The sun: this lovely bright star that lights up our day and comforts us with its rays when we are exhausted and tired from everyday activities. The sun is the one element which soothes us during the frosty winter after days of dark clouds and which makes us blush pleasantly during the summer days when we seem to forget the bleak days full of thick layers of clothes.

But why does the sun have this positive effect on us? What are its benefits and how does it influence our health?

In the following lines, I am describing five benefits and five detriments caused by the time spent in the sun by each of us.

The five magnificent benefits of a balanced exposure to the sun are as follows:

1. The sun stimulates the production of vitamin D

Vitamin D supports and enhances bone development, diminishes the risk of multiple sclerosis, helps the immune system recover and reduces depression. Through exposure to the sun, our body produces vitamin D, with the excess of vitamin D being stored in body fat. (1)

Ultraviolet (UV) light produced by the sun generates the synthesis of vitamin D, and exposure to small doses of UV leads to the boost of immunity and is associated with a decrease in the incidence of autoimmune diseases and cancers.

Sometimes, for fear of radiation, we do not expose ourselves to the sun enough, so we can have vitamin D deficiencies. In addition, factors which can contribute to vitamin D shortages in our bodies are closed spaces, especially when we spend too much time without exposure to the sun, urban metropolises with tall buildings where the sun hardly gets through, and using too much sun cream to protect ourselves from the sun itself.

To compensate, walks in nature under the sun and vitamin D supplementation can be of great help.

2. The sun improves the mental state

Frequently, dark and rainy days induce a depressing state; if we add to this the stress of daily activities, things seem to go into a bad direction from a mental standpoint. On the other hand, when we go out and drink coffee in the morning while welcoming the sun’s rays, we notice a positive change in our mental-emotional condition: this sudden and instant improvement of the mood is the result of the exposure to the sun, as the sun increases good moods by releasing beta-endorphins and serotonin, helping us to be calmer and less anxious.

3. The sun enhances the immune system

Visible blue light, which is emitted together with UV rays but has a lower energy level than UV rays, can penetrate much deeper into the epidermis than UV rays, thus positively impacting a larger number of cells. Lymphocytes demonstrate sensitivity to UV rays and their photosensitivity can have a beneficial role in the immune system. (2)

4. The sun regulates the circadian rhythm

The circadian rhythm is the body’s internal clock, an approximately 24-hour cycle of physiological and biochemical processes. It has an influence on hormones, eating habits and digestion as well as body temperature. (3) Time spent in the sun will help us produce melatonin during sleep. Melatonin is a hormone produced by the pineal gland in the brain and has an essential role in regulating the circadian rhythm. Although melatonin is produced during sleep and it would seem counterintuitive for the sun to help produce it, exposure to the sun during the day helps our body produce serotonin, and serotonin contributes to the production of melatonin, so exposure to the sun will help produce melatonin at night.

5. The sun tans us and makes us feel sexier

Who doesn’t love an even tan that we get compliments on? Bronze gives us more confidence and makes us look slimmer. Also, tanned people are considered healthier and more attractive, according to several studies. (4) Moreover, it seems that even for job interviews, tanned people are preferred. Exposure to the sun can beautify our appearance, but we must always apply sun cream and limit exposure so as not to damage our skin. While apparently superficial in itself, this fifth benefit contributes greatly to the overall positive effect the sun has on our lives.

Nonetheless, beyond the benefits listed above, for the sake of scientific soundness, I am listing further below five rather detrimental influences to be taken into account, so that we can all enjoy the sun without unpleasant incidents, side-effects and unexpected consequences:

1. The sun might damage the eyes

Ultraviolet (UV) rays can damage the eyes. Too much exposure can affect the cornea, the lens, and over time, diseases such as cataracts can develop. For protection, wearing sunglasses is recommended.

2. Sunstrokes

Lengthy exposure to the sun and high temperatures can lead to sunstrokes. A sunstroke is manifested by an increase in body temperature above normal limits, which can even exceed 40 C. Among the symptoms are confusion, irritability, restlessness, delirium, headaches. Failure to take action can lead to brain, kidney and muscle damage. The recommended actions for regulation in case of a (even solely suspected) sunstroke are moving to a shaded area, cooling with ice or other cold liquids, stopping physical efforts if practiced in the meantime and restful breaks.

3. The sun burns – quite literally

Prolonged exposure to the sun can cause skin burns caused by ultraviolet (UV) radiation. We can prevent burns by using protective clothing, sun cream and reducing exposure to the sun in dangerous intervals, particularly during summer days.

4. Dehydration

Losing too much fluid from the body can cause problems in the brain, kidneys, circulatory system, digestive system. It is important to drink enough water and avoid alcohol and coffee, especially when one spends time in the heat of the sun – and specifically in cases in which physical effort is required.

5. The sun dries and ages the skin

Ultraviolet (UV) light emitted by the sun affects skin cells and decreases its elasticity, unlike other organs. Over time, it can lead to an appearance of premature aging through uneven pigmentation, spots, moles and even other more serious conditions. (5) Avoiding the sun at noon, protecting the skin with sun cream and hydrating it with protective clothing, including wearing a hat should protect our skin.

Conclusion

Exposure to the sun helps our health and makes us happy, improving our mental and physical state. However, balance, as in everything, is critically important in terms of exposure to the sun. One must, in particular, avoid moments of the day with high radiation and use sun creams and moisturizers to keep the skin young and healthy. Exposure to the sun, at least for a few minutes daily and with specific focus on the morning hours, if possible, right after waking-up, is welcomed, as it can promote a state of relaxation and well-being and help each of us have a delightful day.