The topic of sun exposure can be quite confusing, so let’s shed some “light” on this important and nuanced discussion. Is the sun really our enemy? Why do cancer rates keep rising despite increased sunscreen use and reduced sun exposure? Let’s start with the basics.

Sunlight and Vitamin D

Vitamin D, often called the “sunshine vitamin,” is crucial for overall health. It supports healthy bones and teeth, boosts immune function, regulates insulin sensitivity, balances hormones, and influences mood. The body naturally produces vitamin D when the skin is exposed to sunlight, making sun exposure a vital component in maintaining optimal levels of this nutrient.

When your skin is exposed to sunlight, the ultraviolet B (UVB) rays convert cholesterol in the skin cells into vitamin D. Sun exposure is the best way to increase vitamin D levels, as very few foods contain sufficient amounts of this important vitamin.

UV Protection and Sunscreen

While the sun offers numerous benefits and is excellent for vitamin D production, overexposure to ultraviolet (UV) rays can damage the skin, leading to sunburn, premature aging, and an increased risk of skin cancer. Sunscreen becomes an important ally in this regard. Here’s how sunscreen helps:

1. UV Protection: Sunscreen acts as a barrier, shielding the skin from UV rays that cause sunburn and cell damage.

2. Preventing Premature Aging: Regular use of sunscreen can minimize wrinkles, fine lines, and age spots caused by prolonged sun exposure.

Finding a Healthy Balance

Achieving sufficient vitamin D while avoiding excessive UV exposure requires a mindful approach. This approach varies based on age, skin colour, sun exposure, and other lifestyle and nutrition factors. Here are some helpful strategies:

Time Management: To produce vitamin D, expose your skin to sunlight without sunscreen for a short period. Factors to consider include the time of day, how much skin is exposed, and the duration of sun exposure. Start with a few minutes, depending on your skin’s sensitivity, and apply sunscreen or cover up before burning. Midday is the best time to get vitamin D, as UVB rays are most intense then, and your body may produce vitamin D more efficiently.

Skin Exposure: Expose roughly one-third of your skin (vitamin D is synthesized from cholesterol in the skin). You don’t need hours of sun exposure; most research suggests wearing a tank top and shorts for 10-30 minutes, three times per week during the summer, to make adequate amounts of vitamin D. This varies by individual, with darker skin requiring longer exposure.

Protection During the Rest of the Day: Protect your skin with shade, umbrellas, sunglasses, hats, long sleeves, and safe sunscreen. Remember that using sunscreen all day, every day can block your skin’s ability to produce vitamin D, so finding the right balance is crucial.

Choosing Non-Toxic Sunscreen

There are two kinds of sunscreen: physical and chemical. Physical sunscreens contain mineral ingredients that sit on the skin and deflect harmful rays, while many chemical sunscreens contain endocrine-disrupting chemicals that can absorb into the skin, potentially causing hormone imbalances, allergies, and even cancer. Ingredients to avoid in sunscreens include:

• Avobenzone
• Oxybenzone
• Dioxybenzone
• Octocrylene
• Octinoxate
• Homosalate
• Octisalate

By being mindful of sun exposure and using safe sunscreen, you can enjoy the benefits of sunlight while minimizing the risks.

The Role of Nutrition in Healthy Sun Exposure

Nutrition plays a crucial role in how your skin responds to sun exposure, though it’s often overlooked. Did you know that consuming inflammatory fats, sugar, and alcohol can make you more prone to sunburn and skin damage? The very foods and beverages often enjoyed in the sun—such as chips, sugary snacks, soda, and alcohol—can weaken your internal defences, making your skin more susceptible to damage.

Your body requires the right building blocks to support healthy skin and reduce inflammation, especially when spending time in the sun. Nutrient-dense foods rich in micronutrients and antioxidants from fruits and vegetables, as well as omega-3s and other healthy fats, are essential. Supplementing with Vitamin C, Omega-3s, and Astaxanthin can also help support your skin from the inside out.

What you eat truly matters when it comes to sun exposure!

THANKS FOR READING!

Louise xx

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