What are the benefits and risks of the sun?

Summer is the season we all eagerly await: it is synonymous with going on vacation, enjoying time with family, or simply relaxing. But behind these warm and sunny days lie several benefits and risks for our health. The sun impacts our well-being (our skin, health, and mental state), but it's important to be aware of the damage it can cause.

What are the Benefits of the Sun?
The sun is a vital source of energy that provides numerous benefits to our bodies. Its light brightens our days, warms us, and positively impacts our physical and mental well-being. Enjoying the benefits of the sun responsibly can improve our quality of life.



The Sun: A Source of Vitamin D
Vitamin D, also known as the sunshine vitamin, is an essential nutrient that your body needs to develop and function properly. It helps your body absorb calcium (necessary for your bones, teeth, and muscles), regulate muscle function and cell growth, and boost your defense against infections (increasing the number of white blood cells or lymphocytes, which improves your immune system). This is why maintaining an adequate level of vitamin D is crucial.

Do you know why we call it "the sunshine vitamin"? Because your body naturally produces its own vitamin D thanks to sunlight. After sun exposure, your body is capable of generating and synthesizing vitamin D. But there are two other ways to obtain it. On the one hand, through diet: vitamin D comes directly from certain foods such as egg yolks, liver, or fatty fish. The problem is that few foods contain sufficient amounts of this vitamin. On the other hand, you can obtain vitamin D through supplements, which can be multivitamin supplements or tablets, for example. However, the simplest and most economical way to provide your body with the necessary amount of vitamin D is to expose yourself to sunlight for a few minutes every day.

A great Influence on your Well-Being and Happiness
With the arrival of summer, the days are longer, offering more opportunities to go out, walk, and enjoy nature. It's as if the sun is inviting us to do more things, and we feel more willing and more energetic to accomplish them.

Have you ever wondered: why am I happier in the summer? In fact, sunlight stimulates the release of serotonin, known as the happiness hormone. This natural chemical makes you feel good and can help reduce symptoms of depression, stress, and anxiety. Additionally, you are happy because you have a better sleep quality due to a hormone called melatonin. This hormone helps regulate your internal clock, and its secretion is affected by sunlight. During shorter nights and longer days, the melatonin levels in your body are higher, which affects your mood, energy, and sleep quality.



The Sun’s Benefits on the Skin
Sunlight has therapeutic properties, especially anti-inflammatory and antibacterial effects on certain dermatological conditions. With the increase in body temperature due to the sun, blood flow increases and helps with healing. This effect of the sun on the skin is very beneficial if you suffer from certain atopic dermatitis (eczema) or psoriasis.
Moreover, the sun helps reduce the consequences of acne because it contributes to reducing the skin lesions it causes. In the short term, the sun slightly dehydrates oily skin and dries out pimples. In moderation, exposing yourself to the sun allows you to sweat, thereby unclogging your pores from the excess sebum that has accumulated.

3 Risks of Sun Exposure and How to Avoid Them
Behind the light, vitality, and well-being it brings, the sun also hides several dangers. One of the biggest mistakes we make is underestimating the power of the sun and not taking the necessary precautions to protect our bodies. Therefore, we will present three risks of sun exposure and some solutions to reduce their impact.

Sunburn
Sunburn is the result of excessive and prolonged exposure to the sun. Ultraviolet radiation (in this case, UVB rays) damages skin cells, causing redness, severe pain, and sometimes even blisters. This is why your sun exposure should be gradual, moderate, and, most importantly, preceded by the application of sunscreen.
You might think that sunburns are frequent, common, and have little long-term impact on your body. However, repeated burns cause further skin damage and contribute to the development of certain diseases. They can lead to complications such as allergic reactions, photosensitivity (a condition where the skin becomes very sensitive to sunlight and burns more easily), skin cancer, and premature skin aging.

How to Avoid Sunburn?

To minimize the risk of sunburn, you can wear long-sleeved clothing or long pants. Dark and tightly woven fabrics are the most suitable because UV rays can pass through light-colored clothing. Some fabrics also have a UV protection factor (UPF). Otherwise, you can simply use sun protection, such as sunscreen, which should be applied 30 minutes before exposure and reapplied every two hours. Don’t forget to reapply after swimming or sweating.

Remember that sunlight can pass through car windscreens, windows, and clouds. Moreover, it reflects off surfaces like sand, water, snow, ice, and the ground. You are therefore more exposed than you might think: ideally, use sunscreen every time you go outside.



Eye Damages Caused by the Sun
Did you know that the sun can have negative effects not only on your skin but also on your eyes? Neglecting your eyes in the summer could lead to considerable damage or discomfort in the short and long term (irreversible damage). The eyes are much less protected than the skin, so UV rays easily penetrate the different layers of the eye (the cornea, lens, and retina). These ultraviolet radiations cause cells to age prematurely, leading to diseases and, in more severe cases, burnt retina.

The consequences of prolonged exposure without protection for your eyes are:

• Cataracts (cloudy areas on the lens),
• Macular degeneration (affects the central area of the retina responsible for visual acuity),
• Keratitis (inflammation of the cornea),
• Conjunctivitis (inflammation of the transparent membrane between the eyelid and the eyeball),
• Pterygium (abnormal growth of tissue from the conjunctiva membrane to the cornea).

How to Prevent Eye Damage

Don’t panic, it’s easy to avoid! You can use sunglasses that filter UV rays to protect your eyes and the surrounding areas. Good sunglasses should have lenses that block at least 99% of UVA and UVB rays, reduce visible light by at least 75%, offer UV400 protection, and allow you to easily recognize colors. All sunglasses sold in the European Union (EU) must bear the "CE" marking (short for "European Conformity"), indicating that the product meets the safety standards established in official regulations. Using sunglasses that do not meet EU standards poses significant risks for your vision: exposure to UV radiation, distorted vision, allergies, skin reactions, and a false sense of security.

There are 5 different categories of sunglasses:

• Category 0: No protection, purely aesthetic with very lightly tinted lenses,
• Category 1: Very limited protection capacity, aesthetic with lightly tinted lenses,
• Category 2: Some level of protection, with moderately tinted lenses,
• Category 3: High level of UV protection with dark tinted lenses,
• Category 4: Very high level of protection, for special use and should not be worn while driving.

Choose the sunglasses that suit you best! There are so many styles available, just pick your favorites while considering the information we have provided.

Sunstroke and Heat Stroke
Sunstroke and heat stroke are consequences of overexposure to the sun. The difference is that heat stroke is always serious (especially in children), whereas sunstroke is not. The symptoms of sunstroke are: red and hot skin, headaches, nausea, confusion, excessive sweating, fever (38°C), and in the most severe cases, discomfort.
The symptoms of heat stroke include: hot and dry skin, fever (40°C), rapid breathing, confusion, discomfort, and seizures. If you identify these symptoms, inform a lifeguard if you are at the beach or pool. Call the local emergency number or a doctor to get medical advice.



How to enjoy the sun without getting sunstroke or heat stroke?

To reduce the risks when exposed to the sun, you can use a wide-brimmed hat that will create shade around your face, neck, and ears. Caps and visors only protect certain parts of the skin. These accessories mainly protect the head and face, thus preventing sunstroke or heat stroke. Moreover, they are fashion accessories that can add a touch of elegance to your outfit.


In summary, while we consider the sun a source of benefits, it is also responsible for various damages to our body that can affect our health. It is very important to protect yourself and avoid prolonged exposure, especially between 10 a.m. and 4 p.m. in the summer. This time of day is when the sun's rays are most dangerous because they are more direct. So, enjoy the sun, but always be aware of the risks to properly protect yourself throughout the year.