How much sun is really good for you?

With the totally bonkers weather we've been experiencing, now feels like a good time to take a look at how much sun is really good for you. There is a lot of information around protecting yourself from the sun, but there is also a lot of benefit from getting sunlight, including beneficial Vitamin D. if we get too little sunlight it can lead to fatigue, mood issues and Vitamin D deficiency.

In fact research is warning that the advice to avoid sunlight may be causing more harm than good. Studies in the past decade indicate that insufficient sun exposure may be responsible for 340,000 deaths in the United States and 480,000 deaths in Europe per year and contributing to increased risk of cancer and many other chronic diseases (1)(2).

So how much sun should we be getting? This does depend on the area you live in – the colour of your skin and the UV index. As a minimum try and get 10-20 minutes of sunshine a day (at least 5 days a week and longer in the cooler months). (3)

In the summertime this length of time in the sun may be shorter and protecting your skin on your face is important, time it around different times of the day when the UV index is lower. First thing in the morning also helps optimise our sleep/wake cycle and avoid the most damaging rays of the day. In the winter periods in the sun can be much longer. Avoiding sunburn is important and therefore timing your expos is important.

When going into the sun be proactive and cover up with clothing/sunglasses and sit under shade. Use sunscreen only if you need it, and be mindful of what is in your sunscreen, scrutinise the ingredients - stop using creams, sun block, and cosmetics that contain paraben, petrochemicals, lead, or other toxins (3). Stay hydrated, this is key.

Sunscreens we love - Pai, Green People and Odylique.

Getting sunlight through windows can also be very effective and has it advantages esp. for mood imbalances (and SAD). Avoid tanning beds!

In summary

Getting daily sunlight is vital for overall health, especially when timed appropriately according to the UV index.

• Early morning sun can support healthy sleep-wake cycles by regulating your circadian rhythm. 
• While sun protection is important, avoid overusing sunscreen unnecessarily - opt for natural shade, protective clothing, and sunglasses when needed.
• Also, be mindful of the ingredients in your skincare products.
• Lastly, don't underestimate the power of Vitamin D - it's essential for mood regulation and helps protect against a range of chronic illnesses.

References – 1. https://pubmed.ncbi.nlm.nih.gov/32668607/ 2. https://pubmed.ncbi.nlm.nih.gov/27942349/ 3. https://pubmed.ncbi.nlm.nih.gov/19132265/ 4. https://www.ewg.org/sunscreen/