How to stay healthy in the sun

Summer is almost here, and if not quite here, it’s certainly on its way! One of the many benefits of the summer season to look forward to is hopefully, plenty of warm, bright sunshine. There’s little doubt that most of us look and feel healthier when we have a natural glow and have spent some time in the warmth of the sun. However, the sun has been painted less as a friend, and more as a foe in recent years, and a large percentage of people are afraid to even venture out. A common belief regards how much sun exposure is healthy is that “no exposure is good exposure”. However, plenty of evidence now exists, showing that this is clearly not the case, and sun avoidance may actually be counterproductive.

Receiving adequate sun exposure has many health benefits, both mental and physical. Most notable are its mood enhancing effects, immune-stimulatory effects and the benefits of sunshine on bone health, and believe it or not… on skin health too! The sun is a powerful source of energy and can help, and successfully “treat” conditions such as psoriasis (plus other skin conditions), joint problems such as rickets, osteoporosis, and arthritis, and even depression. Getting enough natural light and a moderate amount of sun exposure naturally lifts mood, and is in fact the most effective treatment for a condition known as “SAD” or seasonal affective disorder. This indicates quite clearly that sufficient sunlight is vital to overall physical and mental health and a feeling of overall well-being. Sunlight suppresses melatonin production in the pineal gland (the mechanism behind treating mood-related conditions with sunlight), and early exposure to natural daylight has been found to have a measurable anti-depressant effect.

The key to health via the sun and a healthy sun exposure is simply not to get burnt. Skin burning is considered to be a major cause of the most devastating form of skin cancer, melanoma.

The sun can be your friend…
One of the most important effects and a primary role of the sun is in the synthesis of Vitamin D. Vitamin D photosynthesis cannot occur without exposure to UVB rays. Vitamin D is necessary for healthy bone formation, and ensures a healthy balance of blood calcium and phosphorous, which is vital for bone health. The body tends to make better use of photosynthesised (i.e. sun-made), rather than dietary vitamin D, and a lack of this nutrient means we are less able to utilise calcium, thereby increasing the risk of bone loss, osteoporosis, and fractures. People who don’t get enough direct sunlight are at risk of vitamin D deficiency. Recent observational studies have also shown a link between vitamin D status and the development of diabetes… possibly due to the anti-inflammatory and immune modulating actions of vitamin D, but also in the fact that Vitamin D seems to have a direct effect on insulin secretion. Sensible sun exposure during childhood will not only maximise bone health but may decrease risk of many chronic diseases in life later, including Type 1 diabetes.

Britain has little UVB available from October to March, so it is important to get out in the sun in spring and summer. You don’t have to tan as such, or stay in the sun too long – just 20 minutes each day is enough. This short sun exposure is usually enough for most healthy people to produce plenty of vitamin D, to carry them through the winter months. Wearing sunscreens all the time that blocks UVB will significantly reduce the synthesis of vitamin D, at a time when the majority of people need it most! It is worth noting that there are many undesirable chemicals in sunscreens, which, I have to say, are more of a worry than the sun itself! A better policy when you are out for extended periods might be to cover areas most exposed with light airy clothing (linen or cotton for example), wearing a hat or cap when you are out in the “midday” sun, or simply to sit in the shade. Tanning safely, for those who love to have a tanned look, is often best done early morning or later in the day. It is generally recommended to stay out of the sun between the hours of 10am – 2pm.

Premature aging from the sun…
If you’re worried about premature aging caused by the sun, make sure you drink plenty of filtered water or other hydrating fluids, do regular aerobic exercise, moisturise your skin, eat a diet full of colourful fresh vegetables, fruit, nuts such as almonds and walnuts, avocados, cold green olive oil, and healthy seed oils such as hemp and flax, which are all fantastic foods for the skin, and skin regeneration. I have heard that olive oil mixed with aloe vera is a great after-sun moisturiser. I’ve used aloe and coconut oil for a long time as a natural skin moisturizer, but shall certainly try this new “mix”. It makes such good sense, as both these “gifts of nature” contain the very substances needed for healthy skin as well as skin repair… vitamins and minerals, such as vitamin E, antioxidants, proteins and enzymes, all contributing in their own way to keeping skin glowing! If you do love being in the sun… you might also like to take a daily antioxidant supplement, or some extra vitamin C. MSM organic sulphur is an effective supplement for skin repair and regeneration. It has a reputation for being nature’s “beauty mineral”, keeping skin soft, pliable and blemish-free! This is due to the fact that organic sulphur helps build collagen fibres, giving the skin elasticity and a youthful appearance. It also encourages the repair of damaged skin, thereby slowing down the ageing process. I’d strongly recommend this as an all round health giving daily supplement. You can buy MSM creams that you can use as a daily moisturiser too, or as a base under foundations and powders.

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