For a healthy dose of vitamin D, it’s smart to be out in the sun for about 15 to 20 minutes (without sunscreen) on most days of the week. Sunlight is also important to help boost feel-good neurotransmitters like dopamine and serotonin. Studies show just 10 minutes of sunlight can improve mood and even relieve depression. Sun exposure is also linked to the health of your gut and microbiome.
For good general health, you do not need to be basking in sunlight for hours. In fact, too much ultraviolet (UV) radiation from the sun can increase the risk of early skin aging or skin cancer.
Everyone should limit their time in the sun, especially between the hours of (approximately) 10 a.m. and 3 p.m., or when the sun is in its highest position. Also, use caution with other sources of UV radiation, like sunlamps or tanning beds.
After 20 minutes of your vitamin D dose, if you plan to be outdoors longer, take steps to protect your skin. Seek the shade as much as you can; alternate sun exposure with frequent shady breaks. And also consider the following:
Sunscreen lotions should have a sun protection factor (SPF) of 15 at the very least. Thirty SPF is best, but more than that really isn’t any more effective. Apply lotions at least 30 minutes before going outdoors. After swimming or excessive sweating, be sure to reapply.
UV radiation can be reflected from water, sand and pavement (and in the winter months, snow and ice). Be careful sitting by a window in direct sunlight as the UV rays are still harmful when passing through glass, including windshields. And cloudy days are no protection – UV rays can still pass through clouds.
It’s wise to wear some type of hat to shade your face, neck and ears. Hats with wide brims are much better choices than visors or baseball caps, which won’t cover a very large area. And always wear sunglasses to protect the eyes.
For clothing, choose fabrics with a tighter weave and a darker colour for the best skin protection (lighter fabrics won’t protect the skin as well). Long sleeves and long pants are best. If you need to be outdoors for longer periods, clothing with ultraviolet protection factor (UPF) are a good investment. The higher the UPF rating, the more protection provided.
UPF umbrellas are also available and another good investment. Keep one handy in your car.
After taking steps to protect your skin, here’s one more health tip: Before heading outside, grab your water bottle and stay hydrated!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.