As winter tightens its grip over Northern India, many experts highlight the risk of vitamin D deficiency and emphasise the importance of sun exposure. Given that sunlight is the primary source of the sunshine vitamin, it is essential to spend adequate time under the sun. But with pros, you may have to deal with some cons. In an interaction with the OnlyMyHealth team, Dr Ramdas, Senior Dermatologist, Kamineni Hospitals, LB Nagar, Hyderabad, discussed the benefits versus risks of sun exposure and shared how one can strike a balance between the two.

Benefits Of Sun Exposure

The primary benefit to reap from sun exposure is vitamin D synthesis, which is essential for bone health, immune function, and overall well-being, said Dr Ramdas.

He advised, “Aim for moderate sun exposure, typically 10–30 minutes a few times a week, depending on skin type and location.”

Also Read: Vitamin D Deficiency: Symptoms, Causes, And Treatment

In addition, sun exposure also helps enhance mood by producing serotonin, a chemical that transfers messages between the nerve cells in the brain and throughout the body, according to the Cleveland Clinic. As per Dr Ramdas, it also contributes to feelings of well-being and happiness.

Lastly, it is also important to note that exposure to natural light, especially in the morning, helps regulate the circadian rhythm, promoting better sleep.

A 2022 study published in the Journal of Pineal Research found that exposure to daylight plays a crucial role in improving sleep quality. The study findings suggested that a lack of sun exposure may cause sleep issues.

Risks Of Sun Exposure

With great benefits come serious risks.

While sun exposure is highly encouraged by experts, Dr Randas noted that it can cause skin damage. “Prolonged exposure to ultraviolet (UV) rays can lead to skin damage, including sunburn, premature ageing, and an increased risk of skin cancer,” he said.

According to Cancer.Net, exposure to ultraviolet (UV) radiation from the sun may be a major risk factor for non-melanoma skin cancer, which occurs in 20–30 lakh people worldwide, as per the World Health Organization (WHO).

Also Read: Warning Signs Of Skin Cancer You Should Know About

Additionally, sun exposure or UV rays can harm the eyes, contributing to cataracts and other eye conditions, as per Dr Ramdas. It is therefore crucial to wear hats and sunglasses while basking in the sun, according to the American Academy of Ophthalmology.

One of the most basic side effects of sun exposure is dehydration, which can be more prevalent in hot climates. It is important to properly hydrate yourself before exposing your skin to the sun.

How To Safely Bask In The Sun

Different people have different skin types. Some people may be more tolerant of sun exposure, while others may not be able to handle it. Therefore, before jumping into things, Dr Ramdas advised understanding your skin’s sensitivity to sunlight.

According to him, fair skin is more susceptible to sun damage than darker skin.

The US Centers for Disease Control and Prevention (CDC) also list lighter natural skin colour as a common risk factor for skin cancer.

To effectively expose your skin to sunlight without causing minimal damage, here are a few tips to consider:

• Schedule outdoor activities during the early morning or late afternoon to reduce exposure to the intense midday sun.
• Apply sunscreen with at least SPF 30, and reapply every two hours or more frequently if swimming or sweating.
• Wear long sleeves, pants, and a wide-brimmed hat to shield yourself from UV rays.
• Monitor your skin for any changes, and see a dermatologist regularly for skin cancer screenings.
• Stay well-hydrated, especially during prolonged sun exposure, to prevent dehydration and related complications.

Conclusion

Sunlight is the main source of vitamin D, which helps regulate the amount of calcium and phosphate in the body, both of which are crucial for bone health. However, while there are many benefits, there are certain risks, including skin damage and an increased risk of skin cancer, associated with sun exposure. The key is to take necessary precautions that will not cause harm to your skin while ensuring that you get sufficient amounts of vitamin D and reap other benefits.