Sunlight has long been seen as a double-edged sword. While it’s an essential source of warmth and light, concerns about the risk of skin cancer from ultraviolet (UV) radiation have led many people to avoid it. However, a growing body of research suggests that the health benefits of sunlight may be far greater than previously thought, potentially outweighing the risks of skin cancer for many people.
Vitamin D Production: The Most Obvious Benefit
The most well-known benefit of sunlight is its role in producing vitamin D. When our skin is exposed to UVB rays, it synthesizes this crucial vitamin, which is essential for bone health, immune function, and regulating mood. Vitamin D deficiency has been linked to a wide range of health issues, including osteoporosis, heart disease, diabetes, and even some types of cancer. While it’s possible to get vitamin D from supplements and food, the most efficient way is through sun exposure.
Beyond Vitamin D: The Broader Health Benefits
The benefits of sunlight go far beyond just vitamin D. Research has shown that moderate sun exposure can:
- Improve Mental Health: Sunlight exposure is a key factor in the production of serotonin, a hormone that boosts mood and promotes feelings of well-being. This is why many people experience seasonal affective disorder (SAD) during the winter months, when there is less sunlight. Regular sun exposure can help regulate circadian rhythms, leading to better sleep and a more stable mood.
- Lower Blood Pressure: A study published in the Journal of Investigative Dermatology found that exposure to sunlight causes the skin to release a compound called nitric oxide, which helps to dilate blood vessels and lower blood pressure. This could have significant implications for cardiovascular health, as high blood pressure is a major risk factor for heart attacks and strokes.
- Boost Immunity: Moderate UV exposure can have a beneficial effect on the immune system. Studies have shown that it can help reduce inflammation and strengthen the body’s ability to fight off infections.
The Skin Cancer Paradox
Of course, the risk of skin cancer from excessive UV exposure is a serious and valid concern. It’s crucial to practice sun safety, especially for people with fair skin or a history of skin cancer in their family. However, a nuanced approach is needed. The key is to find a healthy balance, avoiding sunburn while still getting enough sun exposure to reap the benefits.
Some researchers argue that the focus on total sun avoidance has led to a widespread vitamin D deficiency, which may be contributing to an increase in other diseases. It’s a complex issue, and the advice to “avoid the sun at all costs” may be doing more harm than good for many people.
Finding a Healthy Balance
So, how can you enjoy the benefits of sunlight while minimizing the risks? The answer lies in moderation. For most people, a few minutes of sun exposure a day on bare skin (without sunscreen) is enough to produce the necessary vitamin D. After that, it’s wise to apply sunscreen, seek shade, or cover up.
The health benefits of sunlight, from improved mental health to a stronger immune system, are undeniable. By understanding the risks and taking a balanced approach, we can move away from an all-or-nothing mindset and embrace the sun as a vital component of our overall health and well-being.
How does the sun and UV cause cancer?
- Too much ultraviolet (UV) radiation from the sun can damage DNA in your skin cells and cause skin cancer.
- In the UK up to 9 in 10 cases of melanoma skin cancer could be prevented by staying safe in the sun and avoiding sunbeds.
- Getting sunburnt increases your risk of skin cancer.
What is UV?
Ultraviolet (UV) radiation is a type of energy that is released naturally by the sun and artificially from sunbeds. Too much exposure to UV radiation is the main cause of skin cancer in the UK. Up to 9 in 10 UK cases of melanoma, the most serious type of skin cancer, could be prevented by staying safe in the sun and avoiding sunbeds.
types_of_uv_rays.png
There are two main types of UV ray. Both types can damage our skin and cause skin cancer:
- UVB reaches the outer layer of the skin (the epidermis) and causes most sunburns.
- UVA reaches deeper into the inner layer of the skin (the dermis). It is responsible for ageing the skin but contributes less towards sunburn.
There is a third type of UV ray called UVC but it is completely blocked out by the ozone layer and doesn’t reach the earth’s surface.
How does UV cause skin cancer?
Too much UV radiation from the sun or sunbeds can damage the DNA in our skin cells. DNA tells our cells how to function. If enough DNA damage builds up over time, it can cause cells to grow out of control, which can lead to skin cancer.
Anyone can develop skin cancer. Some people may have a higher risk, including people who burn more easily.
It’s important to remember that skin damage doesn’t only happen on holiday or on hot, sunny days.
You can’t tell whether you are at risk of skin damage and sunburn from the temperature outside. This is because you can’t feel UV rays. The warmth you feel from the sun is a different type of ray, called infrared.
The UV index can tell you how strong the sun’s UV rays are each day. If the UV index is 3 (moderate) or more, you should consider protecting your skin from the sun.
