We have been given the message repeatedly – stay safe and beware of the sun. The key message here is DO NOT get burned. Skin cancer is serious – always get suspicious spots, sores that don’t heal and changed moles checked.
But does diet really have any role in protecting the body and how sun exposure impacts us? Definitely.
We need some sun to make vitamin D. According to studies, vitamin D likely helps protect against a wide range of conditions such as type 2 diabetes, cognitive decline, various cancers, high blood pressure (hypertension) and depression – to name a few. Vitamin D deficiency has also shown evidence of increasing risks associated with sun damage.
Now to diet – a diet high in sugars and processed foods and low in fruit and vegetables leaves you far more susceptible to higher levels of sun damage (at a DNA level) and more prone to health conditions, including tumours, and chronic inflammatory conditions such as atherosclerosis, various cancers, acne and autoimmune conditions. Several studies show inflammation from poor diet has a correlation with the incidence of skin cancers.
So how do we get sun (to make vitamin D) safely?
Key point – DON’T GET BURNED!
If the sun is intense, cover up or better still find shade.
Consume high levels of colourful fruit and veg – to help protect your skin and stimulate the body to protect itself from issues with sun damage (yes, it does that). Dietary antioxidants are so important to protect your health in general – including your skin health.
If you can’t cover up or find shade and need to use a sunscreen, preferably go for a zinc oxide one to reflect UV radiation.
The best time to make vitamin D (with the least amount of time of sun exposure) is when your shadow is shorter than your height. But at that time of day, once your skin starts to get warm, cover up or move into shade. This may take as little as 5-10 mins in summer if fair skinned (according to WA Department of Health).