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Sun’s out, should I be out?
Sun makes me feel very close to nature, almost flower-like. When it shines, it makes my body and mind bloom. I feel energized, optimistic and way more fun. When it doesn’t, I want to hibernate in bed to avoid wilting. But unlike flowers, I have common sense. And it makes me think twice before I indulge in sunbathing off limits.
Sun: friend or foe?
I’ve learned my lesson about not listening to my body on many levels and I’m not planning to make this mistake ever again. I remember to make my sleep routine a priority, give myself some time to recover from even the most appealing and fun workouts and drink water, especially when I don’t feel that thirsty. But sun, well, sun always leaves me in two minds. I know that my body craves it. As soon as spring arrives and days get longer and brighter, I can almost feel every cell of it waking up from the post-winter lethargy. My mind gets sharper and I actually enjoy leaving my bed in the morning, preferably to spend some time outside. And that’s when the not-so-fun part begins. Although I’m not a fan of lying on the beach waiting to get tanned (I have a problem with staying still, even for a higher purpose), I enjoy the warmth of the sun on my skin. Unfortunately the skin, so thin I can track arrangement of the veins underneath, freckled and prone to pigmentation spots, doesn’t enjoy it as much. It immediately gets irritated, reddish, and might start to peel. I don’t like the idea of sunburns, pain and dehydration related pre-mature aging so since a few summer seasons I’m trying to limiting sun exposure – I’m just not sure how to do it right.
External effects of sun exposure
Let’s begin with the surface. As I’ve mentioned, my skin doesn’t tolerate tanning. I’ve accepted it as soon as I’ve learned that it’s simply my body’s nature. I have a very low level of melanin, skin’s natural pigment1. When a body is exposed to the sun, UV rays penetrate all the way down to the lower layers of the epidermis, where they activate one of the skin cells, melanocytes, to start pigmentation.2 The surprising fact is that suntan is a results of the natural defense mechanism, protecting the body from skin-damaging ultraviolet sun rays. When the defense mechanism is overwhelmed by too much sun exposure, a toxic, inflammatory reaction occurs, resulting in sunburns, visible on most of my summer vacation photos. The unappealing holiday records are by far the least dangerous potential consequences of sun overexposure:
Pre-mature aging: Skin’s pre-mature aging caused by overexposure to sun ultraviolet light is called photoaging. There are two kinds of UV light: UVA and UVB. The first one damages skin at all levels—from the outer layer all the way down into its deepest one called dermis, affecting collagen and elastin, fibers crucial for keeping skin’s elasticity and firmness on point. The second one damages DNA in epidermis, skin’s surface layer. The most common signs of pre-mature aging are: wrinkling, pigmentation spots, loss of elasticity and rough, uneven skin texture.3
Pigmentation spots: Uneven skin tone, recognized as one of the signs of skin aging, can appear even on a very young skin. Pigmentation is a very broad term which means any change in skin color, both darker or lighter. The sun can cause an uneven increase in melanin production in melanocytes, which might result in irregular coloring: freckles and darker or lighter spots. The sun overexposure can also cause a stretching of small blood vessels, giving the skin a permanent reddish appearance.4
Dehydration: Prolonged sun exposure decreases skin water content by breaking down hyaluronic acid, a naturally occurring sugar molecule that helps to bind water to collagen, keeping moisture in the skin. The less hyaluronic acid, the more dull, dry and wrinkled skin.5 Dehydration is also one of the signs of skin’s pre-mature aging.
Skin cancer: According to the American Academy of Dermatology, skin cancer is the most common type of cancer in the USA and its rates have been rising rapidly.6 The vast majority of melanomas (a type of skin cancer that develops in melanocytes) is caused by the sun.7 Unfortunately, skin cancer might appear much easier that we think: getting sunburn just once every two years can damage the DNA so much it can triple the risk of melanoma, compared to never being burnt.8
Internal effects of sun exposure:
The sun’s impacts on human body goes way beyond its surface. Unlike the one of tanning, the internal effect of sun exposure can be very beneficial :
Boost of brain functions: According to Dr. Andrew Huberman, an American neuroscientist and associate professor in the Department of Neurobiology at the Stanford University School of Medicine, sunlight can be one of the most effective tools for optimizing health, from regulation circadian rhythm to balancing hormones, if used the right way.9 To benefit from activating the biological circuits in the brain, make sure to get some natural light exposure shortly after your wake up call. Going outside for a 10 minutes walk is better than sitting by a closed window because glass filters out some of the ultraviolet light. Keep in mind that direct looking at the light should never be painful, so try to catch some rays really early in the morning, before the sun gets too strong.
