Enjoying the Health and Mood Benefits of Sunshine with Natural Protection from its Harmful Ultraviolet Rays

The Benefits and Dangers of the Sun

For those in the Northeast, summertime is in full swing. It signifies warmth (at last!), longer daylight hours, and increased time in nature. Along with the mood uplifting boost gained from more leisure time outdoors, sunshine has various other wellness advantages.

However, there’s downsides too.

Excess time in the sun can be harmful due to more exposure to ultra-violet radiation (UVR). This can lead to negative health conditions, such as skin cancer, and promote skin aging.

In this post and video, I provide an overview on the benefits of sunshine and some education on UVR. Next, I offer some resources to empower you to enjoy the sunny summer holidays with less risk.

Health Benefits of the Sun

Many have noticed they just feel better when they spend more time in the sun. There are scientific reasons for this. Below, I explore some of the main health benefits of soaking in sunlight.

 

1. Vitamin D Production

One of the most well-known advantages of sunshine is that it increases vitamin D production. This is the positive side to UVR exposure.

Vitamin D is created as a result of ultraviolet B (UVB) rays interacting with the 7-DHC protein in our skin. This forms vitamin D3, the active form of vitamin D.

Vitamin D has many roles in the body, as a vitamin and hormone. These include:

• Supporting bone health
• Calcium metabolism
• Reducing inflammation
• Modulating the immune system
• Balancing blood glucose

Vitamin D levels have also been associated with disease risk. The optimal level for prevention of various pathologies is a controversial subject in medicine.

To complicate matters, many factors are related to vitamin D levels. This makes association between intake and production not as simple as adjusting dosage. For example, genetic variations in vitamin D production and transport proteins, nutrient cofactors, liver and kidney health, assimilation and digestive function, dietary intake, supplementation, sun exposure, and other aspects will all determine the amount of vitamin D in the blood.

These considerations, along with different dosages and blood range markers, likely account for why there are mixed reports on the benefits of vitamin D interventions in correlational and randomized trials.

Previously, I explored some of these caveats as reasons to be cautious in dosing too high levels of vitamin D, especially solely based on lab values.

If you want to learn more, this article dives deep into all things related to vitamin D.

 

2. Sets Your Circadian Rhythm

Sunshine helps balance your sleep and wake cycle. Basically, exposure to sunlight is a signal to your biological clock to wake up and energize, just as darkness cues our brain and body to relax.

Melatonin (the “sleep hormone”) is also produced in the skin with sunlight exposure, along with vitamin D. This hormone has many functions in the body. It is thought that melatonin in the skin counters the cellular stress of UVR, acting as an antioxidant. This enhanced synthesis may also support better sleep and recovery at night after a long day at the beach.

 

3. Makes You Feel Good

Sunlight stimulates the production of serotonin, nitric oxide, and beta-endorphins.

• Serotonin is a neurotransmitter and hormone that regulates mood, brain function, sleep, appetite, and digestion. It also modulates gut-brain function, influencing the nervous system response.
• Nitric oxide is a signaling molecule known to support circulation, vasodilate blood vessels, and lower blood pressure. It also plays an important role in brain health. This is due to its ability to lower inflammation and oxidative stress which can lead to brain imbalances. Low levels are associated with anxiety, depression, and cognitive decline.
• Beta-endorphins are hormones with multiple benefits. These include promoting a sense of well-being and relaxation, improving mood, relieving pain, enhancing wakefulness, and reducing depression.

 

4. Being in Nature

Nature itself reduces stress and improves mood. It also provides restoration and a break from the constant barrage of technology. Furthermore, being outdoors gives you the benefit of the sun with the additional respiratory, immune, and eye health advantages of open spaces.

According to Healthline:

Research from 2020 suggests spending time in nature can help you feel more relaxed and focused, especially when you take the time to notice your surroundings. To get these benefits, you might consider doing slow-paced, contemplative activities like hiking in the woods or kayaking on a lake.

The Dangers of the Sun

As noted above, the sun can do wonders for our wellness. Yet too much of a good thing can cause problems.

I recently had an article published in Life Extension Magazine focusing on supportive sun protection using natural agents. In it, I discussed how a lot of sunshine exposure could be harmful.

Here’s an excerpt from the article:

Ultraviolet Radiation and Skin Damage

Sun damage to the skin can be caused by ultraviolet A (UVA) or ultraviolet B (UVB) rays.

