Sunshine provides physical and psychological advantages . . . when enjoyed in moderation. Practice safe sunning for improved health and mental wellness.
By Ann Bush
July/August 2025
Spending time outdoors on a sunlit day, soaking in warm rays and fresh air, can bring us joy. It also rejuvenates and heals. But how much is enough? Up to 95 percent of ultraviolet radiation from the sun reaches Earth’s surface and penetrates our skin. Although sunlight is necessary to our planet’s survival, as well as our own, it’s important to understand the benefits and dangers — and to reap the benefits in moderation.
According to the National Institutes of Health, exposure to ultraviolet radiation in sunlight has “both beneficial and deleterious effects on human health.” Here are some pros and cons.
SUNLIGHT: THE BRIGHT SPOTS
• The most important health benefit humans derive from the sun comes from our body’s ability to process Vitamin D, which is crucial for so many reasons. The sunshine vitamin supports bone growth, especially in children; it helps the body absorb calcium, which is essential for strong bones. A prolonged deficiency of Vitamin D leads to bone issues, including fractures, osteoporosis, and osteopenia.
• Researchers have discovered that sunlight kills bacteria, even indoors. Along with the dust that accumulates, some products used in the manufacture of carpets and furniture may cause allergic reactions such as sneezing, further spreading germs. The solution? Open the windows and let the sunshine in. UV rays kill bacteria in the dust, improving air quality.
• One research study determined that UV light releases nitric oxide in the skin, which dilates arteries and lowers blood pressure. High blood pressure has been linked to myriad health problems, including heart attacks, strokes, cardiovascular disease, and kidney damage.
• Sun exposure also plays a role in sleep quality. Sunlight helps to maintain the body’s internal clock, or circadian rhythm. Our bodies are genetically designed to sleep at night and be awake during the day. Spending more time in bright sunlight increases melatonin levels, which control a person’s circadian rhythm and affect one’s sleep-wake pattern.
• A lack of sunshine has been suspected to cause depression classified as seasonal affective disorder (SAD). Especially in the fall and winter when the amount of daylight is reduced, many people with SAD experience fatigue, moodiness, and difficulty concentrating. These symptoms often disappear in the spring and summer when daylight is more abundant.
SUNLIGHT HAZARDS
• Too much UVB radiation — a type of ultraviolet radiation — causes sunburn, which can lead to skin cancer. Even short periods of intense exposure, including sunburns experienced as a child, can cause issues in adulthood. Other negative side effects include:
• A reduced ability to absorb Vitamin A
• Accelerated aging of the skin
• A higher risk of cataracts
• Reactivation of latent viruses
MAKE WISE CHOICES
When it comes to sun exposure, it’s important to strike a balance: Get enough sunshine to benefit your health and well-being, but don’t overdo it.
Reduce sun exposure time. For people with light skin, many medical professionals agree that health benefits from the sun can be achieved with just 15 minutes of exposure over 40 percent of the body daily. Those with darker skin, who have a degree of natural sunscreen, may need 25 to 40 minutes in the sun each day to maximize health benefits.
In the United States, experts suggest avoiding the sun between 10:00 a.m. and 1:00 or 2:00 p.m., when the strongest, most harmful UV rays are at their peak. (Some experts advise avoiding the sun from 10:00 a.m. to 4:00 p.m.) Closer to the equator, the strongest sun occurs later in the day; interestingly, this corresponds with the long-time practice of afternoon siestas in many countries.
Wear protective clothing. Cover up on sunny days outdoors, especially if your outdoor activity lasts more than four hours. Lightweight, breathable garments in an increasingly wide array of UV-protective fabrics are sold in most stores that specialize in selling merchandise for outdoor recreation.
Sun exposure includes time on the road as well, especially if your vehicle does not have darkened windows. Because one’s hands are exposed much of the time when driving, consider wearing driving gloves.
Hats provide necessary protection from the neck up. As a solution, farmers and ranchers in South America created various styles of large, brimmed hats. Likewise, the sombrero was developed in Mexico; Mexican vaqueros, who rode horses and worked cattle, devised their own versions of the sombrero, which became a keystone of the American cowboy hat. The wide brim of these types of hats is crucial to protect the whole head and neck from the sun. Keep in mind that although they’re widely worn, baseball caps provide minimal protection for the ears and neck.
Consider sunscreen. In addition to limiting sun exposure and covering up, people frequently turn to sunscreen. For maximum effectiveness, sunscreen should be reapplied every two hours or so — more often if you are sweating or swimming.
Each sunscreen product is assigned a sun protection factor, or SPF, which denotes the level of sunburn protection it provides; the higher the number (up to 50), the more protection it offers. Another term to look for is “broad spectrum,” which indicates that a sunscreen protects against both UVA and UVB radiation. The Food and Drug Administration (FDA) suggests finding a broad-spectrum sunscreen with an SPF of at least 15.
In 2021, the FDA, which regulates sunscreens for safety and effectiveness, proposed updated requirements for these products. It declared that two ingredients typically found in sunscreens — zinc oxide and titanium dioxide — are safe. However, critics have voiced concerns over other sunscreen ingredients, asserting that they pose skin cancer risks and other health dangers. Despite these objections, the FDA and the American Academy of Dermatology state that sunscreen usage outweighs the dangers, and actually lowers one’s risk of developing skin cancer. The bottom line: Do your homework.
Sun sense. The best advice is to start young with a healthful outdoor lifestyle. Teach your children sun-smart habits. The end goal is for all to have a beneficial relationship with our life-giving shining star of fire.