I found the following resources were so helpful for me, I am someone who likes to have a lot of information, listen to different people talk on the same topic, find common themes and then build my own plan.

I learnt a lot as a physio experiencing pregnancy. My pregnancy sickness, that hit early and hard until about 22 weeks, meant I dropped from daily walking and strength work 5 times a week… to a total of 6 walks in the first 16 weeks. I was really stressed about my lack of exercise, but I also believed it was my body telling me to slow down and rest, so I did.

When I got back into short exercise sessions, I could barely do a push up, my core had gotten so weak. I slowly built-up strength again via outside workouts, which were so much better for my nausea, and short stints on the reformer. 

However this drop in strength, lots of couch time and my manual job led to pregnancy pelvic girdle pain. I was so disappointed as a physio I had developed this, but you can’t fight hormones and what they will or won’t let you do. 

I started seeing the other physios at work and was reminded by our Shepparton women’s health physio Jacinta, that the number one risk factor for pelvic girdle pain in pregnancy, is a standing job. The physios reminded me to wear my pelvic belt (lifesaver) BEFORE my pain started and so many other strategies that my brain had forgot to apply to myself! I was so much better in 3 weeks. Obviously I am still challenged sometimes but my strategies for low back pain and pelvic pain are much better. 

Once this was under control I could focus on birth and newborn preparation. They say knowledge is power and who knows which way my birth will go, but the following resources I found so helpful in my preparation and from here.. whatever happens, happens! 

Just found out you’re pregnant? Start here:

Podcast Pregnancy with Physio Laura, 🍎 Pregnancy Nutrition Series with Larissa Telfer:

Nutrition through the trimesters

What NOT to eat

Cravings and weight gain

Podcast: Growing Beth Ryan

EP01: What happens after a positive pregnancy test?

EP02: Early pregnancy ultrasound: The who, the what, the why

EP03: Your incredible body during the first trimester

EP04: Help! I feel soooo sick!!

EP05: Story time! My first trimester

EP06: What if I miscarry? I’m so nervous all the time  

EP07: Your first appointment with a midwife or OB

Information for any stage of pregnancy or birth preparation.

Listed under websites, books, Instagram’s or podcast shows, not in order or relevance 😊

Of course none of this should replace individual advice you get from your care provider!

PODCASTS

Pregnancy with Physio Laura

Amazing content, I specifically liked the episodes with:

Dietician Larissa Telfer;  Nutrition through the trimesters: https://podcasts.apple.com/au/podcast/24-nutrition-through-the-trimesters-pregnancy/id1543672102?i=1000511029445

Midwife Beth Ryan;

Creating a beautiful hospital birth environment 🙋🏻‍♀️ Ask the Midwife Series Ep 2 w/ Beth Ryan: 

Asking questions & managing interventions in birth 🙋🏻‍♀️ Ask the Midwife Series Ep 3 w/ Beth Ryan

Midwide Lauretta, Empowered Birth Series

Birth plans and preferences 🧡 Empowered Birth Series Ep 2 w/ Midwife Lauretta: 

Perineal preparation and tearing 🧡 Ep 3 w/ Midwife Lauretta

Optimal maternal and baby positioning 🧡 Ep 4 w/ Midwife Lauretta:

Doula and Physio Elanor Lambert, own your birth series:

How to transfer to hospital well 👑 Own Your Birth Series Ep 1 w/ Eleanor Lambert 

Birthing positions 👑 Own Your Birth Series Ep 2 w/ Eleanor Lambert

Empowered induction and C-section births 👑 Own Your Birth Series Ep 3 w/ Eleanor Lambert:

Growing.

Beth the midwife, short and sweet snippets of info on certain topics.

Beyond the bump

What to pack in hospital bag

New born must haves and ‘don’t needs’

Welcome to the womb

Pain relief in labour

10 TIPS: Surviving Week One With A Newborn (Midwife Tells All!)

Australian birth stories.

Podcaster Sophie interviews women about their birth stories in a calm and non judgemental fashion. Gives you some insight into how birth can be so different.

