Embrace Summer Sun: Sunglasses Downside, Internal Sunscreen, Clothing and Hat Musts, and Strategic Exposure
Lightbulbs & Pearls | Summer Edition | 021
I’ve noticed a shift in thinking within the health and wellness space regarding the fanatical approach to sun protection. With a troubling number of adults deficient in vitamin D and a whole host of other health concerns on the rise, the pendulum may have swung too far. Some doctors and experts are questioning whether blocking the sun out of our lives to such an extreme has resulted in unexpected consequences.
Many are now recommending a more measured approach to the sun, allowing us to reap the natural benefits while practicing common-sense protection. As you consider your summer sun strategy, you might find these “lightbulbs” illuminating and my “pearl” helpful.
Are Sunglasses Doing More Harm Than Good?
Sunglasses can be a fashion staple in super-sunny environments, but consistently shielding your eyes from full-spectrum sunlight may have a downside that hasn’t been widely considered. Similar to weakening the eye muscles through constant use of certain glasses, consistently exposing our eyes to the imbalanced light of filtered sunlight and artificial light may contribute to weakness and degeneration of eye health, not to mention the cascade of other health issues that arise due to insufficient sunlight.
Sleep is a hot topic these days, and the all-important unadulterated early morning light releases melatonin and sets natural circadian rhythms.
But the benefits of full-spectrum sunlight can extend beyond our internal clocks. Natural sunlight activates the pituitary gland, which secretes crucial hormones that regulate reproductive, metabolic, and mental health in both men and women. Daylight is known to stimulate the release of beta endorphins, which enhance emotional and mental well-being.
The altered color spectrum and lack of UV exposure affect the pineal gland, which is responsible for producing melanin in the skin; this is our natural defense against skin cancer and possibly other types of cancer. In other words, if we disrupt the natural production of melanin, we could inadvertently create skin problems and who knows what else.
As a side note, interestingly, limited studies have shown that women who work night shifts over a period of a decade or two have an increased risk of breast cancer. While researchers are trying to pinpoint the mechanism, the disruption and suppression of melatonin remain leading hypotheses.
Takeaway: Natural sunlight is essential for our body’s overall well-being.
Take action: Minimize filtering sunlight unless necessary.
Internal Sunscreen
It’s a given that my advice is to use non-nano zinc sunblock rather than chemical-based sunscreen to protect your skin… but did you know you can also protect from the inside? For the past couple of years, I’ve been taking astaxanthin, a potent reddish-orange antioxidant derived from marine environments that protects cells from damage.
Studies suggest that it benefits a range of physiologies, including eye health by improving blood flow to the retina, cardiovascular health by potentially lowering blood pressure and reducing overall inflammation, which has numerous health implications, and skin health by improving elasticity, moisture, and potentially protecting against UV damage.
Along with astaxanthin, two other clinically proven ingredients work synergistically to provide protection and repair: polypodium leucotomos (which reduces the formation of sunburn cells) and nicotinamide (which enhances DNA repair). The beauty of protecting your skin from the inside out is that supplements provide consistent, ever-present protection that doesn’t wear off, allowing you to spend a little more time in the sun without redness.
You can find these ingredients in a few different products. Vitamor has a straightforward formulation that includes Vitamins A and E; while Sun Powder, created by renowned dermatologists Dr. Theo Solymani and his partner, Dr. Michael Abrouk, incorporates several other skin-healthy ingredients, including Vitamin C, Biotin, hyaluronic acid, and collagen peptides, to enhance skin hydration and resilience.
Takeaway: Internal sun protection for the skin is a viable foundation for other measures.
Take Action: Add protective supplements to your sun arsenal, especially during the summer months.
Clothing: Choose the Best Fabric for Protection
Growing up in Tucson’s 110-degree heat, I recall being confused by workers outside in long sleeves and neckerchiefs during the height of summer, while I wore my little halter top and shorts. Turns out they were pretty smart. With toxic chemicals in sunscreens now becoming a cause for concern, many skin doctors and wellness experts across the spectrum are adopting an “all of the above” strategy for sun protection, including the physical protection of clothing.
While it may seem counterintuitive to wear more clothes in the heat, it serves as a simple, proven first line of defense against the sun's rays. However, not all fabrics are created equal, and it’s important to understand the UPF (Ultraviolet Protection Factor) when selecting clothing as part of your overall sun strategy.
