07 07ARE YOU AFRAID OF THE SUN? Do you fear wrinkles and skin cancer so much that you won’t spend any time outside without sunscreen? If so, it’s not surprising; for a long time, the prevailing opinion among dermatologists (broadcasted by the media) has been that the sun is truly terrible for you.
While it is true that sunburns put you at risk for skin cancer (the ones acquired in childhood are particularly problematic), we’re throwing the baby out with the bathwater if we avoid the sun altogether. A little sunshine on our skin can actually do us a lot of good.
Sunshine makes us happy, presumably because sunlight increases levels of the brain chemical serotonin; anyone who’s experienced seasonal affective disorder probably understands this connection all too well. The sun positively affects levels of the hormone melatonin, as well. Melatonin combats insomnia, so a little sun can lead to better sleep.
But perhaps most important, exposure to sunlight is directly connected to our vitamin D levels; our bodies make vitamin D when the sun’s ultraviolet B (UVB) rays hit our skin. Low levels of this vitamin—which acts a lot like a fat-soluble hormone—are associated with heart disease, certain cancers, strokes, infectious diseases, diabetes (both types), dementia, depression, skin disorders, and a host of autoimmune diseases. Because vitamin D aids in the absorption of minerals, a deficiency can also lead to osteoporosis (calcium cannot be absorbed when there’s inadequate vitamin D).
Depending on your skin tone and where you live, approximately fifteen minutes of sun exposure on 25 percent of your body two to three times per week will allow you to meet your vitamin D needs. That’s it—not so much. The catch is that UVB rays are only available during midday hours, when the sun is highest in the sky—exactly the time of day we’ve always been told to avoid the sun. You can’t get UVB rays when you’re wearing sunscreen, or through a window or smog, and you get little through a cloud cover. Very fair-skinned individuals (yes, redheads, I am talking to you) will require less exposure (probably more like ten minutes). Those with darker skin will need to spend more time outside to reap the sun’s benefits (the pigment melanin acts as a natural UVB blocker).
If you’ve previously avoided the sun, make sure to start with just a few minutes at a time so you can build up some tolerance, but continue to put sunscreen on your face, because it’s a small area and the skin is thin and prone to sun damage. Your arms and legs (if you’re wearing shorts) can and should be sunscreen-free for the amount of time that you discover is right for your body each day, though. After that, feel free to put on sunscreen if you’re going to stay outside for a while.
Vitamin D deficiency is extremely widespread these days, yet most people who have it don’t even know. The only way to be sure you’re getting enough vitamin D is by way of a blood test; ask your doctor to order the 25(OH)D (also called 25-hydroxy vitamin D).
Please know that I am not at all recommending that you sunbathe for long periods of time each day—that’s not good for your skin’s health or appearance in the long run. I am also not advocating that you use tanning beds if you can’t get out in the sun; as far as I know, they’re pretty terrible for you.
You never want to burn, so if you’re traveling to a place where the sun is stronger than at home and where you may be outside more than usual, be very careful; you may only need five minutes to get the amount of UVBs you were getting at home. Make sure to use a sunscreen with a high SPF if you’re doing the beach thing (though I recently learned that there is no point in going above SPF 50), and make sure to cover yourself or seek shade before you’ve overdone it.
Remember that it’s the bad sunburns (and your genes, unfortunately) that put you at risk for skin cancer; but know that the skin cancers associated with the sun are not usually life threatening. I’ve actually seen no compelling evidence that deadly melanomas are caused by sun exposure; in fact, it’s been postulated that the synthetic chemicals in most sunscreens may be contributing to skin cancers.
Washing your skin with soap right after sun exposure can interfere with vitamin D production, so try to wait a few hours before you do so. Something else you should know: A diet high in antioxidants may offer natural protection against sunburn, so be sure to eat brightly colored fruits and vegetables, dark chocolate, and green tea. Foods high in omega-3 fatty acids (I’ll talk more about these in chapter 20) may also be useful in this regard.
If you live thirty-seven degrees north—as I do—you have a problem. (I suggest checking out the chart at www.health.harvard.edu/newsweek/images/latitude-vitaminD.jpg to determine your location.) There’s just not enough sun during the fall and winter for you or me to meet our vitamin D requirements. Upping your intake of foods rich in vitamin D is definitely suggested in this case; unfortunately, vitamin D occurs naturally in only a small selection of foods: free-range egg yolks, raw milk, wild salmon, sardines, mackerel, and organ meats like liver are sources of vitamin D. These foods are not exactly common fare these days, so you may need to take supplemental vitamin D if your levels are low and you don’t get enough from the sun and your food.
How do you know if your sunscreen is free of toxic chemicals? I recommend checking the Environmental Working Group’s website for the most up-to-date information on safe and effective sunscreens (www.ewg.org/2013sunscreen/).
Another option is to take cod liver oil as a whole food alternative to supplements (I take it every day in the fall and the winter). Note that you can’t overdose on vitamin D from the sun or from food, but you can get too much from supplemental forms (including cod liver oil). It’s best to take supplemental vitamin D only under the supervision of your physician.
