The sun helps plants with their photosynthesis and growth. Humans also have a photosynthesis process intended to improve health. Skin pigment, sunscreen use, aging, time of day, season, and latitude dramatically affect how much benefit we can receive from the sun. It is now recognized that more than 50% of the world's population is at risk for vitamin D deficiency due to a lack of sun and poor nutrition. This deficiency is also due to the misconception that a healthy diet contains an adequate amount of vitamin D. Vitamin D deficiency causes growth retardation and rickets in children and will precipitate and exacerbate osteopenia, osteoporosis, and increased risk of fracture in adults. The vitamin D deficiency pandemic has other serious consequences, including increased risk of common cancers, MS, TB, Type 1 diabetes, and cardiovascular diseases. To help reverse this trend, there needs to be a renewed appreciation of the beneficial effects of moderate, sensible sunlight for providing all humans with their vitamin D requirement for health.

Recommendations against sunshine 

• World Health Organization – avoid outdoor activities at midday, wear clothing to cover the entire body, and use sunscreen on exposed skin

• American Cancer Society - stay covered in clothing and sunscreen, and avoid exposure to the sun between 10 AM and 4 PM.

• US Surgeon General – Call to Action – reduce UV exposure from indoor UV or the sun.

Their solution: Get Vitamin D from other sources to avoid non-melanoma cancer from the sun. 

Sunshine's Cancer Risk

Painful sunburns before age 20 seem to predict all types of skin cancer strongly. Chronic or lifetime sun exposure is associated with an increased risk of nonmelanoma skin cancers but a decreased risk of malignant melanoma.

Risks from overexposure to UV radiation can be minimized by knowing when the UV index is over 3. UV forecasts can be obtained in the US through this EPA website

Sunshine's Cancer Benefit

Proper sun exposure can be a lifesaver, preventing 336,000 deaths compared to the 13,000 non-melanoma deaths that could be avoided by staying out of the sun. The benefits of sunlight go beyond just vitamin D production, extending to various aspects of health and well-being.

Government and Dermatological Associations do not consider the sun for its healing purposes. Over eons, the body has adapted to help protect the skin when we are mindful of our exposure and don't burn. This includes thickening of the outer layer of the skin and increased pigmentation through melanin production. Other benefits include….

• Beta-endorphin production, where these peptides increase well-being, boost the immune system, relieve pain, promote relaxation, and wound healing. 

• Blue light received through eye receptors regulates the production of melatonin and serotonin for one's circadian rhythm. Our skin can produce serotonin and later convert it to melatonin. This helps with daytime wellness, mood, and energy; later, melatonin is produced, which helps with sleep and sleep quality.

  • Outdoor light is 1000 times brighter than what is available indoors. For those working indoors, it is essential to go outdoors periodically.

  • Exposure to bright light in the morning has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).

• Impact on colon, breast, pancreas, ovary, brain, bladder, kidney, and multiple myeloma cancers – i.e., highest in NE and lowest in the SW states

• Type 1 diabetes – 90% lower risk in individuals by 31 years of age, given vitamin D in infancy versus no supplementation. 

• Pregnancy complications reduced pre-eclampsia, gingivitis, and periodontal disease in the mother and impaired fetal growth, impaired dentition, and increased risk of respiratory syncytial virus infection in the infant. Another study showed a 61% lower risk of preterm labor and a 47% lower risk of HT complications. Another study showed a lower risk of gestational diabetes, preterm birth, preterm labor, preeclampsia, HT disorders, and infection.

• The sun's UV spectrum can be antimicrobial for the skin and, with broad exposure, impacts pathogens in the blood. 

• The sun can increase nitric oxide production to improve the body's blood flow, reducing BP and improving erectile function. 

• Other cardiac benefits include lowering BP via skin exposure, vasodilation, warming, and complex effects. Thus, a lack of exposure can increase the risk of CVD and stroke, affecting all-cause mortality. 

Recommendations

Vitamin D - optimization at 48-52 ng/ml levels seen with a lab test

Specific to Vitamin D production, 30 minutes in the summer sun with a bathing suit can produce 50,000 IUs of vitamin D. That amount is about 25,000 IUs in tanned individuals and 10,000 IUs in dark-skinned people. Spring and fall exposure would need to be longer, especially in northern locations. Most supplement recommendations are less than 1000 IUs.

Vitamin D supplemental doses of 4,000 to 10,000 IUs show optimum results. 

Vitamin D3 supplementation is essential during wintertime or extended periods when the skin is not exposed to the sun. 

Avoid too much sun exposure 

Too much time outside can increase the risk of cancer; it can make your skin age faster and cause wrinkles, a leathery texture, and dark spots.

Protect your eyes

If you are outside longer than the mentioned therapeutic period, you need eyeglasses to block UV light.  

Use Sunscreen 

Ideally, sunscreen with an SPF of 30 or greater should be applied 30 minutes before going into the sun. If staying out for more than therapeutic sunning, try to avoid the sun's most intense period, between 10 a.m. and 4 p.m. Reapply sunscreen every one to two hours.

Don’t go to tanning beds 

This raises your risk of skin cancer. If you do it before age 35, you are 60% more likely to get melanoma. Even one session can increase your odds of melanoma by 20% and other types by as much as 65%.

Checkups for Skin Health 

Check to see if there are new spots or changes in old spots. If you see anything unusual, see your doctor or dermatologist.