For instance, a white t-shirt offers only moderate sun protection with a UPF of approximately 7, and this drops to 3 when it becomes wet. In contrast, dark long-sleeved denim offers nearly perfect total sun protection with a UPF of over 50, the gold standard for protection.
The factors to consider are fiber type, weave density, color, and stretching.
Fiber type: Denser, tightly woven fabrics with a high thread count, such as those made from polyester and nylon, provide better protection than loosely woven fabrics. Some synthetic materials are also specifically designed for sun protection to absorb UV rays. (While I’m not a fan of wearing plastic…in certain situations, it could be beneficial.) The good news is that unbleached cotton contains natural fibers that act as UV absorbers, and lightweight wools and bamboo also offer protection.
Weave density and thickness: Tightly woven fabrics offer better protection because they have fewer gaps for UV rays to pass through. Naturally, the thicker, heavier fabrics such as denim and canvas offer more protection.
Color: Darker colors or brights are better than light colors because the dye absorbs UV rays.
Stretching: Tight-fitting clothing that stretches the fabric minimizes its protective qualities.
Lastly, it goes without saying, but just for drill: long sleeves offer way more protection than tank tops!
Many companies design clothes specifically with UPF in mind; I conducted a quick search and found the following, but they are just the tip of the iceberg: Coolibar, Solbari, and Cotopaxi. Not to mention, a handful of well-known outdoor brands, such as Kuhl, Patagonia, and Columbia, also offer UPF clothing options.
Takeaway: Clothing offers significant protection, eliminating the need for sunscreen in certain situations.
Take Action: Have a variety of comfortable, highly UPF-rated clothing options available.
Don’t Forget Your Hat!
Speaking of clothing and fabrics, when it comes to skin cancer prevention, especially during midday when the UV index is at its highest, hats are a priority. Why? Basal cell and squamous cell carcinomas, which account for about 90% of all cases of skin cancer, often appear on the head and neck.
While the same recommended factors for clothing apply to hats, it is advised that a wide brim of at least 3 inches is essential for fully protecting the face, neck, shoulders, and upper back; this also covers the tops of the ears and the back of the neck. So, while baseball hats are cute, a fully brimmed hat is the wiser choice. Additionally, don’t forget about the scalp, which makes visors a poor choice.
I keep a wide “sun” hat in the coat closet so I can grab it on the way to the farmers market, and I often leave it in the car during the summer so I don’t forget to wear it. Having a hat always at the ready helps keep skin cancer at bay—and has the added bonus of safeguarding against wrinkles.
Takeaway: For sun protection, opt for dark, wide-brimmed, tightly woven, full-coverage hats.
Take Action: Keep a hat nearby, either by the door or in the car, for easy access.
Strategic Sun Exposure
As many of you know, my husband and I walk most mornings, typically around 7:30 AM. After all my previous admonitions, this may shock some of you, but I wear neither sunscreen, a hat, nor sunglasses on these early morning walks.
Before you think I’m throwing caution to the wind, bear in mind that the post-dawn sun (before 8:00 AM) regulates our internal clocks and presents the lowest level of UV Index exposure at 1-2 (with 11 being extreme). It’s important to me to reap the numerous benefits of early light, such as boosting mood, improving sleep, increasing energy, and enhancing Vitamin D production, which impacts immunity and skin health.
Of course, it’s a much different story later in the day, hence my hat near the door. I try to get about 10 minutes of sun around lunchtime for Vitamin D, but if I’m out longer than that, I’ll always wear a hat. If I’m driving for a while, I apply my vitamin C serum (which has proven sun protection), sometimes put sunblock on my face, and now I’m thinking of having a dark, lightweight long-sleeved shirt at the ready to cover up for long stretches.
Although I’m rarely out and about in the midday sun, if the occasion arises that I’ll be out for a prolonged stretch, my sun strategy will be a combination of sunblock, hat, UPF clothing, and, quite possibly, Sun Powder or Vitamor.
Knowing the sun’s extensive list of health benefits, it’s essential to be strategic about exposure, which is within our control. As you prepare to enjoy the summer sun, keep these tips in mind to live well, age great.