The Dark and Light Side of Sun Exposure and Strategies to Enjoy Sunshine Safely {Pure Living}

Sun exposure can both enhance and harm our health in different situations and quantities. Learn some natural strategies to enjoy sunshine safely and enjoy healthy sun exposure!

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The outdoors beckons us for a summer full of outdoor fun! While UV rays from the sun can damage from the skin, there are also health-benefits which we derive from balanced sun exposure.

Sun exposure plays an important role in regulating our circadian rhythms, contributing to deep sleep and a balanced mood. Emerging research also suggests that natural sun exposure may regulate vitamin D in a way that supplements cannot mimic. This critical steroid hormone acts on receptors throughout the body, helping to regulate everything from bone health, heart function and inflammation.

Spending time in the sun has also been shown to contribute to our health by providing pain-reducing (analgesic) properties and helping to regulate our metabolism.

Bioindividuality and High-Risk Groups

Like most things related to our health, bioindividuality and lifestyle habits are important when it comes to sun exposure.  Certain groups are more susceptible to the negative impacts of UV sun exposure and may require different strategies to avoid harm.

For example, those with certain autoimmune conditions such as lupus can be exceptionally sun sensitive. Photosensitivity is a major feature of both systemic lupus erythematosus (SLE) and cutaneous or discoid lupus. Sun exposure can cause skin lesions as well as flares of internal disease with symptoms such as joint pains and fatigue. Further, medications used to treat lupus, such as tetracycline antibiotics, can further increase sun sensitivity. 

Another group of individuals who may be extra sensitive to sun exposure are those who have undergone radiation or chemotherapy treatments. Areas of skin in the radiated fields will react more easily to sun exposure than areas of non-radiated skin. Some chemotherapy agents can also increase susceptibility to UV damage and also reduce the skins ability to heal. 

People with a personal or family history of skin cancer or other genetic susceptibilities which make it more difficult to repair UV-induced DNA damage may also need to be more vigilant to avoid too much sun exposure.  One in five Americans will develop skin cancer in their lifetimes. While vitamin D is an important factor for preventing cancer and not all skin cancers are related to sun exposure, some people are particularly prone to damage from UV-rays that can develop into different types of skin cancers. 

Sun Smarts: Finding balance between sun worshiping and becoming completely covered up with sun dread

Incorporate Natural Dietary Skin Support 

Certain foods and nutrients may help reduce the risk of damage from sun exposure. Many of the fresh healthy foods available in summer also serve to fortify us as a sort of internal sunscreen. 

• A study in the Journal of Nutrition showed that a mix of carotenoids including lycopene (found in tomatoes and watermelon), lutein (in spinach and other dark-green veggies), and beta-carotene (in orange, red, and yellow produce) reduced skin’s susceptibility to ultraviolet damage. 
• Other studies have produced similar results with green tea and ferulic acid, an antioxidant found in pineapple, oranges,apples, and coffee.

• Vitamin A in the form of beta-carotene is found in foods like carrots, spirulina,chlorella, grass-fed beef liver and sweet potatoes and helps protect the skin from sun damage.
• Astaxanthin, a carotenoid pigment found in microalgae and seafood which consumes this algae like salmon, shellfish and krill also contributes to skin health.
• Fresh, unprocessed, whole organic foods like fruits and vegetables which provide a wealth of antioxidants, essential omega-3 fatty acids and anti-inflammatory compounds. Watermelon, brightly colored veggies and raspberries are all rich in antioxidants that help to combat free-radical damage. 

Stay Calm and Breathe

Stress reduction also helps to boost the skin’s UV resiliency. Stress weakens the immune system and makes us more susceptible to free radical damage which can lead to cancer. In fact, a study published in the Journal of the National Cancer Institute found that stressed mice were more likely to develop squamous cell skin cancers.

Adopting regular stress management practices such as meditation, yoga and mind-body practices like those in The Whole Cure make you more resilient to resit the damaging impacts of chronic stress in order to prevent numerous health issues, including sun damage and skin cancer.

Find or Create Shade

One of the best ways to enjoy a sunny day without suffering damage is to minimize your time spent in the strongest rays. This means staying in the shade when possible during the strongest rays of the day (usually from around 10am to 2pm) and getting in your hike, jog or walk in the early morning or late afternoon.

Sunscreen eliminates only about 55 percent of free-radical damage induced by UV rays, according to a study in the Journal of Investigative Dermatology. Sun-protective clothing (affiliate link) is designed to block or reflect UV rays, creating a shield which prevents skin exposure.

I look for items which are tightly woven or utilize natural sun protective ingredients such as zinc oxide to protect the skin when clothing is both dry and wet.  Sun protective clothing is rated by ultraviolet protection factor (UPF not SPF). The ratings are similar to SPF except UPF rates both UVA and UVB protection whereas SPF only rates UVB. For example, these sun shirts are rated UPF-50+.

Fortunately, there is a large variety of comfortable and stylish options available for outdoor activities like walking, swimming, golfing and gardening. I especially find sun protection clothing like swim shirts and swim tights valuable for time spent in/on the water where the suns rays are intensified by reflection and sunscreen can become washed off. They are also useful for vigorous physical activity, where sweating can make sunscreen less comfortable and effective. 

A good hat with a wide, protective brim or neck guard is one of the best ways to protect the delicate skin of your face and neck. Sunglasses are also crucial for eye health. When choosing sunglasses, look for the label UV400 or Blocks 99-100% of UV Rays. Wrap style sunglasses block UV that seeps in the sides of sunglasses.

You can save $10 off the affordable prescription or non-prescription sunglasses here with the code IFYVKAQZET 

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Choose a Safer Sunscreen