Enjoying the Sunshine – Safely and Smartly

As the sun starts to show up more often, many of us are itching to get outside and soak it all in. Sunshine can be a real boost — not just for our mood, but for our health too. But while the sun has its benefits, too much of it can cause more harm than good. So how do we strike the right balance?

The Bright Side of Sunshine

One of the biggest benefits of sun exposure is that it helps our bodies make vitamin D — a vitamin that supports strong bones, healthy muscles, and a strong immune system. There’s also evidence that good vitamin D levels are linked to a lower risk of cancers, like prostate and colon cancer.

Our bodies produce vitamin D when sunlight — specifically UVB rays — hits our skin. From late March to the end of September, most of us can get enough vitamin D just by spending short periods outside each day. You don’t need to sunbathe or spend hours outdoors. Just 10 to 15 minutes of sun on your face, arms, or legs (without sunscreen) is usually enough. Everyday activities like walking the dog, weeding the garden, or popping to the shop can do the trick.

Even on cloudy days, your body can still make vitamin D, although it might take a bit longer. Just be sure not to overdo it — more sun doesn’t mean more vitamin D once your body’s made what it needs.

The Not-So-Sunny Side

Of course, the sun isn’t all good news. Too much exposure can cause sunburn, premature ageing of the skin, and increase the risk of skin cancer. That’s why it’s important to protect your skin once you’ve had your daily dose of sunlight.

If you’re going to be outside for longer than 10 or 15 minutes, especially between 11 a.m. and 3 p.m. when the sun is strongest, you should use sunscreen. A sun protection factor (SPF) of at least 30 is recommended for most people, while those with very fair skin or spending extended time in the sun should go for SPF 50. Don’t forget to reapply every couple of hours — and more often if you’re swimming or sweating.

It’s a common myth that skipping sunscreen helps you get more vitamin D. The truth is, your skin only needs a short burst of unprotected sun to make enough. After that, it’s best to cover up or use sunscreen to avoid damage.

A Healthy Balance

Sunshine is good for you — in the right amounts. By stepping outside for a few minutes each day, you’ll get the vitamin D your body needs. But don’t forget to protect your skin after that. Sunscreen, hats, sunglasses, and shade are your best friends if you’re planning to be out longer.

So go ahead — enjoy the sunshine, feel the warmth, and boost your health. Just do it smartly. Your future self (and your skin) will thank you!