For example: Beth Ryan, Vaginal Physiological Birth, Midwife, Birth Educator, MGP

The She Births® Show Podcast

S1, Ep4 – Rhea Dempsey says “Labour pain has a purpose. Trust it”

S1, Ep3 – Dr Howard Chilton on Evidenced Based Natural Parenting

Baby Brain

What To Expect In Your First 6 Weeks Postpartum With Midwife Beth From Birth With Beth

Establishing Breastfeeding with IBCLC Susie Prout

The Australian Breastfeeding Podcast

The most common milk supply myths busted, with your host Susie Prout

Tales from the fourth trimester

Sleep and reflux myth busting with Dr Howard Chilton

Instagram accounts

birthwithbeth_

My favourtie account, if you don’t want to be overwhelmed she would be my one reocmmendation to follow. An amazing midwife, non judgemental posts with cool graphics. She also has both an online birth preparation course and a face to face course which Tom and I attended and LOVED. She has another online course called positive induction and plenty of resources.

physioforwomen_  Go across to reels for free workouts

physio.with.dora

olivia_lactation_consultant

Nicole_kidsphysio

The.mama.physio

Jwp.care

Books

Birth Skills by Juju Sundin

Websites

Susie Prout Lactation consultant

Australian Birth Stories 

-Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

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Here’s the link to the podcast to listen to: https://soundcloud.com/user-570295409/steve-interviews-emily?in=user-570295409/sets/one-fm-interviews-2025

Some key points from the discussion ~

Emily’s top three tips for anyone who wants to stay strong, flexible and pain-free over 50?

1. Anything is better than nothing!
2. Don’t do everything all at once – no need to go to the gym 7 days a week, start slow and build it up, find a realistic routine.
3. Find something that you enjoy!

One myth about ageing and fitness that you’d love to banish forever?

“No pain no gain!” Exercise shouldn’t cause you so much pain that it stops you from doing exercise again, or stops you from moving well, or stops you from doing your day to day activities. A little bit of muscle soreness during exercise okay and sometimes a bit of joint pain is acceptable, but significant pain does not need to be pushed through (see a physio for guidance!)

– Emily Wiedemann
Physiotherapist
GV Sportscare Shepparton

The post ‘Never too late to feel great’- Physio Emily’s OneFM radio interview with Steve appeared first on GV Sportscare.

Most commonly this affects the pubic symphysis joint at the front (over your pubic bone) and the sacroiliac joints at the back of the pelvis (below the dimples in your low back). This can often be quite debilitating and make simple tasks like taking the stairs or picking up your toddler quite difficult.

 Treatment can include:
* Soft tissue massage/myofascial release
* Taping
* Support garments (belts and leggings)
* Education
* Postural correction
* Footwear
* And of course, EXERCISE 

One of the most effective ways to manage pelvic gridle pain is via the appropriate exercise. This can be done via a home exercise program or through our Clinical Exercise classes, which is the perfect way to compliment your physiotherapy management.

All of our physios have undergone additional Women’s Health training and are equipped to assist you with your pregnancy related aches and pains or tailor a home exercise program suitable to you 👏🏼

If you’re pregnant and experiencing pelvic girdle pain, or just want to discuss how you can keep moving well throughout your pregnancy book an appointment online via our website or 📞 58977044

#gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise #pelvichealth #pregnancypain #pregnancy #pelvicpain #womenshealth

Reference:
Ceprnja D, Chipchase L, Fahey P, Liamputtong P, Gupta A. Prevalence and Factors Associated with Pelvic Girdle Pain During Pregnancy in Australian Women: A Cross-Sectional Study. Spine (Phila Pa 1976). 2021 Jul 15;46(14):944-949. doi: 10.1097/BRS.0000000000003954.

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You’ve probably heard the term ‘pelvic floor’ thrown around here and there, but what actually is the pelvic floor and why is it important?

The pelvic floor is a group of muscles located in our pelvis that stretch like a sling from the pubic bone at the front of your pelvis to the tailbone at the back of your pelvis, and side to side to each ischial bone (sitting bones).

In the simplest terms, the pelvic floor supports the pelvic organs that sit above it and prevents the pelvic organs from falling through. Above your pelvic floor sits your important organs including the bladder, bowel and the uterus, and the pelvic floor muscles help to control release of urine and faeces from these organs by relaxing and contracting muscles around the openings of these organs (sphincters). The pelvic floor also plays an important role in sexual function in both males and females.

