There are two camps of thought on sunshine: one smiles at the thought of getting a glowing tan and the other shudders at the damage it can do. Which is right? According to California Poison Control System (CPCS), there’s good news and bad news about sunshine.
“Some sun exposure is genuinely good for you,” said Rais Vohra, Medical Director for the Fresno/Madera Division of CPCS. “Sunlight in moderation is very beneficial for your physical and mental health. The key to ensuring you gain the benefits of sunshine without harm is to balance your exposure with sun protection.”
The Good News
Exposure to sunlight is the most efficient way for your body to produce vitamin D, which is essential for bone health and your immune system. It helps your body absorb calcium, a vital mineral for strong bones and teeth. In general, 10 to 15 minutes of sun a few times a week on your arms and legs is enough time to obtain the vitamin D you need.
Daylight is a key component of regulating our sleep and sleep quality. The National Institutes of Health (NIH) advises everyone to get a little natural light every day. At least 30 minutes of morning sunlight every day is recommended.
Time outdoors in the sunshine can also help prevent myopia or nearsightedness in kids, says the American Academy of Opthamology (AAO). Nearsightedness in children has been increasing, affecting approximately 40 percent of children age 6 to 19.
“But too much sun is definitely bad for you,” added Dr. Vohra. “Sunlight contains ultraviolet (UV) rays that damage your skin cells and your eyes. These rays increase your risk of skin cancer, can hurt your eyes, and fast-track skin aging. What’s more, the invisible radiation from the UV rays is always present even on cloudy days and days when you can’t feel the sun, because the rays can pass through haze and clouds.”
The Bad News
Skin cancer is the most common form of cancer in the United States, warns the National Cancer Institute (NCI). There are three main types of skin cancer: squamous carcinoma, basal cell carcinoma, and melanoma – which causes the majority of deaths from skin cancer. In fact, the NCI estimates that melanoma will account for 5.3 percent of all new cancer cases in 2026.
Exposure to UV rays raises the risk of cataracts, growths on or around the eye, eye cancers, and eye sunburn, cautions the AAO. UV exposure is cumulative over the years, so even small amounts over many years increases your risk.
Premature skin aging or photoaging is directly attributable to UV radiation. Natural aging is mostly characterized by fine lines and thinning skin. Photoaged skin, on the other hand, has a weathered, uneven leathery-looking texture, with deep wrinkles and sagging skin that shows up decades earlier than chronological aging.
“Sunlight is strongest midday to early afternoon, generally between 10 a.m. and 2 p.m.,” advised Dr. Vohra. “The sun’s rays also reflect off water, sand, snow or ice, and even cement, so it’s important to use sun protection in every season, all year round.”
Following are some essential tips to help you minimize unnecessary UV exposure.
The most important thing is to wear sunscreen – preferably a product of at least 30 SPF that guards against both UVA and UVB rays – every day.
Apply sunscreen at least 30 minutes before going outside to all exposed skin, reapply it every two hours when outside, and reapply after swimming or sweating excessively.
Wear breathable, tightly-woven clothing (especially long pants and long-sleeve shirts) and broad-brimmed hats.
Wear sunglasses; but ensure they block at least 99 percent of UVA and UVB rays.
Never look directly at the sun, you can damage your eyes.
Avoid prolonged sun exposure, especially during peak hours – 10 a.m. to 2 p.m.
Stay in the shade – an umbrella, tree, or other covering offers protection.
“Remember, everyone can benefit from sunshine in moderation, but everyone is also at risk for sun damage,” concluded Dr. Vohra. “So, taking steps to protect yourself and your loved ones from too much sun makes sense, even as mindful exposure to it does, too.”
Call Poison Control at 1-800-222-1222 (number is the same in all states) for questions about poison encounters. Trained pharmacists, nurses and other providers are available to help 24 hours a day, seven days a week. The service is free, confidential and interpreters are available. Follow CPCS on Facebook, on YouTube @californiapoisoncontrol, and on X @poisoninfo. Sign up for The California Poison Safety Post, California Poison Control System’s quarterly electronic newsletter, by visiting calpoison.org/newsletters. CPCS is part of the University of California San Francisco School of Pharmacy and is responsible to the California Emergency Medical Services Authority
