Few topics are as controversial as safe sun exposure. Sunbathing and tanning may have a negative reputation, but increasing evidence shows that moderate sun exposure is not only safe but vital. A recent detailed review discovered that shunning the sun could be equated to smoking in terms of the risk of all-cause mortality. In other words, avoiding the sun might be as hazardous as smoking cigarettes!
Is Sun Exposure Safe?
First, let’s all pause together and take a deep breath. This topic is controversial, as I mentioned before. I am here to share insights I gathered from personal research and blood tests done on myself and my family.
Let’s also keep in mind that anecdotal evidence doesn’t prove anything. Here are a few examples:
- You know someone who died from skin cancer, so you believe all sun exposure is harmful. (While science does not support this and that situation does not demonstrate causation.)
- You know someone who has been outside every day of their entire life and got sunburned all the time. However, they never got cancer, so all sun exposure is safe. (Science does not support this.)
We all know individuals impacted by cancer, and I send my condolences to those who have lost loved ones to this disease. However, personal experiences do not substitute for scientific evidence. I am aware of a person who minimizes sun exposure, and wears protective gear, yet still developed skin cancer. This anecdote lacks scientific significance.
A lot also depends on your skin pigmentation. Being of Northern European origin, I have lower melanin levels in my skin. Therefore, I probably require less UV exposure to generate vitamin D compared to individuals with darker skin. Existing evidence indicates that some sun exposure is generally safe for most individuals. Nevertheless, individuals with different skin tones may require varying amounts of sunlight to sustain sufficient vitamin D levels.
Some research suggests certain sunscreen ingredients can ironically increase the risk of skin cancer. But continue reading…
Sunscreen, Sunburn, and Skin Cancer – Oh My!
In recent decades, the emphasis on using sunscreen and reducing sun exposure has intensified. Today, sunscreen with an SPF of 100 is readily available! Thanks to extensive public health campaigns, most people have some awareness of the potential risks of sun exposure.
Interestingly, sun exposure may not be as hazardous as commonly believed. Avoiding the sun entirely could pose more risk than receiving moderate sun exposure. Despite the advice to use sunscreen and limit sun exposure, instances of skin cancer, particularly melanoma, continue to rise.
Skin cancer rates have been increasing by 1.2% annually (2010-2019), even though we are spending less time outdoors and using more sunscreen. We are following the recommended precautions, yet the issue persists and worsens.
But Could Sun Exposure Be the Cause?
Here’s where it gets intriguing… Maybe the issue isn’t the absence of sunscreen or sun exposure per se, but a deeper root. A 2023 scientific analysis discovered that although sunburn is damaging, moderate sun exposure without burning has numerous advantages. All this without using sunscreen.
Some benefits mentioned in the review are:
- A notable drop in blood pressure among individuals with hypertension.
- Improved symptoms in individuals with chronic kidney disease
- Reduced inflammation.
- Reduced incidence of cardiovascular disease
- Improved skin conditions such as eczema
Scientists are increasingly emphasizing the advantages of sunlight and the dangers of insufficient exposure. In reality, lack of sun can be just as harmful, if not more so, than too much sun. Like many things in life, it is the dosage that determines the toxicity.
Sunscreen may not necessarily help prevent cancer.
Many people think that because sunscreen prevents sunburn, it also protects against skin cancer. However, research does not support this notion.
Sunscreen not only fails to prevent skin cancer, but it may also hinder some of the most beneficial effects of sun exposure. While it can help prevent or lessen sunburn, it may also impede the body’s ability to produce vitamin D from cholesterol in the skin cells.
Vitamin D deficiency is currently at epidemic levels and has been for quite some time. By 2010, more than a billion people globally had insufficient or deficient blood levels of vitamin D.
A 2016 review concluded: “No consistent evidence was found that the use of chemical sunscreens reduces the risk of melanoma.” The review authors even suggested adding a warning label to sunscreens!
This review also mentioned that:
“Public health recommendations advise the generous application of sunscreens for maintaining good health. Therefore, sunscreen labels should include a warning about the potential for vitamin D deficiency due to excessive use. Labels should also clarify that sunscreens do not effectively lower the risk of melanoma.”
Another study in the Journal of Clinical Pharmacology and Therapeutics reached a similar conclusion:
“Sunscreens shield from sunburn, yet not proven against basal cell carcinoma or melanoma. Concerns arise from users staying longer in the sun due to sunscreen. Vitamin D inhibition seems unlikely currently. Safety of sunscreens is questionable; companies have overly promoted their use.”
Still, it’s a good idea to avoid sunburn. The notion that sunscreen is the most effective method for doing so is under discussion.
Sunscreen blocks Vitamin D absorption from the sun.
Sunscreen may reduce our vitamin D production, particularly with regular use. It works by blocking UVB rays essential for synthesizing vitamin D.
