As a Southern California native, surfer, and lifelong athlete, I’ve spent most of my life outdoors, soaking up the sun. My experiences in the sun have shaped not only my health but also my perspective on how critical sun exposure is to our well-being. As a health and fitness expert, I advocate for awareness and education on this topic because while the sun offers unparalleled benefits for our health, the way we approach sun exposure has changed drastically, sometimes to our detriment.
The Power of Vitamin D: Why We Need the Sun
Vitamin D, often called the "sunshine vitamin," plays a crucial role in our overall health. Unlike most vitamins, Vitamin D functions more like a hormone, influencing many aspects of our biological systems. It is synthesized in the skin through exposure to ultraviolet B (UVB) rays from the sun. When your skin is exposed to sunlight, a chemical reaction occurs, allowing your body to produce vitamin D naturally. This is essential because food sources alone rarely provide adequate amounts of this vitamin.
Vitamin D’s Role in the Body
- Bone Health: Vitamin D is key to calcium absorption. Without it, our bodies cannot effectively absorb calcium, leading to weaker bones and increasing the risk of osteoporosis and fractures.
- Immune Function: It plays a major role in supporting the immune system, helping to protect against illnesses ranging from the common cold to more serious autoimmune diseases.
- Mood Regulation: Vitamin D has been linked to mood regulation, reducing the risk of depression, anxiety, and seasonal affective disorder (SAD).
- Hormone Balance: Sun exposure influences the production of serotonin, often referred to as the "feel-good" hormone. It also plays a role in regulating melatonin, which affects our sleep-wake cycles.
- Cardiovascular Health: Emerging studies show that vitamin D can help regulate blood pressure and reduce the risk of cardiovascular diseases.
Unfortunately, the modern-day approach of spending most of our time indoors, compounded by heavy sunscreen use, has led to a global increase in vitamin D deficiency. A deficiency in vitamin D can have a ripple effect on our health, leading to problems such as weakened bones, a compromised immune system, and even mood disorders. As someone deeply invested in health and wellness, I’ve seen firsthand how vital sun exposure is for maintaining a healthy lifestyle.
The Timing and Quality of Sun Exposure
Not all sun exposure is created equal. To maximize the benefits of the sun while minimizing the risks, it’s important to understand the timing, UV index, and the spectrum of light rays.
Morning Sun: The Power of Red and Near-Infrared Light
Early morning sunlight is rich in red and near-infrared (NIR) light, which penetrates the skin deeply without causing harm. Red light stimulates collagen production, aids in wound healing, and promotes healthy skin. Red and NIR light can also influence mitochondria (the powerhouses of our cells) and enhance energy production, supporting metabolic function and cellular health. Morning sunlight is low in UV rays, making it a safer time to get exposure, especially for those with sensitive skin or concerns about UV damage.
Midday Sun: The Best Time for Vitamin D Production
While morning sunlight is beneficial, UVB rays, responsible for vitamin D production, are most abundant between 10 a.m. and 2 p.m., when the sun is at its highest point. However, the UV index is also highest at that time of day, increasing the risk of sunburn. The challenge is balancing the amount of sun exposure needed to generate sufficient vitamin D without overexposing yourself and risking skin damage.
For most people with lighter skin tones, around 10 to 30 minutes of midday sun exposure on a significant portion of the body (arms, legs, back) is usually sufficient. Darker skin tones, which have more melanin, require longer exposure—sometimes up to an hour. The key is to avoid the point of sunburn, as burning the skin not only causes immediate damage but also increases the long-term risk of skin cancer.
The Pitfalls of Sunscreen
Sunscreen has become a staple in our efforts to protect against skin cancer, but it’s important to consider that not all sunscreens are created equal, and some may cause more harm than good. Recent research has raised concerns about the safety of certain chemical sunscreens and their potential to increase the very risks they are supposed to prevent.
Sunscreens Linked to Cancer?
Several studies have suggested that ingredients in many conventional sunscreens—like oxybenzone, octinoxate, and homosalate—may not be as safe as once thought. These chemicals can penetrate the skin, enter the bloodstream, and act as endocrine disruptors, interfering with hormone regulation. Even more concerning, some research suggests that these chemicals, when exposed to sunlight, can break down into harmful byproducts that may increase the risk of skin cancer.