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Just like any other muscle in your body, the pelvic floor muscles can become weak. This can happen in both females and males! This means that they are unable to support the pressure coming from your abdomen, or cannot control the flow of urine or faeces out of the bladder or bowel.

Some of the signs of this include bladder leakage with coughing, sneezing, laughing, running, jumping, urgency to use your bladder or bowels, or in females, signs of a prolapse including heaviness or pressure or the feeling as though something is coming out of your vagina.

Who is at risk of pelvic floor issues?

 Some people have a higher risk of developing pelvic floor problems:

• Women who are pregnant, recently given birth (regardless of the birth type) or who have ever been pregnant
• Women who are going through menopause or women post-menopause
• People who have had surgery on the pelvis e.g. women who have had gynaecological surgery, men who have had prostate surgery, or following pelvic radiotherapy
• People who participate in high-impact exercise e.g. running, jumping sports or high intensity cardio; or heavy lifting e.g. at work or at the gym
• People who have a chronic cough or sneeze e.g. due to asthma or smoking
• People who suffer from chronic constipation

So, what can physiotherapists do about it?

If you can relate to any of these symptoms, just remember you are not alone. 1 in 4 people (males and females) will experience bladder leakage, 1 in 4 women will experience a prolapse in their life, and 1 in 10 young women will experience bladder leakage during sport – but just because this is common doesn’t mean it is normal!

Physiotherapists are experts in managing musculoskeletal problems, and the pelvic floor muscles are no exception! The research suggests that exercises for your pelvic floor which are done for a minimum of 12 weeks can significantly reduce symptoms of pelvic floor dysfunction, and if started during pregnancy can prevent pelvic floor issues after pregnancy!

Our Shepparton physiotherapists are trained in delivering these exercise programs which we can design for you to complete at home and can make sure that you are completing the exercises correctly. Alternatively, our Clinical Exercise (formerly Clinical Pilates) classes are also designed to target the pelvic floor muscles if this is an issue for you.

I want to exercise – how can I modify my exercise to take care of my pelvic floor?

 If you are worried about your pelvic floor during your regular exercise routine, here are some tips that you can start with to reduce strain on your pelvic floor:

• Engage the pelvic floor before performing an exercise, if you’re unsure how seek help from your Shepparton physiotherapist
• Perform exercises in sitting or lying down, rather than in standing
• Increase the number of repetitions (10-15) or sets (3-4) but reduce the weight you are lifting
• Avoid holding your breath while completing an exercise
• Switch from higher impact to lower impact cardio exercise e.g. walking or swimming rather than running
• Switch from single leg to double leg exercise e.g. skipping on two feet rather than one

Unsure where to start?

Our Shepparton physiotherapists can assist you to form an exercise regime that is safe for your pelvic floor based on your individual needs. We can also help guide if you need to see a specialist women’s health physiotherapist.

Helpful Websites:

Continence Foundation of Australia

Pelvic Floor First, Pelvic Floor Safe Exercises

Go Against The Flow (support for young women with incontinence)

–Emily Wiedemann

Physiotherapist Shepparton

GV Sportscare

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Running is one of the most accessible forms of exercise. But behind every stride lies a complex interaction of movement, muscle control, and force absorption that, if not optimised, can lead to performance plateaus or injury.

Whether you’re a weekend jogger, competitive athlete, or someone looking to return from injury, a Running Assessment offers powerful insights to keep you running stronger, safer, and smarter.

At GV Sportscare Shepparton, we’re proud to offer comprehensive running assessments that go beyond just watching you run. Here’s what it’s all about and why it’s worth considering, no matter where you are in your running journey.

Why Is Running Gait Analysis Important?

Running is incredibly healthy, but it’s also a common source of musculoskeletal injuries. In fact, injury prevalence in runners ranges from 18–92% depending on the population and context. Most injuries stem not from the act of running itself, but from how your body handles the repetitive loads placed on joints, tendons, and muscles (Barton et al., 2016).

Research led by Prof. Christian Barton At Latrobe University  suggests that injury is rarely the result of one factor. Rather, it’s the outcome of a mix of load-related, biomechanical, and sometimes psychological contributors (Barton, 2017).

