Culturally, we tend to fear the sun.

Mainstream medical warns over and over that the sun will give us cancer and will age us. As a result, we tend to avoid the sun and cover up or apply sunscreen before sun exposure. Although extreme amounts of sun exposure may lead to certain types of skin cancer, research shows that the vitamin D we synthesize through sun exposure protects us from many forms of cancer[1]. 

Getting enough sun exposure each day is imperative to our health as we age. But, unfortunately, when we use high SPF sunscreens, we not only block our photoreceptors (which help to regulate our sleep cycle) but also inhibit the production of Vitamin D[2].

Many sunscreens out on the market contain neurotoxins and hormone disruptors that can contribute to hormone imbalances [3]. Women who actively seek adequate sunlight exposure regularly experience lower mortality than those who avoid the sun[3].

It’s understandable to fear skin cancer, but we are not looking at the full picture here.

Vitamin D plays many roles in our body and is imperative to our health. Evidence shows Vitamin D from healthy sun exposure reduces the incidence of and increases the survival of many forms of cancer, including breast, colorectal, lung, ovarian, pancreatic, and prostate cancer[4]. Vitamin D deficiency has been associated with a myriad of other health conditions, including reproductive health, diabetes, multiple sclerosis, autoimmunity, and arthritis, to name a few[5].

Every tissue in our body contains Vitamin D receptors[5]. The World Health Organization and the Surgeon General recommend avoiding the sun during peak times: 10am- 2pm and covering up any exposed areas with high SPF and protective clothing. However, this peak sun time is when Vitamin D is most highly synthesized. Although neglecting the sun during this peak time may reduce the risk of certain skin melanomas, we are blocking our ability to synthesize adequate Vitamin D by completely avoiding any exposure during this time.

The sun is healing and relaxing for us!

One of my favorite aspects of getting adequate sunlight is that the sun increases our feelings of well-being, boosts our immune system, and helps to relieve pain. UVB exposure actually helps to activate the hypothalamic-pituitary axis, regulating homeostasis. This system helps to keep our hormones in check[6].

Lack of sunlight contributes to cognitive impairments and depression. Our ‘feel-good hormone’ serotonin and melatonin are both regulated by the sun. In addition, researchers found that cognitive functioning is also influenced by the sun through the suprachiasmatic nuclei (SCN). Thus, we can literally alter our brain just by getting adequate sunlight[7].

How can we get safe sun exposure without burning?

• Go outside during peak sunlight hours (10 am-2 pm) for about 15 minutes (more or less depending on the fairness of your skin). Then, gradually increase your sun exposure, so you do not get a sunburn.
• Cover up with large hats and light-colored clothing, rather than using potentially hormone-disruptive sunscreens.
• Eat healthy fats! Through consuming healthy fats, your intake of vitamins A, D, E, and K goes up. In addition, I recommend lard, grass-fed butter, egg yolks, and liver. These nutrient-dense foods help to decrease inflammation associated with sunburns.
• Increase your intake of carotene and lycopene-rich vegetables and fruits. These components help to protect the skin against damage from too much sun exposure.

 

Final Thoughts: 

Although getting burned by the sun can increase the risk of melanoma, getting adequate sun exposure without burning decreases your risk of getting many different cancers. So don’t avoid the sun; rather, focus on small amounts of sun exposure during peak times. 

 

References:

1. Feldman D, Krishnan AV, & Swami S et al. (2014). The role of vitamin D in reducing cancer risk and progression. Nature Reviews Cancer. 14, 342-357. DOI: http://dx.doi.org/10.1038/nrc3691
2. Grigalavicius M, Iani, V & Juseniene A. (2016). Layer Thickness of SPF 30 Sunscreen and Formation of Pre-vitamin D. International Journal of Cancer Research and Treatment. Vol. 36 no. 3, 1409-1415.
3. Lindqvist PG, Epstein E, Nielsen K, 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. J Intern Med; 280: 375–387. http://dx.doi.org/10.1111/joim.12496
4. Lindqvist PG, Epstein E, Nielsen K, 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. J Intern Med; 280: 375–387. http://dx.doi.org/10.1111/joim.12496
5. Baggerly CA, Cuomo RE, & French CB et al. (2015). Sunlight and Vitamin D: Necessary for Public Health. Journal of the American College of Nutrition. Vol 34, Issue 4.
6. Cezary Skobowiat et al. (2015). UVB Activates Hypothalamic–Pituitary–Adrenal Axis in C57BL/6 Mice. Journal of Investigative Dermatology Volume 135, Issue 6, June 2015, Pages 1638-1648
7. Kent, S.T., McClure, L.A., Crosson, W.L. et al. (2009). Effect of sunlight exposure on cognitive function among depressed and non-depressed participants: a REGARDS cross-sectional study. Environ Health 8, 34. https://doi.org/10.1186/1476-069X-8-34. doi https://doi.org/10.1186/1476-069X-8-34