Summer is in full swing, which means many of us are spending plenty of time soaking in the sun. The best activities — like getting gelato or hanging out in the park — are generally reserved for the warm weather. But that's not the only reason you should ensure you're getting outside this summer. There are tangible health benefits that go along with sun exposure. But remember: It's important to be mindful of UV rays and heat exposure.
Read on to learn how the sun benefits your health and what precautions you should take to ensure you're enjoying the summer safely.
How much sunlight do you need?
The amount of sunlight a person needs varies based on several factors, including skin pigmentation, location and age. Even with the differences, Dr. David Johnson, a board-certified dermatologist and co-founder of RedliteX, said, “You just need 10 to 30 minutes of sun a couple of times a week. You don't need to spend hours out there.”
That's not to say you can't spend more time outside. If you do, wearing sunscreen to protect your skin is essential. Your skin is the body's biggest organ, so don't forget to take care of it.
Read more: We Found the Best Facial Sunscreens After Testing 87 Products
5 unexpected ways sunlight can help your health
Helps you hit your vitamin D needs
Vitamin D is essential for several bodily functions like regulating blood pressure, the immune system and blood sugar. It also contributes to your bone and muscle health. Sun exposure can help your body boost vitamin D production through biochemical reactions.
“UVB rays from the sun convert a compound in the skin to vitamin D3, which is then processed in the liver and kidneys to become active vitamin D (calcitriol),” said Dr. Ryan Sultan, a psychiatrist at Integrative Psych.
While the sun is a great option for passive vitamin D, it's worth noting that most people get their vitamin D from foods or supplements. I recommend the Nature Made Vitamin D3 dietary supplement if you're looking for a cheap and dependable supplement; it's what I take for low vitamin D.
It helps regulate sleep
Our biological clock, also called the circadian rhythm, is regulated by sunlight. How that clock works all comes down to melatonin, the sleep hormone. When the sun is up, the melatonin in our brains is suppressed, so we are alert and awake. As the sun goes down, the brain releases melatonin, and we start to feel tired.
“Without this clock, nearly every physiological and psychological process in our body becomes dysregulated,” said Sultan.
As Sultan points out, an aligned biological clock regulates mood and supports learning and memory. Misalignment can contribute to mental health disorders like depression and anxiety.
Our biological clocks can easily get thrown off because we no longer live solely by the sun. Electricity and blue lights from electronics can push off the release of melatonin, making it difficult to fall asleep. Johnson recommends people get 10 to 15 minutes outside in the morning to get their biological clocks back on track.
Boosts your mood
Another reason you should prioritize sunlight is that it can support your mental health by regulating your mood. Sunlight can increase the levels of serotonin production in the brain. Serotonin is a neurotransmitter that acts as a hormone, often called the “feel-good” chemical. We feel emotionally stable and happy when serotonin levels are where they should be. When they're low, your risk of experiencing depression or depressive symptoms increases.
Sultan tells his patients to get outside for a morning walk. “It's motivating to start your day knowing you're doing something good for your mental and physical health. Sunlight is nature's antidepressant.”
It may help skin disorder symptoms
Sunlight can also help reduce symptoms of skin conditions, like eczema. This happens partly because it helps make vitamin D, which is essential for reducing inflammation. Eczema is a chronic condition marked by dry or scaly skin, itchiness and redness. Flare-ups happen because your immune system overreacts to stimuli or allergens, which results in inflammation in the body that manifests as irritated patches of skin.
Sunlight can help other skin conditions, too.
“Small, secure amounts of sun can also calm the immune system. In people with skin diseases like psoriasis or vitiligo, this can mean fewer flares,” said Johnson.
Getting sunlight may help your symptoms. However, it's not a replacement for regular treatment methods, and you should still be careful about how long you're outside. Sun exposure can be beneficial, but only briefly and only if you protect your skin while getting it.
Read more: 8 Best Products for Eczema with the National Eczema Association's Seal of Acceptance
Kills bacteria
Sunlight can also help protect you from bacteria and viruses lurking in your home. UV rays kill bacteria and viruses by damaging the DNA of the virus or bacteria, which stops it from being able to replicate and spread. This helps minimize the spread of illness and improve air quality. One study found that rooms exposed to sunlight had about half the bacteria that dark rooms did. So, if you or someone in your household has been sick lately, open the blinds and let one of nature's most potent cleaning agents inside.
You can also add air purifiers to your home to further reduce the amount of airborne particles like dust and pet dander. I like the Levoit air purifier as a budget choice that can make a difference.
How to enjoy the sun safely
Sunlight can benefit your health in several ways, like boosting your vitamin D production, easing skin condition flare-ups and boosting your moods. However, there is a thing as getting too much sunlight, especially during the summer when temperatures are high.
According to the FDA, the sun's UV rays are the most powerful, which means you're most vulnerable to sunburn between 10 a.m. and 2 p.m. You'll want to avoid sunburns as much as possible because they increase your lifetime risk of developing skin cancer.
Keep these sun safety tips in mind:
- Wear sunscreen: Applying sunscreen to exposed skin is the most important thing you can do if you plan to spend time outdoors. Don't forget areas you might not think about, like your ears, neck and the tops of your feet. The FDA recommends broad-spectrum sunscreens of 15 SPF or higher. Apply it generously 15 minutes before you go outside.
- Reapply your sunscreen: If you're outside for long periods, putting on sunscreen once is not enough. Remember, no sunscreen is truly waterproof, no matter what the bottle says. It's important to reapply after swimming or sweating. If you're not sure when to reapply, you can use UV stickers that will turn purple when your sunscreen isn't effective anymore.
- Wear protective clothing: While you might not always want to wear long sleeves and pants out in the heat, you should opt for UV-protective fabrics when possible.
- Wear sunglasses: UV rays can damage your eyes, and long-term exposure can lead to sun-related conditions like cataracts or corneal sunburn. Choose sunglasses with UV protection built in to minimize your exposure.
