Sun exposure questions? We’ve got you covered!

Jul 14

Did you know stats are saying, on average, we spend 90% of our time indoors? Wild! The sun is a life giver to our plants and grass and gardens, but sometimes it gives other things like sunburns and contributes to cancer, so what does good sun exposure look like?

Did you know that insufficient sunlight also leads to death in humans? Wild, right? Several studies from the past decade have shown an annual 340,000 US deaths may be due to lack of sun exposure. We know the sun increases our Vitamin D, but it does so much more! Uplifting our mood, increasing energy and improving mental health are some ASAP perks. Over time, sun exposure lowers inflammation, can lower blood pressure, positively affects hormones and hormone balance, too. Your pituitary gland also needs the sun to produce melatonin (better sleep!) and melanocyte stimulating hormone (produces melatonin, which keeps your skin from burning in the sun).

So, if the sun’s all good, why are we told over and over again that the sun causes cancer, too much sun damage, wear sunscreen always…? Can’t answer that for you, but I will remind you that you can die from a sun deficiency….you can’t die from a sunscreen deficiency. So let’s look at how, why and when we protect our bodies from the sun so we can reap the benefits of healthy sun exposure.

First things first: for extended exposure, you want a high quality mineral-based sunscreen. We can’t be fooled by trendy labels like “pediatrician tested” or “safe” - we need to do our own ingredient learning work!

Sunscreen has been filled with toxic chemicals over the years, with some of the ingredients making headlines lately because they can actually contribute to cancer. We want to skip any ingredient that ends in “paraben”, the chemicals “homosalate”, “octocrylene”, “avobenzone”, “oxybenzone” and “benzene” as these chemicals seep into the bloodstream even after just one use. It’s this group of chemicals that increases your risk of cancer. Aerosol spray sunscreens have other chemicals present to help them spray, which are also harmful. If you want a spray, choose a pump application or choose an option from a clean company like BeautyCounter. Remember that making any solution into an aerosol means you’ll also breathe it in via the lungs and effect more than just your skin. Ingredients matter!

Sun damage (not exposure) is created by increased burning. Decrease burning through lesser exposure times, preparing the body internally with food (more on that..) and externally using sunscreen to avoid burning situations - will all keep your skin cancer risk lower. Remember - sun exposure boosts the immune system by boosting your Vitamin D. That only happens with sun exposure to bare skin. We need that bare skin time, just not too much! There’s also a study that shows people avoiding the sun have more skin cancer than those spending large amounts of time in the sun.

Wait what? Less melanoma with more sun time? Yep. And 75% of melanoma occurs on areas of the body that are rarely exposed to sunlight. Men who work outdoors, have around half the risk or melanoma as men who work indoors. What’s more? The invention of sunscreen has not reduced the risk or cases of melanoma, rather melanoma cases have increased as sunscreen use has increased. Don’t shoot the messenger - be your own researcher! I love this, this, and this resource.

Now what’s this about working on the body internally? Research shows us that the higher amounts of alcohol consumption equate to a 65% higher risk of melanoma - so skip the booze, or at least cut back. Melanoma and obesity have a positive correlation as do drugs like viagra and increased melanoma. Your fats matter, too! As as a kid, I was notorious for severe burns…and for the last several years since I turned my health around - I’ve become an ASAP tanner.

When it comes to food think: Omega 3s, Vitamin D and antioxidants! Omega-3 rich foods like small fish, cod liver oil, oysters, flax, chia and walnuts boost our body’s anti-inflammatory powers and provide the skin nutrient building blocks it needs to reproduce healthy cells. Avoiding inflammatory foods like omega-6 rich veggie oils, polyunsaturated fats in large or heated quantities and the usual sugars, limiting grains and ditching processed foods are all key tools to supporting skin health.

Vitamin D is important to have a proper lab check-in. Optimal levels, in our practice, run around 75 ng/mL, while your doctor will be satisfied with anything over 25-30 ng/mL. When the body has adequate Vitamin D, it produces more melanin (who’s production is triggered by sun exposure), which is produced to protect the skin from further exposure, equaling more tan skin for you and robust, immune-supportive Vitamin D levels, to boot.

Antioxidant-rich foods generally fall under all those that are deep and rich colored, through and through. For instance, a cherry is higher in antioxidant levels than an apple. Other “treat” foods like dark chocolate, green tea (hiiii Matcha) and berries are all high in antioxidants. Antioxidants help your body neutralize and reduce inflammation while reducing free radicals. We know that antioxidants are also protective against skin damage - you’ll see these be a big part of Eczema protocols for the very same reasons!

What does healthy sun exposure look like?

Gradually increasing exposure length over time
End exposure if your skin turns pink or feels hot
Skip the sunscreen if you’re following the above steps and you’ll reap the health benefits from sun exposure!
Use sunscreen when you’ll be in the sun for extended periods and can’t follow above rules - family beach day, a day at the fair etc. But still be mindful to reapply, seek shade and stay hydrated. You can even apply sunscreen after 30-60 minutes of healthy exposure! Covering up with SPF blocking clothes is another option - hats, rash guards, umbrellas, tents etc.
Boosting your body with green leafy veggies and high antioxidant foods before and after sun exposure is another generous tool the body can use!
Use after sun products when you need them or when you’ve gone too far to help nourish the skin, decrease inflammation and damage and expedite healing - some of my favorites are below.

Keep in mind that the sun is our great sanitizer in addition to providing your body with energy and vitality through the way it interacts with your cells. Through a myriad of reactions and functions, the sun helps us maintain healthy bacterial balance, assists in the eradication of fungus and encourages the body in the positive workings of so many of its processes. Get out there, and don’t be scared! Your mental health, at a minimum, will thank you for it!