We’ve all heard about the potential harm the sun can cause, but what about the benefits? Can sunshine actually improve your health? How do you balance good exposure to the sun and avoid overexposure? Our patients often ask us these questions. Below are some guidelines for safe sunning!

Sunshine is GOOD for you!

Humans need Sun exposure since it is our primary source of vitamin D. Vitamin D helps us absorb calcium. We don’t need much time in the Sun to get the vitamin D we need. Healthy sun exposure can contribute to losing weight and reducing depression. The sun stimulates a hormone in your body called HSH, which regulates your metabolism. And the Vitamin D we mentioned is also a necessary hormone that helps fight depression and regulates melatonin levels. As an added benefit, sunshine can also reduce our resting heart rate and destroys fungus and candida (the overgrowth of yeast in our bodies).

The Dangers of the Sun

Not all sunlight has the same concentration of UV rays. The time of year, as well as the location on our planet makes a huge difference. UV rays are strongest during summer months and when traveling, it is wise to take the strongest protection you can find. UV rays also reflect off of water and snow.

As much as we need Sun exposure, we must also take precautions to protect our children and ourselves from the harmful UV rays. These UV rays cause skin aging, wrinkling, sunburn, immune system damage, cataracts (clouding of the eye lens), and contribute to skin cancer. These dangerous UV rays pass through the ozone effortlessly so you are NOT immune from sunburn, even on a cloudy or cold day!

Melanoma, the most dangerous form of skin cancer, is associated with severe sunburn(s) before the age of 20. Be sure to watch for and document any changes in moles and your skin in general,. Be sure to tell your health care provider when you notice changes. It could be early signs of Melanoma, and if there is a history of cancer in the family you will want to report it to your provider so it can be diagnosed and treated as early as possible.

Melanin is found in different concentrations in individuals, resulting in different skin colors. Melanin absorbs the UV rays, but the lighter your skin, the less melanin it has to protect itself from these harmful rays. Sunburn develops when the amount of UV exposure is greater than what can be protected against by the skin’s melanin.

How to Prevent Sunburn

Now that we know what sunburn is and how it affects us, we need to know how to prevent sunburn, while still getting enough Sun exposure. Try to limit outdoor activities during peak hours of the Sun, which are between 10am and 4pm. If you are outdoors, wear long sleeves and long pants of tightly woven fabrics. Also a wide brimmed hat and protective eyewear that absorbs UV rays. And don’t forget to apply sunscreen! Use a sunscreen with an SPF of 30 or more, and one that offers protection from both UVA and UVB rays. There are also Aloe Vera lotions that contain a sunscreen. This will cut out 90% of burning rays and allow 75% of the tanning rays to reach the skin.

Correct Use of Sunscreen

• Use sunscreen whenever you and your family will be in the Sun.
• Apply about 30 minutes before going outside so that a good layer of protection can form. Make sure to apply to lips, ears, feet, hands, and under bathing suit straps (as it may shift during moving).
• Apply sunscreen generously. Don’t worry about using too much.
• Reapply every 2-3 hours.
• If you are going to be in water, apply a waterproof sunscreen. The water reflects and intensifies the Sun’s rays.

There are clothes that offer UV protection as well. You can find items locally at sporting goods stores, such as REI, or find a large selection of sun protective clothing online for people of all ages. These are great for the very active, outdoor community.

Watch What You EAT to Prevent Sunburn! Diets high in cooked fats and processed ingredients increase chances of skin cancer. Free radicals and toxins are “baked” and mutated by the sun. A diet rich in raw, natural foods can effectively eliminate that risk.

Treatment of Sunburn

If you or your child does get sunburn there are a few tips to help make you a little more comfortable:

• Stay in the shade or indoors until the sunburn is healed. Any additional sun exposure will only increase the severity of the burn and increase pain.
• Take a cool (not cold) bath, or gently apply cool, wet compresses to the skin to help alleviate pain.
• Apply pure Aloe Vera gel (available at most pharmacies or taken directly from within the leave of the plant) to any sunburned area. It’s an excellent way to relieve pain and help skin heal quicker.
• Apply topical moisturizing cream to rehydrate skin and help reduce swelling. For more severely burned areas, apply a thin layer of 1% hydrocortisone cream. DO NOT use petroleum-based products, because they prevent heat and sweat from escaping.
• Wear light, natural fabrics that won’t irritate skin such as cotton or bamboo.

To speed healing, take the following supplements for a few days after getting sunburn: 1,000 mg of vitamin C, 400 I.U. of vitamin E, 15 mg of beta carotene, and 1-2 tablespoons of flax seed oil (or about 3 capsules per teaspoon).