There is no doubt whatsoever that over-exposure to the sun’s rays increase your risk for skin damage and skin cancer, while also increasing the signs of aging.
However, more and more research is coming in that shows sunshine also delivers serious health benefits, and that without enough of it, we could be increasing our risks of heart attack, stroke, autoimmune disease, obesity, depression, blood clots, and yes – even cancer.
The research is serious enough for dermatology experts to reconsider whether moderated, unprotected exposure to sunshine on our skin may actually be necessary for peak health.
Vitamin D: The Source Matters
Your skin is one of the top sources of vitamin D. Skin produces vitamin D for you when it is exposed to sunshine in the right amounts. That’s important, because a diagnosed deficiency in vitamin D correlates with higher rates of cancer, obesity, heart attack, depression, stroke, auto-immune diseases, and more.
Because of this, many people, deficient or not have been religiously taking vitamin D supplements daily for years, especially those who don’t get outside much, or who live in northern latitudes where it’s darker in the long winters.
However, vitamin D supplements may not be a panacea after all. The latest research shows that vitamin D supplements don’t change the disease outcomes. Real sunshine does.
But vitamin D is only one of the benefits of sunshine. There’s more.
Skin, Nitric Oxide, and Heart Disease
Nitric oxide is a vital biological signaling molecule naturally produced by the human body to regulate blood circulation, immune responses, and nerve signaling. It acts as a powerful vasodilator, relaxing the inner muscles of blood vessels to keep them flexible and ensure optimal oxygen deliver.
Researchers have discovered a little-known pathway whereby the body creates nitric oxide through exposure to sunlight. To prove his hypothesis, he exposed volunteers to 30 minutes of sunlight without sunscreen and observed that their blood pressure went down. High blood pressure is a leading cause of strokes and heart disease.
While frequent sunbathers show higher rates of skin cancer, they also show lower incidence of diabetes. Adequate vitamin D levels can help prevent diabetes and be protective against heart damage and other consequences for those who already have diabetes.
So while we avoid the sun to protect us from skin cancer, we may be missing the preventative benefits against diabetes, stroke, blood clots, and heart disease – both of which have equal or more serious health consequences.
A Surprising Discovery About Skin Cancer
Even in cases of melanoma, those melanoma patients who had more sun exposure had less chance of dying from the disease than melanoma patients who shunned the sun. And, those who work outdoors have only half of the rate of melanoma as those working indoors. So even given the cancer risk, time in the sunshine shows better health outcomes.
Some of these benefit of those who are out in the sun more often may accrue to the fact that they tend to be more active people, engaged in exercise or social activities.
But the bottom line is getting outdoors is good for us, and staying indoors because we are afraid of any and all sun exposure may be counter-productive to good health. One study even likened avoiding the sun as risky as smoking.
Sunshine and Circadian Rhythm
Natural light exposure, especially in the morning, is key for our body’s internal clock, or circadian rhythm. Sun exposure during the days helps our body regulate important hormones, boosts our mood and prevents depression, and also sets us up for better sleep at night. If we are always wearing sunglasses, drawing the shades, or hiding indoors, we can miss these subtle light cues that keep internal functions on track.
Getting Enough, but Not Too Much
The key is balance. We need enough sun exposure to produce natural vitamin D and reap the other benefits sunlight can produce when it shines on our unprotected skin. However, we need to keep exposure limited in order to avoid the type of damage that leads to skin cancer.
First, we have to know our skin. Everyone’s skin is different, and some tolerate unprotected sun exposure better than others. Those who have darker skin have more naturally occurring melanin, a natural sun protectant, and can enjoy the sun on their skin for a longer period of time than those with fair skin and freckles who are more susceptible to sunburn.
Safe, moderate sun exposure can look like spending 10-20 minutes outdoors in the morning or late afternoon without sunscreen, avoiding the sun’s peak rays from 10am-2pm. Or spending time walking outdoors in a forest, festival, or shopping area, where you are alternating periods of shade and sunshine.
Conclusion
If you do plan on spending extended time in the sun, it’s still a good idea to wear sunscreen or protective clothing to avoid sunburn. But it’s okay to let go of the fear of being outside. Decades of stern warnings from dermatologists and skincare professionals have left us slathering on sunscreen every time we leave the house, or avoiding sunlight altogether. Instead, we can now practice embracing sunshine and the outdoors without sunscreen in reasonable doses, knowing that it’s a health-booster.
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About the Author
Olivia Hsu Friedman, LAc, Dipl.OM, DACM, Cert. TCMDerm, is the owner of Amethyst Holistic Skin Solutions and treats Acne, Eczema, Psoriasis, and TSW. Dr. Olivia treats patients via video conferencing using only herbal medicine. Dr. Olivia is the past chair of the board of directors of the American Society of Acupuncturists, serves on the Advisory Board of LearnSkin, and is a faculty member of the Chicago Integrative Eczema Group sponsored by the National Eczema Association.