As a society, we often avoid the sun, despite our bodies needing sunlight to produce vitamin D naturally. We then apply sunscreen, which contains chemicals, in an attempt to reduce the risk of skin cancer.
Ironically, this habit may lead to a lack of vitamin D and increase the risk of various chronic health issues. The study mentioned showed that sunscreen does not stop melanoma.
Benefits of Safe Sun Exposure in Reducing Cancer Risk
The latest extensive studies do not suggest avoiding the sun. Instead, a recent review has suggested revising public health guidance to advocate for non-burning sun exposure for all, to maintain vitamin D blood levels at a minimum of 30 ng/mL consistently throughout the year.
The study further revealed that sun exposure without burning appeared to decrease the chances of melanoma. Conversely, sunburns were associated with a twofold increase in melanoma risk. While it is essential to prevent sunburns, moderate sun exposure could potentially reduce the risk of melanoma.
Another unexpected finding from the research was that extended sun exposure could shield the skin. Prolonged non-burning exposure to the sun might offer defense against both sunburn and melanoma. Scientists speculated this could be due to the skin’s adaptation to sunlight, leading to heightened melanin production and increased thickness. Elevated vitamin D levels could also contribute to this protective effect.
Vitamin D could lower cancer risk. A review study showed that vitamin D when obtained from UVB exposure, transforms into its active form in the liver. Higher levels of vitamin D are linked to improved DNA repair, which in turn reduces the risk of cancer.
To summarize, avoiding sun exposure may contribute to the increasing rates of skin cancer. Contrary to popular belief, it is not likely that sun exposure is the main reason for the rising cancer cases. The opposite could be true as the incidence of melanoma is likely increasing due to vitamin D deficiency.
Since individuals do not gradually increase their sun exposure, they lack sufficient protection when exposed to sunlight. Consequently, they are at a higher risk of experiencing sunburn, which can result in DNA damage.
Common Claims About The Dangers of Sun Exposures
Apart from the risk of cancer, here are some other typical assertions about the hazards of excessive sun exposure (and my reaction):
Rapid Aging
Excessive or unprotected exposure to ultraviolet (UV) radiation is frequently cited as a cause of accelerated skin aging. This occurs as UV can damage the skin’s elastin fibers and collagen, leading to the development of fine lines, wrinkles, dark spots, and sagging skin.
It is important to consider sun exposure in the context of diet and lifestyle. Individuals with high oxidative stress from other sources are more likely to be impacted by photoaging.
Red light and near-infrared radiation from the sun can be beneficial to the skin. Photobiomodulation, also known as PBM, is believed to have anti-aging effects. Sunlight, in moderate amounts, can enhance blood circulation and promote collagen synthesis.
Eye Damage
Most discussions about sunlight and eye health focus more on the risks than the advantages. Articles highlight the harmful impact of UV rays on the eyes, cautioning against cataracts and macular degeneration. The emphasis is on the necessity of wearing sunglasses that protect from both UVA and UVB rays.
Sunlight can also have positive effects on the eyes. Exposure to UV light without sun protection may enhance retinal health, boost tear production, and decrease eye inflammation.
Other Health Benefits of Vitamin D From the Sun
A Better Sense of Well-Being
Exposing oneself to the sun’s rays can also benefit mental health. Sunlight triggers the release of serotonin, a neurotransmitter that promotes feelings of joy.
In scientific studies, sufficient sunlight exposure is associated with enhanced mood and may help relieve seasonal affective disorder (SAD), a form of depression.
Serotonin is also a precursor to melatonin, a hormone that plays a crucial role in regulating your circadian rhythm. Without a healthy sleep-wake cycle, it’s challenging to achieve restorative sleep, essential for a strong immune system.
Cardiovascular Health
Moderate sun exposure may reduce the risk of diabetes, high blood pressure, and heart disease by increasing vitamin D, lowering inflammation, improving mood, or enhancing nitric oxide production.
Sunlight stimulates nitric oxide production in the skin, thereby supporting circulation. Enhanced blood flow can lower the chances of high blood pressure and atherosclerosis, two major risk factors for cardiovascular disease.
Bone Health
Vitamin D aids in the absorption of calcium and phosphorus, two crucial minerals for bone mineralization and overall health. Strong teeth that resist cavities also rely on these essential nutrients.
Studies have associated low vitamin D levels with bone diseases such as osteomalacia and osteoporosis. Adequate levels of vitamin D can reduce the risk of osteoporosis and fractures in older adults.
Skin Health
Regular exposure to small amounts of UV light can be beneficial for specific skin issues. Moderate sunlight exposure boosts collagen production, a protein crucial for skin structure and elasticity.
Researchers have discovered that sunlight exposure can lead to improvements in eczema, psoriasis, and acne. The anti-inflammatory properties of sunlight, combined with the production of Vitamin D, could be the underlying cause.
