The Bright Side: The Benefits of Taking in Some Sun and Vitamin D
In today’s increasingly indoor lifestyle, many people overlook one of the simplest yet most powerful health boosters available for free: sunlight. Taking in moderate amounts of sun not only uplifts your mood but also plays a crucial role in maintaining optimal health—largely due to its relationship with vitamin D production.
Vitamin D, often referred to as the “sunshine vitamin,” is a fat-soluble vitamin that the body produces when exposed to ultraviolet B (UVB) rays from the sun. While it can also be obtained from certain foods and supplements, natural sunlight remains the most efficient source. Vitamin D is essential for calcium absorption, which helps build and maintain strong bones. A deficiency in vitamin D can lead to rickets in children and osteomalacia or osteoporosis in adults, making regular sun exposure an important preventive measure.
Beyond bone health, vitamin D also plays a significant role in supporting the immune system. Research has shown that adequate levels of vitamin D can help reduce the risk of infections, including respiratory illnesses. It may also modulate immune responses, potentially lowering the risk of autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
Sunlight exposure has mental health benefits as well. Exposure to sunlight triggers the brain to release serotonin, a neurotransmitter that contributes to feelings of well-being and happiness. This helps explain why people often feel more energetic and positive on sunny days. For those affected by seasonal affective disorder (SAD)—a type of depression that occurs at certain times of the year, usually in the winter—sunlight can be a particularly powerful natural remedy.
There is also evidence suggesting that vitamin D may have protective effects against certain cancers, cardiovascular disease, and type 2 diabetes. While more research is needed to fully understand these connections, maintaining adequate vitamin D levels remains a promising factor in long-term health.
However, balance is key. Excessive sun exposure can increase the risk of skin damage and skin cancer, so it’s important to enjoy the sun safely. Experts generally recommend about 10 to 30 minutes of midday sun exposure several times per week, depending on skin tone, location, and time of year. Using sunscreen after this initial exposure period helps protect against harmful UV rays while still allowing for some vitamin D production.
Incorporating moderate sun exposure into your daily routine—whether through a walk, time in the garden, or outdoor exercise—can offer both physical and psychological benefits. So the next time the sun is shining, take a moment to step outside. Your body and mind will thank you.
TW: Does the state of Pennsylvania provide reparations or any form of compensation for prisoners who were wrongfully convicted?
DG: No they don’t, not even an apology.
TW: When you were incarcerated, what was the thing you missed the most about loosing your freedom?
DG: I missed my family the most, especially when they started getting sick and dying. I couldn’t be there to hold their hands, say goodbye, or apologize for my misdeeds.
TW: What was a typical day like living on death row and in solitary confinement?
DG: Waking up every morning at 6am to stand at the door for count; catching the guard with the sign-up sheet for the yard/ shower; then the morning meal. Most of the day was spent in my 8’ x 10’ cell watching TV, painting and educating myself about fighting this injustice.
TW: You met the legendary Mumia Abu-Jamal who like you continues to profess his innocence.Why do you think the state of Pennsylvania won’t provide him with a new trial even though in 2011 he was taken off of death row and moved into the general population?
DG: In my opinion, Mumia is in a political quagmire that has spiraled out of control. His accusers forged this case against him to blame him for the death of Officer Faulkner in spite of the evidence leading to a more likely suspect. Mumia is a political activist in the wrong place whom they wanted to silence.
TW: What was that first day like when you were released from prison on February 28th, 2024.
DG: I was very disoriented and fearful, thinking that the guards were going to come after me and drag me back because I know how evil these people can be. Also, it didn’t feel real, even after I walked into my aunt’s house and saw my family standing there in front of me. Sadly, I couldn’t recognize any of them. I missed watching them grow up. I couldn’t feel the immediate connection.
TW: What was the key to surviving 30 years in prison mentally and physically?
DG: The keys to my survival were educating myself and learning to paint. Some of the other death row prisoners like Mumia taught me the importance of education and finding my strengths to make it from one day to the next. One of my strengths was painting. My paintings helped me navigate through my childhood traumas and pains. It also helped me acquire income to purchase books, commissaries and to provide charity to pay it forward.
TW: While incarcerated you started to tap your creativity as an artist by relaying on canvas the things that you went through leading up to and during your incarceration?How much did your creative pursuits assist you in enduring the daily trauma of prison life?
DG: Prison, especially death row solitary confinement is a Hell that can make you or break you. My righteous indignation over my unjustified imprisonment lit a fire in my belly to fight back. Through art, I found my voice to tell my story in a way that the public could relate and sympathize with what I was going through. I didn’t know this at the time. I was just trying to survive by putting one foot in front of the other. My art and story drew local and international attention.
Artwork by Daniel Gwynn, Copyright 2025
TW: You have a perspective on life like most folks if fortunate never will have.What would say to those who have never been imprisoned that take their freedom for granted?
DG: I would say that it’s a shame that they are taking their precious freedoms for granted: the right to vote; the freedom to choose how you live; the freedom to have a family and raise them; and the freedom to make this world a better place. I was trapped in a box where the walls closed in on me day after day, and I was suffocated by the onslaught of corruption, biases and injustices with my hands tied. Out here, I see people walking around with their hands tied and taking for granted those precious freedoms; a self-inflicted debilitation that’s leaving people angry and feeling hopeless.
