By David Ito - Certified Life & Wellness Coach, MSc. Public Health, Nutrition

July 30, 2023

We are deep into the summer season and we know about the risks of overexposing our bodies to UVA and UVB rays. But do you know the truth about sunscreen and the benefits of controlled exposure to sunlight? The secret is in the approach and dosage. Here are some simple ways to safely experience the sun and it's energy!

Let's review the optimal sun exposure protocol first...

Using sunscreen with a high SPF (Sun Protection Factor) is paramount to safeguarding our skin from harmful ultraviolet (UV) rays. Sunscreen prevents sunburn, premature aging, and lowering the risk of skin cancer. Remember to reapply every two hours, especially after swimming or sweating.

Steps for Safe Sun Exposure:

• Limit exposure during peak hours (10 am to 4 pm) when the sun is strongest
• Wear protective clothing, such as hats and sunglasses to shield your skin and eyes
• Seek shade regularly, especially if you're outdoors for extended periods
• Hydrate adequately, as sun exposure can lead to dehydration

HEALTH TIP: Not all sunscreen is made equal. Avoid non-FDA approved sunscreen ingredients that get absorbed into your bloodstream and can create havoc on your endocrine system (sperm toxicity, manboobs), increase risk for cancer and are terrible for our habitat (coral reef destruction, fish mortality). Some of the harmful ingredients found in common sunscreen products are:

3 benefits of controlled sunlight exposure

1

Strengthen Immunity & Healthy Aging

Exposure to sunlight has the capacity to boost our immunity. Depending on your skin tone, it is considered that between 5 to 30 minutes of direct sunlight on your body without sunscreen can help you boost your vitamin D levels.

People living in northern countries with less sun exposure have lower vitamin D levels and have higher risk of developing auto-immune diseases (from allergies to multiple sclerosis). Vitamin D deficiency can also lead to chronic low grade systemic inflammation. Inflammation is behind most modern day diseases.

Sunlight also increases your body's capacity to absorb certain minerals such as calcium and phosphorous which are key for your bone health and optimal cellular regeneration.

2

Boost Daytime Energy & Improve Sleep

If you've never heard of our circadian rhythm, it's time you start to dance to its beat! The human circadian rhythm plays a crucial role in regulating key physiological and behavioral processes during our 24-hour day/night cycle. Sunlight plays a major role in this natural cycle.

Think of this as an internal biological clock that influences sleep-wake patterns:

• dopamine secretion (energy, motivation) during the day
• melatonin secretion (sleepiness) during the night
• optimal cognition, yes it gets your brains 'juices' going during the day
• hormone secretion, body temperature, and metabolism, among other functions

Maintaining a synchronized circadian rhythm is essential for optimal health and well-being. And guess what keeps this clock in check? (drumroll)... exposure to sunlight in the morning!!!

You don't need the sun to hit your body or eyes, you just need to take in the bright morning light without sunglasses in the first few hours after you wake up. Neuroscientist guru Andrew Huberman suggests 5-10 minutes within the first 90 minutes of your day. If you have eye health conditions, check with your eye doctor first. 

3

Sunlight and Happiness

Sunlight exposure plays a pivotal role in promoting serotonin production, a neurotransmitter known for its mood-regulating properties. When sunlight enters the eyes, it stimulates the brain to release serotonin, leading to increased feelings of happiness and well-being. Regular exposure to natural light has been linked to improved mood, reduced symptoms of depression, and better overall mental health. That's why asana yoga is meant to be practiced early in the morning in the form of 'sun salutations'... to set a positive and energizing tone for the day!