How can you enjoy all the benefits of sunshine while protecting your skin from damage? Dr Leigh Erin Connealy reveals how to strike the right balance and safeguard your skin from within
As the famous red-headed musical icon Annie notes, “The sun’ll come out tomorrow…” and the day after, and the day after, and the day after. Especially during spring and summer. Days are longer, the sun’s rays are more potent, and more of us are out soaking up the sunshine.
That radiant ball of life-giving energy is a blessing for health in so many ways. But, as is almost always the case, too much of a good thing can be bad for you. Here’s how to best reap the benefits of sunshine and protect yourself from the risks.
Around lunchtime nearly every day, I take a break between patients, remove my shoes, and go outside to walk in the grass and lie in the sunshine. Not only do I get to practice grounding (also called earthing, when you make direct contact with the Earth’s surface), but I also soak up the benefits of the California sun.
While some patients are shocked by this (“Dr Connealy! Aren’t you worried about getting skin cancer?”), others recognize that sunlight shouldn’t be avoided but basked in intentionally and mindfully.
Here are some key benefits of regular, safe sun exposure.
Increased vitamin D production. When the skin absorbs UVB rays from the sun, it triggers a photochemical reaction that produces vitamin D. This vitamin is then processed in the liver and kidneys into its active form and distributed throughout the body to support a wide range of biological functions.1
Vitamin D levels at or above 30 ng/mL have been linked to stronger bones and fewer fractures, improved immune function, healthy muscle function, better mood and mental health, and a lower risk of death and disease (including some cancers).2 Other research suggests levels of 50–70 ng/mL are most protective.
Lower risk of cancer. For nearly two decades, studies have shown a correlation between safe sun exposure and increased vitamin D production, leading to a reduced risk of certain cancers.
In a 2008 study, researchers note that too little sun exposure and the resulting vitamin D deficiency have been linked to chronic disease—autoimmune diseases, infections, cardiovascular disease and cancer. They estimate that if we either get at least 1,000 IU per day of vitamin D from foods and supplements or get enough sun to raise our blood levels of vitamin D above 30 ng/mL, we can lower our risk of breast, colorectal or prostate cancer by 30–50 percent.3
Cortisol and circadian regulation. Adequate sunlight exposure, especially within an hour of waking up, signals the body to stop producing melatonin (the sleep hormone) and triggers the cortisol awakening response. These biochemical reactions help regulate your sleep/wake cycle and set the stage for healthy hormonal fluctuations throughout the day.
Higher cortisol levels in the morning help keep you alert and regulate your levels of this “stress hormone” later in the evening, which results in lower stress and better sleep.
Improved mitochondrial function. Infrared and near-infrared light from sunlight positively affects the body at the cellular level. As sunlight passes through the body and is absorbed, it triggers a waterfall of cellular benefits, starting with improved mitochondrial health and increased energy production.4
Getting adequate sunlight daily helps promote cellular regeneration, improve mood, increase circulation, boost immunity and fight inflammation.
The benefits of adequate sunlight and sun exposure are clear. But you need to be wary of too much of a good thing. According to the latest data from the World Cancer Research Fund, 331,722 new cases of skin cancer were diagnosed globally in 2022. The US, Germany and the UK have the most cases.5
Basal cell carcinoma (BCC) is the most common form of skin cancer worldwide. These cancers originate in the basal cells, the deepest layer of the epidermis, which is the outer layer of the skin. Varying in appearance from open sores to shiny bumps, red patches or scars, these uncontrolled growths are typically caused by a mixture of cumulative and intense intermittent sun exposure.
BCCs rarely spread (metastasize), but if left untreated, they can cause substantial scarring and tissue damage.
Squamous cell carcinoma (SCC) is the second most common type. Starting in the squamous cells of the upper epidermal layer, SCCs can appear as scaly red or crusty patches, warts, or open sores.
