Sun Exposure
In the last few decades, there has been a lot of emphasis on the risks of sun exposure, however, its immense health benefits are rarely discussed. It is important to understand that sun does not need to be feared but only used wisely. After all we as a species evolved thanks to and under the sun.
In the past, sunbathing was actively practised as a therapeutic method in sanatoriums, especially during the late 19th and early 20th centuries for treating general debilitation, tuberculosis and other respiratory diseases. While the exact mechanisms were not fully understood at the time, modern science supports some of the principles of heliotherapy.
There are several reasons why you shouldn’t be afraid of sun exposure and perhaps the most well-known and important one is that the sun rays on our skin allow for vitamin D production.
Vitamin D Synthesis
Vitamin D production in the skin begins when ultraviolet B rays from sunlight interact with a compound called 7-dehydrocholesterol in the skin. This reaction converts 7-dehydrocholesterol into vitamin D3 (cholecalciferol). The vitamin then undergoes further conversion in the liver and kidneys to become the active form of vitamin D, calcitriol, which plays a role in many aspects of health and development.
Vitamin D is involved in;
- Bone Health
Vitamin D enhances the absorption of calcium from the digestive tract, which is essential for developing and maintaining strong bones and teeth. This helps prevent conditions such as osteoporosis and rickets. Adequate vitamin D levels support bone density and strength, reducing the risk of fractures and bone loss.
- Immune Function
Vitamin D plays a crucial role in regulating the immune system. It helps activate T-cells and macrophages, which are key components in the body’s defence against infections. Adequate vitamin D levels have been associated with a lower risk of respiratory infections, such as the common cold and influenza.
- Mood and Mental Health
Vitamin D influences the production of neurotransmitters like serotonin, which are important for mood regulation. Low levels of vitamin D have been linked to an increased risk of depression and mood disorders. There is evidence suggesting that sufficient vitamin D levels may support cognitive health and help reduce the risk of cognitive decline and dementia.
Exposure to natural light helps regulate circadian rhythm, which can enhance sleep quality. Morning sunlight exposure helps set the internal clock for better sleep patterns.
- Cardiovascular Health
Adequate vitamin D levels are associated with a lower risk of cardiovascular diseases. Vitamin D helps regulate blood pressure and supports the function of the heart and blood vessels. It has anti-inflammatory properties that can help reduce systemic inflammation, which is a factor in many chronic diseases, including heart disease.
- Muscle Function
Vitamin D is important for muscle function. Adequate levels can help maintain muscle mass and strength, which is particularly important in older adults to prevent falls and fractures.
- Diabetes Management
Research suggests that adequate vitamin D levels may play a role in reducing the risk of developing type 1 diabetes by modulating the immune response.
There is also evidence indicating that vitamin D may improve insulin sensitivity and help regulate blood sugar levels, potentially reducing the risk of type 2 diabetes.
Vitamin D plays a role in modulating the immune system, which may help reduce the risk of developing autoimmune diseases such as multiple sclerosis and rheumatoid arthritis.
- Skin Health
Adequate vitamin D levels are important for maintaining healthy skin. It may also be beneficial in managing certain skin conditions like psoriasis.
Safe Sun Exposure
Moderation is Key! You don’t need to avoid the sun completely; instead, aim for moderate sun exposure. Short periods in the sun, such as 10-30 minutes a day can provide the benefits of sunlight without excessive risk.
Exposure needs to be tailored to your skin tone. The lighter the skin the easier it will burn, the more burning the higher the chance of developing skin cancer.
Protective Measures
The best protection is to seek shade and/or wear protective clothing. If you can’t escape the sun or want to enjoy a longer period in the sun, use a non-toxic mineral-based sunscreen.
Build up your sun exposure gradually. Start with shorter periods and gradually increase the time to help your skin adapt without burning. While excessive UV radiation can increase the risk of skin cancer, responsible sun exposure does not. The majority of skin cancers are related to intense, intermittent sunburns rather than regular, moderate exposure.
Geographic and Seasonal Variations
People living in higher latitudes or areas with less sunlight may need more sun exposure to maintain adequate vitamin D levels, while those in sunny climates may need to be more vigilant about sun protection.
Conclusions
Sun exposure, when approached with awareness and moderation, provides valuable health benefits. By practising safe sun habits, you can enjoy the positive aspects of sunlight while minimising potential harm. Embrace the sun responsibly and use it as a tool to enhance your well-being.