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Sunbathing and tanning often get a bad rap due to their associations with skin cancer. But mounting evidence shows healthy sun exposure isn’t only safe but necessary. Here’s how to safely get the health benefits of sunbathing.
Staying in the sun until we’re toasty and red can increase skin cancer risk. But an anti-inflammatory diet along with moderate sun exposure can actually lower cancer risk.
Sunshine and vitamin D help with much more than cancer avoidance. It turns out that sunbathing is helpful for just about every system of the body, and getting some exposure in the AM helps set a good health rhythm each day. You no longer need to feel guilty about your love of sunbathing!
Sunshine For Happy Hormones
Getting daily morning sunlight is crucial for setting your circadian (day-night) rhythm. The sun is a zeitgeber,” literally, a “time-giver” that helps signal to the body when it’s time to be active and when it’s time to rest. When we get sunlight early in the day, evening melatonin production begins earlier. This helps us fall asleep more easily at night.
This day-night cycle helps regulate important processes in the body. Hormones like cortisol increase in the morning and melatonin increases at night. When that rhythm gets out of sync, it can be challenging to fall asleep, stay asleep, and wake up rested. Lack of sunlight or exposure to blue light in the evening are some ways these rhythms get disrupted.
The key is to get some sun into your eyes and onto your skin as early in the day as possible. If you can, enjoy your morning coffee or tea in the sunshine! It’s also important to avoid blue and white spectrum lights after sunset.
Vitamin D for Prevention
Sunshine isn’t just important for your daily rhythm. It’s also necessary for disease prevention. In many cases, we go to such great lengths to avoid the sun that it’s detrimental to our health. One Norwegian study found the benefits of sun exposure far surpassed any risk. They estimated that while excessive exposure might cause 200-300 deaths annually, there would likely be 3,000 fewer cancer deaths each year.
It’s interesting to note that people with more melanin pigment in their skin are at a higher risk of vitamin D deficiency.
Other studies have found links between low vitamin D and the following conditions:
Depression – Low vitamin D status is associated with symptoms of depression.
Parkinson’s Disease– Vitamin D deficiency is common in those diagnosed with Parkinson’s.
Bone Disease – Low vitamin D can cause rickets in children and osteomalacia or osteoporosis in adults.
Blood Clots – Vitamin D serves as an anticoagulant.
Diabetes – Diabetes is associated with low vitamin D levels.
- Heart Disease – Cardiovascular disease is associated with low vitamin D. Vitamin D deficiency also increases the risk of sudden cardiac death.
- High Blood Pressure – High blood pressure is associated with low vitamin D levels, and taking vitamin D supplements may help lower it.
- Psoriasis – Vitamin D is significantly lower in people with psoriasis.
- IBD (Crohn’s and Ulcerative Colitis) – Vitamin D lowers inflammation. Those diagnosed with IBD had significantly lower vitamin D levels compared to the general population.
An Essential Vitamin
If you search for health conditions and their vitamin D connection, you might be surprised how long your list becomes! Vitamin D is an essential compound for human health. We simply cannot be healthy without it.
It makes sense because humans have always gotten a lot of sun exposure throughout the warmer months — or all year long, depending on where you live. Our modern lifestyle has kept us from getting that normal amount of sun exposure.
Having Fun in The Sun Isn’t Just For Kids
In the summertime, getting sun seems to happen more naturally –especially if you have a family. Besides the time spent out in the garden, there are family vacations, beach days, trips to the pool, county fairs, and plenty of other outdoor events. While it’s great to bring the kids to the beach or pool to get some sun, don’t forget to get some sunshine yourself!
Many times, we mamas will sit back under the shade and read a book while our kids are soaking up their vitamin D. Mamas need vitamin D, too! A Swedish study even found that regular sun exposure helped women live longer. Another study found that frequent sun exposure could cut breast cancer risk in half!
Vitamin D For Fertility
Optimizing vitamin D through sun exposure can also improve fertility. Low vitamin D levels increase the risk of infertility and poor pregnancy outcomes. Research shows vitamin D levels impact PCOS and endometriosis, two major causes of infertility in women.