SCCs are more concerning than BCCs because they can metastasize if not found and treated early. Prevention is especially critical for SCCs, as they are usually the result of a lifetime of exposure to ultraviolet (UV) radiation.
Melanoma is the best-known and most dangerous of all skin cancers. Stemming from pigment-producing melanocytes, most melanomas appear black or dark brown but can also be pink, white, red, purple or blue. They’re more serious and harder to treat, but patients have a five-year survival rate of 99 percent if they’re detected early.
There is a genetic factor in melanoma (a first-degree relative with it greatly increases your risk), but occasional intense UV exposure such as sunburns while on vacation can also be to blame.6 The best way to identify these problematic lesions early is to perform routine self-checks and use the ABCDE method.
Regular skin checks and annual dermatologist visits can go a long way toward detecting skin cancer at the earliest stages.
If you haven’t already, start performing monthly self-checks. Stand, undressed, in front of a full-length mirror and examine each body part, head to toe. Use a hand-held mirror to check for hard-to-see spots, including the scalp, behind the ears, the neck and the back. Don’t forget the soles of your feet, between your toes and fingers, and your palms.
Pay special attention to any new lesions, moles or changes in skin texture as well as any itching, crusting or bleeding. Per the American Academy of Dermatology,7 the ABCDE method can help you spot problems:
If you answer yes to any of these, see your dermatologist. It’s better to be safe than sorry, and the earlier skin cancer is detected, the better.
There are some simple steps you can take to stay safe in the sun and help prevent skin cancer. Keep this checklist in mind this summer when the sun is at its strongest.
Get sunlight in off-peak hours. Aim to soak up that vitamin D before 10 a.m. and after 4 pm. This way, you can still reap the benefits without the harmful effects.
Use a nontoxic sunscreen. Even when it’s cloudy, UVA and UVB rays are still present. If you’re going outside for more than an hour, protect yourself with a high-quality, nontoxic SPF 30+ sunscreen (you can check safe brands at EWG’s Skin Deep website (ewg.org/skindeep). Apply after one hour of sun exposure (less if you burn easily) and reapply every hour after.
Cover up with clothing. If you need to be outdoors for extended periods for gardening, sports or other activities, protect your skin with hats, sunglasses, loose-fitting long-sleeved tops, pants and other protective gear. Many fabrics now have SPF built in for extra protection.
Don’t get burned or use tanning beds. Avoid getting sunburned at all costs and steer clear of tanning beds. Both can cause premature aging of the skin and increase the risk of skin cancer.
A handful of vitamins, minerals and supplements have skin-protective properties. While these “sunscreen pills” can be helpful, they should be used with your regular sun protection, not as a replacement.
The best way to think about this is that sunscreen creates a physical barrier to shield your body from harmful UV rays, while vitamins, minerals and nutritional supplements provide internal support and help mitigate the damage caused by exposure. Also eat a bounty of fresh, colorful, nutrient-dense foods every day to shore up your nutritional status.
Here are some sun-protective supplements you may want to add to your arsenal.
Polypodium leucotomos. One of the most beneficial “internal sunscreens” is an extract from a South American fern. P. leucotomos has a long history of treating skin conditions, and mounting evidence suggests taking it orally may protect from damaging UV radiation.
In a randomized, double-blind, placebo-controlled study, researchers concluded that 240 mg of P. leucotomos extract twice a day for 60 days helped safely reduce the damaging effects of UV radiation.8
Suggested dosage: 240 mg twice daily
Vitamin B3. Another supplement to consider, especially if you’ve already had a non-melanoma skin cancer, is vitamin B3 (nicotinamide). A recent study found taking it regularly reduced the risk of skin cancer recurrence by 54 percent.
Even without a prior skin cancer diagnosis, taking vitamin B3 lowered the risk by 14 percent.9 This vitamin, which occurs naturally in fish, poultry, and some nuts and seeds, helps repair UV-induced DNA damage and prevents potential cancerous mutations.