UVA radiation is associated with premature skin aging, pigmentation, and damage to DNA² leading to some skin cancers.^1,2

UVB rays are responsible for sunburn. They also promote oxidative stress and the inflammation that spurs DNA damage and decreases skin immune cells, increasing risk of infection and skin cancer.^1,2,12

Sunscreen provides much-needed protection. But it can have several limitations:

• • Labeling can be inaccurate,^13,14
  • It mostly shields UVB rays, not UVA,¹⁴
  • It washes or rubs off with moisture and clothing,
  • Sometimes it degrades with sun exposure,^13,15 and
  • It often contains harmful chemicals.¹⁶

Topically applied titanium dioxide or zinc oxide sunblocks ¹⁷ and sun-protective clothing¹⁵ can shield individuals from the sun’s rays while avoiding chemical exposure. But these are still incomplete barriers, as they may rub off or wash away, and may not cover the skin completely.

Research has identified plant-derived extracts and compounds that, when taken orally, safely provide additional protection from damage caused by the sun’s radiation.

 

Powerful Sun Protection from the Inside Out

In the Life Extension article, I discuss compounds that can be taken orally to better protect one from sun damage from the inside out. The focus was on several supplements with clinical validation.

These included an oral extract of fern, Polypodium leucotomos, nicotinamide, and silicon red orange extract. I’ve highlighted a couple of main points below.

• A clinical study reported that an oral extract of a fern called Polypodium leucotomos decreased UV-driven DNA mutations by 84% and reduced inflammation by 78%.
• Nicotinamide and Sicilian red orange extract also had evidence of providing additional protection against UV-induced redness and skin cancer development.

Other nutrients with some, but less robust evidence, include astaxanthin, green tea, lycopene, curcumin, quercetin, and olive leaf.

Adding these nutrients could offer supplemental protection to external applications of sun block.

Summary: Sunshine Benefits and Lowering Risks

There are so many benefits to sunshine and nature. Thankfully, we can enjoy them as we protect our skin naturally and safely from the damage of the sun’s ultraviolet radiation (UVR).

In summary:

• Sunshine provides vitamin D, enhances mood, balances your sleep-wake cycles, and gets you outdoors.
• The sun’s ultraviolet rays can lead to DNA damage and increase the risk for skin cancer and skin aging.
• Sunscreen does not offer full protection from the sun and often contains harmful chemicals.
• Oral intake of clinically validated compounds can help shield one from the negative effects of UVR as well as offer antioxidants and other wellness benefits.
• Used with sunblock, these supplements can offer an additional defense against sun damage.

 

Additional Sun Protective Resources

Eating for sun protection: In this review article, the photoprotective benefits from various foods rich in carotenoids, polyphenols, vitamin C, vitamin E, and additional protective nutrients are explored.

Essential oils and phytotoxicity: Certain essential oils, mainly citrus oils pressed from the rind, can cause a discoloration of skin pigment when applied topically and exposed to direct sunlight.  For this reason, it’s best to avoid applying them externally 12-18 hours prior to your days out in the sun. This article offers a list of these oils and a deeper scientific exploration.

Finally, here’s a DIY-recipe for an after-sun body oil (located at the bottom of the post).

Naturopathic Medicine and Holistic Resources for Hormonal, Mood, and Digestive Support

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Many blessings.

 

References:

1. https://www.medicalnewstoday.com/articles/benefits-of-sunlight#health-benefits
2. https://www.skincancer.org/blog/sun-protection-and-vitamin-d/
3. https://www.foundmyfitness.com/topics/vitamin-d
4. https://naturalpath.net/body/glitter-glitz-high-dose-vitamin-d-one-pill-solution-panacea-promised-part-ii/
5. https://www.tandfonline.com/doi/full/10.1080/07315724.2015.1039866
6. https://www.rupahealth.com/post/a-functional-medicine-approach-to-understanding-neurotransmitters-101
7. https://www.psychologytoday.com/intl/blog/rhythms-recovery/202012/how-nitric-oxide-helps-mental-health-and-covid-19-response
8. https://www.healthline.com/health/health-benefits-of-being-outdoors#takeaway
9. https://royalsocietypublishing.org/doi/10.1098/rspb.2020.1811
10. https://www.lifeextension.com/magazine/2023/7/sun-protection
11. https://deannaminich.com/a-plant-based-diet-to-protect-the-skin-from-the-sun/
12. https://tisserandinstitute.org/essential-fixed-oils-sun-damage-2/