Sleep regulation: The sunlight triggers a neural circuit that controls the timing of cortisol and melatonin, which affect sleep. Direct sure exposure early in the morning is one of the most effective ways of getting the right amount of sleep hormone in the evening. If you’re having trouble falling asleep, a short meditation session with your face towards the natural light shortly after waking up will make you nocturnal melatonin production occur sooner.10
Mood regulation: The melatonin precursor, serotonin, is also triggered by daylight exposure.11 Research shows that higher serotonin levels result in more positive moods and better cognitive functions.12 Whenever you can, eat your lunch outside, in the sun. It will help you stay positive and focused for the rest of the work day.
Vitamin D production: Vitamin D is one of the body’s essential nutrients: it takes part in bone growth, bone healing, calcium and phosphorus absorption, it can reduce cancer cell growth, help control infections and immune system function.13 Recent studies show it might also play an important role in regulating mood and decreasing the risk of depression.14 Human body can produce vitamin D on its own, with a little help from the sun. When we’re exposed to UVB, our natural vitamin D receptor cells start to produce it from cholesterol accumulated in the body, protecting us from its deficiency.15
Redefining sun exposure
Let’s get back to my initial dilemma: sun’s out, should I be out? I believe the question should not be about spending time in the sun in general but about the right way of doing it. Here are some rules worth keeping in mind:
Mind the time: The sunlight is the strongest between 10 a.m. and 4 p.m.16 Try to limit exposure to the sun during these hours and wear protective clothes as often as possible.
Moisturize: When the skin is overexposed to sun, its Natural Moisturizing Factor can be damaged due to a broken down skin barrier. This is something that can send it to the fast track to pre-mature aging and pigmentation spots. To keep it hydrated from the inside, drink plenty of water and eat water-rich foods. To work from the outside, focus on hydrating beauty routine. Make sure your cleansing product is free from ingredients causing impaired skin barrier function. LAST Cleansing Gel is the perfect choice: it’s soap-free, SLS-free, SLES-free and is filled with postbiotics supporting epidermal renewal and improving the functioning of the skin microbiome.
Use sunscreen: Keep in mind that sunbathing doesn’t only happen at the beach. Apply a broad-spectrum sunscreen of SPF cream every time you leave the house and re-apply it several times during the day.17 This will protect you from radiation-induced skin damage, including pre-mature aging and pigmentation spots, and skin cancers.
Protect your eyes: Use Dr. Huberman’s sunlight protocol wisely. Remember to get bright light into your eyes early in the morning for mental and physical health benefits but always avoid looking directly at strong sunlight. Aim for sunrise and sunset to make it the most enjoyable.18
Don’t ignore your sunburns: Sunburnt skin requires a lot of TLC to heal faster. To avoid further irritation, skip dry brushing, alcohol-based cosmetics and focus on regenerating ingredients like Acerola Cherry Ferment, Boswellia Serrata Extract and Coenzyme q10. You can find all of them in LAST Skin Repair Serum.
Sunbathing off limits is definitely not the best idea (thank you, common sense!). But sun is a natural tool to promote healthier, happier live. If used wisely, it makes us look better, think faster, sleep deeper and feel more balanced. I’m setting my alarm earlier for tomorrow, to catch some morning light. I don’t want to waste any more time sitting in the dark.
Marzena Jarczak
An international model based in Paris. A researcher, copy writer and a journalist exploring for us the areas of neuroscience, brain, biohacking, living healthy life. Author of Out & About series discovering cultural life in Paris in all its aspects. A strong, wise personality with a growth mindset.
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