TW: Why do you think there is such a high recidivism rate amongst black men in America?
DG: I believe it’s due to the intentional systemic miseducation and socio-economic attack on the black community. The game is rigged, and with boots on our neck we can’t breathe. When I got out, I had to sign up for welfare benefits to help get me started. A couple of weeks later I found a part- time job and a place to live. Seeking to follow the rules, I reported this to the welfare office. Would you believe that they immediately cut my benefits.
TW: What is a typical day like for Daniel Gwynn these days?
DG: Most of my time is spent alone studying, working and exploring. I’m trying to learn about the world out here and how to be a good steward. Tackling technology and social scenes has been my greatest challenges. I’m also battling the mental imprint left on me by prison. I’m making progress though while advocating for the next wrongful conviction to be overturned.
To access the artwork of Daniel Gwynn, the 197th person to be exonerated from Death Row in America, link here: https://www.danielgwynn197.com
My cell was on the second tier on the very narrow part of the catwalk. The door was steel, with a sliver of a window and a horizontal slot in the middle of the door for passing meal trays through, and my hands for cuffing. The cell dimensions were 8-by-12 feet reinforced concrete steel walls. The metal furniture (bed frame, stool, desk cabinets & sink toilet combo) was bolted to the walls and floor. A flimsy plastic mattress and pillow were stuffed with some kind of synthetic fibers were provided to sleep on. On the back wall was a vertical sliver of a security window framed by steel bars. The colors were drab and depressing. The cell, dark and cold, was provided with central air circulated through ventilation systems crusted with dust & disease, where if one person got sick everyone was at risk of getting sick.
I was in solitary confinement, where I spent 22 hours a day (Mon-Fri) eating alone, reading, watching a television I had to purchase, and teaching myself how to paint. My time was plagued by neighbors who suffered from mental illnesses that caused them to relive their horrible crimes. Some professing their innocence and searching for someone to believe them. Others were so terrified of being executed that they cried themselves to sleep. Some were so miserable that they wanted others to be miserable too. So they would bang on the walls or metal furniture in the cell all times of the day and night.
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My cell was constantly assaulted by guards in search of contraband or those who just wanted to be an oppressor. Every time I exited the cell, I was strip-searched. There was no privacy to wash up in the sink or use the toilet. The guards wanted to be able to see me at all times. This is the excuse they used to justify keeping a security light on in the cell all day and night, disrupting my sleep.
I was very angry about what was happening to me. But instead of being negative, I turned it into a positive and armed myself with the education to fight back. I acquired my GED, Paralegal Degree and taught myself to paint. I exercised in that tiny cell to stay in shape and surrounded myself with positive influences that not only provided quality education but also lessons on how to survive. To alleviate the misery of my confinement, I would play Chess with a neighbor, hollering Chess moves across the tier or in the vents. Most of the time we were given respect by the other prisoners who would allow us to play. I chose not to let this experience break me. I survived.
The yard was a tiny space. There were 23 cages no bigger than a parking space lined up side-by-side in rows. We were enclosed with cyclone fencing for the walls and ceiling. Each gate was secured with a padlock. Two prisoners in a cage for two hours. Not very much room to walk, run, or even move around in. You had to be really cool to be in the cage with someone or out to settle a dispute.
We weren’t really permitted to bring anything to the yard. It depended on the guards’ mood. Sometimes, we could bring a board game, a deck of cards and maybe a bottle of water. Sometimes nothing at all. There was a prisoner yard worker who was permitted to bring out a toy box full of board games (Scrabble, Chess, & Monopoly) and boxes of Dominoes. There wasn’t much to choose from.
Under the watchful glare of the CO, the yard worker would walk from cage to cage passing out a board game, tissue or some contraband he was given permission by the CO to hand out, like a Ziplock bag to pee in. Once outside you had to stay out. You could go in to use the bathroom, but you couldn’t come back out.Most times, it was difficult to get a CO’s attention to be escorted back to your cell to use the bathroom. The COs would be inside taking a nap or playing cards.
Many prisoners would have a workout regimen with a group of others in the neighboring cages. Everyone would have their own version of the best workout list and would consult or critique each other’s list. We didn’t have any equipment or mats. Just the hard concrete. We’d use our winter coats or padded gloves to get down on the ground. When we didn’t have a coat, we’d use our jumpsuits. There wasn’t any pullup bar, so we’d string our jumpsuit through the holes in the fence and tie it off.We needed to stay in shape, maintain some form of good health because the food was bad, and we were locked down 22 hrs. Mon-Fri. No yard on Sat & Sun.
When two prisoners didn’t get along, they would sign up to get into a cage with each other. Once the CO went inside of the building, the two combatants would mix it up. The yard would grow eerily quiet while spectators watched silently, cheering on whomever was their favorite. The combatants were oddly respectful as they went at each other, not wanting to do too much damage to avoid drawing the attention of the Cos or medical. Once they’ve made their point, they’d pick up the loser, dust them off and go to their respective corners to boast about how they held their own or lick their wounds.