“Running gait” refers to the sequence of movements your body makes when you run, specifically the cycle of your legs during each stride you take while you run.

A gait assessment helps identify:

• Movement patterns that may overload certain tissues
• Areas of weakness or poor control (e.g. at the hip, knee, or ankle)
• Potential inefficiencies affecting your performance

We don’t assess your running just for the sake of it – we assess to better target our interventions so that we can be confident that they add real value to your training or rehab.

_____________________________________________________________________________________________

How Do We Perform a Running Gait Assessment?

Depending on the runner and their goals, we may assess:

• Treadmill running: Ideal for high-speed video analysis, cueing, and real-time retraining.
• Overground running: Useful when symptoms arise only overground or at specific paces or distances.
• Economy vs Performance vs Pain Triggers

We’ll consider:

• Running economy for distance runners (how your muscles utilise oxygen while you run)
• Performance mechanics for speed-focused athletes
• Pain-based assessments, analysing form during the pace or distance that tends to aggravate your symptoms

This means some runners may be assessed at a comfortable jog, while others may run at race pace, uphill, or with a particular shoe or orthotic – whatever best recreates your natural movement and symptoms.

_____________________________________________________________________________________________

What Should You Expect?

Verbal and Visual Cues

A subtle change in technique can have a big impact. Research suggests gait retraining should follow motor learning principles, including faded verbal feedback, mirrors or video, and continued progression in practice.

Strength & Conditioning Recommendations

If biomechanical faults are identified, we often prescribe targeted strength and conditioning. These are not generic gym routines – they’re tailored to your specific needs, and might include:

• Hip strength and power drills for runners with patellofemoral pain or dynamic knee valgus (Nunes et al., 2018)
• Gluteal and calf strength for Achilles or tibial stress-related pain (Beattie et al., 2014)
• Foot and ankle mobility/stability work for overpronation or plantar fasciitis (Seitz et al., 2014)

Strength training alone has been shown to improve:

• Running economy
• Time-trial performance
• Anaerobic power (vMART) in endurance athletes (Beattie et al., 2014)
  = strength training makes you run faster and better

We follow a process supported by strong evidence and led by expert clinical reasoning.

_____________________________________________________________________________________________

The Role of Load Management

Running technique is important, but understanding your current training load and how it interacts with your body’s capacity is the cornerstone of injury prevention and rehab.

• Reduce overall load if needed
• Improve your body’s capacity to tolerate it
• Shift the load away from sensitive structures
• Keep adapting to your goals and context

Load management strategies may include:

• Modifying your weekly training structure
• Introducing cross-training or active recovery
• Use evidence based progression models to ensure you aren’t increasing load too quickly.

_____________________________________________________________________________________________

What About Footwear and Orthotics?

Shoe choice can influence mechanics, but it’s rarely the sole factor (pun intended!).

We consider:

• Strike pattern (heel vs midfoot vs forefoot)
• Pronation/supination tendencies
• Stiffness and drop of the shoe

Sometimes changing shoes can offload sensitive tissues, but more often, footwear is one piece of a broader plan. Orthotic therapy may be used in cases where there are chronic injuries or other complex issues.

_____________________________________________________________________________________________

So, who are running assessments for?

Everyone.

That’s not a cliché – it’s supported by the literature:

• Recreational runners: Often show biomechanical patterns that can be improved, even without pain
• Competitive runners: Looking for performance edge and injury resilience
• Post-injury runners: Needing a safe, structured return
• Triathletes: Who often show unique gait patterns following cycling due to altered hip/pelvis dynamics (Rendos et al., 2013)

Many runners think gait analysis is only for when you’re injured. That’s simply not true. In fact, many performance gains come from improving neuromuscular control, movement economy, and mechanical efficiency – all of which can be assessed and addressed in a gait assessment session.

_____________________________________________________________________________________________

Are You Ready to Run Better?

A gait assessment is not about fixing every flaw. It’s about finding meaningful, individualised ways to help you run more efficiently, stay injury-free, or finally break through a plateau.

At GV Sportscare Shepparton, we take a personalised, evidence-informed approach—bridging biomechanics, clinical reasoning, and practical strategies to support every runner’s journey.

📞 Book your assessment today and take the next step in your running performance. Book online or call 03 58977044 to book a Running Analysis.

