Are You Sun Deficient? The Silent Epidemic No One is Talking About
Embrace the California Sun
As a functional holistic practitioner, I believe in harnessing nature as our most accessible and free form of medicine. And here in sunny Southern California, one of nature's greatest gifts is right in the sky that we all have access to: the sun!
For too long, we've been told to fear the sun, to avoid it at all costs. But what if I told you that an intentional relationship with sunlight is not just safe, but essential for your longevity and that can improve the quality of your day to day life? This isn't just a hunch; it's rooted in historical wisdom and emerging science.
A Glimpse into the Past: Europe's Sunroom Wisdom
Step back in time to early 20th-century Europe, and you'd find a fascinating approach to health: sanatoriums with their sun-drenched "solariums" or sunrooms. These institutions, particularly for treating conditions like tuberculosis, were designed to maximize patients' exposure to natural light and fresh air. The underlying understanding of sunlight's therapeutic potential was profound.
The Romans, too, understood the power of the sun, designing "heliocaminus" or "solar furnaces" – rooms with transparent coverings to trap the sun's warmth for heating and even growing out-of-season produce. This historical appreciation for solar benefits speaks volumes about our innate connection to sunlight.
They understood what modern science is now reaffirming: sunlight is not just for Vitamin D. It plays a crucial role in:
Circadian Rhythm Regulation: Telling your body when to be awake and when to sleep.
Mood Enhancement: Boosting serotonin, our "feel-good" hormone.
Immune System Support: Strengthening your body's defenses.
Nitric Oxide Production: Promoting cardiovascular health and healthy blood pressure.
Mitochondrial Function: Powering your cells and energy production.
Strengthening Bones: Aiding in the absorption of calcium.
Reproductive Organ Health: Both for men and woman, Vit. D plays a vital role in ovarian and testicular function, this is another reason fertility is the most optimal during the summer months.
Lack of Sun Exposure is the New Smoking
Today, the pendulum has swung heavily towards sun avoidance, largely due to concerns about skin cancer. And rightly so – a sunburn is absolutely something to avoid. It's the acute, intense exposure that leads to cellular damage. However, completely shunning the sun deprives us of its incredible health promoting benefits, potentially contributing to chronic health issues like Vitamin D deficiency, sleep disturbances, and even mood disorders. In fact, science has also proven that low levels of vitamin D can also be a contributing factor to melanoma.
What has been concluded is that sun exposure should be gradual and you should not go in with the intention of burning, especially with low vitamin D levels. This is where we do find a correlation with higher risk of melanoma -> low vitamin D + burning the skin = high risk of melanoma. Lower risk for melanoma was found in those that had healthy serum levels of vitamin D and who consistently got gradual sun exposure during vitamin D window times (when UVB is highest).
Observational Studies on Sun Exposure Patterns and Melanoma Risk/Prognosis:
Occupational Sun Exposure Studies: Some studies have observed that individuals with chronic, regular sun exposure (e.g., outdoor workers) paradoxically have a lower incidence of melanoma compared to indoor workers, and when they do develop melanoma, it often occurs on less sun-exposed areas. This suggests that the pattern of exposure (regular, gradual) might be less harmful than intermittent, intense exposure. (This finding has been noted in several reviews, including one in Cure Today in 2016.)
Melanoma in Southern Sweden (MISS) cohort: This long-term study found that women with more active sun exposure habits had a lower risk of all-cause mortality, and specifically, a lower death rate among those who developed melanoma. They observed a dose-dependent increase in the risk of cancer-related death with lower sun exposure. (Cited in a 2022 Anticancer Research review, which also mentions earlier findings from 1937 on US Navy soldiers.)
Geographical Patterns: While areas with higher UV intensity can have higher melanoma rates, there's also a phenomenon where melanoma is more prevalent in less sun-exposed body areas and in populations with fair skin at higher latitudes (e.g., Scandinavia compared to Mediterranean countries), which might hint at a role for inadequate chronic sun exposure or low Vitamin D.
The "Sensible Sun Exposure" Hypothesis: Studies like the one published in the Journal of Dermo-Endocrinology (as cited by Cure Today in 2016) discuss that "non-burning sun exposure is associated with a reduced risk of melanoma, while sunburns are associated with a doubling of the risk of melanoma." They advocate for a balanced approach.
The key lies in understanding the difference between safe, healthful sun exposure and harmful overexposure. It's about finding that sweet spot where you reap the rewards without the risks.
