Summer is a great time of year. Days are long, everything is growing and changing at an incredible rate, and the sun is shining. This is when we spend a lot more time out in the fresh air and sunshine.
In Europe back in the Middle Ages, fresh air, sunshine and water (including baths) were considered bad for your health, and thus avoided. In the 20th century we came to worship the sun. But due to our inherent disrespect for Nature we have turned many healthy elements of our world into things that are potentially harmful. We have polluted the air that we breathe and the water we drink and swim in. We have also weakened the protective ozone layer that tempers the harshness of sunlight, making it less tolerable for living things on this beautiful planet that is our home.
Air, water and just the right amount of sunlight: these are the ingredients that made life possible on this planet.
Herbalists and other natural health practitioners have long believed that sunlight is very beneficial for our health. It is essential for production of vitamin D, while improving blood circulation and lymphatic drainage near the surface of the body. It also lifts our spirits. However, like anything that is good for us, too much sunlight can be harmful. The problem is, given the increase in UV radiation occurring due to ozone depletion, it is difficult to determine just how much sunlight is too much.
There are still many among us who continue to worship the sun, trying to get that perfect tan. There is also a lot of paranoia these days. The usual preventive recommendation is to avoid sunlight as much as possible, especially from 10 a.m. to 4 p.m. Keep your body covered, wear a hat and sunglasses, and use a high SPF sunscreen on any exposed parts of your body. Although these recommendations are based on some inconclusive data, even when trying to promote a little preventive wisdom the medical establishment excels in creating fear and anxiety. There is very little that can suppress your immune system like fear and anxiety, and yet a healthy immune system is one of our most important sources of protection from the potentially harmful effects of sunlight.
What do we really know about the risks of exposure to sunlight? It is true that these risks have increased. Overexposure does lead to premature aging of skin and increased risk of developing skin cancer. It is generally a good idea to avoid lengthy exposure during the peak hours of the day, especially on consecutive days. However, unless we have already suffered excessive sun exposure, have very fair skin or other risk factors, the peak hours of concern are more like 11 a.m. to 3 p.m. at the latitude of most parts of Ontario.
FACTS AND FALLACIES ABOUT SUNSCREEN
Sunscreens are another issue. The use of high SPF sunscreens is not as beneficial as some would have us believe. In fact, there is evidence that they may actually contribute to the development of cancer in a number of ways. Firstly, most sunscreens are effective at reducing exposure to UVB rays, but not very effective at protecting us from UVA rays. UVB rays are most associated with sunburn. However, UVA rays penetrate deeper into your tissues and are most associated with increased risk of skin cancer. In particular, these deeper penetrating rays are able to reach the layer of our skin where a particular type of skin cell called melanocytes occur. Overexposure of these cells to radiation can lead to the development of malignant melanoma, the most deadly form of skin cancer. The SPF value of a sunscreen is not a good indicator of the overall degree of protection from UV exposure because this scale is based on protection from UVB rays and therefore sunburn.
When used correctly, high SPF sunscreens are good at preventing sunburn. Although this may seem like a good thing, in some ways it isn’t. Sunburn is the most significant symptom that indicates we have been overexposed to sunlight. Studies have shown that the ability of sunscreens to prevent sunburn tends to give many of us a false sense of security, leading us to spend more time in the sun than we otherwise would, resulting in greater exposure to harmful UVA rays. This may actually increase the risk of developing skin cancer. In addition, sunscreens that effectively block UVB rays also interfere with the ability of our skin to produce vitamin D. Low levels of vitamin D have been associated with an increased risk of developing breast, colorectal, prostate and possibly other types of cancer.
There are two kinds of active ingredients found in commercial sunscreens. Physical sunscreens, such as zinc oxide and titanium oxide prevent exposure to certain wavelengths of sunlight by reflecting them away from our deeper tissues. Higher SPF sunscreens tend to also contain chemicals such as benzophenone that work by absorbing certain wavelengths of sunlight, which in turn leads to the creation of very significant levels of free radicals. These free radicals are associated with a greater risk of development of cancer. In addition, most of the chemical sunscreens used in high SPF products are only effective against UVB radiation. There are actually a few studies that have indicated a greater risk of skin cancer with the use of high SPF sunscreens. It should be noted, however, that there are other studies indicating the opposite. This is a complex matter and we are really a long way from understanding it.
Due to the above factors, it is possible that high SPF sunscreens may actually increase the risk of skin cancer in some individuals.
A GOOD TAN IS THE BEST DEFENCE
Our bodies have a very effective mechanism for preventing cellular damage due to sunlight exposure sunlight. It is called a tan. The increased pigmentation associated with a tan is very effective at blocking solar radiation. In addition, natural tanning results in greater production of vitamin D.
Herbalists and other natural health practitioners have always believed that a certain amount of sunlight is beneficial. There are also a number of studies demonstrating that insufficient exposure to sunlight is associated with increased risk of a number of kinds of cancer, including breast, colorectal, non-Hodgkin’s lymphoma, ovarian, prostate, endometrial and esophageal cancers. Although this increased risk may be in part due to lower vitamin D levels, most of these studies did not look at vitamin D. As always, these results are probably based on a number of factors, not just vitamin D.
