Is Sun Exposure Safe?

First, let’s collectively pause and take a deep breath. As I mentioned earlier, this is a controversial topic. I’m just here to share insights gleaned from personal research and blood tests conducted on myself and my family.

Let’s also remember that anecdotal evidence doesn’t prove anything. Here are a few examples:

• You know someone who died from skin cancer, so you think all sun exposure is bad. (Even though science doesn’t back this up and that scenario doesn’t prove causation).
• You know someone who has been outside every day of his or her entire life and got sunburned all the time. Yet, they never got cancer; so, all sun exposure is safe. (Science also doesn’t back this up).

We all know people who have been affected by cancer and I’m sending hugs to all of you who have lost someone to this dreaded disease. However, knowing someone who died of cancer doesn’t equal a scientific study. I know someone who has gotten very little sun exposure, wears a hat and sunscreen daily, and still got skin cancer on his nose. This example is also not scientifically relevant.

A lot also depends on your skin pigmentation. As someone of Northern European descent, I have less melanin in my skin. So, I likely need less UV exposure to produce vitamin D than someone with darker skin. The current evidence shows that some sun exposure is safe for the vast majority of people. However, depending on skin color some people need more sunlight than others to maintain adequate levels of vitamin D.

Ironically, some research suggests certain sunscreen ingredients can increase skin cancer risk. But read on…

Sunscreen, Sunburn, and Skin Cancer, Oh My!

In the last several decades, the push to use sunscreen and limit exposure to the sun has gotten stronger. It’s now possible to find sunscreen with an SPF of 100! Thanks to massive public health campaigns, most people are at least mildly aware of the “dangers” of sun exposure.

Surprisingly, sun exposure might not be as risky as we think. In fact, steering clear of the sun might be riskier than getting some moderate sun. Even though we’re told to wear sunscreen and avoid too much sun, skin cancer rates, especially melanoma, keep increasing.

Skin cancer rates are rising by 1.2% annually (2010-2019), even though we spend less time outdoors and wear more sunscreen. We’re doing the things we’re “supposed” to do and yet, the problem is getting worse.

Sunscreen DOES Block Vitamin D From the Sun

We know sunscreen can inhibit our natural production of vitamin D, especially when used regularly. Sunscreen helps to block ultraviolet B (UVB) wavelengths, which are what the body uses for vitamin D synthesis.

As a society, we often stay away from the sun, even though our bodies require sunlight to make vitamin D naturally. Then we use sunscreen, which contains chemicals, to try to lower the risk of one cancer (skin cancer).

Paradoxically, this habit could result in vitamin D deficiency and raise the risk of many chronic health conditions. The mentioned study demonstrated that sunscreen doesn’t actually prevent melanoma.

Vitamin D is Important for Pregnancy, Babies, & Kids

Getting enough vitamin D is also a big deal during pregnancy and nursing. Healthy blood levels of vitamin D may reduce premature labor and other complications. On the other hand, low vitamin D levels can put a mom at higher risk for gestational diabetes and can lead to other problems for the baby.

Bottom Line: It’s Time to Rethink Getting Vitamin D From the Sun

Based on the largest review of evidence we have to date, it’s time to rethink sun exposure. While we’ve stayed away from the sun to avoid skin cancer, our rates of cancer and other chronic conditions continue to rise. By avoiding the sun, we’ve increased our risk of vitamin D deficiency. As a result, rates of all-cause mortality are going up.

Embrace the sun! Just do so at moderate levels, while following a healthy diet and lifestyle.

Sun Exposure: What I Do

In light of this, and so much other evidence, I don’t avoid the sun or use harmful sunscreens. In fact, I make it a point to spend time in the sun daily. I also test my vitamin D levels and take vitamin D supplements in the winter months.

While 400 International Units (IU) of vitamin D is the amount of vitamin D typically recommended, it may be too low for some people. I take more than that but do your own research. Vitamin D toxicity is possible if you overdo it. Taking too much vitamin D over time can increase blood calcium levels, which can require hospitalization if they get too high. Getting your vitamin D from the sun is ideal.

I make sure to get out of the sun before getting close to burning. If I get enough sun exposure and want to stay outside, I just cover up and wear a hat. And for the first time in my adult life, my blood concentrations of vitamin D are in the healthy range. I also “eat my sunscreen” by eating a real food diet and taking specific nutrients that help protect the body from the inside out.