What if the health authorities advised you not to drink water or breath air? You would think it’s April fool’s day or some other joke, right? Guess what! They’ve been doing something very similar—and they are dead serious.
Sunlight—along with food, water, and air—is a basic element of life on Earth. The sun keeps the entire solar system alive and spinning. As a matter of fact, the formation of hydrogen on the Sun’s surface ignites the chain reaction from which every known chemical element is created.
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Now, that same sun supposedly threatens to ruin your health and give you skin cancer. Too much of anything can hurt you, but the public fear of sun definitely went too far. This article busts the common myths and reveals the facts about safety in the sun. You will learn how to reap the amazing health benefits of moderate sun exposure and avoid the potential risks.
Sunlight and vitamin D
When sunlight (UV-B rays, to be more precise) hits our skin, it stimulates the production of vitamin D3 —a molecule essential for our physical and mental health. Supplying us with vitamin D, sun exposure:
- Keeps our bones strong and healthy
- Protects us from depression and other mental disorders
- Regulates our immunity and helps us fight cancer
- Stimulates the probiotic bacteria in our gut
Sunlight is our main source of vitamin D. Some foods also contain vitamin D, but we can’t get enough of it from our diet. The message from mother nature is clear: if you hide from the sun, you will lack a vital nutrient and endanger your health.
Beyond vitamin D—sunlight nurtures our body in many other ways
You can take a vitamin D supplement during winter—and reap many potential benefits discussed in this article —but don’t think it can replace the sun. It gives us life and benefits our health on many more levels.
Additional benefits of sunshine
Boosts our mood
Sunlight triggers the release of beta-endorphins and serotonin in our brain, making us feel happy, focused, and energized. The lack of sun exposure can even cause a mild depression, known as Seasonal Affective Disorder (SAD).
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Extends our lifespan
According to this Swedish study, “ avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.”
Protects our heart and blood vessels
Besides vitamin D, sunlight also stimulates our body to produce nitric oxide and improves our cardiovascular health .
Do you even need scientific discoveries to tell you that sun exposure lifts your mood and wellbeing? The feeling of warm rays on your skin after a few gloomy days makes it perfectly clear.
How much sun exposure is optimal for your health?
In this article , we explain how much sun exposure you need in order to supply your body with enough vitamin D. It depends on many factors such as skin color , latitude , time of the day/year .
Dr. Michael Holick , renowned for his vitamin D expertise, suggests sensible sun exposure for optimal health and wellbeing. According to him, you should sun bathe for one-half of the time it would take you to get sunburned. For many people, this means 15-30 mins on the hot summer sun . Vitamin D production peaks around noon, but so does the risk of burning your skin.
Did you know? A pigment called melanin determines the color of our skin and acts like a natural sunscreen. Dark-skinned people can tolerate more sun exposure, but also need more time to produce enough vitamin D.
Again, enjoying the sun goes far beyond the story of vitamin D. Don’t just sneak out of your home to get your daily dose and then hide for the rest of the day.
In this interview, Dr. Holick goes into details about the importance of sun exposure for our health:
Let this nature’s gift charge your batteries a bit more, but beware—that doesn’t mean you should turn into a lobster every summer.
Safety in the Sun — Facts vs Fiction — Skin Cancer
You’ve probably stumbled upon claims that give the sun a bad name. We’ll now dive into the science (and motive) behind this fear-mongering, but first, take a moment and think for yourself. How could something so vital for us— something that fuels our entire planet with energy and life —cause a terrible disease like cancer? Does it make sense to you? How would you react if someone told you that drinking water causes cancer?
Truth be told, many studies indicate a positive relationship between sunburns and the incidence of some skin cancers, including melanoma. Back to the water analogy: it’s insane to think that water is bad for the human body, but you can get water poisoning if you drink too much; it could even kill you.
Sensible sun exposure is one thing and damaging your skin with excess radiation is something completely different. For example, here’s what this review on sun exposure and melanoma risk concluded: “ More recent studies suggest intermittent exposure to have a protective effect .”
Not to mention the numerous studies that indicate the anti-cancer effects of vitamin D. This study even linked lower vitamin D levels with poor outcomes in patients with melanoma. Pretty ironic, right? What’s more, light therapy—and of course sunlight— can successfully treat:
- Seasonal affect disorder
- Sleep disorders
- Skin conditions like psoriasis, eczema, and acne
So, how come the sun has gained such a bad reputation? Cosmetic companies—that by the way fund the world’s leading dermatological organizations—have misinterpreted and misused a few studies to proclaim a global war on sun exposure .
Their persuasive campaign, supported by the health authorities and mainstream media, has led people to believe they are risking their health the moment they go out in the sun without sunscreen.
As a result, the use of sunscreen is skyrocketing, as well as the income of the cosmetic industry. Guess what else is on the rise? Skin cancer rates. Despite the growing “awareness” and the sunscreen mania, more and more people get skin cancer every year.
The solution is the problem?
The irony couldn’t be bigger with this one: a growing body of evidence indicates that some types of sunscreen can increase the risk of skin cancer. Wait… WHAT? That’s right, something that people rely on to protect themselves from this terrible disease might actually add fuel to the fire.
