Should We Really Be Afraid of the Sun?
Summer’s here, and after a long winter, it just feels so good to finally step into the sunshine. But almost as soon as the sun comes out, so do the warnings: cover up, wear a hat, slather on the sunscreen. It’s enough to make you wonder—should we actually be afraid of the sun?
It’s a fair question. After all, our ancestors didn’t have sunscreen, umbrellas, or UV-protective clothing. And yet, they managed just fine.
The truth is, we need sunlight. It’s essential for our mental, emotional, and physical health. When we cut ourselves off from natural sun exposure, we miss out on a lot more than just a tan.
The Benefits of Sunlight
Spending time in the sun (in healthy amounts) supports your body in more ways than one:
1. Immune Boosting
Sunlight helps activate T cells in your skin—your immune system’s frontline defenders. More sunlight, more immune support.
2. Vitamin D Production
Vitamin D isn’t just a “vitamin”—it’s actually a hormone that affects everything from your bones and heart to your mood and immune system. And the most natural, effective way to get it? Letting UVB rays hit your skin. Sunscreen blocks those rays, so if you’re covered head to toe, you’re missing out.
3. Nitric Oxide Release
Sunlight increases nitric oxide in your body, which helps widen blood vessels, lower blood pressure, and improve circulation.
4. Better Sleep
Your circadian rhythm (your internal clock) depends on natural sunlight during the day and darkness at night. Getting sun early in the day helps regulate melatonin production at night, setting you up for more restful sleep.
5. Brain and Mood Support
Sun exposure increases serotonin—a key hormone for feeling calm, focused, and happy. This may be one reason Seasonal Affective Disorder (SAD) is more common during the dark winter months.
Why We’ve Been Told to Avoid the Sun
Of course, too much sun can damage your skin—burns, blisters, premature aging, and even a higher risk of skin cancer. But the solution isn’t to avoid the sun completely. It’s about finding balance.
The Truth About Sunscreen
Sunburns are no joke. They’re a clear sign of inflammation and skin damage. And repeated burns do increase your risk of skin issues down the road.
But here’s where it gets interesting: your diet and lifestyle actually play a huge role in how your skin handles the sun.
Let’s Talk UV Rays
There are two main types of ultraviolet rays:
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UVA: These penetrate deep and cause tanning and aging.
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UVB: These are responsible for burns—but they’re also the rays that help your body make vitamin D.
Most sunscreens block UVB, which means they protect you from burns but also block vitamin D production. So, using sunscreen all the time may prevent you from getting one of the main benefits of being in the sun.
How to Get the Benefits Without the Burn
Start small. Spend short amounts of time in the sun and gradually increase your exposure. Morning sunlight is best—it’s gentler and helps your body prep for stronger UV rays later in the day. And skip the tanning beds—they mostly emit UVA rays and come with extra risks.
What You Eat Affects How You Burn
A diet rich in antioxidants can help protect your skin from the inside out. Think of colorful fruits and veggies as edible sunscreen.
Some top skin-protective foods:
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Tomatoes, carrots, red peppers (rich in carotenoids and lycopene)
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Blueberries, grapes, red wine (high in anthocyanins)
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Leafy greens, kale
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Wild salmon, pastured egg yolks, and shrimp
Also, make sure you’re getting plenty of healthy omega-3 fats (like those in wild-caught fish, grass-fed meats, and pastured eggs), and steer clear of inflammatory seed oils like canola, soybean, corn, sunflower, and safflower oil. These omega-6-rich oils can increase your risk for cellular damage—including skin cancer.
Know Your Skin Type
Fair-skinned folks need less sun to produce enough vitamin D. Darker-skinned individuals may need more time outside to get the same benefit. If you have a deeper skin tone and live in northern latitudes, consider getting your vitamin D levels tested and talk to your doctor about supplementation if needed.
Timing Matters
Your skin is more resilient to UV rays earlier in the day. Aim for outdoor time before noon whenever possible. And get outside regularly—not just during beach vacations. Daily sun exposure helps your body build a stronger defense compared to sudden, intense exposure after months indoors.
Regular Sun vs. Sun Binging
Those who spend a bit of time in the sun every day tend to have healthier skin than those who only soak up the sun during occasional vacations. Intermittent, intense exposure is what increases your risk for sunburns and skin damage. Regular, moderate sun is a much better way to go.
So, Do You Still Need Sunscreen?
Yes—sometimes. If you’re going to be outside for extended periods (think hiking, boating, or beach days), sunscreen is a good idea. But not all sunscreens are created equal.
Watch Out for These Common Sunscreen Ingredients
Many conventional sunscreens are loaded with chemicals that can be absorbed through the skin—and some of them act as hormone disruptors:
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Oxybenzone: A known endocrine disruptor linked to hormone imbalance and potential cancer risk.
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Octinoxate: Disrupts estrogen and thyroid function.
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Homosalate: Acts like synthetic estrogen and enhances absorption of other chemicals.
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Benzophenones: Can interfere with thyroid hormones.
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Parabens: Often hidden in labels, they mimic estrogen and can mess with hormone function.
These ingredients don’t just stay on your skin—they can end up in your bloodstream, your organs, and even breast milk.
Safer Sunscreen Options
Look for mineral-based sunscreens that use zinc oxide or titanium dioxide. These sit on the skin’s surface and physically block the sun, rather than soaking into your body. They’re effective, safer, and a better choice for long days in the sun.
Final Thoughts
Sunshine isn’t your enemy—it’s a powerful, natural tool for good health. The key is moderation and preparation.
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Eat a skin-supportive diet
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Avoid toxic oils
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Know your personal sun tolerance
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Get outside in the morning
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Use non-toxic sunscreen when needed
And most importantly, enjoy the sunshine—it’s one of life’s simple pleasures that your body is designed to thrive on.
