Sun Safety

/ WellcomeMD/

Summer is officially upon us and we all know what that typically means: more time outdoors and in the sun! Sunlight gets a bad reputation, but the truth is we all need sunlight to survive. In fact, did you know most physicians, including ours here at WellcomeMD recommend getting at least 10 minutes of sun exposure every day? (The time recommended increases for those with more melanin in their skin). It’s because there are many benefits to absorbing small amounts of solar energy (also known as UV radiation) through our skin.

Benefits of sunlight exposure:

  • Supports the production of Vitamin D, which helps with bone health, immune system function, and even the production of insulin

  • Boosts serotonin levels which helps fight depression and improve your mood

  • Helps produce beta endorphins which are beneficial to our nervous systems and pain tolerance

  • Improves sleep quality

We all know getting too much sun exposure is also bad for us too. Overexposure to UV radiation causes oxidative stress on our cells causing cell and tissue damage. And regardless of skin tone, spending excessive amounts of time in the sun increase your chance of sunburn and skin cancer. If you plan on spending more than 30 minutes outside you should cover up or wear sunscreen/ sunblock. Which brings us to the next item…

The difference between sunscreen vs. sunblock

Technically the FDA no longer allows the use of the words “sunblock,” because it implies a false sense of protection, but what we often refer to as “sunscreen” is made of chemical ingredients that are absorbed into skin. They often need to be applied 15-30 minutes before going out in the sun so the chemicals are absorbed and can form a layer of protection. Mineral sunscreen or what we refer to as “sunblock” is made of physical ingredients, usually zinc oxide and titanium dioxide that sit on top of the skin and reflect solar rays away from skin and start protecting the skin immediately upon application.

Many physicians will tell you sunblock is more effective than sunscreen at protecting our skin. In fact, zinc oxide and titanium dioxide are the only ingredients that meet FDA requirements and labeled GRASE (Generally Recognized as Safe and Effective), which is why they are the main ingredients in baby/kid sunscreen and recommended for anyone with sensitive skin or allergies. However, many people find sunblock difficult because it can’t be rubbed in completely and leaves a white film, leading many experts to agree that “the most effective sunscreen is the one you’ll actually use.”

The truth is we still don’t know how potentially damaging the ingredients in chemical sunscreen are. If you’re aiming for the healthiest option to put on your skin, it’s mineral sunscreen. When you buy sunscreen read the back of the label. Ingredients that could be harmful are oxybenzone, avobenzone, octinoxate, mexoryl SX, tinosorb S and tinosorb M.

It’s also important to look for broad spectrum sunscreen because that means it protects against both UVA and UVB radiation. Some brands that carry healthy broad-spectrum mineral sunscreen include: Beautycounter, All Good, and Badger.

If your looking for more natural ways to limit sun exposure or reduce its harmful effects there are many alternative options you can do instead of or in addition to using a chemical sunscreen:

Cover up. Protect your skin with clothing. Wear light colored, cotton clothing that reflects the sun and doesn’t retain body heat. Wear sunglasses and a three-inch sun hat to protect eyes, ears, face, and neck. Clothing with a UPF (Universal Protection Factor) rating is especially beneficial.

Avoid peak sun hours. The most intense rays of the sun hit Earth between 11a.m. to 4p.m. If you’re trying to get a few minutes of sunlight a day, sunrise and sunset are the best times to get fit in a walk or soak up a healthy dose of sunshine.

Natural oils. You may have heard some naturalists recommend slathering on oil in place of sunscreen. While it is true that some natural oils such as coconut, olive, peppermint, lavender, and almond oil have slight UV blocking properties, these oils only have an SPF or 8 or lower. So they’re not recommended as a replacement for sunscreen if you plan on spending a large block of time in the sun.

Eat antioxidant-rich foods. A diet that is rich in antioxidant foods and healthy fats will naturally reduce oxidative stress from UV radiation. Eat some grass-fed beef, sardines, salmon, avocados, olives, and dark leafy greens while you’re out and about.

Antioxidant supplements. Supplements that contain vitamin E, beta-carotenes, green tea extract, and a fern extract known as polypodium leucotomos have shown to reduce redness in skin. If spending a lot of time in the sun, please apply sunblock and take other precautions.