In my last article I discussed the importance of certain nutrients in the prevention of sunburn, sun allergy and reactions to sunscreen. In the second part, I will cover the importance of sun exposure without heavy sunscreen use, along with building tolerance to the sun, choosing the right skin protection and sunburn remedies.
Most importantly, I think that if the sun was bad for humans, we would not evolve on a planet that’s exposed to sunshine.
Sulphate
The sun is essential to wellbeing as it helps to produce an important (but often ignored) nutrient in the skin called sulphate. Only when sulphate attaches itself to vitamin D, cholesterol and melatonin, can we properly benefit from them. Without adequate sulphate, health issues may arise, ranging from general immune dysregulation, chronic inflammation, high cholesterol, insomnia and cancer, including skin melanoma.
It is the sulphated vitamin D that brings about the countless health benefits which include:
immune and inflammatory modulation
detoxification
insulin sensitivity
cancer prevention
skeletal health
mental health
heart health
In general, we produce vitamin D when cholesterol in the skin is exposed to UVB rays, which are the strongest at noon - exactly when we are told to prioritise the use of sunscreen. Conventional sunscreen blocks UVB rays, which analogically inhibits the production of both sulphate and vitamin D to a smaller or larger extent, depending on sunscreen factor, frequency of application and sunscreen ingredients. The ones most commonly known for such inhibition include:
dioxybenzone
oxybenzone
p-aminobenzoic acid (PABA)
The vast majority of people don't even understand these names which is a good enough reason on its own not to put them on the skin. They also mimic our own hormones, contributing to endocrine imbalances.
Did you know that sun exposure protects from sun burns? Read on.
Melatonin sulphate can only be produced when looking at natural sunlight before the sun gets high, without any barriers like sunglasses or windows. Melatonin is generally associated with sleep but it is also our master ´sunscreen’!
Those who are exposed to sunlight 10:00 build up their melatonin sulphate, which prevents from burning later in the day (and helps to sleep better). I wondered why I didn’t tan as deeply as I used to until I learned about this and realised that I always go to the beach early in the morning. It is also a major antioxidant, which means it will protect your skin from ageing, not just burning. The best thing to do is slowly build resistance to sunlight and support nutrient deficiencies that are a common cause of photophobia and addiction to sunglasses. Eventually, you should be able not to squint as much. Hats with a brim work great. If you spend a lot of time in a place where the sun is reflected, e.g. by the water or in the snow, you will have to protect your eyes with polarised sunglasses but try and not wear them in the early hours.
Skin is a semi-permeable membrane
The skin selectively allows some substances in and out, and this is why we can sweat or benefit from the likes of Epsom salts baths. This also means that some of the ingredients in conventional sunscreen may get into the bloodstream. Eating cosmetics may sound crazy but ultimately, it has a similar effect as putting them on the skin. When substances are ingested, they get to the liver where at least they are neutralised to some degree. When they are put on the skin, they directly reach the circulation before getting to the liver (this is why skin patch medications are so effective). Not all substances in sunscreen will reach the bloodstream but whatever gets through, is not indifferent to our health. Especially if you think how many other products people may use on a daily basis.
Building tolerance to the sun
Everyone loves a nice sunny day which is a primitive instinct that the sun is life and energy giving. One of the most effective ways to get health benefits from sun exposure is sunbathing in small doses without any sunscreen until you rich a point when you don't tan anymore. It may mean you start with 5 minutes but eventually will be able to work it up.
Saying that, we are not supposed to spend a long time exposed to direct sun anyway, with or without sunscreen. 30-60 minutes is more than enough, after which it is best to sit in the shade, wear light clothing and a hat, or use natural sunscreen. This is especially important for those who know they're going to be exposed to the sun for long hours or when the sun reflects; e.g. on boats, in the snow or construction sites. Those can benefit from natural surfing sunblocks. Building sun resistance is especially important for children - the earlier it’s done, the better. Do not start them off in sunshield onsies and sunblock because you will make them intolerant to the sun! Even the most delicate of skins loves natural sun exposure within reasonable limits.
Choosing the right sunscreen
Health stores offer a wide range of more natural alternatives. The most commonly used ingredients are minerals:
titanium dioxide
zinc oxide
Both leave a white layer on the skin to reflect the sun. Some brands offer products with nano particles which makes them transparent but the smaller particles are associated with free radical damage. If you decide to go for natural sunscreen, the opaque ones are the safest.
Other common ingredients in natural sunscreen formulations:
carrot seed oil (SPF 35-40)
raspberry seed oil (SPF 25-50)
wheat germ oil (SPF 20)
almond oil (SPF 5)
coconut oil (SPF 4-6)
shea butter (SPF 4-6)
You can use these individually or mixed together. However, you may have to build a good base to rely solely on the oils. Some of the most commonly available brands of ready made preparations around Europe include:
Badger (my favourite for children)
Dr Haushka
Green People
Lavera
Tropic
Weleda
However, new products appear on the market all the time so it is best to read ranks on the internet each year. For the most reliable information on sunscreen, visit this website. You can also use the Yuca app.
After sun care
Even if you do not burn, it's still recommended to eat well and moisturise the skin to prevent skin damage. Some of the best natural moisturisers include:
Cocoa butter (also deepens the tan)
Coconut oil
Olive oil
Shea butter
For mild to moderate sunburn, the following can be very effective:
100% aloe vera
Bach Flowers Remedies: Rescue Cream (cabinet essential for healing any external problems)
Yoghurt or kefir compressions
Coconut oil (most cooling of all oils)
Summary
Sensible tanning means not overdoing it and understanding your limits. By fooling the nature, we often go against ourselves. Sometimes all it takes is a little lifestyle change, and the results can be profound. Trusting that we are naturally equipped in everything we need to happily live on planet Earth can dissipate the confusion around skin cancer. It`s always about the context, dose and timing. Happy sensible sunbathing!