Sun - your friend or foe?
Summer is here, the days are long and warm, sun is shining more, and we spend more time outdoors.
Joy of warm summer days brings never ending doubt: shall I embrace UV rays or hide indoors?
Let’s look closer into how sun exposure interacts with your body.
☀️ Benefits of sun exposure
1. Sun exposure = vitamin D production. When our bare skin (no sunscreens or clothes) is exposed to sunlight, a series of biochemical reactions in the body lead to vitamin D production. Vitamin D is essential for healthy bones, strong immune function, blood sugar and mood regulation.
2. Improved Mood
Sunlight boosts hormone serotonin production. Serotonin is also called “happy hormone”, improves mood, helping you to stay calm and focused. This is why we feel happier on sunny days.
3. Better Sleep
Daytime exposure to natural light helps regulate the body’s internal clock (circadian rhythm), promoting better activity daytime and better sleep at night. At night, serotonin is converted into melatonin, promoting sleep. Good serotonin levels from sunlight exposure = good melatonin levels at night = good sleep.
4. Reduced autoimmune diseases and cancer risk
Some studies suggest that moderate sun exposure can reduce the risk of certain diseases, like multiple sclerosis, cancer, and heart disease, possibly due to vitamin D production.
5. Improved Skin Condition
Controlled and moderate sun exposure can help with some skin conditions like psoriasis, eczema, and acne by reducing inflammation and bacterial presence on the skin.
🌤️ Risks of sun exposure
1. Skin Damage
Overexposure to ultraviolet (UV) rays can damage the skin, leading to sunburns. Repeated overexposure to UV rays brings premature skin aging, skin degradation and wrinkles.
2. Increased Skin Cancer Risk
UV rays can cause of skin cancer, were melanoma, the deadliest form. Excessive unprotected sun exposure greatly increases this risk.
3. Eye Damage
Constant UV rays exposure can harm the eyes, potentially leading to cataracts and macular degeneration.
4. Heat Stroke and Dehydration
Prolonged sun exposure in hot weather can lead to heat exhaustion, heat stroke, and dehydration, which can be dangerous or even life-threatening.
🌞 The solution is simple: enjoy the sunlight mindfully.
Be mindful. Only 2-3 minutes daily around 11am is enough for vitamin D production. Expose your bare skin, no sunscreens; remember to wear hat and sunglasses. Perfect time to get vitamin D in the sun is when your shadow is shorter than your height.
Balance your exposure — 10 to 20 minutes of sun a 3-4 times a week (outside peak UV hours) between April and September is often enough for vitamin D, depending on your skin type and location. Darker skin needs less UV rays where light-coloured skin needs more UV time for vitamin D production.
Choose the right time. In the morning on waking up, get outdoors and exposure your bare eyes (no sunglasses) to sunlight. This helps to regulate our internal body clock, get better mood and restful sleep.
Limit sun exposure during peak UV hours (11 a.m. to 4 p.m.).
Wear sunglasses with UV protection when going out.
Wear protective clothing and hat when planning to stay outdoors for long and on sunny days.
Stay hydrated and ensure plenty of fresh water supply when doing outdoor activities or going to the beach in hot weather.
Use sunscreen if planning to stay out in the sun for long (like picnic in the park or going to the beach). Choose natural sun protection to avoid harmful chemicals absorbing into your body through the skin.
Final Thoughts
The sun can be both a friend and a foe. A little sunlight is good for your body and mind, while too much can pose serious health risks. The key is moderation and protection — enjoy the sun but always be mindful of how you do it.
References
https://pmc.ncbi.nlm.nih.gov/articles/PMC2290997/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/
https://ods.od.nih.gov/factsheets/VitaminD-Consumer/
https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/