Pregnancy and Nursing
Vitamin D is essential during pregnancy and nursing too. Adequate blood levels of vitamin D can lower the risk of premature labor and overall complications. According to a 2020 meta-analysis, low vitamin D can put a mom at higher risk of gestational diabetes. This can also lead to bone or other problems for the baby.
Another study found pregnant women should get more sun to increase health markers for themselves and their babies. Researchers found that 4000 IU per day during pregnancy gave both mom and baby healthy Vitamin D levels.
Risks for Children
Low vitamin D during pregnancy might cause an increased risk of complications.
These risks include C-sections, preeclampsia, gestational diabetes, and vaginal infections in the mother. The child has a higher risk of autism, mental disorders, infection, low birth weight, and heart/lung/brain problems, among others.
Many kids aren’t even getting a quarter of that on a good day. Often when they do, it comes from the less useable vitamin D2. On this note, I recommend testing your vitamin D levels, especially if you’re pregnant!
Vitamin D and Oral Health
I’ve talked about this in depth before, but I’m convinced that the combination of low vitamin D, low fat-soluble vitamins and beneficial fats, and high phytic acid levels are partially to blame for the rampant oral health problems we see today.
We know Vitamin D is so important during pregnancy. So it’s logical that if mom has low vitamin D, her baby could have trouble forming healthy bones and teeth.
In my experience, optimizing my vitamin D levels and removing phytic acid from my diet made a big difference in my oral health.
Sunlight Increases Happiness
Sunlight exposure helps the body make serotonin, the happiness neurotransmitter. Serotonin is a precursor to the sleep-promoting hormone melatonin. It’s usually produced during the daytime though.
Increasing serotonin is another way sunbathing fights depression and improves mood.
Seasonal affective disorder (SAD) can cause low serotonin during the day. This seasonal depression can also delay melatonin production. Moderately high serotonin levels result in a happier state and a calm, focused outlook.
No wonder sunbathing makes you feel great!
Should We Use Sunscreen?
I rarely wear SPF sunscreen, and only if I am going to be out for an extended period before I build up my tolerance for the year. When I do, I only use homemade sunscreen bars or other natural options. I also like using this homemade sandalwood tanning oil. It uses a variety of plant oils that are naturally sun-protective.
Isn’t this dangerous? Not in my opinion. Even with a risk of skin cancer in my family, I don’t worry about regular daily sun exposure without sunscreen lotion. Here’s why:
From my research and experience, I’ve found that the foods I consume directly affect how my skin reacts to the sun. Some foods (like grains and vegetable oils) easily lead to burning. Others (like astaxanthin and coconut oil) let me stay out for hours.
Skin cancer rates are up and so is the amount of sunscreen we’re using. People are spending less time in the sun while the cancer rate rises.
Diet can play a key role here. But it’s also important to consider most sunscreens contain toxic chemicals. Some have a toxic form of vitamin A (retinol) that’s been linked to skin cancer.
Protect from the Inside Out
That said, I’m comfortable sunbathing and getting sun exposure. I take steps to protect my skin from the inside out. I eat an anti-inflammatory, high antioxidant, and beneficial fat diet for sun protection. Supplements also increase my sun tolerance and help my body benefit from sun exposure.
My basic routine included a grain-free, sugar-free, high-vegetable, and rich-in-healthy-fats diet. I also include the following supplements.
- Vitamin D3 (I take about 5,000 IU/day) – Emerging evidence shows optimal vitamin D blood levels can protect against sunburn and skin cancer.
- Vitamin C (I take about 2,000 mg/day) – A potent anti-inflammatory, and it’s good for the immune system, too.
- Coconut oil -. I use 1/4 cup melted coconut oil in herbal tea per day. Our bodies use the MCFAs and saturated fat for healthy skin and to help protect against burning.
- Fish oil – Omega-3 oils are naturally anti-inflammatory and help protect the skin. I prefer to get mine from whole food sources like sardines and salmon.
