Are You Avoiding the Sun Too Much?

You’ve heard the message over and over again: Protect your skin from the sun!

And for good reason. Not only can sun exposure lead to skin cancer, it’s also the number-one enemy when it comes to premature aging.

But recent studies have created some concern that maybe we’re avoiding the sun a little too much. It is our main source of vitamin D, which is critical for a number of health reasons. Yet many Americans are deficient in this vitamin, and vitamin D deficiency can increase risk of a number of diseases, including cancer.

One recent study found that those who got out in the sun (without sunscreen) were actually more likely to live longer than those who avoided the sun, even though they were at an increased risk of cancer!

So what gives? Are we supposed to let the sun on our skin, or not?

Why We Need Some Sun

With all the focus on sun-avoidance, researchers are starting to see some negative affects in the population. In 2008, for example, researchers reported: “Vitamin D deficiency is now recognized as a pandemic.”

In 2009, researchers found that three-quarters (75 percent) of Americans were deficient in vitamin D. African Americans were especially low—only three percent had the recommended levels. Researchers blamed lack of adequate sun exposure.

But can’t we get vitamin D from food? Yes, some foods have vitamin D, but it’s not enough to meet the recommended daily requirement. Researchers stated, “Very few foods naturally contain vitamin D, and foods that are fortified with vitamin D are often inadequate to satisfy either a child’s or an adult’s vitamin D requirement.”

That leaves sun exposure as the only way (besides supplements) we can get the vitamin D we need, and if we’re not getting enough, our health can suffer. Indeed, studies have linked vitamin D deficiency to a higher risk of cancer, cardiovascular disease, autoimmune disease, diabetes, and osteoporosis.

Meanwhile, we need sun exposure for other benefits, too.

• Sun improves mood: Sunlight helps the brain produce more “good mood” neurotransmitters, which make you feel happier. If you’re not getting enough sun, your mood can suffer. That’s why people living in the northern latitudes often experience seasonal affective disorder (SAD) in the winter months.
• Sun helps you manage your weight: If you’re gaining weight, it could be that you’re not getting out into the sun enough! Scientists discovered in one study that just 20-30 minutes of morning sun was enough to lower body mass index (BMI) and reduce waistline measurements. Other studies have shown that the sun can actually cause fat cells to shrink!
• Sun improves sleep: Hormones that are influenced by exposure to light control our natural circadian rhythms. Melatonin, for example—the “sleep hormone”—is produced in dark hours, and helps us to fall asleep. Regular sun exposure in the morning and during the day helps boost melatonin levels at night. In fact, in 2017, researchers found that exposure to the sun between the hours of 8:00 and 10:00 a.m. for five days helped people with insomnia to sleep better.
• Sun boosts the immune system: Exposure to UV rays boosts production of vitamin D, and one of vitamin D’s roles is to keep the immune system strong. Some studies have also found that sunlight boosts the immune system directly, too, actually energizing fighter T-cells—the ones that help fight off infections.

Considering all these benefits, we can see that in many ways, the sun is good for us. But we also know that too much can lead to negative consequences, like skin cancer and premature aging. So what are we to do?

How to Safely Get Some Sun on Your Skin

Today’s recommendations are two-fold:

1. Get enough vitamin D, and
2. Get 20-30 minutes a day of safe, unprotected sun exposure.

To be sure you’re getting enough vitamin D, you may want to use supplements. Even if you get out in the sun, many things can affect how much vitamin D your skin produces, including the health of your skin, how close your location is to the sun, and other factors.

Though the current recommended daily intake of vitamin D is 600 IUS for ages one through 70 and 800 IUs for those over 70, many scientists and doctors believe that is too low. Depending on how much sun you get, you may want to go for 1,000 to 2,000 IUs per day. The safe upper intake level is 4,000 IUs a day. More than that can cause uncomfortable side effects like nausea and constipation, kidney damage, and heart rhythm problems.

Next, get out in the sun. To protect yourself from damage and cancer, take these precautions:

• Protect your face. Let the sun warm your arms and legs, but to avoid fine lines and wrinkles, wear a wide-brimmed hat.
• Protect your eyes. Always wear sunglasses.
• Don’t burn. Getting a sunburn increases risk of cancer down the road, so never stay out long enough to burn. Remember that the sun’s rays are strongest between the hours of 10:00 a.m. and 3:00 p.m.
• If you’re going to be out longer than 20-30 minutes, wear sunscreen, or take some with you to apply after that. Remember that sunscreen isn’t bulletproof. Use clothes and umbrellas, too.

Do you get enough sun exposure each day?

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_{Reid, K. J., Santostasi, G., Baron, K. G., Wilson, J., Kang, J., & Zee, P. C. (2014). Timing and Intensity of Light Correlate with Body Weight in Adults. PLoS ONE, 9(4), e92251. doi:10.1371/journal.pone.0092251}

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