Suggested dosage: 500 mg B3 twice daily
Carotenoids. The same carotenoids that create vibrant colors in plants, vegetables, fruits and animals are also highly protective for our bodies. Astaxanthin gives flamingos and shrimp their pink hues, lycopene lends its reddish-pink coloring to watermelon and tomatoes, and beta-carotene colors sweet potatoes and carrots their warm, rich orange.
These carotenoids are powerful antioxidants that scavenge free radicals and help prevent the oxidative damage caused by UV radiation.
Suggested dosage: 3–6 mg daily
Achieving and maintaining vibrant health truly is a balancing act, and it’s no surprise that preventing skin cancer is part of that equation. Soak up those rays of sunshine in measured, thoughtful, and safe ways, and reap the many protective benefits that the sun has to offer.
Holistic disease prevention and healing consider all aspects of health from head to toe, encompassing mind, body and spirit. In my decades of practicing medicine, I’ve found that patients who embrace the following nonmedical factors of healing have better outcomes, better outlooks on life and better health overall.
Spend time in nature. Exposure to all of Mother Nature’s blessings, from walking in the forests to swimming in crystal-clear bodies of water, indulging in vitamin-D-rich sunshine or dipping your toes in the surf and sand, can have profound healing benefits. Make it a point to get outside whenever you can.
Believe in healing. The mind is a powerful tool, and believing you can heal is paramount. Daily healing affirmations are one easy way to speak wellness into your soul. Start each morning with something simple, such as “I am healthy, I am strong, and I can heal.” Notice how much better you feel when you make this routine.
Be optimistic. A grateful heart, a positive outlook and a genuine belief in all the good life has to offer can also promote healing and help stave off disease. If you find yourself slipping into a negative mindset, write down five things you’re thankful for each night.
Focus on prayer or meditation. Quieting the mind, shutting out intrusive thoughts and focusing on breathwork has myriad health benefits. Several studies have shown it can have profound benefits for both physical and mental health. Similarly, belief in a higher power has helped countless patients heal from and work through difficult diagnoses and illnesses.
Connect with others. Human connection is one of the most powerful healing balms. Spending time with people who love you, value you and make you feel good can be just the medicine you need.
Find your purpose. When you’re fueled by purpose, you approach life with a vigor and a sense of urgency that make you excited to get up and out the door each day and give you a sense of accomplishment. When that purpose is something outside yourself, even better. Doing for others and making the world a better place on any scale benefits everyone.
Be patient. The healthiest, most well-adjusted people I know are those who give grace and patience not only to those around them but to themselves as well. It’s okay to mess up, and recognizing and accepting that is healthy. It costs nothing to be gracious and kind, but it pays back exponentially.
At the Cancer Center for Healing, we offer a technologically advanced light-based therapy that targets abnormal cells with precision and efficacy. Endolaser photodynamic therapy (PDT) is a powerful, minimally invasive treatment that uses specific wavelengths of light to selectively destroy cancerous and precancerous cells while supporting the body’s natural healing processes.
PDT works by applying a light-sensitive compound to the lesion or affected area, which is then activated by a specific light source. This reaction produces targeted oxidative damage within abnormal cells, helping to eliminate them while minimizing damage to surrounding healthy tissue. For patients with skin cancer, this localized approach offers a safe, effective outpatient treatment option with minimal downtime.
In addition to its topical applications, light-based therapy can also be administered intravenously. A small fiber-optic catheter delivers specific wavelengths of light into the bloodstream. This systemic approach supports targeted activity against tumor cells. Known as photobiomodulation, it allows light energy to be absorbed and used at the cellular level, supporting circulation, cellular energy production and overall resilience.
As a radiation-free therapy, endolaser PDT can be seamlessly combined with other integrative approaches to enhance treatment response and improve patient outcomes. This dual capability makes it a versatile tool in both localized and systemic oncological care.
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