- Astaxanthin – A highly potent antioxidant that acts as an internal sunscreen. It’s also supposedly an anti-aging supplement. I don’t give this one to the kids though.
What About Wrinkles?
UV exposure from UVA rays and UVB rays is thought to cause skin damage, like wrinkles, skin aging, and melanoma. While tanning beds aren’t a healthy way to suntan, healthy sun exposure is good for skin. As long as we’re getting proper nutrition, skin is much less likely to get sun damage.
Your skin type also plays a role in sunbathing. People with more melanin are less likely to burn from uv rays and sun rays. As always, too much of a good thing can be a bad thing though. Be sure to avoid damaging sunburns from over exposure.
Final Thoughts on Sunbathing
From the research I’ve seen, Vitamin D deficiency could be one of the most dangerous silent epidemics of our time. Yet much of the anti-sun propaganda continues. Personally, I’m off to sunbathe and boost my vitamin D levels.
What’s your take? Do you ever wear sunscreen or just soak it all in? Share below!
Sources:
- Harris S. S. (2006). Vitamin D and African Americans. The Journal of nutrition, 136(4), 1126–1129.
- CDC. (2012, May 11). Morbidity and Mortality Weekly Report.
- Mead M. N. (2008). Benefits of sunlight: a bright spot for human health. Environmental health perspectives, 116(4), A160–A167.
- Moan, J., et al. (2012). Vitamin D, sun, sunbeds and health. Public health nutrition, 15(4), 711–715.
- Brouwer-Brolsma, E. et al. (2016). Low vitamin D status is associated with more depressive symptoms in Dutch older adults. European journal of nutrition, 55(4), 1525–1534.
- Pignolo, A., et al. (2022). Vitamin D and Parkinson’s Disease. Nutrients, 14(6), 1220.
- Chang, S. W., & Lee, H. C. (2019). Vitamin D and health – The missing vitamin in humans. Pediatrics and neonatology, 60(3), 237–244.
- Wang, T. J., et al. (2008). Vitamin D deficiency and risk of cardiovascular disease. Circulation, 117(4), 503–511.
- Orgaz-Molina, J., et al. (2012). Deficiency of serum concentration of 25-hydroxyvitamin D in psoriatic patients: a case-control study. Journal of the American Academy of Dermatology, 67(5), 931–938.
- Fletcher, J., et al (2019). The Role of Vitamin D in Inflammatory Bowel Disease: Mechanism to Management. Nutrients, 11(5), 1019.
- Olsson, H. et al. (2010). Women who sunbathe live longer: study. The Local.
- John, E. M., et al. (2007). Sun exposure, vitamin D receptor gene polymorphisms, and breast cancer risk in a multiethnic population. American journal of epidemiology, 166(12), 1409–1419.
- Pilz, S., et al. (2018). The Role of Vitamin D in Fertility and during Pregnancy and Lactation: A Review of Clinical Data. International journal of environmental research and public health, 15(10), 2241.
- Voulgaris, N., et al. (2017). Vitamin D and aspects of female fertility. Hormones (Athens, Greece), 16(1), 5–21.
- Boyles, S. (2010 May 4). High Doses of Vitamin D May Cut Pregnancy Risks. Grow By WebMD.
- Wang, L., Zhang, C., Song, Y., & Zhang, Z. (2020). Serum vitamin D deficiency and risk of gestational diabetes mellitus: a meta-analysis. Archives of medical science : AMS, 16(4), 742–751.
- Hollis, B. W., et al. (2011). Vitamin D supplementation during pregnancy: double-blind, randomized clinical trial of safety and effectiveness. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 26(10), 2341–2357.
- Sansone, R. A., & Sansone, L. A. (2013). Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology?. Innovations in clinical neuroscience, 10(7-8), 20–24.
- South Georgia Birth Services. (2010). Vitamin D-The Sunshine Vitamin for Pregnancy and Breastfeeding.
