Sunshine- health benefits or health risks?

Sunlight is essential for life and for us, it plays a complex role in our health and wellbeing.

Sunshine carries both health benefits and health risks, with many of us more informed about the risks of sun exposure than the benefits. The very real concerns about skin cancer and premature ageing have many of us are shunning the sun. But cases of rickets, osteomalacia and vitamin D deficiency are on the rise and so striking a balance between the benefits and the risks is the key to good health.

First, the benefits

Vitamin D and bone health – sunlight, specifically UVB, is the primary natural source of vitamin D synthesis in the skin.  It’s crucial for supporting the absorption of calcium into the bones and without enough vitamin D, there is a greater risk of diseases such as rickets and osteomalacia. 

Rickets had all but been eradicated but with children spending less time outdoors and the increased use of high protection sunscreen, we have something of a public health paradox:  efforts to reduce skin cancer risk may have inadvertently increased the risk of vitamin D deficiency and the consequences of that.

Skin health – moderate sun exposure has been shown to be beneficial for some skin conditions, alleviating symptoms in conditions such as psoriasis, eczema and acne as well as strengthening the skin’s function as a “barrier” while stimulating blood flow.

Chronic disease – there is emerging evidence that adequate sun exposure and sufficient vitamin D levels may be protective against chronic disease such as hypertension, autoimmune conditions and infectious disease.

Sleep – it seems counter-intuitive that sunlight can help sleep but exposure to natural light helps to regulate the body’s natural rhythm, the Circadian Rhythm, which governs our sleep/walk cycles.

Emotional and mental health – sunlight triggers the release of serotonin, the “happy hormone”, lifting mood and reducing stress.  Beyond this, time spent outside in the sunshine is linked to improved wellbeing by encouraging physical activity, improving our social lives and our connection with nature.

Now, the risks

While the health benefits of moderate and controlled sun exposure are real, so are the serious consequences of unprotected or excessive exposure.

Skin damage and cancer – the most well-known risk of uncontrolled and unprotected sun exposure.  The UVB rays are the main cause of sunburn and are more closely linked to skin cancer, while the UVA rays penetrate deeper, causing signs of premature ageing while also contributing to cancer risk. 

Eye damage – Intense UV exposure that cause harm to your eyes both in the long and the short term and its effects on the eyes is often cumulative meaning that there is an increased risk of conditions such as cataracts later in life.

Immune health – while keeping your vitamin D levels topped up is an excellent way to support your immune system, excessive UV exposure can suppress the skin’s immune response, making you more susceptible to infection and increasing the risk of skin cancers.

Foods for thought

While there is not a food or a supplement that can replace sunscreen, good nutrition can play a supporting role in protecting your skin and eyes from the inside out.

Antioxidants – Vitamins C, E, beta-carotene and selenium, found in citrus fruit, strawberries, peppers, green leafy vegetables, orange vegetables, nuts and seeds can all help to fight off the free radicals generated by UV exposure, helping to fight the damage done to skin cells.

Lutein and Zeaxanthin – an antioxidant pigment found in plants that are concentrated in the eye and can protect against UV-induced eye damage.  Good sources are leafy green vegetables such as kale, spinach and chard, green beans and corn.

Omega 3 fatty acids – found in oily fish, flax and walnuts are thought to be beneficial in preventing photoaging and reducing the effect of sunburn.

Polyphenols – compounds found in colourful fruits and vegetables, cocoa and nuts and seeds may be beneficial in helping to protect the skin cells from UV damage.

It’s all about balance and having some sun sense!

• Aim for brief, regular periods of time outdoors to expose your skin to daylight.

• If you are planning longer periods of time outdoors, apply a broad-spectrum sunscreen regularly and use protective clothing to avoid burns and overexposure.

• Listen to your skin, cover up and seek shade if you notice any signs of redness or discomfort.

• Use sunglasses that block both UVA and UVB rays to protect your eyes.

• Enjoy a balanced diet to support your skin and eyes from the inside out.

  
  

Summer is the best time to enjoy being outdoors in the sunshine - do it safely and your body and your mind will thank you.

If you are suffering from the effects of sun damage, skin or eye issues, you suspect that your vitamin D levels may be low or you are concerned about your bone health, please don’t hesitate to get in touch and we can talk you through your next steps.