A Comprehensive Guide on the Benefits of Sun Exposure

Sunlight Exposure - The Rules

Do you know what is the best time for sunlight exposure? How much sun time is essential for vitamin D or other health benefits? What areas of the body should you expose to the sun?

Knowing all the basics or safety rules of sun exposure before you run into the sun for its health benefits is very important. 

Let's learn one by one.

• Rule 1: How much sun should you get a day? The optimum levels of sun exposure can vary from person to person and place to place. If you are a light-skinned person, an exposure of 10 -15 minutes is more than enough, but if you are a dark-skinned individual, you may need an exposure time of up to thirty minutes.
• Rule 2: If you live in countries like the USA and the UK, the best time for sunlight exposure is midday or noon. That is when the levels of UVB rays are the highest. UVB rays are responsible for Vitamin D synthesis in your body. If you reside in tropical countries like India, sun exposure at noon is not advised as it may cause severe sun skin rashes and tanning. Early morning or evening is the most suitable time for sunlight exposure in tropical countries.
• Rue 3: You must expose more extensive areas of your skin, like your legs, arms, or back. This will enhance your body's vitamin D synthesis. Exposing your hands and face is comparatively less effective.
• Rule 4: Balancing is the key. The UVB rays responsible for vitamin D synthesis also harm your skin. So, after the optimum exposure, applying broad-spectrum sunscreen, which can block UVA and UVB rays, is mandatory. Always remember that overexposure can lead to sunburn and increase the risk of skin cancer.

Do follow these four rules whenever you are giving your skin a sun-show.

But,once you expose to sun, how do you get vitamin D from sun? Here's the exact process of vitamin D formation. 

How To Get Vitamin D From The Sun? 

Does the sun provide Vitamin D? The answer is no!

Surprised?

Don't be, because the sun does not directly give you Vitamin D from its rays.  The sun's rays consist of ultraviolet rays. Based on their wavelength, they are classified as UVA, UVB and UVC. UVB rays are primarily responsible for vitamin D formation.

When the skin is exposed to sunlight, UVB rays trigger a process that produces vitamin D in the body.

This is how your body produces Vitamin D.

So, sun rays are not Vitamin D, but they trigger your body to produce enough Vitamin D.

Now, let us look at how your body uses vitamin D. 

Benefits of Sun Exposure and Vitamin D in Bone Health

Your body uses vitamin D from sunlight for various purposes, but the most important is bone health. The significance of vitamin D for bone health, especially in women, cannot be overstated. Sunlight is essential for bone health in the following ways;

• Calcium Absorption: Even if you consume a large amount of calcium, without vitamin D, your body fails to absorb calcium from your gut to the bloodstream. If you are a woman around menopausal age, vitamin D is mandatory for your bone health.
• Formation of Bones: When your body suffers from vitamin D deficiency, it can lead to conditions like osteomalacia and rickets. This vitamin is very crucial for bone formation and bone remodelling.
• Osteoporosis and Vitamin D: Post-menopausal women are generally at a high risk for osteoporosis. Vitamin D is like a saviour, preventing and fighting osteoporosis.

Besides bone health, vitamin D also plays specific roles in;

• Regulating the immune system
• Reducing inflammation
• Regulating mood and mental health
• Regulating muscle function
• Preventing chronic disease

What you have read so far is the primary aspect of sunlight.  Now, let us look at other health benefits that sunlight provides.

Other Health Benefits of Sunlight Exposure

Sunlight is like an elixir. Just like it sustains all life on earth, it supports our human body in multiple ways. Besides vitamin D and bone health, there are many things you must know regarding the health benefits of sunlight.

The following table will provide insights into the multiple health benefits of sunlight.

Sunlight is a hero who protects us in multiple ways. Exposure to sunlight in an optimal way can always boost your health. If you follow the basic rules of exposure that we discussed in the first session, you have nothing to worry about.

Like two sides of a coin, the hazards of sunlight exposure are mainly sun rashes and allergic reactions to sunlight. Let's have a quick read on them.

Skin Reaction to Sunlight

Your skin is one of your body's most vital and sensitive organs. It protects you from the external environment and is the first defensive layer. However, sunlight can cause skin rashes and sometimes allergic reactions to sun rash.

How do sunrashes look? Sun rashes appear as small red bumps or slightly raised skin patches. 

They can be prevented and managed by gradually allowing the skin to tolerate sunlight, applying sunscreen with high SPF, and wearing protective clothing like long-sleeved shirts and sunglasses. Hydration and skincare play a considerable role in managing sun skin rashes. If your rashes seem persistent, it is always better to consult a dermatologist.

Some people also get allergic reactions to sunlight. Why? The main culprits are increased sensitivity to sunlight and genetic factors. 

If you have an increased sensitivity, it may be due to certain skin care products, medications, or health conditions. In most allergic cases, the skin develops itching and becomes red after exposure to the sun. You may see something similar here, too. Severe reactions like blisters or hives can appear on sun-exposed skin. Medical consultation, identifying triggers, and sun protection may help you fight this condition.

Conclusion

Not fretting about sunlight exposure is essential, as it can benefit your overall well-being. By taking the proper precautions and practising safe sun habits, you can enjoy the rejuvenating effects of the sun's rays. Remember to prioritise your body and skin health by following basic sun safety rules. With love and attention, you can ensure your body gets healthy sunlight to function at its best.