For example, oxybenzone, a common ingredient in chemical sunscreens, has been found to produce free radicals when exposed to sunlight, which can contribute to DNA damage and potentially increase the risk of melanoma. The irony here is that while we slather on sunscreen to protect ourselves, we might inadvertently be increasing our risk of cancer.
Further, when these chemicals wash off our skin into the ocean, they harm marine life, contributing to the destruction of coral reefs. Hawaii and other locations have banned certain chemical sunscreens for this reason. If it harms the fish, then it’s most likely harming you.
Safer Sunscreen Alternatives
The good news is that safer alternatives exist. Mineral-based sunscreens, which use ingredients like zinc oxide and titanium dioxide, sit on top of the skin rather than being absorbed. These natural compounds reflect UV rays rather than absorb them, providing effective sun protection without the harmful side effects of chemical sunscreens.
- Zinc Oxide: This is one of the safest and most effective ingredients for sun protection. It creates a physical barrier on the skin, reflecting both UVA and UVB rays.
- Titanium Dioxide: Like zinc oxide, it’s a mineral sunscreen that provides broad-spectrum protection without the risks associated with chemical alternatives.
Many people are unaware that the skin is the body’s largest organ, acting as a protective barrier but also as a pathway for substances to enter the bloodstream. Anything applied to the skin—whether sunscreen, lotions, or chemicals—can potentially be absorbed into the body.
Therefore, it’s crucial to be mindful of what we put on our skin. The dermis layer, which lies just below the outer layer of skin (the epidermis), can absorb many substances, including harmful chemicals. Opting for more natural, non-toxic options like mineral-based sunscreens or physical barriers (hats, UV-resistant clothing) can help reduce the exposure to potentially harmful chemicals.
A Tiered Approach to Sun Protection: Balance Is Key
I advocate for a balanced, tiered approach when it comes to sun exposure and protection. This method prioritizes getting small but effective doses of sunlight while taking appropriate precautions to avoid damage.
- Small Doses of Sun Exposure: Aim for short bursts of sun exposure on as much skin as possible, especially during the midday hours when UVB rays are most abundant. This helps your body produce sufficient vitamin D without causing damage.
- Use Natural Sun Protection: When sun exposure is prolonged, opt for physical barriers like shade, hats, and UV-resistant clothing. These methods provide effective protection without relying on chemical-based sunscreens.
- Choose Safer Sunscreens: When you do need sunscreen, opt for mineral-based options like zinc oxide or titanium dioxide, which offer broad-spectrum protection without the risks associated with chemical sunscreens.
- Timing Matters: Be mindful of when you are exposed to the sun. Early morning sun provides beneficial red and NIR light, while midday sun helps your body produce vitamin D. Avoid prolonged exposure during the peak hours of UV radiation (10 a.m. to 2 p.m.) without protection.
Sunlight is more than just a source of vitamin D. It plays an essential role in maintaining our overall health, influencing everything from our hormones to our mood.
- Hormonal Health: Sun exposure influences the production of serotonin, a neurotransmitter that regulates mood, and melatonin, which controls our sleep-wake cycles. Inadequate sun exposure can lead to hormonal imbalances, increasing the risk of sleep disorders, depression, and even weight gain.
- Eye Health: Natural light, especially the red spectrum, is crucial for eye health. Studies have shown that red and NIR light exposure can help protect against age-related eye diseases like macular degeneration.
- Mood and Mental Health: Sun exposure has a direct effect on mental health, with studies showing that spending time in the sun can help reduce symptoms of depression, anxiety, and seasonal affective disorder (SAD).
As someone who has spent most of my life in the sun, I can attest to its powerful benefits. However, the key is to approach sun exposure with balance and wisdom. By understanding the timing, quality, and duration of sun exposure, we can reap the health benefits of the sun while minimizing risks.
The rising awareness about the potential dangers of chemical sunscreens should prompt us to reconsider how we protect ourselves from the sun. Opting for safer alternatives like mineral-based sunscreens, UV-protective clothing, and physical barriers is a step in the right direction.
Ultimately, sunlight is a gift from God, that provides far-reaching benefits for our health—vitamin D production, mood regulation, hormone balance, and beyond. The goal is not to avoid the sun but to enjoy it wisely, using a combination of natural sun exposure and protection strategies to enhance our health.
Editorial comments expressed in this column are the sold opinion of the writer.
