Sun exposure: benefits, risks and best practices
Introduction
The sun, source of life and warmth, plays a crucial role in our daily existence. For thousands of years, mankind has had a complex relationship with this luminous star, which is both beneficial and potentially dangerous. Exposure to the sun is a subject that gives rise to many debates and questions in the public health field. On the one hand, we need the sun for our physical and mental well-being; on the other, excessive exposure can have serious consequences for our health. In my holistic coaching or even osteopathic practice in Montreal, it’s important to evaluate the amount of time spent in the sun for certain people.
In this article, we’ll explore in depth the different aspects of sun exposure, its benefits, risks, and best practices for enjoying it safely and responsibly.
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The benefits of sun exposure
1.1 Vitamin D production
One of the main benefits of sun exposure is the stimulation of vitamin D production in our bodies. Often referred to as the “sunshine vitamin”, vitamin D is essential to our health. When our skin is exposed to the sun’s UVB rays, it triggers a process of vitamin D synthesis from the cholesterol present in our skin cells.
Vitamin D plays a crucial role in many of our body’s functions:
– It promotes the absorption of calcium and phosphorus, contributing to bone and dental health.
– It strengthens our immune system, helping us to fight infection and disease.
– It helps regulate mood and can help prevent seasonal depression.
– It contributes to cardiovascular health and regulates blood pressure.
It’s important to note that, while the diet can provide a certain amount of vitamin D, exposure to the sun remains the most effective source for the majority of individuals.
1.2 Mood enhancement
Exposure to the sun has a significant positive impact on our mood and mental well-being. Sunlight stimulates the production of serotonin, a neurotransmitter often referred to as the “happy hormone”. Increased serotonin levels are associated with improved mood, reduced stress and anxiety, and a general sense of well-being.
What’s more, sun exposure can help combat the symptoms of SAD, a mood disorder that affects some people during the winter months when exposure to natural light is reduced. Light therapy, which mimics natural sunlight, is also used as a treatment for this disorder.
1.3 Circadian rhythm regulation
Our exposure to sunlight plays a crucial role in regulating our circadian rhythm, also known as our “internal biological clock”. This rhythm controls many physiological processes, including our sleep-wake cycles, hormone production, body temperature and even our metabolism.
Regular exposure to natural light, particularly in the morning, helps synchronize our circadian rhythm with the day-night cycle. This can improve the quality of our sleep, increase our energy levels during the day and contribute to better overall health. As an osteopath in Montreal, I often recommend waking up to sunny or even cloudy daylight.
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The risks of excessive sun exposure
Despite its many benefits, excessive exposure to the sun can have harmful effects on our health, both in the short and long term.
2.1 Sunburn
Sunburn is the most immediate and visible consequence of overexposure to the sun. It is characterized by redness, a sensation of heat and sometimes pain on the skin. Sunburn is caused by ultraviolet (UV) rays damaging the DNA of skin cells, leading to inflammation.
Although often considered benign, repeated sunburn can have long-term consequences:
– They increase the risk of developing skin cancer.
– They accelerate premature aging of the skin.
– They can weaken the skin’s immune system.
2.2 Premature aging of the skin
Chronic exposure to the sun is one of the main causes of premature aging of the skin, a phenomenon known as photoaging. UV rays, particularly UVA, penetrate deep into the skin and damage the collagen and elastin fibers that maintain skin’s firmness and elasticity.
Signs of photoaging include:
– early appearance of fine lines and wrinkles
– Loss of skin elasticity
– Age spots or sun spots
– Irregular skin texture
– Dry, rough skin
So, if you want to keep your skin healthy and youthful-looking, it’s important to avoid excessive exposure to the sun. In Indonesia, where I go regularly, Balinese people often ride their scooters dressed as if it were autumn, with long sleeves, sometimes a coat, helmet and gloves, despite the constant 30 degree Celsius temperature. This habit is mainly to protect themselves from the intensity of the sun and to protect their skin from premature wrinkling of the hands.
2.3 Increased risk of skin cancer
Excessive exposure to the sun, particularly repeated sunburns, is the main environmental risk factor for the development of skin cancers. UV rays can damage the DNA of skin cells, leading to genetic mutations and, ultimately, the development of tumors.
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How to expose yourself to the sun safely
To enjoy the benefits of the sun while minimizing the risks, it is essential to adopt safe and responsible exposure practices.
3.1 Choosing the right time of day
The intensity of UV rays varies considerably throughout the day. We recommend avoiding exposure to the sun during the hottest hours, generally between 10am and 4pm. UV rays are most intense at midday, when the sun is at its zenith.
For outdoor activities, opt for the early hours of the morning or late afternoon. Not only is the sun less intense, but these times of day are also ideal for regulating your circadian rhythm.