– Ryan Davey, Podiatrist, Shepparton

BIBLIOGRAPHY

Beattie, K., Kenny, I. C., Lyons, M., & Carson, B. P. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845–865.
Nunes, G. S., Barton, C. J., & Serrão, F. V. (2018). Hip rate of force development and strength are impaired in females with patellofemoral pain without signs of altered gluteus medius and maximus morphology. Journal of Science and Medicine in Sport, 21(2), 123–128.
Barton, C. J., Bonanno, D. R., Carr, J., Neal, B. S., Malliaras, P., Franklyn-Miller, A., & Menz, H. B. (2016). Running retraining to treat lower limb injuries: A mixed-methods study of current evidence synthesised with expert opinion. British Journal of Sports Medicine, 50(9), 513–524.
Seitz, L. B., Reyes, A., Tran, T. T., Saez de Villarreal, E., & Haff, G. G. (2014). Increases in lower-body strength transfer positively to sprint performance: A systematic review with meta-analysis. Sports Medicine, 44(12), 1693–1702.
Barton, C. J. (2017). Managing RISK when treating the injured runner with running retraining, load management and exercise therapy. Physical Therapy in Sport, 24, 1–5.
Rendos, N. K., Harrison, B. C., Dicharry, J. M., Sauer, L. D., & Hart, J. M. (2013). Sagittal plane kinematics during the transition run in triathletes. Journal of Science and Medicine in Sport, 16(3), 259–265.

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The demands of pregnancy, birth and the postpartum period involves big changes to the musculoskeletal system. The body needs time to recover and this will impact readiness to return to high-intensity or high-impact activity safely. This would be no different for a runner sustaining a non-pregnancy related injury – our advice would be to commence running again only after appropriate progression through rehab and ticking off key strength and loading criteria!

Can I get back to running/sport/HIIT straight away?

Current guidelines recommend waiting at least 12-16 weeks before returning to running or high-impact exercise. This is to prevent injury to the pelvic floor, abdominal muscles and other joints and muscles.

But this doesn’t mean you can’t be exercising earlier! Low impact or low intensity exercise is safe in the postpartum period from as early as 3 weeks postpartum when directed by a health professional such as a physiotherapist.

Our Shepparton physiotherapists can assess you in the postpartum period, and get you started with your return to exercise at home or the gym, a walking program, or discuss with you our Mums & Bubs Clinical Exercise classes. We recommend a postnatal assessment at the 3-4 week mark to make an individualised plan for returning to exercise.

What about my pelvic floor?

The pelvic floor undergoes many changes during pregnancy, childbirth and postnatally. Read our blog to learn more about the pelvic floor. The pelvic floor can become weak, which means that it doesn’t function as well as it should – this can lead to pelvic floor symptoms like bladder or bowel leakage, urgency or prolapse.

Running, sport and/or high-intensity exercise are high impact activities that increase pressure in the abdomen, which in turn places more pressure and demand on the pelvic floor.

Symptoms to look out for that may indicate your pelvic floor or core isn’t coping with exercise:

• Bladder or bowel leakage (even just a little!) or difficulty emptying bowels
• Urinary urgency (rushing to the toilet)
• Heaviness/bulge/dragging sensation in the vaginal area
• Bulging/doming in the abdomen through an abdominal separation

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Return to running or high-intensity training checklist:

✓ Have already completed at least 6 weeks of low impact cardio exercise, such as walking or swimming

✓ You will have done at least 6 weeks of strength and conditioning in the postpartum period prior to running, to get your muscles strong enough for running/sport/HIIT

✓ Timeline wise, at least 12 weeks postpartum (and even up to 6 months), to allow your body time to heal, improve your strength and prevent pelvic floor dysfunction

✓ A pelvic floor assessment and run/sport/HIIT clearance from a pelvic floor physio

✓ Able to pass a series of pelvic floor loading tests without pelvic floor symptoms above

✓ Able to pass general lower body strength tests – this is the benchmark for all runners/athletes to prevent other non-pregnancy related joint/soft tissue injuries!

How can our Shepparton based Physiotherapists help with your postnatal return to running?