How is that possible? First of all, many sunscreen brands use toxic chemicals like oxybenzone, octinoxate, homosalate etc. According to this report by the Environmental Working Group (EWG), these chemicals can penetrate our skin and wreak havoc on our immune system and hormonal balance. Some of them are known to cause serious skin allergies.
Did you know? A CDC study investigated if the people had sunscreen residues in their bodies. They detected oxybenzone in 96.8% of the urine samples.
Also, they block the UV rays—disabling the vitamin D production in our skin—but leave us exposed to the rest of radiation spectrum. If you spend hours on the hot sun, slathering on your sunscreen lotion, excessive UV radiation combines with harmful chemicals to produce a dangerous “beach cocktail.”
But let’s not use the same fear-mongering strategy and claim that sunscreen causes cancer. Just keep in mind that some products can do you more harm than good.
Healthy alternatives
The EWG’s report recognizes zinc oxide as a much healthier alternative if you want to spend some extra minutes on the beach. They concluded that nanoparticles of zinc oxide don’t penetrate through the skin, but you can choose a non-nano (larger particles) option to stay on the safe side.
If you want to avoid sunscreen lotions altogether, cover your skin with thin clothes. Whatever protection you choose, make sure to hide in the shade before your skin turns red.
The sun is awesome—sunburns suck . They hurt, don’t let you sleep, and can increase your risk of skin cancer. Avoid them at all costs. But, in case you do get burned, dairy products like yogurt work wonders on damaged skin 😉
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Eat your sunscreen
Of course, this doesn’t refer to your lotion bar (even if it’s all-natural). The thing is, foods rich in antioxidants will protect your body from UV-induced damage. Consume plenty of fresh fruits and vegetables—especially berries, wheatgrass , and other greens—during your sun-bathing season. Flaxseed, chia seed, and fish oil provide plenty of omega-3s for an additional protective layer.
Take-home messages
- Don’t let the public pressure scare you away from the sun; it gives us energy, shields our health, and uplifts our mood.
- Sunlight is our main source of vitamin D, which plays many essential roles in our body.
- Sunburns can damage your skin, increasing your risk of skin cancer.
- Always hide in the shade before your skin turns red; that way you will reap the amazing benefits of sunlight without risking your health.
- Many sunscreen brands contain harmful chemicals that can ruin your health and even contribute to skin cancer; choose healthier, mineral-based alternatives.
- Keep your clothes on and wear a hat during the long periods of sun exposure.
Final Words
Hopefully, you learned some new facts about safety in the sun. Use that knowledge to optimize your vitamin D absorption and reap other benefits of sensible sun exposure.
Are you a type of person that gets sunburns no matter what? How do you protect your skin from excessive sunlight? Feel free to hit a comment!
Thanks for reading and enjoy the sun!
References
- Mead, M. N. (2008). Benefits of Sunlight: A Bright Spot for Human Health. Environmental Health Perspectives, 116(4), A160–A167.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/ - Mayo Clinic. (2017). Seasonal affective disorder (SAD) – Symptoms and causes . https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
- Lindqvist, P., et al. (2016). Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort. Journal of Internal Medicine, 280(4), pp.375-387. https://www.ncbi.nlm.nih.gov/pubmed/26992108
- Fleury, N., Geldenhuys, S. and Gorman, S. (2016). Sun Exposure and Its Effects on Human Health: Mechanisms through Which Sun Exposure Could Reduce the Risk of Developing Obesity and Cardiometabolic Dysfunction. International Journal of Environmental Research and Public Health, 13(10), p.999. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5086738/
- Wu, S., et al. (2016). History of Severe Sunburn and Risk of Skin Cancer Among Women and Men in 2 Prospective Cohort Studies. American Journal of Epidemiology, 183(9), pp.824-833. https://www.ncbi.nlm.nih.gov/pubmed/27045074
- Oliveria, S. (2005). Sun exposure and risk of melanoma. Archives of Disease in Childhood, 91(2), pp.131-138. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2082713/
- Gordon, R. (2013). Skin Cancer: An Overview of Epidemiology and Risk Factors. Seminars in Oncology Nursing, 29(3), pp.160-169. https://www.ncbi.nlm.nih.gov/pubmed/23958214
- Bastuji-Garin, S. and Diepgen, T. (2002). Cutaneous malignant melanoma, sun exposure, and sunscreen use: epidemiological evidence. British Journal of Dermatology, 146(s61), pp.24-30. https://www.ncbi.nlm.nih.gov/pubmed/11966729
- EWG’s 2017 Guide to Safer Sunscreens . https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/#.Wr0W54hubIU
- Calafat, A., Wong, L., Ye, X., Reidy, J. and Needham, L. (2008). Concentrations of the Sunscreen Agent Benzophenone-3 in Residents of the United States: National Health and Nutrition Examination Survey 2003–2004. Environmental Health Perspectives, 116(7), pp.893-897. https://www.ncbi.nlm.nih.gov/pubmed/18629311
- Fernández-García, E. (2014). Skin protection against UV light by dietary antioxidants. Food & Function, 5(9), p.1994. https://www.ncbi.nlm.nih.gov/pubmed/24964816
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- Hat at the beach by skeeze
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