The American Academy of
Dermatology has a zero-tolerance policy with the sun. They tell us to lather on the sunscreen. Put on a hat. Cover up. Get in the shade...But be sure to take that Vitamin D supplement.
This advice never
added up for me...
We know mortality increases the further you move away from the equator. Vitamin D deficiency is associated with nearly every chronic illness. And most of us are deficient (up to 85%).
The association between the sun, vitamin D, and health is so strong that research by Dr. Lindqvist equates SPF 50 to a pack of Marlboros:
"Avoidance of sun exposure is a risk factor of a similar magnitude as smoking in terms of life expectancy."
While sun exposure is known for increasing vitamin D production, that’s not it...
Sun exposure releases critical compounds like:
- Nitric oxide which lowers blood pressure
- Serotonin and endorphins which make you feel good
Sun exposure regulates circadian rhythms that improve sleep. It's been shown to
decrease the risks of cancers, mental health disorders, autoimmune diseases, and even improve fertility and metabolic syndrome.
It is important to avoid skin
damage, but the sun gets all the blame even though we know outdoor workers have half the melanoma rate as indoor workers.
The real risk stems from being indoors 24/7, having "seed oil skin," and
then vacationing for a week and getting burnt to a crisp.
The current sun exposure guidelines need to step out of the dark ages.
Here’s my simple guidelines:
- Don’t get burned – if this means using sunscreen – use it.
- Use mineral sunscreen, not chemical*
- Get some sun every day you can.
- Midday is the best time to get sun. This is when UVB rays, the wavelength that produces vitamin D, is highest.
Fair-skinned people can nearly maximize vitamin D production in 20 minutes during solar noon with adequate skin exposure. The darker the skin, the more time you need.
Here are more details if you want a deeper dive.
*Chemical sunscreens work by absorbing the sunscreen’s ingredients into your skin and then absorbing UV radiation through the ingredients’ chemical bonds. As these chemicals absorb the suns UV rays, the components of the sunscreen break down and then release heat from the body.
*Mineral sunscreens work by providing a physical barrier to protect your skin from the UV radiation.
