As women, we often find ourselves caught in the crossfire of conflicting advice about sun exposure. Should we bask in the warmth of the sun's rays to boost our vitamin D levels, or should we hide away to protect our skin from damage? 

Healthy aging is all about finding balance, and the same holds true for sun exposure. While too much can be harmful, the right amount offers plenty of benefits that support your health and longevity.

Vitamin D Production

Sunlight is our natural source of vitamin D. Our bodies are designed to produce this essential nutrient when our skin is exposed to sunlight.

Vitamin D plays a vital role in bone health, immune function, and muscle strength. As we age, maintaining strong bones becomes important to prevent conditions like osteoporosis. Vitamin D also has anti-inflammatory properties, reducing inflammation that contributes to autoimmune conditions and age-related diseases.

Circadian Rhythm Regulation

Our bodies have an internal clock known as the circadian rhythm, which regulates our sleep-wake cycle, hormone production, and cellular repair processes. Sunlight is a natural regulator of this rhythm, ensuring we get restorative sleep needed for cellular repair and maintaining energy levels. 

Morning light exposure sets our body's internal clock, increases cortisol levels in a healthy way, and provides a natural energy boost to start your day. It also supports melatonin production, the hormone responsible for regulating sleep. Getting natural light during the day ensures melatonin is released in the evening for deeper, most restful sleep.

Mood and Emotional Well-Being

Ever notice how a sunny day can lift your spirits? That’s not just in your head. Sunlight increases serotonin levels, the hormone responsible for regulating your mood. By spending time in the sun, you can naturally enhance your mood, reduce stress, and foster a sense of calm and well-being.

Studies have shown that natural light exposure can help alleviate symptoms of depression and anxiety, especially in people with Seasonal Affective Disorder (SAD). Regular exposure to sunlight has been linked to higher levels of happiness and lower levels of stress, contributing to overall emotional balance—a key component of healthy aging.

Cancer Risk Balance

Surprisingly, the sun may offer protective benefits against certain cancers. While it’s important to protect your skin from excessive UV radiation to reduce the risk of skin cancer, studies suggest that moderate sun exposure can have a protective effect against breast and colon cancers.

Cellular Health Support

Sunlight doesn’t just feel good—it also directly supports cellular health. Exposure to natural light helps enhance mitochondrial function and nutrient sensing, two processes that are key factors in slowing the aging process. Healthy mitochondria are essential for energy production and cellular repair, which are fundamental to maintaining vitality as we age.

Creating Your Sun Strategy

So, how do you find the right balance between soaking up the sun’s benefits and protecting your skin? Here are a few tips to help you develop your personalized sun strategy.

Morning Exposure

Timing is everything when it comes to sun exposure. Aim to get outside within the first hour of waking up for about 10-30 minutes (depending on your skin type and sensitivity) to help set your body’s internal clock. For this, skip the sunscreen and leave as much of your skin exposed as possible so your body can absorb the sun.

If you can’t get your daily morning sun, aim for around 10-30 minutes several times a week. Setting a timer can remind you to apply sunscreen or seek shade.

Use Sunscreen

When spending extended time outdoors (beyond what’s needed for vitamin D synthesis), use a broad-spectrum sunscreen with an SPF of at least 30 to protect your skin from harmful UV rays. If your skin is fair, consider using a higher SPF to prevent sunburn.

Choose mineral-based sunscreens with zinc oxide or titanium dioxide for both UVA and UVB protection, and avoid harmful ingredients like oxybenzone and octinoxate. Opt for lotions or sticks over sprays to ensure even application. Reapply every two hours, or more frequently if you've been swimming or sweating.

You can check your sunscreen’s ingredients and find healthy options at ewg.org/sunscreen.

Seek Shade

Take breaks in the shade during peak sun hours (10 a.m. to 4 p.m.) to avoid overexposure. You can still enjoy the outdoors while giving your skin a break from direct sunlight.

Wear Protective Clothing

Hats, sunglasses, and lightweight, long-sleeved clothing can provide an additional layer of protection while still allowing you to enjoy the sun. Make it a habit to carry a wide-brimmed hat and sunglasses for easy, on-the-go protection.

Regular Skin Checks

Monitor your skin for new or changing moles and see a dermatologist for regular skin checks. Early detection is key in addressing skin issues that may arise from too much sun.

Annual Blood Tests

Check your vitamin D levels every year as part of your annual blood panel. While general guidelines suggest 30-50 ng/mL for sufficiency, many functional medicine practitioners advocate for a higher optimal range of 70-80 ng/mL. Lower levels indicate you might need to adjust your sun strategy or consider supplementation.

Consider Supplementation

If you've tried these tips and your levels are still low (perhaps due to where you live or other factors), consider supplementing. While vitamin D supplementation won’t help with your circadian rhythm, it will provide bone, immune, and emotional health benefits.

Look for vitamin D3 (the same type your body absorbs from the sun) with K1 and K2. These vitamins work together to optimize absorption and effectiveness. Start with 2,000 IU per day and recheck your levels in 3-4 months. Make sure to take your vitamin D with a fat (such as with eggs and avocado at breakfast), as vitamin D is a fat-soluble nutrient.

Embrace the Sun Wisely

Sunlight is a powerful ally on your path to healthy aging. By harnessing its benefits wisely, you can support your body’s natural processes and enhance your well-being. Remember, it's all about balance—embracing the sun’s gifts while protecting your skin. Here’s to embracing the journey of aging well, with a little help from the sun.

Resources

• Calton, E. K., Keane, K. N., Newsholme, P., & Soares, M. J. (2015). The impact of vitamin D levels on inflammatory status: A systematic review of immune cell studies. PLOS ONE, 10(11), e0141770.
• Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine, 357(3), 266-281.
• Kondratova, A. A., & Kondratov, R. V. (2012). The circadian clock and pathology of the ageing brain. Nature Reviews Neuroscience, 13(5), 325-335.
• López-Otín, C., Galluzzi, L., Freije, J. M. P., Madeo, F., & Kroemer, G. (2016). Metabolic control of longevity. Cell, 166(4), 802-821.
• Moukayed, M., & Grant, W. B. (2013). Molecular link between vitamin D and cancer prevention. Nutrients, 5(10), 3993-4021. 
• Rosenthal, N. E., Sack, D. A., Gillin, J. C., Lewy, A. J., Goodwin, F. K., Davenport, Y., Mueller, P. S., Newsome, D. A., & Wehr, T. A. (1984). Seasonal affective disorder: A description of the syndrome and preliminary findings with light therapy. Archives of General Psychiatry, 41(1), 72-80.
• Wright, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.