In other cases where they wanted to do some damage, they would smuggle their makeshift weapons to the yard (a piece of sharpened steel they found or toothbrush) and go at each other before the COs noticed. No care or respect for each other’s life. They wanted to do some damage. All of this violence sickened me, and I refused to watch. Some loved the violence and instigated the animosity or goaded the protagonists.
On a normal day, we’re in the yard holding intelligent conversations about legal cases, improving our quality of life, fighting the system, or playing board games/cards through the fences. My favorite games were Scrabble, Chess and Pinochle. Some COs would let us pair up in the yard with adjoining cages, so we could get a game in.
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About The Author: Daniel Gwynn is an artist and former death row prison inmate in the state of Pennsylvania who served nearly 30 years for a murder he did not commit. Since his release on February 28, 2024, Daniel received his CPS (certified peer support specialist) in the PA department of corrections. To access Daniel Gwynns amazing artwork, link here: https://www.danielgwynn197.com/
A recent study by the nonprofit Prison Policy Initiative of incarceration rates rated each US state as if it was an independent country. The statistics measure how many persons are incarcerated for every 100,000 citizens.
Among countries, El Salvador has the world’s highest incarnation rate with 1,086 incarcerated for every 100,000. No surprise there, I suppose.
But right behind El Salvador is Louisiana, with 1,067, then
Mississippi, with 1,020. Next in line were, Arkansas (912), Oklahoma (905), Alabama (808), Kentucky (889), Georgia (881), Tennessee (817), and South Dakota (812).
Next was Cuba (794), then Wyoming (785), Montana (758), Texas (751), Alaska (744), Indiana (721), Idaho (720), Missouri (713), Arizona (710), Florida (705), Virginia (679), West Virginia (674), Kansas (648), and New Mexico (647).
Only then did another country enter the statistics, with Rwanda (637), then Ohio (621) and Wisconsin (615). The US national average was 614.
Massachusetts has the lowest incarceration rate in the country.
Example countries are, Turkmenistan (576), Panama (499), Brazil (390), Costa Rica (343), Eswatini (243) (I have no idea where that is!)
The lowest incarceration rates in the world are, Gambia (22), Congo (33), Nigeria (35), Central African Republic (40), Yemen (35), Japan (36), lowest among developed countries.
Among countries that the US considers ‘bad actors’ we find Afghanistan (45), Syria (60), Angola (79), Hong Kong (106), Romania (124), Zimbabwe (138), Uganda (150), Serbia (162), China (165), Iraq (179), Albania (195), Venezuela (199), Iran (228). All have incarceration rates lower than any US state.
Draw your own conclusions from these statistics. Something is very wrong in this country.
The FAA’s Challenges and the State of Air Travel in America
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Is It Safe to Fly?
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In recent months, a series of high-profile incidents involving passenger flights in the United States has raised concerns about the safety of air travel. From near-misses on runways to mid-air mechanical failures, these events have left many wondering: Is flying still as safe as it once was? And could these incidents be linked to the upheaval within the Federal Aviation Administration (FAA) in recent years, including the mass firings of federal workers during the Trump administration?
The FAA, the agency responsible for regulating and overseeing civil aviation, has faced significant challenges in recent years. During the Trump administration, the federal workforce experienced widespread disruptions, including hiring freezes, budget cuts, and the dismissal of key personnel. Critics argue that these actions may have weakened the FAA’s ability to maintain its rigorous safety standards. While the FAA has long been a global leader in aviation safety, the loss of experienced staff and institutional knowledge could have created gaps in oversight and enforcement.
Since then, the FAA has struggled to rebuild its workforce and address systemic issues. A 2023 report by the Department of Transportation’s Office of Inspector General highlighted staffing shortages and outdated technology as ongoing concerns. These challenges have coincided with a surge in air travel demand as the industry rebounds from the COVID-19 pandemic. The combination of increased traffic and strained resources has put additional pressure on an already overburdened system.
Despite these issues, aviation experts emphasize that flying remains one of the safest modes of transportation. The U.S. commercial aviation industry has not experienced a fatal crash involving a major airline since 2009, a testament to the robust safety protocols still in place. However, the recent spate of incidents—such as runway incursions, engine failures, and near-collisions—has sparked debate about whether the system is being pushed to its limits.
So, is it safe to fly? The answer, for now, is yes—but with caveats. While the FAA and airlines continue to prioritize safety, the agency must address its internal challenges to maintain public confidence. This includes investing in modernizing its systems, hiring and training more air traffic controllers, and ensuring that safety regulations keep pace with the growing complexity of air travel.
For passengers, the best course of action is to stay informed and vigilant. While the odds of being involved in a serious aviation incident remain extremely low, the recent events serve as a reminder that safety is a shared responsibility. As the FAA works to address its shortcomings, travelers can take comfort in knowing that the aviation industry’s commitment to safety remains unwavering—even in the face of mounting challenges.
In the end, the skies are still safe, but the margin for error may be shrinking. The question is whether the FAA can rise to the occasion before another crisis forces its hand.
