The sun is out, the weather is warm, and you want to enjoy yourself outdoors but widespread campaigns tell you to slather on sunscreen to protect your health. However, blocking sun rays at all times won’t allow your body to produce vitamin D. By following these healthy sunbathing tips, you can enjoy the benefits of sun exposure while minimizing the risk of skin damage.
The Importance of Sunlight
The benefits of sunlight are numerous. Sunlight can provide your body with vitamin D, boost your mood, regulate your circadian rhythm, keep your immune system strong, and much more. Once you understand some truths about sunscreen‘s ingredients, the role of lobbyists’ involvement in campaigns and legislation, and the dangers of avoiding sunlight, you can make informed decisions related to sun exposure.
Dr. Joseph Mercola, a well-renowned osteopathic physician, asserts that the message advocating for the public to avoid the sun and constantly wear sunscreen is one of the greatest public health mistakes of the 20th century. He emphasizes the importance of vitamin D in disease prevention and recommends unprotected sun exposure. Yes, unprotected. This means you should expose yourself to the sun without sunblock to allow the sun’s rays to penetrate your skin.
Keep in mind that vitamin D levels [the serum 25-hydroxyvitamin D (25[OH]D)] should be above 30 ng/mL. However, 60 ng/mL levels help you maintain superlative blood concentrations and help you optimize your health.
Healthy Sunbathing Tips
Enjoy the sunlight, benefit from its power, and reduce health risks with these healthy sunbathing tips:
Gradual Exposure
The most important healthy sunbathing tip is to expose yourself gradually. Start with short periods of sun exposure to allow your skin to gradually build up a tolerance to sunlight. Aim for 20-30 minutes of exposure up to 7 days a week.
Expose Your Bare Skin
Avoid covering up and expose as much skin as possible. This doesn’t mean that you stay in the sun for hours. Once your skin starts to turn pink or you have 20-30 minutes of exposure, you have achieved your goal and are ready to cover up.
Sunbathe at Optimal Times
The best time to get sun exposure to optimize your vitamin D levels is between 11 a.m. and 1 p.m. It’s best to expose yourself around 1 p.m. in the summer and around noon in the winter – since there is far less UVB rays.
Nutritional Sunscreen
Build up your nutritional reservoir so your body can make its own built-in sunscreen. Certain nutrients can provide a layer of sun protection. Research shows that supplementing with magnesium chloride may be useful in reducing the UVB-induced oxidative stress in the skin.
Additionally, studies shows that polyphenols may be used in the prevention of sunburns. These molecules help prevent oxidative stress and decrease the damaging effects of ultraviolet A (UVA) and ultraviolet B (UVB) radiation on the skin. Polyphenols have antioxidant, anti-inflammatory, and antineoplastic properties (inhibiting the growth and spread of tumors or malignant cells).
Polyphenols can be found in many foods such as green tea, chocolate, grape seeds, berries, wine, and superfood blends. Additionally, healthy fats such as fish oil, avocado, coconut oil, and astaxanthin can be helpful as well.
Know Your Skin Type
Knowing your skin type and exposing yourself accordingly is another healthy sunbathing tip. Identify your skin type based on the Fitzpatrick skin type classification system. Keep in mind that lighter skin requires less exposure to UV light – Lighter skin is also more vulnerable to damage from overexposure.
Use Safe Sunscreens
Once you have received your dose of sunshine, you can apply sunscreen to protect your skin. Yet, it’s essential to buy or make sunscreens with safe and effective ingredients. These are common natural sunscreen ingredients:
- Zinc Oxide: Provides broad-spectrum protection against both UVA and UVB rays. It’s known for being gentle on the skin and is often used in formulations for sensitive skin. Get non-nano zinc oxide formulas that are reef-friendly.
- Titanium Dioxide: Also offers broad-spectrum UV protection and is less likely to cause skin irritation in comparison to chemical sunscreens.
- Plant Oils and Extracts: These contain a natural SPF, and provide antioxidant benefits, skin-rejuvenating properties, and moisturizing benefits. Some examples include raspberry seed oil, carrot seed oil, coconut oil, eucalyptus, and lavender essential oils.
- Butters and Waxes: Shea butter provides moisturizing properties and mild UV protection while beeswax is often used to help create a water-resistant barrier.
- Aloe Vera: Known for its soothing, moisturizing properties, and ability to protect the skin and alleviate sunburn.
Things to consider when choosing and using sunscreens:
- Check for Broad-Spectrum Protection: Ensure the sunscreen protects against both UVA and UVB rays.
- SPF Rating: Look for a sunscreen with an SPF of at least 30 for adequate protection.
- Water Resistance: If you plan on swimming or sweating, choose a water-resistant formula.
- Patch Test: Before using a new sunscreen, especially if you have sensitive skin, perform a patch test to check for any adverse reactions.
- Application: Apply generously and evenly to all exposed skin at least 15 minutes before sun exposure. Reapply every two hours, or more often if swimming or sweating.
Looking for sunscreen recommendations? The Environmental Working Group researched and certified Stream 2 Sea, Babo Botanicals, Attitude, and a few others due to their safe and clean ingredients.
Protect Yourself
After enjoying your dose of vitamin D, it’s a good idea to take additional protective measures if you plan to stay outdoors for long periods. Instead of applying sunscreen, you can avoid direct sunlight by positioning yourself in shadowy area or using protective clothing and hats.
Stay Hydrated
Staying hydrated should always be a priority. Make sure to drink plenty of water, especially when spending time in the sun. Dehydration can occur more quickly when you are exposed to high temperatures.
Listen to Your Body
Pay attention to how your body responds to sun exposure. If you feel overheated, dizzy, or nauseous, seek shade immediately and rehydrate.
Avoid Being Careless When There Are Clouds
Many people end up sunburned because they assume that clouds can protect them. However, UV rays can penetrate the clouds. So be mindful of exposing yourself for long periods during cloudy days.
Protect Your Eyes
Aim to protect your eyes. Sunglasses that provide 100% UV protection can help prevent eye damage from prolonged sun exposure. Look for sunglasses labeled as blocking both UVA and UVB rays.
Avoid the Winter Blues
Sunbathing can be difficult in the winter since you are mostly indoors. Consequently, your levels of vitamin D are much lower between November through February. So take advantage of the summer and spring periods to build your reservoir. If you are not sunbathing daily or most days out of the week, you should supplement with at least 1000 IU of vitamin D per day.
As with any other supplement, you should incorporate clean products to benefit from this miraculous vitamin. The following are some high-quality vitamin D supplements: Dr. Mercola’s Vitamin D3 & K2, Global Healing Vitamin D3, MaryRuth’s Organics Vitamin D3, Ora Organic SolFood Vitamin D3, and Nordic Naturals Vitamin D3.
Conclusion
By following the above healthy sunbathing tips, you can achieve a balance between enjoying sunlight responsibly to reap its benefits while taking precautions to prevent overexposing your skin. This balanced approach harnesses the sun’s power for optimal health and well-being.
To a Fitter Healthier You,
The Fitness Wellness Mentor