3.2 Using the right sun protection
Sun protection is essential to prevent damage caused by UV rays. Here are a few tips for effective protection:
– Use a broad-spectrum sunscreen (protecting against UVA and UVB rays) with an SPF (sun protection factor) of at least 30.
– Apply sunscreen generously 15 to 30 minutes before exposure to the sun.
– Reapply every 2 hours, or more frequently if you’re swimming or sweating heavily.
– Don’t forget often-neglected areas like the ears, neck, tops of feet and scalp (especially for bald people or those with thinning hair).
– Use a lip balm with SPF to protect your lips.
Sunscreens generally fall into two categories: mineral sunscreens (also known as physical sunscreens) and chemical sunscreens. Mineral sunscreens, considered non-toxic, use ingredients such as zinc oxide or titanium dioxide to create a physical barrier that reflects UV rays. These ingredients are generally well tolerated by the skin and do not penetrate the body, making them safer for human health and the environment, particularly marine ecosystems. Some studies now show that titanium dioxide penetrates the brain’s blood barrier and is deposited there. So it’s best to opt for zinc oxide-based creams.
In contrast, traditional chemical sunscreens contain synthetic UV filters such as oxybenzone, octinoxate or avobenzone, which absorb UV rays. Some of these chemical compounds have been associated with endocrine disruption, skin allergies and damage to coral reefs, raising concerns about their potential toxicity. What’s more, these substances can penetrate the skin and end up in the bloodstream, heightening concerns about their long-term health effects. Although mineral sunscreens can leave a slight white film on the skin, modern formulations are increasingly sophisticated, offering effective protection without compromising aesthetics or health.
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Specific advice for different skin types
Sun sensitivity varies considerably from one person to another, mainly depending on skin type. The Fitzpatrick classification system divides skin types into six categories, ranging from type I (very fair skin, burns easily) to type VI (dark skin, rarely burns).
Type I and II (very fair to fair skin):
– Use a sunscreen with an SPF of 50 or more.
– Limit direct exposure to the sun, especially between 10 a.m. and 4 p.m.
– Wear protective clothing and a wide-brimmed hat.
Type III and IV (medium to matt skin):
– Use a sunscreen with an SPF of at least 30.
– Avoid prolonged exposure during the hottest hours.
– Gradually increase exposure time.
Type V and VI (dark to very dark skin):
– Although less prone to sunburn, these skins also require protection.
– Use a sunscreen with an SPF of at least 15.
– Be aware of changes in skin color or texture.
Whatever your skin type, remember that certain medications can increase sensitivity to the sun. Consult your doctor or pharmacist if you have any doubts.
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Myths and facts about sun exposure
There are many persistent myths about sun exposure. Here are a few of the most common, accompanied by scientific reality:
“A tanned base protects against sunburn.”
Reality: A tan offers only minimal protection, equivalent to an SPF of 3 or 4. Under no circumstances does it replace adequate sun protection.
“You can’t get sunburned on a cloudy day.”
Fact: Up to 80% of UV rays can penetrate light clouds. So it’s important to protect yourself even on cloudy days. Obviously, this depends on the amount of cloud cover
“Sunscreen completely blocks vitamin D production.”
Fact: Although sunscreen does reduce vitamin D production, normal use doesn’t completely prevent its synthesis. What’s more, the benefits of sunscreen outweigh this slight inconvenience.
“Children need sun exposure to strengthen their bones.”
Fact: Although vitamin D is important for bone health, the risks of unprotected exposure in children are too high. It’s best to provide them with vitamin D through diet or supplements.
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Conclusion
Sun exposure is a complex subject requiring a delicate balance between its benefits and risks. While the sun is essential to our physical and mental well-being, a responsible and informed approach is crucial to making the most of it while preserving our long-term health.
By adopting safe exposure practices, using appropriate sun protection and remaining attentive to the specific needs of our skin, we can enjoy the benefits of the sun while minimizing its potential dangers. It’s also important to keep abreast of the latest research and recommendations on sun exposure, as our understanding of its health effects continues to evolve. There’s more to the sun’s rays than simply producing vitamin D or regulating the sleep cycle. There’s something mystical about exposure to the sun that elevates our consciousness, changes our thinking, our hormones, our neurotransmitters and makes us spiritual beings with a human experience.
Finally, don’t forget that each individual is unique. What suits one person may not suit another. When in doubt, it’s always best to consult a healthcare professional for personalized advice on how best to manage your sun exposure according to your type. You can always make an appointment for online health coaching or an osteopathic appointment in Montreal.
Janeck Olczyk D.O.,
Ostéopathe – Santé Holistique
Osteopath – Holistic Health
www.OptimumOsteo.com Montréal