Balancing Sunshine, Safety, and Vitamin D

As the sunny weather is upon us, it is a great time to take advantage of our body’s wonderful ability to work with the sun in order to produce the very important vitamin D. As is the case with many things in life, moderation is key, so it is also a good time to talk about safe sun exposure and the rewards the right amount of time in the sun can bring.

First off, the sun is an important part of life! Not only does it help our bodies to produce vitamin D, but it also helps to regulate mood and sleep. Vitamin D supports bone health, the immune system, and so much more. This being said, too much of a good thing can have consequences. In the case of the sun, too much can lead to sunburn. Over time, repeated sunburns can lead to skin-cell damage, premature aging, or, in the worst case, skin cancer.

So, How Much Sun Is Enough?

It seems that sun exposure done right looks like small amounts of time in the sun on a daily basis. Ten to fifteen minutes is suggested for those with lighter skin, and 20–25 minutes is suggested for those with darker skin.[i] This amount of daily sun exposure seems to be enough to prevent a vitamin D deficiency (at least in the spring and summer months) while not causing sunburn or overexposure.

There are many ways to protect yourself from overexposure on long summer days spent out in the sun. The simplest and most effective ways to protect your skin are to cover up to shield it from the sun. For example, wear a hat, use a parasol, or find a shady spot under a tree. If these options do not appeal to you or you are planning a beach day out on the water with minimal shade, then you need to look at sunscreens.

Which Sunscreen Is Best?

Not all sunscreens are created equal. Some sunscreens contain chemicals that may lead to skin cancer or harm the environment, especially coral and other marine life. There are so many different sunscreens out there, and at every price point too, that it can be overwhelming to choose. I suggest looking for a broad-spectrum sunscreen. This means it protects against both UVA and UVB rays (more on these later). I also suggest looking for particular ingredients and keeping it simple. The shorter the ingredient list, the better.

Zinc oxide or titanium dioxide are two great ingredients to look for in a sunscreen, as they provide a physical barrier that deflects ultraviolet (UV) rays and protects the skin. Since they are physical barriers that do not get absorbed well by the skin, you will often be left with a bit of a white coat on your skin. The other ingredients in these physical sunscreens are often there to help make it easier to apply or blend.

Which Ingredients to Avoid?

In general, chemical sunscreens do not offer the same amount of protection as physical ones, and they often come with more risk to human health and the environment. Some ingredients to watch out for in these sunscreens include oxybenzone, octinoacetate, retinyl palmitate, parabens, phthalate, PEG, parfum, and sodium lauryl/laureth sulfate. Many of these chemicals have been identified as hormone disruptors, are linked to skin cancer, or are damaging to the environment. If you are wondering about the ingredients in your sunscreen, the Environmental Working Group Sunscreen Guide is a great resource to check the safety of sunscreen ingredients.[ii]

What about SPF, UPF, UVA, and UVB?

SPF refers to the sun protection factor of a sunscreen and measures the sunscreen’s ability to protect the skin against UVB rays, but it does not account for UVA rays. UPF refers to the ultraviolet protection factor of clothing and measures its ability to block out both UVA and UVB rays to prevent them from reaching the skin.

UVB are short waves that reach more superficial layers of your skin. They account for only 5% of the UV rays we are exposed to, yet can still lead to sunburns and premature aging. Repeated sunburns can cause skin damage and lead to cancer. UVB rays are more intense between 10:00 a.m. and 4:00 p.m.

UVA are long waves and account for 95% of the UV rays we are exposed to. They reach the deeper layers of the epidermis and can cause premature aging, wrinkles, and skin cancer. They are continuously present, regardless of the time or weather.

The World Health Organization recommends a generous application of a broad spectrum, minimum SPF of 15, and reapplying every 2 hours—more frequently if you’ve been sweating or swimming. Some sunscreens may be water-resistant for short periods, but none are really waterproof.[iii]

Would Avoiding the Sun Be Better?

This is not advisable, as it does provide health benefits. When UVB rays hit our skin, they interact with cholesterol within, leading to the formation of vitamin D that our bodies use for various health functions. Recent studies indicate an inverse relationship between vitamin D levels and the occurrence of various diseases such as cancer, cardiovascular issues, and neurodegenerative conditions.[iv] There are some food sources of vitamin D—like certain fish, egg yolks, and beef liver—but the reality is that 25% of Canadians do not have optimal vitamin D levels, and that number jumps to 40% in winter months.[v]

Finding Balance

Summer is a great time to harness the power of the sun and vitamin D after the cold, dark winter months. Like all good things, take the sun in moderation, keep your skin safe, and perhaps consider testing your vitamin D levels with your naturopathic doctor and introducing a vitamin D supplement, especially in winter months.

Dr. Felicia Assenza, HBSc, ND

A Hamilton-based naturopathic doctor whose goal in every patient visit is to share the knowledge and experiences that she gained on her own journey.

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