Clearly, there are many upsides to sensible sun exposure but I’ll also say unequivocally that irresponsible sun exposure is harmful. There are no hall passes here – precautions absolutely must be taken in order to get your health-supportive dose.  Think of the sun as powerful medicine — the right dose can be helpful and a too-high dose does damage. You don’t need to skip the solar medicine completely, just opt for the lowest, safest dose. Remember it’s the sunburn, not healthy sun exposure, that causes problems. Repeated sunburns, especially in children and very fair-skinned people, have been linked to melanoma, whereas regular, moderate sun exposure has not.  That said, if you are ready to step carefully into the light, here are a few pointers on how to do sunshine sensibly: 

1. Know who and what you are: Look into ‘Fitzpatrick Skin Typing,’ a system that classifies a variety of skin types, ranking their risk of sunburn and skin cancer, with suggestions on how to protect each specific type. 

2. Manage your dose: To keep a close eye on exposure, try the Dminder app which, uses your skin tone, age, body type, location, and local weather to calculate how long you can sit in the sunshine to enable your body to generate optimal D without burning. 

3. Eat sun protective foods: Add another layer of protection from the inside out by eating antioxidant-rich produce and drinking antioxidant-rich teas throughout the season the summer to boost your skin’s ability to protect itself from sun damage. Protective powerhouses include blueberries, raspberries, goji berries, pomegranates, green powdered mixes and fish oils. Also try adding these skin-savers to your mix:

• • Krill oil which contains astaxanthin to support skin health and helps protect against sun damage. 
  • Alpha lipoic acid, the antioxidant that helps protect skin collagen and combat signs of cellular aging.
  • Vitamin D3, to boost levels, protect against skin cancer and help make your skin more prepared for sun exposure by producing melanin faster to better protect itself.

4. Smarten up your sunscreen: Don’t let sunscreen use lull you into a false sense of security: one of the primary causes of sunburn and skin cancer is the use of poor-quality sunscreens, which may prevent burning but don’t properly defend against the UVA rays that can cause melanoma. Look for the cleanest, healthiest, best quality possible, and shop according to the Environmental Working Group’s Skin Deep Sunscreen database. And please, for the sake of yourself and others, avoid aerosol spray sunscreens, which release clouds of toxins onto your skin, into your mouth and lungs, and to anyone who is downwind! 

5. Protect skin, with a lot fewer chemicals: Plenty of fabrics that you likely already own offer UV protection, including cotton, wool, canvas and denim, with tighter weaves and colored fabrics your best bet. if you work or play outdoors for extended periods, after you’ve had your 10 -15 minute dose, cover up with stylish sun-protective clothing, from makers like Solumbra.com or Collibar.com: sun-protective hats, clothing and accessories.

6. Make your own shade: Umbrellas, beach chairs with top and side panels, and “flap-hats,” with neck panels and side panels to cover the ears, aren’t just for the beach – they’ll help protect your skin when you’re spending time outdoors no matter where your day takes you.

7. Step back in at midday: The sun is at its more intense – meaning, most damaging – from 10 am – 2 pm, so chill out, well covered in a shady spot during those hours.

8. Keep conscious: Remember the sun is a powerful force, some good, some not so much, so take it seriously. Promise me you’ll never, ever fall asleep in the sun without protection; that you won’t be fooled by cloudy days which can burn you just as easily as the sunny ones; and at all costs, stay from tanning beds!  

Have a safe and healthy summer!