– Complete a post-natal musculoskeletal assessment and pelvic floor screening (as early as 3-4 weeks postpartum), and refer you onto a local pelvic floor physio if indicated

– Develop an individualised exercise program including general strength, mobility, pelvic floor and core exercises

– Facilitate safe return to running, HIIT or your chosen sport by testing you against the criteria above to ensure you are ready to return to this level of exercise

– Work with you to set some short and long term goals!

– Emily Wiedemann
Physiotherapist Shepparton

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Osteoporosis is a condition that affects your bone health, causing them to become weak and brittle. This leads to a higher risk of fractures (or breaks) than in normal bone.  

Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone density.  

Osteoporosis is more common in older females due to reduced estrogen levels after menopause. Estrogen is a hormone that helps to regulate the menstrual cycle, but has an important role in preventing bone loss and keeping bones strong. When estrogen levels drop during menopause, bones break down faster than they can rebuild (this is a normal process, but bone rebuilding matches breakdown rates in healthy bones!).  

Osteopaenia is a less severe form of osteoporosis, where the bone density is lower than normal.

What type of exercise should I do? 

Exercise plays an important role in maintaining bone health throughout life. A combination of weightbearing, resistance and balance exercises are recommended for bone health.

• Weightbearing exercise: any activity where you move your body weight against gravity, typically while standing or with hands on the ground, this can be slow and controlled movements (e.g. squats, push ups) or movements where you land rapidly and firmly (e.g. jumping, jogging, skipping, stair climbing, impact sports). 
• Resistance training: the movement of weight (e.g. weights, resistance bands), this training should progress in intensity over time.  
• Balance training: exercises that challenge your balance, which are very important in preventing falls as we age.
   

How does this improve bone density?

Weightbearing and resistance exercises improve bone density by applying controlled stress to the bones, triggering the body’s natural bone-building process. These exercises encourage the bones to become stronger and denser, which is crucial for people with osteoporosis. 

Does walking count? 

Research has demonstrated that when it comes to our bone health, not all exercise is equal.

Bones benefit when a certain amount of impact or strain is placed on them – which cannot be achieved by walking alone.  

Walking is a great form of exercise for overall health; however, it primarily provides cardiovascular benefits rather than directly improving bone strength. Weightbearing and resistance training is the most effective way to maintain and improve bone density in individuals with osteoporosis.  

“I’m worried about injuring myself by starting a new exercise program” – How can physio help? 

Starting new exercise can be daunting, especially if you are concerned about injuring yourself. It is recommended to consult a physiotherapist for guidance on the best type of exercise for you.  

Physiotherapists are trained healthcare professionals who specialise in diagnosing and treating musculoskeletal disorders, improving physical function and promoting health through exercise.  

Physiotherapists have expertise in prescribing tailored exercise for people with osteoporosis and can accommodate for other medical or physical limitations. This includes considering pre-existing injuries, fitness levels and past exercise experience.  

The good news is it’s never too late to start exercising! 

Additional benefits of strength exercise: 

Strength exercise provides several other benefits including: 

• Increased muscular strength 
• Improved balance and coordination 
• Improved posture  
• Pain management 
• Improved mobility 
• Mental health benefits 
• Improved cardiovascular health 
• Reduced risk of falling (reduced risk of bone fracture or other injury) 
• Easier ability to get on and off the floor – easier to play with the grandkids! 

References 

Healthy Bones Australia. (2025). About osteoporosis. https://healthybonesaustralia.org.au/your-bone-health/about-osteoporosis/  

Healthy Bones Australia. (2024). Exercise and bone health. https://healthybonesaustralia.org.au/wp-content/uploads/2024/11/hba-fact-sheet-exercise-v2-11-24-digital.pdf  

Image sources:

https://msfocus.org/Magazine/Magazine-Items/Posted/Prevent-Osteoporosis-with-6-Bone-Health-Boosters

– Zoe Boldiston
Physiotherapist Shepparton

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Sunlight, which is part of the electromagnetic spectrum shown in Figure 1, is vital for regulating biological rhythms and supporting various bodily functions.

The sun’s light spans a broad spectrum, including ultraviolet (UV) radiation, visible light, and infrared radiation, each influencing the body in unique ways.

Despite the evolutionary significance of sunlight, modern human behaviors — such as the widespread use of sunscreen and sunglasses — have led to an unintended disruption of this natural process, with potential negative consequences for our health.