Sunlight can also improve the body’s capacity to heal wounds by supporting collagen production, promoting growth factors, and enhancing immune function. These effects can help alleviate symptoms and speed up the healing process.
Benefits of Sunlight at Various Times of the Day
The time of day you’re exposed to sunlight matters. The advantages differ depending on whether you receive morning, afternoon, or evening sunlight.
Benefits of Sunshine in the Morning
Exposure to natural light in the morning can enhance daytime alertness and focus. It also aids in aligning the body’s internal clock with the external environment. This circadian rhythm is vital for various physiological functions, such as hormone regulation.
Getting morning sunlight can also help regulate your sleep-wake cycle, resulting in improved overall rest. Exposure to sunlight can make you feel sleepy at the right times, ensuring you don’t stay up late reading or binge-watching TV series!
Some studies suggest that morning sunlight offers extra health benefits, as it boosts the health of our mitochondria, potentially reducing the risk of chronic diseases. Both the cardiovascular and immune systems rely heavily on these energy-producing organelles.
I always try to start my day with morning sunlight (and staying hydrated) and I have noticed the positive difference since adopting this habit!
Benefits of Sunshine in Mid-Day
Dr. Andrew Huberman suggests that receiving midday sunshine boosts mood and maintains healthy hormone levels. Sun exposure during this period can help regulate testosterone levels in men and estrogen levels in women.
In a 2021 study, men who received 20 to 30 minutes of sun exposure 2 to 3 times weekly for a month experienced notably increased testosterone levels. Scientists discovered that sunlight stimulated a gene within skin cells, subsequently prompting the pituitary and hypothalamus to boost hormone synthesis.
The effects weren’t limited to testosterone. The heightened FSH and LH released by the pituitary gland also boosted the production of estrogen (estradiol) and progesterone in women, aiding in balancing hormone levels.
Benefits of Sunshine in the Evening
Evening sun exposure strengthens the natural sleep-wake cycle by increasing red light exposure. Being in the sun around sunset boosts your intake of red and near-infrared light. If your shadow is longer than your height, you are receiving optimal levels of these wavelengths.
Avoid exposing yourself to artificial bright light in the evening as it can disrupt your sleep, motivation, and mood.
Vitamin D is Important for Pregnancy, Babies, & Kids
Getting sufficient vitamin D is crucial during pregnancy and breastfeeding. Adequate vitamin D levels in the blood might lessen the likelihood of premature labor and related issues. Conversely, insufficient vitamin D levels could increase the risk of gestational diabetes for mothers and potentially cause complications for the baby.
Pregnancy & Vitamin D
This article by the Vitamin D Council details the significance of vitamin D for a developing infant. Vitamin D levels should be over 30 ng/mL throughout pregnancy. Certain doctors suggest keeping levels over 60 ng/mL during pregnancy.
Regrettably, the majority of women are far from reaching those standards:
- Dr. Joyce Lee and her team at the University of Michigan discovered that 37 out of 40 expectant mothers had vitamin D levels below 40 ng/mL. Most of them had levels under 20 ng/mL. More than a quarter had levels under 10 ng/mL.
- Dr. Lisa Bodnar, a vitamin D researcher, discovered in her study of 400 pregnant Pennsylvania women that 63% had levels below 30 ng/mL. Additionally, 44% of the black women in the research had levels below 15 ng/mL. Prenatal supplements did not appear to have an impact.
- Dr. Dijkstra and his team researched 70 expectant mothers in the Netherlands. No one had levels exceeding 40 ng/mL, and 50% had levels under 10 ng/mL. Once more, prenatal supplements showed minimal impact. It is worth noting that prenatal supplements provide merely 400 IU of Vitamin D.
The researchers found that a minimum of 95% of pregnant women have 25(OH)D levels below 50 ng/mL. This could indicate rapid vitamin D depletion and insufficient reserves for the future.
These persistently low vitamin D levels during pregnancy may result in various complications such as cesarean births, preeclampsia, gestational diabetes, and vaginal infections. Additionally, low vitamin D levels could increase the risk of autism, mental disorders, infections, low birth weight, and organ issues in the baby.
Read Also:-16 Simple Home Remedies for Radiant and Glowing Skin!
Vitamin D for Babies & Kids
Infants and children may suffer from a lack of vitamin D and sunlight. Sufficient vitamin D is crucial for growing children, not just for preventing rickets, but also for overall mental and physical health according to various research studies.
If they lack sun exposure, it’s crucial to supplement. A 2008 study suggested that typically, healthy children should supplement around 1,000 IU of vitamin D3 per day for every 25 pounds of body weight to maintain adequate levels. Individuals with chronic conditions might require higher doses.
Many children don’t even get a quarter of that amount on a good day. When they do, it is often in the less effective form of vitamin D2, which is added to items such as breakfast cereals, orange juice, and whole (“vitamin D”) milk.