- Sansone RA, Sansone LA. Sunshine, serotonin, and skin: a partial explanation for seasonal patterns in psychopathology? Innov Clin Neurosci. 2013 Jul;10(7-8):20-4.
- Dixon, K. M., et al. (2011). 1?,25(OH)?-vitamin D and a nongenomic vitamin D analogue inhibit ultraviolet radiation-induced skin carcinogenesis. Cancer prevention research (Philadelphia, Pa.), 4(9), 1485–1494.
- Suganuma, K., et al. (2010). Astaxanthin attenuates the UVA-induced up-regulation of matrix-metalloproteinase-1 and skin fibroblast elastase in human dermal fibroblasts. Journal of dermatological science, 58(2), 136–142.
- McCusker, M. M., & Grant-Kels, J. M. (2010). Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids. Clinics in dermatology, 28(4), 440–451.
Is Butter Healthy?
I never used sunscreen and never really worried. I worked out daily, and ive always been a complete healthnut. Two years ago, i was diagnosed with Melanoma. It couldve been prevented, but i was ignorant and loved the sun. Tan as well a burn damages the skin… my advice never take chances. I take vitamin D supplements and protect my children. I can’t go back and protect my skin, but I plan to educate as much as I can. I hope i can save at least one life. I have terminal cancer because I thought like you that it wouldn’t happen to me. Please don’t so sad this false advice. There are too many scientific studies that confirm the extreme danger of the sun. Do you really want to be responsible for possible melanoma deaths because of an opinion that is completely been disproved. Please talk to the experts. I live her in Arizona too!
Tanning beds have more carsingens then smoking!!! Tanning beds cause melanoma. Which kills more ppl then any cancer out there today. I’m appalled at this article!!! I’m dying of melanoma guess how I got it?! Tanning beds!!!!
The Sun is healthy and is our friend. I feel so sad how the Sun, and the natural elements in general, have been demonized in our world. It is far more likely that the various products we are using and ingesting, that contain chemicals and toxins, have systematically weakened our bodies and skin over time…..thus making us weaker and less efficient at handling the natural world…of which we are part. We have EVOLVED in response to the sun and the sun’s light. If the sun were to die out tomorrow, so would we. Instantly.
The TRUTH is, we are actually genetically wired to handle exposure to the sun. Not in a lay-out-all-day-and-bake-in-it manner, but in a manner that allows us to move and function and be active without issues or concerns, alternating light exposure and seeking shade accordingly.
A genetic modifying program that exists in our make-up is triggered when we are exposed to sunlight. The program both protects us and simultaneously utilizes the healing power in the light. It is not that “vitamin D” is given to us by the sun….rather it is that the light touching our skin and entering our body sets off a biochemical process that affects our hormonal and physiological internal processes. The production of Vitamin D being one of them.
The others process that are triggered? Still being explored by “science”.
Would it be any surprise to me that balanced sun light exposure actually fights sickness and disease and imbalance light exposure actually creates it? It would not. Imbalance means “too much” as well as “too little” and the research is now revealing the those completely blocking sunlight from touching their skin are fully suffering as well.
And here I pause, for I am ever mystified that the majority of humans cease to grasp the value of balance, consistency and moderation. Life is not an either/or. The Sun is not all bad or all good. It is an element that we need and have evolved in relationship to….and it is our relationship to it in every moment that determines our health and well-being and how it will effect us.
I encourage everyone to release this dated doom-and-gloom, fear-based living and live in the presence and the truth of love and natural light. Thank you for reading.
I love this comment and absolutely agree! And you are right, there is so much emerging research about both the light from the sun and the Vitamin D it generates being important for health and avoiding disease.
I’ve recently returned from a 2-week holiday in Greece (lucky me)! I usually wear SPF30 and get through 600ml of SPF30 plus 200ml aftersun in 2 weeks.
I read this article a few months ago and was very interested in the idea of sunbathing either with a natural sunscreen or none at all, for short periods. I started to sit outside when it was sunny (usually at lunchtime) for up to 30 mins with no sunscreen, exposing my legs and arms. A little colour starting to build up but more importantly I felt better for it and looked healthier.
