Don't Fear the Sun: A Root Cause Perspective on Sun Exposure

Summer is here, and with it comes a flood of reminders to slather on sunscreen, stay indoors during peak sun hours, and shield ourselves from the "damaging rays" of the sun. But what if we've been looking at the sun all wrong?

At its core, functional and clinical nutrition is about empowering you with the understanding of the root causes of health and disease, rather than merely reacting to symptoms or narratives driven by conventional wisdom. And when it comes to sunlight, the mainstream narrative has once again missed the mark. It's time to stop villainizing the sun and start recognizing it for what it is: a vital, biological force that humans have evolved to thrive with.

My following few blog articles are part of a series all about the health benefits of the sun, why sunlight is essential, how to safely embrace sun exposure, and why a root-cause approach to skin health begins from within.

The Sun Does More Than Warm Us—It Builds Us

Humans are inherently connected to the sun, like solar-powered beings. Nearly every system in the body is influenced by the natural exposure to sunlight. One of the most well-known benefits? Vitamin D synthesis.

When UVB rays from the sun hit the skin, they trigger a cascade of biochemical reactions that convert cholesterol in the skin into vitamin D3 (cholecalciferol). This critical nutrient influences everything from immune resilience to bone health, hormone regulation, and even mental wellbeing.

If you're actively avoiding the sun, slathering your skin with chemical sunscreens, or not supporting your body nutritionally, you're likely not producing optimal levels of vitamin D, no matter how many supplements you take.

And here's something important that doesn't get enough attention: If your skin burns in the sun, you're not effectively converting cholesterol into vitamin D. Instead, you're triggering oxidative stress—a biological form of rust that accelerates aging and increases inflammation.

Burned by Bad Fats: The Omega Imbalance

If you burn easily in the sun, your first thought might be "I need stronger sunscreen." But the truth is, the root cause may lie in your fatty acid profile—specifically, the balance between omega-6 and omega-3 fatty acids.

Our modern diet plays a crucial role in our sun tolerance. It's dangerously skewed toward omega-6 fats, found in seed oils like canola, soybean, corn, and sunflower oil. These fats are pro-inflammatory and easily oxidized, especially under heat or UV exposure. It's our responsibility to balance our diet to support our skin health and sun tolerance.

In contrast, omega-3 fatty acids (found in wild-caught fish and seafood, grass-fed beef, seaweed, flax, and chia) are anti-inflammatory, support skin integrity and cell membrane health, and help you develop a healthier tolerance to the sun. A balanced omega ratio creates a resilient foundation that promotes healthy sun-seeking, not sun-fearing.

Sunlight as a Biological Workout

Ever feel sleepy after a day in the sun? That's not just dehydration or too much "fun in the sun"—it's actually biology at work.

Sun exposure is a biological workout. Just like exercise, it activates numerous systems in the body, including the immune response, skin repair, thermoregulation, mitochondrial energy production, and hormone signaling. Afterward, the body enters a parasympathetic phase (rest and digest) to repair and recalibrate.

When UV-B light hits the skin, it stimulates the POMC (pro-opiomelanocortin) system, which increases:

• Alpha-MSH → Encourages melanin production (your skin's natural sunscreen)

• Beta-endorphins → Feel-good chemicals that create a sedative, euphoric feeling

• ACTH → Regulates the adrenal stress response and supports resilience

So, that post-sun fatigue isn't a sign of harm. It's a reboot—a signal that your body is repairing, adapting, and integrating the solar input for future resilience.

We Are Wired to Seek the Sun

From ancient traditions to modern science, the sun has always held a place of reverence. Our circadian rhythm—the internal clock that governs sleep, energy, and hormone function—relies on sunlight cues. Early morning and late afternoon sun exposure, in particular, helps set our internal rhythm and supports melatonin production at night.

Even more fascinating? Sunlight exposure to the eyes—without sunglasses—triggers hormonal and neurotransmitter shifts, boosting mood, enhancing focus, and syncing biological rhythms. (Note: never stare directly at the sun—gradual exposure to ambient natural light is ideal.)

The Problem with Most Sunscreens

Many commercial sunscreens are filled with endocrine-disrupting chemicals like oxybenzone and octinoxate—substances known to affect hormones, fertility, and even coral reef health. Ironically, while they may block UV rays, they can contribute to systemic toxicity.

Plus, when these chemicals are combined with sunlight, they can oxidize, creating more free radicals on the skin. In other words, they may protect you from burning, but at what internal cost?

Safe and Nourishing Sun Practices

Okay, let me be clear, burning the skin is never the goal. Sun exposure should be a conscious, biologically supportive act, not a free-for-all bake under high noon rays. I am a fair-skinned and light-eyed human - I get burned in the sun if I'm not smart about my sunbathing! Here's how to build a smart relationship with the sun:

Sun Health Tips:

• Balance omega-3s: Eat wild salmon, sardines, flax, chia, or use high-quality fish oil daily

• Consider astaxanthin: This potent antioxidant supports skin resilience and may offer natural UV protection

• Use physical barriers wisely: Linen, cotton, or hemp clothing; wide-brim hats; and breathable sun shirts

• Avoid chemical sunscreens: Opt for non-nano zinc oxide-based options if prolonged exposure is unavoidable. Some of my favorite brands include doTERRA, Manda, Badger, and People of the Earth. You can always refer to the Environmental Working Group (EWG) for more!

• Sun timing matters: Get early morning sun (sunrise to 10am) and evening sun (after 4pm) to support circadian rhythm

• Gradual exposure builds tolerance: Begin with short periods (5–15 minutes) and increase gradually

• Support antioxidants internally: Vitamin C, E, and polyphenols protect skin at the cellular level

The Sun Is a Partner in Health, Not a Predator

The conversation around sunlight has been hijacked by fear. But fear doesn't foster health—understanding does. Sunlight, when respected and approached from a root-cause perspective, is one of the most potent, free, and natural tools we have for vitality.

So, this summer, rethink your relationship with the sun. Don't hide from it—build resilience to it. Feed your cells, balance your fats, support your antioxidants, and soak in the biological brilliance of light.

Let's bring the sun back into the healing equation. Your body was made for this.

If you found this post helpful, share it with someone who needs a fresh perspective on sun health. And if you're ready to dive deeper into a functional approach to your wellness, I'm here to help, schedule a consultation with me.