Our entire family has had our vitamin D levels tested, including myself – both during pregnancy and post-pregnancy. Despite having moderate daily sun exposure, all of us were found to have low levels (ranging in the high 20s or 30s). I collaborate with a medical professional to assess and supplement, ensuring we still obtain sun exposure as needed.
Does Diet Affect the Risk of Sun Exposure?
Mainstream medicine and media frequently advise minimizing sun exposure and using sunscreen. It’s interesting how these basic methods for reducing the risk of skin cancer are also very profitable…
Yet, they have overlooked the potential impact of diet on skin cancer. With skin cancer rates increasing despite the highest sunscreen usage in history, it is imperative to explore other contributing factors and remedies.
Over the same decades that skin cancer rates have risen, certain dietary factors have also changed. We now consume more cereal grains, omega-6 oils, ultra-processed foods, and chemical additives. There’s also a reduced intake of saturated fats, omega-3 fats, and grass-fed red meats, including organ meats.
It’s clear from breakfast alone; nowadays, it’s common for individuals to have cereal, skim milk, and orange juice for breakfast. This represents ultra-processed food, omega-6 oils, and a deficiency of healthy fats. It’s a significant departure from the traditional bacon, eggs, and coffee with the cream breakfast menu.
Increased consumption of Omega-6 vegetable oil
Omega-6 oils such as canola, cottonseed, “vegetable”, and soybean are relatively recent inclusions in our diets. Consuming these highly processed seed oils is not biologically necessary. Some evidence suggests that using these oils may replace saturated and monounsaturated fats in the skin, potentially increasing the skin’s vulnerability to disease.
Some research indicates that vegetable oils high in linoleic acid may elevate the likelihood of developing skin cancer and other types of cancer. An examination conducted in 2011 and documented in the journal Carcinogenesis compared the impact of omega-6s to omega-3s on skin cancer. This study served as a continuation of previous research that suggested fat content in skin tissue could influence vulnerability to UV-related harm.
They discovered that high-fat diets with abundant omega-3s appeared to offer protection when compared to omega-6-rich diets. The omega-3 diet hindered the growth of skin tumors and reduced their size by 80 to 90%.
Reduced Intake of Saturated Fat and Omega-3 Fats
As omega-6 oil consumption has increased, the intake of omega-3 and saturated fats has decreased. We’ve observed the consequences of this trend, but it appears that it may also significantly affect skin health.
The body requires healthy fats, particularly saturated fats and omega-3 fats, to renew skin tissue. Without these fats, which many people lack nowadays, the body will utilize whatever is accessible, possibly resorting to omega-6 fats, less ideal for skin and collagen production.
Avoiding Foods Rich in Vitamin D
With the transition from omega-3s and saturated fats to omega-6s, Americans are consuming less vitamin D from food. Vitamin D-rich foods such as fatty fish like salmon and mackerel, cod liver oil, egg yolks, organ meats, and liver are being overlooked or under-consumed.
A drugstore multivitamin can’t replace a nutrient-rich diet. Explore our site for recipes to begin. Including salmon and eggs weekly is a great way to kick off!
Bottom Line: It’s Time to Reconsider Sun-Based Vitamin D Intake
Based on the most extensive review of evidence available to us, it is now necessary to reconsider our approach to sun exposure. Despite our efforts to steer clear of the sun for fear of skin cancer, the prevalence of cancer and various chronic ailments is on the rise. Our avoidance of sunlight has heightened the likelihood of vitamin D deficiency, consequently leading to an increase in overall mortality rates.
Embrace the sun! But do so in moderation, while maintaining a healthy diet and lifestyle.
Sun Exposure: My Actions
Given this and much other evidence, I do not shun the sun or use harmful sunscreens. I ensure to bask in the sun daily. Additionally, I monitor my vitamin D levels and consume vitamin D supplements during the winter months.
While 400 IU of vitamin D is typically recommended, it might be insufficient for certain individuals. I consume a higher amount, but I urge you to conduct thorough research. Overconsumption of vitamin D can lead to toxicity. Prolonged excessive intake can elevate blood calcium levels, potentially necessitating hospitalization if the levels become dangerously high. Opting for sun exposure as a source of vitamin D is considered optimal.
I ensure I move out of the sun before nearing a burn. If I have ample sun exposure and wish to remain outdoors, I simply shield myself and wear a hat. Remarkably, my vitamin D levels are now within the healthy range for the first time in my adult life. Additionally, I “ingest my sunscreen” through a wholesome diet and the intake of particular nutrients that aid in safeguarding the body internally.
This article was medically reviewed by Dr. Lauren Jefferis, board-certified in Internal Medicine and Pediatrics. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.
What steps do you take to protect yourself from sun exposure? Share them with us below!