Your Summer Sun Prescription
Living in beautiful California, we have an opportunity to leverage the sun as a free, powerful tool. Here's your guide to safe and effective summer sun exposure:
Know Your Skin, Know Your Time:
Skin Type Matters: Lighter skin tones will need less time in the sun to produce Vitamin D and can burn more quickly. Darker skin tones have more melanin, which acts as natural protection, meaning they may need longer exposure times.
Acclimate Gradually: If you've been indoors all winter, don't jump straight into long sun sessions. Start with shorter exposures and gradually increase your time as your skin adapts.
The "Pink" Test: The goal is never to get pink or red. If your skin starts to show any signs of reddening, it's time to seek shade or cover up. This is your personalized signal.
Timing is Everything: Vital Summer Hours in California
For optimal Vitamin D synthesis, the midday hours are generally the most effective. This is when UVB rays (responsible for Vitamin D production) are strongest.
In California during summer, the UV index can be high (often 8-11, even extreme). While this means more efficient Vitamin D production, it also means a quicker path to burning if you're not careful. This means less time in the sun is needed.
General Guideline (adjust for your skin and local UV index): Aim for 10-20 minutes of direct sun exposure on exposed skin (arms, legs, back) during the late morning to early afternoon (roughly 10 AM - 2 PM solar time). Solar noon typically doesn't align with clock noon; it's when the sun is highest in the sky (you can check local solar noon apps) or utilize an app like Dminder for optimal sun exposure times that take your Fitzpatrick skin tone into account.
Listen to Your Shadow: A simple trick! If your shadow is shorter than your height, the sun is high enough for UVB rays to be potent. This usually falls within those midday hours.
Maximize Benefits, Minimize Risk:
Expose More Skin, For Less Time: Instead of a long exposure with just your face, expose a larger area of your body (arms, legs, torso if comfortable) for a shorter period. This is more efficient for Vitamin D.
No Sunscreen (Initially): For your short, intentional Vitamin D boost, avoid sunscreen on the skin you're exposing, as it blocks UVB rays. After your designated time, apply a clean, mineral-based sunscreen (non-nano zinc oxide) to all exposed skin if you plan to stay outside.
Cover Up or Seek Shade After: Once you've had your healthy dose, put on protective clothing (wide-brimmed hat, long sleeves, pants), sunglasses, or find shade.
Eat Your Sunscreen: While not a substitute for physical protection, a diet rich in antioxidants from colorful fruits and vegetables (berries, leafy greens, tomatoes, green tea) can help your skin build its natural resilience against UV damage. As well as saturated fats that help build the integrity of your skin vs a diet full of unstable PUFAs. Think of it as internal sun protection!
Hydrate, Hydrate, Hydrate: Especially in the California summer heat, staying well-hydrated with water and electrolyte-rich fluids (like coconut water or homemade electrolyte drinks) is crucial.
Pop a Niacin: Niacinamide (a form of Vitamin B3) can help protect your skin from sun damage by enhancing its natural DNA repair mechanisms and strengthening the skin barrier to better resist environmental stressors.
Nature's Free Medicine: Empower Your Health
As a functional holistic nutritionist, my passion is empowering you with tools that are both effective and aligned with nature that GOD provides for us. The sun can be a powerful ally in your journey towards optimal every day health and longevity.
So this summer, step outside, soak in the golden sunshine and feel the difference that a balanced intentional relationship with the sun can make in your well-being, for you and your family!
My favorite Summer Products for healthier skin and healthier you!
References:
Chang YM, Barrett JH, Bishop DT, et al. Sun exposure and melanoma risk at different latitudes: a pooled analysis of 5700 cases and 7216 controls. Int J Epidemiol. 2009;38(3):814-830. doi:10.1093/ije/dyp166
Hoel DG, Berwick M, de Gruijl FR, Holick MF. The risks and benefits of sun exposure 2016. Dermatoendocrinol. 2016;8(1):e1248325. Published 2016 Oct 19. doi:10.1080/19381980.2016.1248325
Lindqvist PG, Epstein E, Landin-Olsson M, et al. Avoidance of sun exposure is a risk factor for all-cause mortality: results from the Melanoma in Southern Sweden cohort. J Intern Med. 2014;276(1):77-86. doi:10.1111/joim.12251
Sun Exposure - Hazards and Benefits; PELLE G. LINDQVIST, ELISABETH EPSTEIN, MONA LANDIN-OLSSON; Anticancer Research Apr 2022, 42 (4) 1671-1677; DOI: 10.21873/anticanres.15644
Disclaimer: This blog post provides general information and is not a substitute for personalized medical advice. Always consult with your healthcare provider or a qualified professional for any health concerns or before making changes to your health routine.