For holiday I bought a mineral-based SPF15 but didn’t like the feel of it or the chalky look on my skin so bought a chemical sunscreen SPF15. I built up to 90 mins in the sun without sunscreen before cooling off and putting on SPF15. There were a couple of days when I didn’t wear any at all (weather had cooled and I was in and out of shade). I used less than 200ml in 2 weeks with approx 50ml aftersun (Aloe Vera based), didn’t burn once and it’s the most tanned I’ve been in years!
Have you seen this? It makes me so sad.
https://www.adweek.com/creativity/giant-shady-tower-tricks-beachgoers-avoiding-sun-offering-free-wifi-164840/
Hi Katie – I love your site so much. Thank you for all the great information and insight.
We decided to give it a go and try out Vitamin D supplementation instead of sunscreen this summer, and it’s going great. I have always burned, but this summer, I haven’t at all. We don’t spend a ton of time in the sun – maybe an hour each day. My 1 and a half year-old son has a tan now from being outside, but has never burned, even though he is very fair-skinned. We are still nursing, I think he is benefiting from my extra vitamin D, and I have also been putting CLO with extra vitamin D in his applesauce.
One question: I have always been told that having a tan is bad because any tan is sun damage to your skin. I understand that a tan is the skin’s way of protecting itself from the sun, but is it really always bad? I see all these moms slathering sunscreen on their very pale kids at the playground and putting them in giant hats, while my kid has a tan and a couple of freckles, and I worry a bit. Do you have any insight into this idea that any tan is bad?
Thanks so much again for your website.
I am yet to see any actual scientific evidence that a tan is bad. It is evidence of sun exposure, but not necessarily of damage. I’ve also seen skin darken naturally with a better diet even with no or minimal sun exposure, and of course some people have naturally tan/dark skin unrelated to sun exposure. I definitely agree that burning is harmful, but from my research, it seems that the “any tan is bad” comes from more of a marketing tactic to sell sunscreen than any actual sound advice… just my two cents though 🙂
That totally makes sense. I just don’t understand how our ancestors, who were exposed to the elements so much, could have survived if sun exposure was so terrible for us, you know? Thanks for your reply!
Because our ancestors usually died from other diseases or accidents before cancer gets the chance to kill them.
With a baby on the way (due, appropriately enough, on Labor Day) I have been very conscientious with my supplementation. I take about 5g FCL0/butter blend daily, plus, I was taking 8k IU D3 throughout the winter. As Spring and Summer are underway, I stopped the D3 supplementation and relied on sun exposure from my daily walks. Plus, I had added in freeze-dried liver pills. I did notice that a week where there was rainy weather, I had less energy. I took some D3 and my productivity went way up. So a question, should I add back in the D3 + the sun exposure and freeze dried liver+ FCLO?
question 2) I want my kids to have sun expsosure, but I am not sure what is safe for an infant. What do you recommend? Do you have some source literature?
Would it be cheaper to just take the Fermented Cod Liver Oil in an oil form? I’m also mostly vegan, so how can I get all the benefits from it without doing the Royal Butter Oil combo. I am of Scandinavian decent (very fair skinned) and have been trained to wear lots of sunscreen or stay out of the sun. Because I have such a passion for health and finding my healthiest balance in a natural form, I would really love to focus on what I can do to protect myself from the inside out. I know how important getting healthy amounts of sun are and how crucial it is to have the appropriate levels of vitamin d.
I thought a tan was your skin fixing damage by the sun. Is it best to limit your exposure to avoid a tan?
My baby (14mo) has a slight farmers/golfers tan, is he too little?
A tan is naturally produced when you are getting moderate amounts of sun as your body regulates how much Vitamin D you need. I let my kids (under a year even) out in the sun.
Are there any less expensive forms of FCLO? If I even thought of spending $62 + S&H on that vitamin my husband would divorce me.
Unfortunately, that is the only brand I’ve found that is actually fermented. you can get a discount if you buy in bulk, but that is more up front…