Figure 1.

This blog by Shepparton Podiatrist, Ryan Davey, delves into the fundamental role of native light frequencies from the sun; specifically UVB light and how it is utilised for the creation of vitamin D in the body.

This blog will explain the various functions of vitamin D, specifically examining its role in the:

• Musculoskeletal system
• Immune response
• Neurological health

It also explores why blocking sunlight, through the use of sunscreen or even indoor living, might be detrimental to health, and how these practices may hinder the body’s ability to produce the necessary quantities of vitamin D.
Then it offers practical recommendations for balanced sun exposure and mitigation of potentially harmful frequencies from indoor living and screen time.

Circadian rhythm

The circadian rhythm is your body’s natural 24-hour internal clock, influenced by light and dark cycles in the environment. This rhythm regulates essential biological processes such as sleep, hormone production, and metabolism, aligning them with the day-night cycle.

Sunlight plays a crucial role in resetting and maintaining this rhythm by signaling the brain to suppress melatonin (the sleep hormone) during the day and increase its release as night approaches.

In the modern world, many start their day by checking a phone or switching on the lights, followed by a commute to indoor, screen-based work under more artificial lighting. After work, we return home, cook and eat dinner under bright lights, and then often unwind in front of the television. This scenario does not allow for an accurate circadian rhythm to be maintained. This may be important for optimal health in ways we are only beginning to understand.

Figure 2.

Vitamin D: Bone Health, Immunity, and Brain Function

BONE HEALTH

Vitamin D plays a crucial role in keeping bones strong and healthy. It helps the body absorb calcium, which is essential for building and maintaining bone density. This prevents bone-related conditions like osteoporosis which can weaken bones, especially in older populations. By improving calcium absorption and supporting the natural process of bone repair, vitamin D helps lower the risk of fractures, thus improving falls outcomes which has been shown to be the largest contributor to hospitalisations among the elderly. A large scale research analysis revealed 35% of total hospitalisations of people 60 and over are due to falls. Some research papers report the rates could be as high as 60% in some populations.

IMMUNITY

Vitamin D also plays a critical role in the immune system by regulating inflammation and enhancing immune cell responses. It helps balance inflammatory processes, which is essential for preventing autoimmune diseases. Low vitamin D levels are linked to higher risks of infections and chronic inflammatory conditions like rheumatoid arthritis.

A study published in early 2022 displayed some striking results regarding vitamin D and severity of Covid19 infections. It was found that people who had above 20 ng/ml vitamin D had 14 times better outcomes in regard to severity and duration of illness. Vitamin D also had a significant impact on reported mortality rates across all demographics of people infected with COVID19.

BRAIN FUNCTION

In the brain, vitamin D receptors are present in regions governing mood, learning, and memory. Deficiencies have been linked to depression and neurodegenerative diseases. While supplementation can help, obtaining vitamin D naturally through sunlight is preferable. See figure 3 for reference on the major differences between the form derived from sunlight vs consumed through the digestive system.

Figure 3: Sunlight vitamin D vs Dietary vitamin D

If you have had general blood work done recently, or intend to have testing done, the normal range for vitamin D are:

• Sufficient levels: 50–125 nmol/L (20–50 ng/mL)
• Insufficient levels: 30–50 nmol/L (12–20 ng/mL)
• Deficient levels: Less than 30 nmol/L (less than 12 ng/mL)

Blocking Sunlight: The Impact of Sunscreen, Sunglasses, and Indoor Living

The use of sunscreen and sunglasses, though well-intentioned, inadvertently reduces vitamin D synthesis. Sunscreens contain active ingredients like avobenzone, oxybenzone, and octinoxate that block UVB rays. While sunscreen lowers the risk of US skin damage, excessive use—especially combined with limited natural sun exposure—can lead to vitamin D deficiency. Striking a balance between sun protection and vitamin D production is essential.

Furthermore, sunglasses block UV and blue light, altering the sunlight that reaches the retina. This means that although sunglasses are seen as eye protection, they can have a significant negative effect on the body’s circadian rhythm.
One proven function of the retina is regulation of the sleep-wake cycle. Blocking light during the day disrupts this balance, causing sleep disturbances and hormonal imbalances. This means that overusing sunglasses outdoors can have extensive unintended consequences.

