As things heat up here in the PNW, we are eager to embrace the sun, but let’s not forget how to do it safely!
The main questions everyone asks are, “Do I REALLY need to wear sunscreen?” and “Shouldn’t I be soaking up all the sun I can in order to get the Vitamin D I lacked all winter?” The simple answer is, it’s not that simple. The type of sunscreen used, the SPF rating, skin type, our heritage, and our health internally are all vital pieces of the puzzle.
Without supplementation, most individuals obtain most of their vitamin D from its photoproduction in the skin, as food sources are limited. Vitamin D is produced in the body after the sun’s ultraviolet (UV) rays absorb into the skin, which in turn are activated by the liver and the kidneys before the active version of vitamin D can be utilized by the tissues.
When the sun hits the skin, precursors to Vit D are created, which are then activated by the liver and kidneys to be used by the tissues. In addition to the production of vitamin D, these UV rays also create reactive oxygen species (ROS), which can damage the cells temporarily. If this occurs for too long, the body is unable to neutralize the ROS produced and thus long-term skin damage occurs.
Therefore, a diet rich in antioxidants becomes especially important in summer because we need antioxidants to neutralize ROS. Antioxidants specifically needed for healthy skin include Vitamins A & E. It is amazing that nature gives us exactly what we need when we need it! Our summer fruits and veggies like cucumbers and watermelon are very high in antioxidants, and not only do they help our body fight ROS but they also provide us with the hydration we need when we are in the sun for extended periods of time. So eat as much of these as you can! Other protective foods to devour include sunflower seeds, avocados, bell peppers, kiwi, mangos, leafy greens, and berries.
Many natural sunscreens use this knowledge about antioxidants and add Vitamins A & E to their formulas. This allows the antioxidants to work before the sun’s rays even touch your skin! Toxic ingredients that you want to make sure your sunscreen doesn’t have are oxybenzone, octinoxate, homosalate, formaldehyde, parabens, and phthalates, as these are endocrine disruptors and teratogenic.
A good rule of thumb is to spend 10-20 minutes a day in the morning sun without sunscreen, while regularly changing up the body parts exposed to maximize vitamin D production. Afterwards, it is a good idea to apply sunscreen with SPF 15 or greater. Keep in mind that the amount of toxic ingredients is much higher in sunscreens with SPF 50 and above while the protective ability they offer is negligible in comparison.
The amount of time needed in the sun to produce adequate vitamin D levels within each body will change depending on the skin type and amount of melanin already present in the skin. Melanin is a substance within the body that is responsible for pigmentation. In general, the more melanin present, the more pigment and darker the skin will be, therefore more time in the sun without sunscreen is needed for adequate vitamin D production.
With that, let’s celebrate summer without compromising our health!