The most effective way to protect ourselves from the harmful effects of sunlight is to make sure we have a good base tan before increasing our exposure. This is best accomplished by spending brief periods in the sun when it’s less intense (before 11 am and after 3 pm). Initially, do this for no more than 20 to 30 minutes, 3 to 4 times per week (not every day). Fair-skinned individuals should limit exposure to 10 to 15 minutes.
Tanning beds are not recommended. The tan that we get from a tanning bed does not offer the same level of protection as a natural tan. There is also some evidence that tanning beds may increase our exposure to some of the more harmful wavelengths of UV radiation.
Once we build up a good base tan, the risks associated with longer exposure will be reduced. Nevertheless, it is a good idea to avoid excessive exposure to the sun during peak hours of the day as much as possible. In this way we don’t have to be too anxious about being in the sun on the days that count, like when we’re at the beach. Even with a good base tan, we should try to limit our exposure to no more than 30 to 45 minutes during peak hours of the day. It’s best to spend more time in the shade or wear more clothing under these circumstances.
STRENGTHEN YOUR SKIN WITH ANTIOXIDANTS
When spending time in the sun during peak hours or for extended periods (due to work or play), a good quality natural sunscreen with and SPF of no higher than 16 is recommended. These products will have a reflective sunscreen like zinc oxide or titanium oxide. Although these substances don’t provide as much protection from UVB rays, they do protect against UVA rays, and the lower SPF does not interfere as much with vitamin D production. The better products will also contain herbs and vitamins that help to protect and heal our skin. These include vitamins A, C, E and aloe vera gel. So far, research indicates that antioxidants improve the effectiveness of sunscreens since most damage cause by UV radiation occurs as a result of the production of free radicals. Antioxidants help to neutralize free radicals. Avoid any active ingredients that work by chemical means (e.g. benzophenone, oxybenzone, etc.).
To increase protection from potentially harmful UV radiation, it’s also a good idea to supplement orally with antioxidants during the sunnier months. I recommend 500 to 600 mg of vitamin C (preferably as calcium ascorbate) combined with flavonoid antioxidants such as bioflavonoids, quercetin and proanthocyanidin (e.g. grapeseed, berry or pine bark extracts) taken two to three times per day, plus 5,000 to 10,000 I.U. of vitamin A per day, 200 to 400 I.U. of vitamin E per day, and 100 to 200 mcg of selenium per day. Vitamin D is also very important but shouldn’t be an issue if we are getting moderate sunlight exposure (at least 15 to 20 minutes most days). Worth noting – there are several forms of vitamin D; some evidence suggests that the forms of vitamin D available in supplements are not as effective at preventing cancer as the vitamin D produced by our skin in response to sunlight exposure. Although this may be due to the properties of the different chemical forms of this vitamin, it may also be due to some other protective factor associated with moderate exposure to sunlight.
GOOD HERBS FOR HEALING SUN DAMAGED SKIN
Whenever we are exposed to large amounts of sunlight, it is a good idea to immediately apply aloe vera gel to any parts of our body that were significantly exposed. Aloe (Aloe spp.) gel is very healing for the skin. It prevents sunburn, speeds healing, boosts local immune function and helps prevent formation of precancerous cells. Fresh aloe works best (remove the outer green skin and use the inner gel) but is not always convenient. As an alternative I recommend the stabilized aloe preparations that contain at least 99% aloe gel. These are readily available in health food stores, and thick enough that they can be easily applied. Make sure they come from a reputable natural cosmetic company and do not contain a lot of additives and preservatives. It is also best that the product uses certified organic aloe.
Occasionally sunburn can’t be avoided. When this occurs it is essential that we treat it immediately. The best treatment is either aloe gel, or lavender (Lavandula augustifolia) essential oil applied neat (undiluted). One of these should be applied 2 to 3 times at half hour intervals and then every 2 to 4 hours (depending on the severity of the burn) for up to 24 hours. Continue to apply it several times per day until the burn completely heals. If we begin quickly enough we will usually avoid most of the symptoms of sunburn. Aloe gel and lavender essential oil are two essential components that should be included in everyone’s natural first aid kit.
When we get significant UV exposure somewhere where we don’t have immediate access to aloe gel or lavender, there are many local herbs that can be applied to a sunburn in a pinch. Some of the better ones include sulfur cinquefoil herb (Potentilla recta), plantain herb (Plantago spp.), comfrey herb (Symphytum spp.), purple loosestrife herb (Lythrum salicaria), New England aster herb (Symphyotrichum novae-angliae), coltsfoot leaf (Tussilago farfara), musk mallow herb (Malva moschata), jewelweed herb (Impatiens spp.), and heal-all herb (Prunella vulgaris). You can bruise the leaves and flowers between some rocks and apply them directly to the burn. The best way, however, is to chew them up a bit and apply them. You may not like the idea of walking around with a splotch of green goop on your body, but it is very effective.
As with everything in life, moderation is the key. Becoming paranoid about sun exposure is probably more harmful than occasional overexposure. However, lying for hours in the sun is not recommended either. So, while exercising a bit of caution, get out there and enjoy yourself. There is nothing more healing than spending quality time in nature. Have a great summer!