Let's talk about something that's been completely muddled by modern advice: sun exposure. We've gone from worshipping the sun (literally, in some cultures) to treating it like public enemy number one. Time to bring some balance back to the conversation.
The truth is, smart sun exposure is one of the most powerful tools for better health. And the best part? It's completely free.
Why We Need the Sun (Seriously)
The sun powers all life on Earth. Without it, we wouldn't exist. And your body knows this at a cellular level, that’s why the sun’s rays feel so good against your skin.
Your brain uses sunlight to run your entire body clock. When light enters your eyes, specialised cells send signals straight to your brain's master clock. This tells every organ in your body what time it is. Your liver, kidneys, heart, and digestive system all run on schedules. Without proper light signals through your eyes, this intricate timing system falls apart. You end up with hormonal chaos, poor sleep, and metabolic dysfunction. 
When sunlight hits your skin, you produce vitamin D, a master hormone that switches on over 3,000 genes that control everything from your immune system to your mood. No pill can replicate the sun 100%.
Yet here we are, a nation of vitamin D deficient office dwellers wondering why we feel rubbish half the year. Over 1 billion people worldwide are deficient because we've forgotten how to safely get what the sun freely gives.
The Truth About Sun Avoidance
While protecting your skin from overexposure is essential, avoiding the sun completely may carry its own health trade-offs.
Why? Because there is now more and more research that shows that intermittent burns from intense, occasional exposure, increase the risk of melanoma [1]. Think about it: you avoid the sun all year, become vitamin D deficient, lose your natural protection, then blast yourself on a week's holiday. That kind of sunburn-prone behaviour increases risk, particularly for fairer skin types. That's a dangerous pattern.
Some studies show people with higher vitamin D levels from more regular and safe sun exposure tend to experience better outcomes if diagnosed with melanoma, though more research is needed. One study found that Vitamin D deficiency was associated with twice the risk of poorer outcomes in melanoma patients, highlighting the need for balanced, safe sun exposure and nutritional support [2].
The sun isn’t the enemy, but how we interact with it makes all the difference.
Your Golden Rules for Smart Sun Exposure
1. Build Your Solar Callus Gradually & Never Let Your Skin Burn
Your skin has an incredible ability to adapt. Gradual sun exposure increases melanin production to create some natural protection. Think of it like fitness training. You wouldn't run a marathon on day one, would you?
Start small:
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Fair skin: 5-10 minutes of midday sun
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Medium skin: 10-15 minutes
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Darker skin: 20-30 minutes
Avoid staying in the sun long enough for any visible change in skin tone. UV damage can begin before you see it, so it’s best to limit time based on your skin type and the strength of the sun. Burning damages skin cells and increases your risk of cancer. So, build up by 1-2 minutes every few days, if you're aiming for sensible, moderate sun exposure. Some refer to this adaptation as a “solar callus” - increased melanin that offers additional resilience to UV.
But let's be clear: this doesn't replace proper sun protection when needed. It simply means your skin becomes more resilient and less prone to burning. Opt for a Zinc natural sun block or cover up if you are going to be exposed to sunlight for longer periods of time.
2. Time It Right
Morning sun (before 10am) provides red and infrared light with minimal UV exposure. This light penetrates deeply into your cells, kickstarting mitochondrial function, boosting mood, and setting your circadian rhythm without any risk of burning.
Midday sun (10am-2pm) is the vitamin D sweet spot because UVB rays are at their strongest. You need UVB specifically to produce vitamin D. The angle of the sun during these hours means more UVB reaches your skin, so you need less time to get your vitamin D dose. BUT, and this is crucial, this is also when you're most likely to burn. Ten minutes might be plenty. Respect the power of midday sun.
Late afternoon sun is gentle again. Great for winding down and preparing your body for sleep.
Confused? The DMinder app calculates exactly how long you can safely stay in the sun based on your location, skin type, and time of day. Brilliant bit of tech.
3. Choose Your Sun Protection Wisely
Most conventional sunscreens contain chemicals like oxybenzone, octinoxate, and homosalate. These are hormone disruptors and potential carcinogens that can be absorbed through your skin into your bloodstream. Not exactly what you want slathered all over your body.
Smart protection looks like:
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Seeking shade when you've had enough and during peak hours
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Wearing loose, breathable sun protective clothing (linen is perfect)
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Mineral sun block with non-nano zinc oxide when needed
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Supporting your skin barrier with Grass Fed Beef Tallow or Coconut Oil, packed with vitamins that help your skin protect and repair itself
4. Ditch the Sunglasses (Most of the Time)
Constantly wearing sunglasses confuses your brain. It makes it think it's darker than it is, so your skin produces less protective melanin. Plus, your pupils stay dilated, making you more vulnerable when you take them off.
Save the shades for driving, water sports, or genuine glare. Otherwise, let your eyes naturally adjust to daylight. They're designed for it.
The Simple Truth
Our ancestors thrived under the sun without fearing it, they worked in harmony with nature's rhythms. But somewhere between then and now, we lost that wisdom and replaced it with fear.
But when you strip away the confusion and contradictory advice, what's left is simple: humans and sunlight have evolved together for millions of years. We're designed for this relationship.
Time to let the light back in.
References
[1] Miller, J. J., et al. “Ketogenic Diet in Oncology: A Review of Clinical Evidence.” Cancers, vol. 16, no. 24, 2024, p. 4226. https://www.mdpi.com/2072-6694/16/24/4226;
Weber, D. D., Aminzadeh-Gohari, S., Tulipan, J., & Kofler, B. “Ketogenic Diet in the Treatment of Cancer – Where Do We Stand?” Journal of Surgical Research, vol. 280, 2022, pp. 530–541. https://www.sciencedirect.com/science/article/abs/pii/S0022480422006564;
Nebeling, L. C., et al. “Effect of a Ketogenic Diet on Tumor Metabolism and Nutritional Status in Pediatric Oncology Patients: Two Case Reports.” Journal of the American College of Nutrition, vol. 14, no. 2, 1995, pp. 202–208. https://pubmed.ncbi.nlm.nih.gov/15617990/
[2] Tan-Shalaby, J. L., et al. “Therapeutic Ketogenic Diets for Cancer: An Update and Literature Review.” Journal of Nutrition & Metabolism, 2018, Article ID 7195747. https://pubmed.ncbi.nlm.nih.gov/29438161/;
Nebeling, L. C., et al. “Effect of a Ketogenic Diet on Tumor Metabolism and Nutritional Status in Pediatric Oncology Patients: Two Case Reports.” Journal of the American College of Nutrition, vol. 14, no. 2, 1995, pp. 202–208. https://pubmed.ncbi.nlm.nih.gov/15617990/