See figure 4:

Understanding the Balance of Light

In contrast to sunlight, artificial blue light from LEDs, laptops, and smartphones disrupts circadian rhythms and melatonin production. Blue light overexposure, especially at night, suppresses melatonin (our sleep hormone), leading to insomnia, daytime fatigue, and increased risks of chronic diseases like obesity, type 2 diabetes, and cardiovascular issues.
Disrupted circadian rhythms impact metabolism and hormone levels, throwing off essential processes and contributing to chronic health problems. While sunlight supports our biology, the prevalence of artificial light at inappropriate times poses serious risks to health and longevity.

While sunlight is fundamental to human biology, artificial light—particularly blue light—presents significant challenges. Not all light is created equal. Sunlight provides essential light frequencies for vitamin D production, circadian rhythm regulation, and other physiological processes.

Practical Tips for Sunlight Exposure

Balancing your sun exposure and mitigating exposure to artificial light is undeniably important. This practice can also amplify other health practices in your current routine.
Balancing sun exposure while protecting against harm can optimize vitamin D levels and overall health. Here are practical strategies:

1. Morning Sun Exposure: Aim for 30 minutes of unfiltered sunlight exposure in the morning to prime your skin and set your circadian rhythm.
2. Consistent UV Light Exposure (10 am–4 pm): Start with 3×5 minute sessions, then progressively increase duration. Similar progressive overload principles can be applied to sun exposure just like training a muscle in the gym. Slow and steady increases win in the long run. Pay close attention to skin redness or tenderness as this will be important in finding your current limit and be more accurate with your sun exposure.
3. Selective Sunscreen Use: Use hats, clothing, or natural sunscreens like zinc-based or beef tallow products when needed. Apply selectively to sun-sensitive areas (e.g., face and shoulders) rather than full-body use to balance protection with vitamin D synthesis.
4. Limit Sunglasses: Avoid sunglasses in the morning to allow natural sunlight to regulate circadian rhythms. For glare protection, opt for lenses that allow more light transmission rather than a polarized lens which completely blocks certain important frequencies.
5. Maximize Natural Light Indoors: Increase exposure to natural light by opening windows, curtains, and blinds. Position workspaces near windows to benefit from sunlight throughout the day.
6. Protect Against Artificial Blue Light: Limit screen time in the evening and wear PPE such as blue-light-blocking glasses, particularly at night, to support accurate melatonin release and sleep quality. We recommend Block Blue light as a good place to source your glasses, as well as further information on improving your light environment. https://www.blockbluelight.com.au/?ref=RYANDAVEY

Summary

Sunlight is the primary source of vitamin D, responsible for 80-90% of production, while food provides only 10-20%.

Sunlight and vitamin D play an integral role in health and wellbeing, interacting with almost all bodily systems.

Excessive sunscreen use can hinder vitamin D synthesis, so strategic application is essential to balance protection with the proven health benefits of sun exposure.

Sunglasses block essential light frequencies that regulate circadian rhythms, potentially impacting sleep and hormonal balance.

Striking a balance between sun protection and exposure is crucial for optimizing vitamin D levels, sleep quality, and overall well-being.

By embracing the power of sunlight, you can unlock a vast array of health benefits and support your overall well-being. I’ve seen first hand, the profound impact this essential nutrient can have on all aspects of health. So, step outside, soak up some sun, and let your body reap the rewards of this natural, free source of energy and vitality. Your health will thank you.

References:

Dror, A. A., Morozov, N., Daoud, A., Namir, Y., Yakir, O., Shachar, Y., … & Sela, E. (2022). Pre-infection 25-hydroxyvitamin D3 levels and association with severity of COVID-19 illness. PLoS One, 17(2), e0263069.
Karlsson, M. K., Magnusson, H., von Schewelov, T. P., & Rosengren, B. E. (2013). Prevention of falls in the elderly—A review. Osteoporosis International, 24(3), 747–762. https://doi.org/10.1007/s00198-012-2256-7)

Images sourced from:

https://www.hukseflux.com/library/measuring-sunlight-what-instrument-to-use

https://astonrx.com/blogs/read/managing-your-circadian-rhythm

Ryan Davey

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