Is sunbathing healthy?

Sunbathing is neither inherently healthy nor entirely unhealthy, as its effects depend on the duration, the time of day, the intensity of the sun, skin type and the level of protection used. We need the sun, but excessive exposure can lead to damage that builds up silently over the years. In practice, the most important question is not whether it is worth going out in the sun, but how to do so sensibly and safely. It is therefore good to know what benefits the body can gain from exposure to sunlight and where the real risks begin.

1. The benefits of sunbathing
2. The downsides of sunbathing

The benefits of sunbathing

A role in vitamin D synthesis

Sun exposure offers the body several genuine benefits, but only if it is moderate and does not lead to sunburn. The most commonly cited benefit is vitamin D synthesis, as the ultraviolet radiation reaching the skin plays a part in the processes that enable the body to produce it. Vitamin D is needed, amongst other things, for the proper regulation of calcium and phosphorus, and is therefore important for bones, teeth and muscle function. Sunbathing alone, however, should not be regarded as a reliable way of ensuring adequate vitamin D levels throughout the year.

Hormones and neurotransmitters

Exposure to natural light also helps regulate the circadian rhythm of hormone and neurotransmitter secretion, i.e. the mechanism responsible for sleep and wake cycles. People who spend time outdoors regularly during the day often find it easier to distinguish between periods of activity and rest, which can promote better sleep quality and daytime well-being. Exposure to bright daylight is associated with better mental and physical functioning than spending all one’s time indoors.

Effects on the skin

In some cultures, a tan is often seen as an attractive feature, as it is associated with relaxation, outdoor activities and a healthy complexion. Furthermore, in the case of acne-prone skin, brief exposure to the sun can sometimes temporarily reduce the visibility of blemishes, mainly by slightly drying out the skin’s surface and visually evening out the skin tone. However, this is not a treatment method, as excessive sunbathing can exacerbate dryness, promote increased sebum production later on, and increase the risk of irritation and hyperpigmentation.

Conditions for healthy sunbathing

The downsides of sunbathing

The risks associated with sunbathing are well known and begin as soon as the skin is exposed to a higher dose of radiation than it can safely tolerate. The most visible effect is sunburn, characterised by redness, pain, a burning sensation, tenderness, and sometimes swelling and blisters. This is not a minor cosmetic reaction, but a sign of skin damage. Such episodes, especially when repeated, increase the risk of future problems, including skin cancers. This applies to both melanoma and other cancers that develop over many years as a result of accumulated damage.

What is the risk?

The danger lies in the fact that the damage accumulates gradually and may be barely noticeable for a long time. Even without a severe sunburn, premature skin ageing, the appearance of discolouration, loss of elasticity, dryness, thickening of the skin and the earlier formation of wrinkles can occur. Excessive sun exposure also damages the eyes, especially if sunglasses with an appropriate filter are not worn.

"If you want to enjoy healthy skin and sunbathe safely, make sure you use adequate sun protection. A cream with the right SPF, protective clothing and a hat will protect your skin from UV rays." Agata Bugorska – Dietitian

It’s not just about sunbathing

The problem isn’t just lying on the beach. You can be exposed to high levels of UV radiation whilst walking, driving, working outdoors, playing sport, sitting by the water or in the mountains, where the reflection of the sun’s rays and the surrounding conditions further increase your exposure. Your skin type also matters. People with fair skin, freckles, light-coloured eyes or a tendency to burn easily usually get sunburnt more quickly. Certain medications, including some antibiotics, retinoids, anti-inflammatory drugs and diuretics, can increase the skin’s sensitivity to the sun and lead to irritation or sunburn more quickly.

It is also important to remember that sunscreen does not provide complete protection from the sun, but only reduces some of the risk, and must be applied frequently enough and in sufficient quantities. It is worth noting here that excessive use of sunscreens may raise concerns about environmental impact, as some of the substances end up in waterways after being washed off and may affect aquatic organisms.

Sources:

• Raymond-Lezman JR, Riskin SI. Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels. Cureus. 2023;15(5):e38578. Published 2023 May 5. doi:10.7759/cureus.38578
• Neale RE, Lucas RM, Byrne SN, et al. The effects of exposure to solar radiation on human health. Photochem Photobiol Sci. 2023;22(5):1011-1047. doi:10.1007/s43630-023-00375-8
• Gonzaga ER. Role of UV light in photodamage, skin aging, and skin cancer: importance of photoprotection. Am J Clin Dermatol. 2009;10 Suppl 1:19-24. doi:10.2165/0128071-200910001-00004