for better gut health, soaking rice before cooking can significantly lower its glucose impact. It’s one of the best-kept secrets in Indian kitchens, now backed by science.