“A single ray of sunlight is enough to hide millions of shadows”.
Saint François d’Assise
Hello, young Padawan
Those of you who regularly follow this blog might be surprised by this title. However, I stand by my perspective: it is possible to be focused on sunscreen and anti-aging while still enjoying the sun’s benefits. Good health, which is the top anti-aging principle, goes hand in hand with sun exposure.
To borrow from the lyrics of Mass Hysteria’s song “Tout est poison”: “Everything is poison; the poison is in the dose.” This suggests that we can enjoy the sun, provided we do so wisely and according to our individual physiological needs (for instance, people with darker skin generally require more sun exposure).
So, let’s take a moment to review the benefits of sunlight.
Sunrise
Sunrise is essential for young children, the elderly, and anyone struggling with sleeplessness, whether due to insomnia, a poor night’s sleep, or the effects of jet lag while traveling. To help regulate your circadian rhythm, it is recommended to spend at least fifteen minutes exposed to the rising sun, which can aid in hormone regulation.
Individuals experiencing depression, stress (such as high cortisol levels), sad mood, or conditions like inflammation, heart problems, or lung issues are also encouraged to seek exposure to the rising sun. Those dealing with stress or psychological disorders can benefit from hormonal regulation and reduced cortisol levels. Additionally, individuals with the aforementioned conditions may find relief from its anti-inflammatory properties. In fact, even if you feel happy and healthy, enjoying your morning coffee in the sun can be beneficial.
Finally, sunrise plays a significant role in improving cellular hydration.
UVA rays
Oh, the harmful UVA rays responsible for premature skin aging! Wrinkles, fine lines, and dry, leathery skin are common concerns.
However, moderate exposure to UVA rays can actually have beneficial effects. They help dilate blood vessels through the production of nitric oxide (or nitrogen monoxide), which can lead to several health benefits. Higher levels of nitric oxide are linked to lower blood pressure, a reduced risk of heart attacks, and improved memory because of enhanced information transmission between neurons. They also contribute to greater endurance and strength, better regulation of blood pressure, reduced inflammation, improved sleep quality, and a more robust immune system that is better equipped to combat bacteria and tumors. This immune boost is partly due to the activation of regulatory T lymphocytes, which are also aided by UVA rays. Additionally, UVA rays enhance gastric motility, optimize nutrient and oxygen distribution, improve insulin regulation, and even improve erectile function.
I can hear the attention of my male readers perk up! So, gentlemen, let’s embrace the sun responsibly, keeping in mind that moderation is key—and yes, we’re still talking about the sun exposure.
UVA rays also positively impact mood by promoting the synthesis of hormones like serotonin and dopamine. They regulate appetite through the production of leptin, the satiety hormone, support thyroid function by aiding in the production of thyroid hormones, and help regulate cortisol levels. They also stimulate the production of endorphins, which can lead to feelings of well-being. However, be cautious of sun addiction, as moderation is again important.
Furthermore, UVA rays can enhance concentration, increase fat burning, regulate melatonin (the sleep hormone), and boost melanin production, giving your skin a lovely tan.
UVB rays
Sunburn, burns, skin cancer—oh my! How awful! Yes, when you don’t protect yourself and expose your skin excessively or carelessly, it’s not great from that perspective. However, if you expose yourself wisely and with proper protection, considering your personal and physiological needs—such as covering moles and scars with a T-shirt or using SPF 50 sunscreen—and if you avoid long exposures between 11 a.m. and 4 p.m. in summer, you can safely enjoy the following benefits:
**Vitamin D Synthesis:** In our western latitudes, this occurs only from April to September at most. Therefore, it’s essential to take supplements, such as cod liver oil in capsule form or the more traditional D3-K2, but always choose high-quality options. Vitamin D synthesis will also enhance your calcium absorption.
Both UVA and UVB rays contribute to improved immune health, have anti-inflammatory and analgesic effects, and promote endorphin production, similar to UVA. They also help regulate appetite, improve blood pressure, and stimulate melanin production, which can help your skin better tolerate sun exposure. Additionally, moderate exposure can provide anti-aging benefits, but this is only true if you don’t overdo it.
**UVB Benefits:** UVB rays support testosterone production, which is beneficial for both men and women. Although women produce testosterone in smaller quantities, it plays an important role in overall hormonal balance.
Lastly, UVB rays have general antiviral, antifungal, antibacterial, and anti-mold properties.
Sunset
Just like the rising sun, the setting sun plays a crucial role in regulating your circadian rhythm and improving cellular hydration. Those who struggle with circadian rhythm disruptions for any reason are encouraged to enjoy the sunset with a cute aperitif, à la française, to help restore their hormonal balance — and adopt the French vibe!
Additionally, people experiencing stress—whether it’s occasional, chronic, or situational—are also advised to indulge in a sunset aperitif. This practice can enhance parasympathetic activity (which relates to the vagal system, one of the three branches of the autonomic nervous system, along with the sympathetic nervous system and the enteric nervous system) and help regulate cortisol levels.
As the sun sets, it stimulates the production of melatonin, promoting a good night’s sleep, activates cell renewal, and enhances mitochondrial function. Therefore, enjoying the sunset is a significant anti-aging strategy!
As you’ve likely figured out, the key is to expose yourself to sunlight smartly. This means giving yourself an appropriate dose of sunlight three times a day: at sunrise and sunset to help regulate your circadian rhythm and mood, and during the day, for a bit of UVA and UVB exposure. The duration of your sun exposure should depend on your skin type and tolerance, as well as your age and any specific health conditions.
Individuals with darker skin may need more sunlight exposure, but it’s essential to protect yourself and be mindful of your health.
If you have moles, it’s essential to have them checked by a dermatologist and to avoid exposing them to the sun without sunscreen. The same applies to scars or any other areas that may be at risk. Additionally, those taking specific medications or with medical conditions should follow their doctor’s advice regarding sun exposure.
In good intelligence, the sun is a panacea for your body indeed, but especially for your mood and your hormonal condition in general.
Let’s enjoy it; long live the sun, as long as it’s accompanied by our friend “Moderation”!
XO 🌞