Learn more about the UV index and your risk of sunburn.
Vitamin D
While too much UV can cause skin damage, a bit of sun can help our bodies to make the vitamin D it needs for things like healthy bones. How much sun is needed for this is different for each person. But whatever your skin tone, there’s no need to sunbathe or risk getting sunburn to get vitamin D.
Read more about the sun and vitamin D.
Does sunburn cause cancer?
Yes. Getting sunburnt increases your risk of cancer.
Sunburn is skin damage and your body’s response to try to repair it. It is a clear sign that the DNA in your skin cells has been damaged by too much UV radiation.
Getting sunburnt once doesn’t mean you will definitely get skin cancer. But the more times you get sunburnt the higher your risk of skin cancer.
That’s why it’s important to stay safe in the sun by:
- Spending time in the shade, especially between 11am and 3pm in the UK.
- Covering up with loose clothing, a wide brimmed hat and UV protection sunglasses.
- Applying sunscreen with at least SPF30 and 4 or 5 stars, reapplying regularly and generously.
What should I do if I get sunburnt?
Anyone can get sunburnt but your skin tone affects your level of risk. People with lighter skin tones have a higher risk of sunburn and people with darker skin tones have a lower risk of sunburn.
Sunburn doesn’t have to be raw, peeling or blistering. For people with darker skin tones, your skin may feel irritated, tender or itchy. For people with lighter skin tones, it may also go pink or red in the sun.
If you notice any signs of sunburn, you should seek shade and cover up with clothing to help stop any more damage from happening. Putting on more sunscreen doesn’t mean you can stay out in the sun for longer.
Sunburns often hurt and using ‘after sun’ lotions can help sunburnt skin to feel better. However, this doesn’t repair any DNA damage.
Take the next time you head out into the sun as an opportunity to protect your skin and reduce your risk of sunburn.
Can skin cancer spread?
Yes. Skin cancer can grow down through the layers of the skin and spread to other parts of the body.
Remember, when skin cancer is found at an early stage, treatment is more likely to be successful. If you have noticed any unusual changes to your skin, speak to your doctor. It might be a mark or a mole that’s new or has changed, or a sore that doesn’t heal. It could also be changes like a dark area or line under a nail that’s not been caused by an injury.
How does the sun cause cancer?
When the sun emerges, many will want to spend a bit more time in parks, gardens and at the beach to get that “healthy” glow. But did you know that this glow is radiation burn caused by exposure to ultraviolet (UV) light? And while being in the sunshine supplies us with vitamin D and can improve our mood, this radiation burn also increases the risk of skin cancer.
What is skin cancer?
Skin cancer is an abnormal growth of skin cells that is divided into two main types: melanoma and non-melanoma skin cancer. Non-melanoma skin cancer grows slowly in the upper layers of the skin and rarely spreads to other parts of the body.
The second, and more dangerous, type of skin cancer is melanoma skin cancer. Melanomas can spread to other organs in the body, and if this happens, it becomes much harder to treat. That means it is very important to look out for signs of melanoma and catch it at an early stage.
Over 80% of skin cancers are caused by overexposure to UV radiation.
This includes UV rays from the sun, but also from sunbeds and tanning lamps. UV radiation damages DNA in your skin cells, which can accumulate over time and increase the risk of genetic mutations that cause skin cancer. The more often you get burnt, the more damage is done and the higher the risk of skin cancer. It’s also important to know that you don’t necessarily need to get a sunburn for UV rays to damage your cells.
How does the sun cause cancer?
UV radiation is classed as a carcinogen – meaning it causes cancer. UV radiation from the sun, or from sunbeds, can damage our DNA, harming our skin cells which can lead to cancer.
That’s why it’s important to spend time in the shade, especially during the middle of the day, cover up with loose clothing and apply sunscreen with a high SPF.
Who is most at risk from UV damage?
People with paler skin or who easily burn in the sun are more likely to skin cancer, but everyone can get it. If you have brown or black skin you can still develop skin cancer. Even if you don’t ever burn in the sun, you can still be at risk.
What type of cancer can the sun cause?
UV radiation can cause several skin cancers including basal cell carcinoma, squamous cell carcinoma and melanoma. It is estimated that 85% of melanoma cases in the UK are caused by too much UV exposure.
Melanoma can be difficult to treat, especially when it spreads. Professor Victoria Sanz-Moreno and her team, funded by the UK cancer research charity Worldwide Cancer Research, are trying to understand how melanoma cells adapt to survive in other places in the body and seed new tumours. They hope to reveal weaknesses in that process and uncover new ways to stop melanoma from spreading.
