The sun is a powerful force. It nourishes us with life-giving vitamin D, but excessive exposure can lead to burns and even skin cancer. So, how do we achieve that perfect balance between sun protection and reaping the benefits of sunshine?
The trouble with traditional sunscreen
There are four main, toxic ingredients in sunscreen:
Avobenzone
Oxobenzone
Octocrylene
Phenylbenzimidazole
Our skin, the body's largest organ, readily absorbs what we put on it. A concerning study by the FDA found that these sunscreen chemicals were detected in the bloodstream at alarmingly high levels, specifically, oxobenzone showed up 180 times – after just ONE application.
Why does it matter? These chemicals are known to:
disrupt hormones
lead to fertility problems
result in poor birth outcomes
cause cancers
Studies have shown that they may also affect breast development, infant birth rate, sperm function. Not to mention, the environmental ramifications. When we're in the ocean with these chemicals on, it's damaging coral reefs and it's poisoning our drinking water when we rinse off in the shower.
Avoidance of sun exposure as a risk factor for major cause of death
Vitamin D, often called the "sunshine vitamin," is a powerhouse nutrient produced in our bodies with the help of sunlight. It goes way beyond just building strong bones, although that's definitely a key benefit. Here's a breakdown of why getting enough vitamin D from sunlight is so important for your health:
Strong Bones and Teeth: Vitamin D is a superstar for bone health. It acts like a conductor, instructing your gut to absorb calcium, the mineral that gives bones their strength and structure. Without enough vitamin D, calcium gets ignored, potentially leading to conditions like rickets in children and osteomalacia or osteoporosis in adults, where bones become weak and brittle.
Immune System Support: Vitamin D plays a vital role in keeping your immune system in top shape. It helps regulate immune cell function, which is your body's first line of defense against invaders like bacteria and viruses. Studies suggest sufficient vitamin D levels may be linked to a lower risk of infections and autoimmune diseases.
Muscle Function and Strength: Feeling weak and achy? Vitamin D deficiency might be a culprit. This vitamin helps maintain muscle strength and function, potentially improving balance and reducing the risk of falls, especially in older adults.
Mood and Mental Health: Recent research suggests a link between vitamin D levels and mental well-being. Vitamin D may help regulate brain chemicals like serotonin, which can influence mood and reduce symptoms of depression.
Overall Health: Low vitamin D levels are linked to increased mortality in heart disease, diabetes, colon cancer, breast cancer and common illnesses.
Sun exposure is even linked to higher levels of nitric oxide which dilates the blood vessels, and lowers blood pressure! Because of its connection to heart disease and strokes, blood pressure is the leading cause of premature death and disease in the world.
Important factors to remember with vitamin D synthesis:
Sun exposure time: The amount of vitamin D produced depends on various factors, including the intensity of UVB rays (affected by season, time of day, etc.) and the duration of sun exposure.
Skin type: Pigmentation plays a role. People with darker skin tones have less vitamin D production due to higher melanin content, which acts as a natural sunscreen.
Sunscreen use: Sunscreens, while crucial for sun protection, can also block some UVB rays, reducing vitamin D synthesis.
Sun safety and skin cancer
We all know excessive sun exposure can lead to sunburn, premature aging, and even skin cancer, including melanoma. So, the question becomes: how do we enjoy the outdoors while minimizing these risks?
The key lies in sun safety practices. Here are some essential steps to take:
Avoid getting burned: Sunburns are a clear sign of overexposure and damage to your skin and DNA! Aim for sun exposure that leaves you with a healthy glow, not a painful burn.
Pay attention to the UV index when outside: This number, ranging from 0 (low) to 11+ (extreme), reflects the intensity of UVB rays at a specific location and time. Here's a breakdown of the UV Index and how it relates to sunburn risk:
Low (0-2): Minimal risk of sunburn. However, people with very fair skin can still burn after prolonged exposure.
Moderate (3-5): Moderate risk of sunburn for fair skin types. Sun protection is advisable for everyone, especially if spending extended time outdoors.
High (6-7): Increased risk of sunburn for most skin types. Seek shade, wear protective clothing, and reapply sunscreen frequently.
Very High (8-10): Very high risk of sunburn. Sun protection is essential and limiting time outdoors during peak sun hours (usually 10 am to 4 pm) is recommended.
Extreme (11+): Extreme risk of sunburn for everyone. Take all sun protection measures and avoid prolonged sun exposure.
Cover up: During peak sun hours (usually 10 am to 4 pm), seek shady areas or plan outdoor activities for earlier or later in the day. Wear protective clothing, hats with wide brims, and sunglasses offer excellent sun protection. Look for tightly woven fabrics with a Ultraviolet Protection Factor (UPF) rating.
Use low-toxic sunscreen: While complete sun avoidance isn't ideal, using a safe and effective sunscreen is crucial. Choose mineral-based sunscreens with zinc oxide as the active ingredient and avoid those containing potentially harmful chemicals like avobenzone and oxybenzone.
The truth about skin cancer
Here's where things get interesting. Studies suggest a surprising link between sun avoidance and increased cancer risk.
People who consistently avoid sunlight altogether seem to have a two times higher risk of dying from various cancers due to lower vitamin D levels.
The research also highlights a potential benefit of vitamin D from sun exposure. Individuals who developed melanoma but had sufficient vitamin D levels from sun bathing were reportedly eight times less likely to die from the disease compared to those with low vitamin D.
A 2016 study published in Journal of Internal Medicine even compared the risk factor of avoiding sun exposure to the detrimental effects of smoking cigarettes on longevity!
OGRN sunlight tips and approved sunscreens
For me, sunlight and being in tune with my circadian rhythm is super important. The best time to take advantage of the sun's rays is in the morning, within one hour of waking and when the UV index is low.
Getting exposure to sunlight in your eyes (without sunglasses) at this time can helps reset your circadian rhythm, increases serotonin, increases alertness, jump starts vitamin D synthesis safely, and allows you to create adequate amounts of melatonin at night.
Now, when outside in the sun for prolonged periods of time, sunscreen is absolutely necessary. As mentioned above, mineral sunscreen is the gold standard of low toxic sun protection. Use caution when choosing a mineral sunscreen for some companies use deceptive marketing tactics while still using toxic ingredient. Using apps like Yuka can help with this.
Here are some of my favorite brands of low-tox mineral sunscreens:
More options at: Live Healthillie
Conclusion
Sun safety is paramount, but complete avoidance can be counterproductive. By following sun-smart practices, using low-toxic sunscreen, and getting moderate sun exposure for vitamin D production, you can achieve a healthy balance and enjoy the outdoors safely. Remember, consult your doctor to determine the optimal amount of sun exposure for your individual needs and vitamin D status.
References
Getting enough vitamin D. EWG’s Guide to Sunscreens. (2020, May 21). https://www.ewg.org/sunscreen/getting-enough-vitamin-d/
Lindqvist, P. G., Epstein, E., Nielsen, K., Landin‐Olsson, M., Ingvar, C., & Olsson, H. (2016). Avoidance of sun exposure as a risk factor for major causes of death: A competing risk analysis of the melanoma in southern Sweden cohort. Journal of Internal Medicine, 280(4), 375–387. https://doi.org/10.1111/joim.12496
Olien, D. (2022, March 23). Sunscreen: Fatal conveniencesTM. Darin Olien. https://darinolien.com/fatal-conveniences-sunscreen/
Skin cancer. EWG’s Guide to Sunscreens. (2020, May 23). https://www.ewg.org/sunscreen/skin-cancer-on-the-rise/
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