I am going to start off with a big old controversial statement! From my research, PROPER sun exposure (which means spending time in the sun without burning the skin) does NOT lead to skin cancer. In fact, it actually PROMOTES HEALTH when done right!
How can this be true and why are so many people misguided? Keep reading to hear more of my thoughts on the matter and look at research that may challenge the common belief.
Learning from our Ancestors
In general, current generations spend less time outside in the sunshine than previous generations. The comfort of an air-conditioned home and other modern technology draws many people inside in warm weather preventing their exposure to the sun.
While there are some precautions that are wise to take, the lack of sunshine is one factor that contributes to the decline of health in modern civilizations. In fact, too little sun exposure may be even worse than too much.
Our ancestors long ago were outside in the sun hunting, gathering, and living in the community. Their survival depended on being out in the elements. They didn’t have temperature-controlled homes, so being outside was common.
Though our ancestors did this out of necessity, modern-day research shows many benefits to this way of living for both our physical and mental health. It is especially important to be intentional about this in northern areas.
Benefits of Sunshine
Sunshine can make you feel lighter, move more, sleep better, and have more energy. It tends to chase away the winter blues, giving us a fresh perspective on life. But did you know there are benefits that can actually affect our longevity?
One study found that sunshine could “reduce blood pressure, cut the risk of heart attack and stroke - and even prolong life.” It states that since heart disease and strokes linked to high blood pressure cause about 80 times more deaths than those from skin cancer, the benefits may outweigh the risks.
But, we may not even have to worry as much about cancer as traditionally thought. According to Dr. Ruscio, sun exposure leads to the formation of the active form of vitamin D (1, 25-OH) which improves DNA repair and may PROTECT the skin from cancer (as opposed to causing skin cancer like most people think).
Other studies suggest that sun exposure demonstrates a significant REDUCTION in all causes of mortality. With this in mind, we must question the belief that sun exposure is dangerous.
Guidelines for Sun Exposure - Not as straightforward as you might think
The guidelines for sun exposure were developed with incomplete data. Chris Kresser, an expert in functional medicine, explains that the studies were based on light-skinned people of European ancestry who were living in Northern Australia.
Since the research did not account for skin tone and geographical location the guidelines can not be generalized for the entire population. Most people living in areas with a lower ultraviolet (UV) index need different guidelines.
So, if the current advice about sun exposure doesn’t align with the current scientific evidence, what guidelines does Kresser recommend?
- Aim to spend half the time it takes for your skin to turn pink outside without sunscreen 2-3 days a week. This could take as few as 10 minutes or as high as two hours depending on the level of melanin in your skin.
- Never allow yourself to get sunburned. If you will be outside for an extended length of time use shade, light clothing, a wide-brimmed hat, etc.
- Realize that the time of day, latitude, and season will affect the ideal amount of time. The sun is more intense if you go on vacation to the tropics than it is in the Midwest.
- Start establishing a baseline tan in the spring or early summer. Be especially careful of a lot of sun exposure when your body isn't used to it. Many people burn when they go on vacation to warm places during the winter because they aren't prepared for the time in the sun.
- Special note to parents of infants - babies under 6 months don’t have much melanin. It is important to protect them from heavy sun exposure. Avoid direct sunlight in the middle of the day, opting for limited exposure in the morning and late afternoon hours. (Babies are susceptible to the toxic effects of many common sunscreen ingredients, so use light clothes and shade when necessary.)
Easy Ways to Get Sun
Now that you know that sun exposure isn’t bad, hopefully, you will make a plan to enjoy the sun on a regular basis. Building time outside into our daily routines doesn't need to take any extra time.
- Eat outside - Have a quiet breakfast on the deck in the morning, lunch at a park, or a family dinner outside.
- Move outside - Instead of hitting the gym, spend more time moving outside in nature.
- Meet a friend outside - Instead of meeting at the local coffee shop, find a park outside to chat, or take a walk instead.
- Take your phone calls outside - When making a phone call where you will be on hold for a while, try to make it outside. It makes the wait more enjoyable, and you can even take a walk.
What About Sunscreen
According to Kresser, most sunscreens on the market are not beneficial or even safe since they contain chemical ingredients like fragrances, parabens, alcohol, chemical solvents, and petroleum oils that break down when exposed to sunlight.
My family prefers to use a locally made natural sunscreen from “A Dirty Hoe.” This natural mineral-based product does not contain the chemicals and preservatives present in most commercial sunscreens.
Since our skin absorbs whatever we put on our body, we must make sure anything we put on it has only clean ingredients. A general rule of mine is to not put anything on my skin that I wouldn’t eat. Not that I would ever eat sunscreen!
I love being outside in the sun with my kids. What do you like to do while you are enjoying the summer sunshine?
Dr. Jamie
*Blog picture was taken by Becci Hethcoat Photography