BENEFITS OF SUNLIGHT EXPOSURE (does sunscreen block vitamin D production?)
SUNLIGHT SYNCS CIRCADIAN RHYTHM
Early morning sunlight exposure calibrates your circadian rhythm and release of cortisol, serotonin, and melatonin.
This supports vibrant energy & mood during the day and restful sleep at night.
Sit by an east window, go for a walk, or spend at least 15 minutes outside each morning.
A full-spectrum vitamin D lamp can substitute on dark or cloudy days.
NOTE: Sunglasses block much of the light needed to sync your circadian rhythm.
SUNLIGHT SYNTHESIZES VITAMIN D
When exposed to UVB rays, cholesterol in the skin is converted to vitamin D.
Midday sun exposure to large skin areas for 15-30 minutes can provide your minimum daily need (more during winter, if live at northern latitudes, or if have dark/tanned skin).
BEYOND VITAMIN D
UV light activates several other beneficial compounds in the skin that promote:
immune regulation (substance P, CGRP, Treg cells, POMC, ACTH)
gene repair & UV protection (a-MSH)
stress relief & mood (endorphins)
TYPES OF UV RAYS
UVB = BURNS
tans, burns, vitamin D synthesis
surface level damage, skin cancer
cannot pass through glass
UVA = AGING
penetrates deeper into dermis layer of skin
DNA damage, aging, skin cancer
can pass through glass
SCREEN VS BLOCK
SCREEN
chemical barrier
absorbs/reduces UVB, not UVA
BLOCK
physical barrier
deflects both UVB and UVA
SHOULD I USE SUN PROTECTION?
There is a risk of skin damage from both UVB & UVA rays.
SPF use may be appropriate when UV levels are high (3+), but should be balanced with adequate unprotected exposure.
Some oxidative UV damage can be counteracted by consuming colorful, antioxidant-rich plant foods and healthy fats from olives & fatty fish.
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References
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