The New Rules Of Sun Exposure – What To Know Now

Why Your Body Still Needs Sunlight  

It’s no secret a sunny day can lift your spirits, but the effects of natural light go far deeper than a mood boost. “Yes, too much sun can damage your skin, but some exposure is vital for health,” says Dr Dev Patel, skin doctor and founder of CellDerma. “Sunlight is the most efficient source of vitamin D, which supports everything from your circadian rhythm to cardiovascular and mental health.” It also boosts serotonin – a neurotransmitter tied to mood regulation.

“Vitamin D acts more like a hormone than a vitamin,” adds nutritional therapist Lucia Stansbie. “It influences nearly every system in the body, regulating calcium for strong bones, modulating the immune system, and helping to prevent overactive inflammatory responses.” While supplements help, she notes, the version your skin makes in response to UVB rays – vitamin D3 – is the most bioavailable. 

Morning Light Is The Kindest To Your Skin 

There’s a reason early light feels calming. “Morning sunlight is gentler on the skin and more beneficial overall,” says Dev. “UV levels are lower in the early hours, allowing you to reap the benefits with less risk of damage.”

Dr Rabia Malik, GP and holistic aesthetic doctor, adds: “Exposure before 10am helps regulate melatonin, improves mood and energy levels, and supports the sleep-wake cycle – all with minimal UVB exposure.” Even ten minutes of morning light can make a difference, says Lucia. “Ideally without sunglasses, that early light tells your brain it’s time to wake up, triggering everything from digestion to cortisol production.” 

Why You Might Still Be Vitamin D Deficient  

It’s easy to assume a few sunny days are enough to top up vitamin D stores, but according to the experts, that’s rarely the case. “Even in summer, around one in five UK adults are deficient,” says Rabia. “We spend more time indoors than we realise. And while SPF is essential, it also blocks the UVB rays needed to make vitamin D.” Darker skin tones are at an even greater risk, Dev adds. “Melanin acts as a natural sunscreen, so those with pigmented skin need longer exposure to make the same amount of vitamin D.”

Worried you’re low? “Symptoms like fatigue, frequent illness and low mood often go overlooked,” says Lucia. “A simple finger-prick test or GP blood draw can give clarity – and in many cases, food alone won’t be enough to correct a deficiency. A quality D3 supplement, ideally with K2, is often the best route.” 

How To Get Sun Exposure – Without Damaging Your Skin 

“For fair to medium skin types, about ten to 15 minutes of direct sun exposure to the face, arms and legs, three to four times a week, is enough to support vitamin D synthesis,” says Rabia. “This should ideally be before 10am or after 4pm, when UVB rays are lower. Darker skin types may need significantly longer exposure.”

But even brief exposure comes with caveats. “You can burn in as little as 15 minutes depending on your location, altitude and skin type,” says Dev. “Never stay out long enough to burn, and understand clouds don’t offer protection. Up to 80% of UV rays can pass through light cloud cover.” Rabia recommends tracking the UV Index. “Anything above 3 warrants sun protection. There are now apps and wearable devices that can tell you when UV levels are high.” 

The SPF Myths That Need Busting 

The world of sun protection is full of misconceptions – from the idea that SPF50 is always best to the belief darker skin doesn’t need suncream. “SPF 30 blocks around 96% of UVB rays; SPF 50 blocks about 97.5%,” says Dev. “It’s a marginal gain. What matters more is how much you apply and how often.”

Rabia agrees: “Most people apply only 25-50% of the amount needed to achieve the SPF on the label. That means if you’re using SPF 30 but only applying a thin layer, you’re effectively getting SPF 10 or lower.” Her advice? Use half a teaspoon for the face, and a full shot glass for the body. Reapply every two hours and after swimming or sweating.  

How To Check Your Skin  

Checking your own skin regularly can mean the difference between early treatment and advanced disease. “Skin cancer is one of the few cancers you can see with the naked eye,” says Dev. “That means it’s also one of the most preventable and treatable – if caught early.” Experts agree checking your skin monthly is vital, with key warning signs including any new or changing moles, irregular borders, asymmetry, or a diameter larger than 6mm.

“The ‘ugly duckling’ sign is also useful,” says Rabia. “If one mole looks different from the others, get it checked.” Annual professional skin checks are also a smart move – especially if you have many moles, a personal or family history of skin cancer, or fair skin that burns easily. 

For more, visit CELLDERMA.COM, DRRABIAMALIK.COM & FOODPOWERNUTRITION.COM