Nurse Mary: Is the sun really bad for you?

Mary A Drobnak RN, BSN, MSN Ed

Every month, Nurse Mary offers her advice on how you can do your best to maintain a healthy lifestyle.

We have been warned for many years now that too much time in the sun can cause skin damage, ageing, and cancer, so we should stay out of it!  The result being that many of us have gone from sun worship to sun panic. Fact is, many health benefits are derived from the sun and while avoiding excessive exposure to sunlight and sunburn is important, what scientists are coming to realise is that the health benefits from the sun may actually outweigh the risks. Let’s check out the facts.

First, lets look at UVB, the sun’s ultraviolet B irradiance. This is an important source of vitamin D, a deficiency of which can put us at increased risk of bone fractures, muscle weakness, and immune system problems. Many of us are aware that our skin synthesises vitamin D, which increases calcium absorption in the intestine, helping us grow and maintain strong bones.  However, less publicised is that UVB and/or vitamin D has been found in observational studies to be associated with reduced risk for over a dozen forms of cancer (including colon and breast cancer), multiple sclerosis, osteoporotic fractures, leukemia and lymphomas.

Additionally,  natural sunlight has also been known to be beneficial in treating skin conditions. Studies have revealed that many skin diseases such as dermatitis can be controlled through intermittent exposure to the sun’s ultraviolet rays.

The natural production of vitamin D within the skin is thought to help people with dermatitis produce cathelicidin, a skin protein that protects the skin against infections from viruses, bacteria and fungi.

The sun’s rays are also proven to strengthen the immune system, making us less susceptible to colds and viruses. Scientists have known for a long time that vitamin D is important for our bodies’ immune system, however they have only recently come to discover how crucial vitamin D is for initially activating this process.  Without vitamin D in the blood, activation of our T-cells (immune cells) would not take place. However, with low amounts of vitamin D, our immune cells are simply not as effective.

Another essential benefit of the sun is that it stimulates the synthesis of endorphins (our good-feeling hormones) and increases serotonin levels in our brains. This reaction improves  mood and mental disposition; lacking it is one of the reasons many people suffer from seasonal depression (SAD) in winter – due to the months becoming darker and gloomier. The sun has also been found to be good against insomnia. Daytime exposure to sunlight increases the production of melatonin that helps control our circadian rhythm.  Melatonin is a natural hormone made by our bodies and has been found to enhance sleep and slow down the ageing process.

Sunlight also improves the function of your liver and helps it to break down toxins and wastes that can lead to cancer and other diseases. It helps the kidneys function as the sun waves help with the elimination of waste products through our skin when we sweat.  Sunrays have also been found to ease the healing of swollen joints during peaks of inflammation in cases of arthritis, therefore reducing pain.

The sun’s ultraviolet rays even act as a disinfectant, killing surface bacteria. This is why it is recommended to place larger items that cannot be washed, such as area rugs or bedding, in the sun for a few hours to kill off microbes and germs.

When it comes to the sun it is still important to protect ourselves from too much exposure. However, studies are showing that it just may be that brief periods of unprotected exposure to the sun are actually good for you and your skin.  Researchers suggest that 15-20 minutes of sun or incidental exposure at least a few times a week is essential to our physical and mental well being and will allow our bodies to produce adequate vitamin D to wreak the benefits.  Never the less, nobody is suggesting that anyone abandon their sunscreen, nor is it advisable to go out and lie in the sun all day! As always be smart about exposure but be sure to enjoy the health  benefits! Happy spring!

Send Nurse Mary your health questions and concerns at [email protected]

A Few Tips…

There has been some evidence that burning and/or occasional exposure to intense sunlight, particularly in childhood, tends to increase the risk of melanoma.  While the balance of evidence suggests to avoid skin cancer it is important to protect the skin from intense sun, how much protection we achieve by more extreme avoidance is far from clear.  When the sun is at its hottest we should avoid it by staying indoors, in shaded areas, under a parasol or by wearing suitably protective clothing and sunscreen. But just how much sun each person can take depends on age, skin type, previous moderate exposure and geographic location. The best recipe is to use recommended precautions added with a pinch of common sense to ensure you are protected from the negative effects of sun exposure while still gaining the positive effects it undoubtedly has on our well being.