Sunshine Benefits & Sunscreen Risks: Mother Nature’s Wisdom

By Deborah Holmen, M.Ed. NBCT

We spend our days hidden behind the barriers of modern glass—inside cozy homes, workplaces, and screens—while the sun continues to shine outside, calling us back to our roots. Modern life has created a wall between us and the sun, effectively disconnecting us from its vital energy. Why is reconnecting with natural sunlight crucial for our physical and mental well-being? How artificial substitutes can sometimes do more harm than good. Why embracing our innate bond with the sun might be the healthiest choice we can make.

Sunshine: The Photosynthesis of People

Researchers from Sweden’s Karolinska Institute tracked more than 29,000 women for two decades and found that those who shunned the sun doubled their risk of early death compared with sun seekers. A larger 2024 University of Edinburgh review involving 395,000 participants agreed, noting a 15% drop in all-cause mortality among regular sunbed or high-latitude sunshine enthusiasts.

Sunlight’s magic extends beyond vitamin D. When UVA light kisses the skin, it liberates stored nitric oxide, allowing blood vessels to relax; a landmark study published in Circulation Research recorded an 11% fall in systolic and diastolic pressure within 30 minutes of whole-body UVA exposure. Meanwhile, blue-light wavelengths prompt our skin-resident T cells to patrol more quickly—Georgetown University scientists liken this to “speed-dating” for the immune system.

The Circadian Sundial

Morning rays act like the body’s wake-up alarm: they set every cellular clock, boosting daytime alertness and prompting timely melatonin release come nightfall. Stanford sleep physicians suggest even 30 minutes of early light sharpens our internal tick-tock, helping you sleep better at night.

Immune Fertilizer

Blue-light-primed T cells traverse tissue with the zeal of soldiers on patrol. By moving more quickly, they reach infection sites sooner, thereby ramping up their defense without the need for a vitamin D middleman.

The Dark Shadow Side of Sunscreen

Most drugstore lotions rely on petrochemical filters such as oxybenzone and octinoxate. Marine biologists at the Haereticus Environmental Laboratory warn that concentrations of oxybenzone as low as 62 parts-per-trillion deform coral larvae and accelerate bleaching—levels regularly exceeded near popular beaches in Hawai‘i and the U.S. Virgin Islands. Lab data further show endocrine-disrupting activity in both coral and mammalian cells.

Add the human angle: Repeated oxybenzone dosing can reduce serum vitamin D levels by approximately 2 ng/mL, according to pooled trials summarized by GrassrootsHealth scientists. According to a 2021 study published in Nature Scientific Reports, evidence suggests a link between low serum vitamin D levels and a higher risk of melanoma, along with a poorer prognosis for those with the disease.

Specifically, lower vitamin D levels have been associated with thicker melanomas, higher mitotic rates, and poorer survival rates in patients with melanoma. So don’t think taking a D₃ supplement will have the same effect as the sun’s photosynthesis on the skin – supplements help improve blood serum levels, but they cannot dilate veins, produce melanin protection, or provide the 200+ benefits of sun exposure.

Mineral Screens: Not an Automatic Free Pass

Zinc-oxide and titanium-dioxide minerals scatter rather than absorb UV, lowering risks to reefs and hormones. Yet Korean toxicologists report that nanoparticle ZnO can irritate skin and even decrease dermal collagen in rodent models when applied at high doses over 28 days. A parallel 90-day rat study still placed the “no-observed-adverse-effect” level at 1,000 mg/kg, suggesting that real-world use is likely safe; however, more human data are needed.

The Illusion of Invincibility

Psychologists call it “risk compensation”: once slathered, beachgoers stay 18–23% longer in direct sun, paradoxically raising burn odds while still blocking vitamin D.

Mother Nature’s Sun Protocol

1. Dawn Greeting – Bask for 5–10 minutes within an hour of sunrise, bare forearms and face exposed. Think of it as watering your inner seedlings.

2. Mid-Morning Top-Up – Another 10–15 minutes before noon when the UV index sits below 6. This often generates 1,000 IU of vitamin D in individuals with light skin; those with richly pigmented skin may need three times the amount of time in the sun.

3. Shade Crafting over Plastic Shielding – When the index jumps above seven or exposure exceeds half an hour, retreat beneath trees, broad hats, or loose linen. Reserve reef-safe mineral SPF 30+ for glare-heavy settings, such as snow or water.

4. Mind Your Minerals – If work or medical history curtails sun time, supplement vitamin D₃ (1,000–2,000 IU daily) after consulting a clinician.

5. Evening Screen-Down – Dim house lights two hours before bed, signaling your circadian garden that dusk has truly arrived. Dimmer switches are readily available at all hardware stores.

   
   

Mother Nature’s Wisdom

Mulch protects roots, but piling it too thickly can suffocate seedlings. Chemical sunscreens can have a similar effect: shielding but also blocking essential photonic nutrients. Moderation and timing—rather than total avoidance—allow the skin to receive the maximum benefits. Most clothing also absorbs sunlight, so be cautious with UV protective wear that has become very popular. 

Biodiversity of Light

Every living thing on earth needs sun, shade, worms, fungi, and bees. Strip UVB or UVA entirely, and you eradicate a keystone species in the ecosystem of human biology. Why did we ever think we could do things better than Mother Nature’s gifts?

Nature’s Compost Happens—Use It to Your Advantage

Illness, stress, even the occasional sunburn are compost piles: they steam, stink, and teem with life. Managed wisely—short, non-burning exposures—they transform into the richest soil for growth.

Frequent Questions

“Isn’t any tan just skin damage?”

A tan is the melanin umbrella Nature erects to guard DNA. Moderate, incremental tanning without burns reduces the risk of melanoma in high-latitude inhabitants compared with sporadic vacation tanning under the false security of sunscreen. Swedish data show that moderate, habitual sun exposure is safer than sporadic, vacation-like sun exposure under SPF.

“Can supplements replace sunshine?”

Popping vitamin D₃ pills won’t trigger nitric-oxide vasodilation, clock-resetting light cues, or T-cell sprints. Vitamin D₃ pills are just supplements; sunlight is the source of photosynthesis. Both of them matter.

“What about children’s delicate skin?”

Teach sun literacy: playground sunshine bursts before 11 a.m. and after 4:30 p.m. Wear UPF shirts at midday and apply a mineral stick to your nose and shoulders. Zero burns, minimal chemicals, maximum joy.

Nature’s Invitation: Like any living soil, our bodies crave balance: doses of light, generous shade, nutrients, rest, and the occasional turning of compost. Over-engineered fixes often uproot more than they plant. So, fling open the curtains, roll up the blinds, and step barefoot onto dew-kissed grass. Let the sun write its daily prescription across your skin—then duck under her oak’s umbrella, appreciating the simple way to get sunlight’s benefits.

Deborah Holmen is the author of It Takes a Lot of Shit to Grow Beautiful Flowers: A Gardener's Guide to Life, and an educator specializing in personal growth, parenting, relationships, and life transitions. She draws on 25+ years of experience to offer thoughtful advice for navigating new chapters. Do you have a question for Dear Next Chapter? Contact Dear Next Chapter HERE