Sun, skin & safety
Our skin evolved alongside the sun. The aim isn’t to avoid it, but to build up gradually and never burn.
THE BIG IDEA
Your skin has its own sun protection
Melanin, the pigment that tans your skin, has been protecting living things from UV for around 500 million years. It turns UV energy into harmless heat, acts as an antioxidant, and adapts to your skin type and the season. The doctors we’ve spoken to argue that for most people in northern countries, the bigger risk is too little sun rather than too much, as long as you never burn. Large studies linking sun avoidance with shorter lives back them up.
HOW IT WORKS
How skin adapts to the sun
1
Start with gentler sun
Morning and evening sun carries less UV and plenty of infrared, making it the easiest time to build up exposure.
2
Melanin builds up
Regular, moderate exposure lets your skin produce more melanin, which absorbs UV and turns it into heat.
3
Burning is the warning sign
Redness means you’ve had more than your skin can handle. Head into the shade, cover up, and build up more slowly next time.
WHAT THE SCIENCE SAYS
The numbers behind the idea
From studies discussed with doctors on the Sunlight Matters podcast.
29,000
Swedish women followed for over 30 years by Pelle Lindqvist’s team. Those who avoided the sun were more likely to die early, mainly from heart disease.
377,000
UK Biobank participants in research by Richard Weller’s group, which found the same link between sun avoidance and higher mortality.
1 vs 75
Modelling from Richard Weller’s group suggests very low sun exposure across the UK might prevent one melanoma death but cost around 75 lives from heart disease and other cancers (preprint).
Overexposure
Among sunbed users in Pelle Lindqvist’s cohort, extra melanoma risk appeared only in women who also overexposed, burning or sunbathing for long spells. Their risk was over 60% higher.
FROM THE PODCAST
In their own words
Dr Torkil Færø
Norwegian GP & author of ‘The Sun Cure’
Prof. Pelle Lindqvist
Professor and senior consultant, Stockholm
Kristen Gilbert
Mental health occupational therapist
WHAT YOU CAN DO
Enjoy the sun safely
Begin with morning and evening sun
Lower UV makes these the easiest times to build up your exposure.
Build up gradually
Short, regular sessions from spring onwards let your skin adapt before summer’s stronger sun.
Seek shade at midday
When the sun is strongest, move under trees or cover up with a hat and light clothing.
Never burn
Redness is your body telling you to stop. If you’ll be out for hours, cover up or use sunscreen to avoid burning.
Put it into practice
Find the sun, or the shade
Shadowmap shows where sun and shade fall at any time of day, so you can plan a morning in the sun or find a shady spot at midday.
KEEP READING
More health guides
Explore how light shapes other parts of your health, from your cells to your sleep.
Light & your cells
How infrared light from the sun helps the energy factories in your cells run more smoothly.
Read the guide →
Light & mood
Why bright days and dark nights are linked to a lower risk of depression.
Read the guide →
Body clock & sleep
How morning light, dark evenings and a strong daily rhythm keep your body in sync.
Read the guide →
Sources & further listening
Pelle Lindqvist and colleagues, sun exposure habits and mortality in around 29,000 Swedish women. Richard Weller and colleagues, UK Biobank sun exposure research. Sunlight Matters podcast episodes with Pelle Lindqvist, Dr Torkil Færø, author of ‘The Sun Cure’, Kristen Gilbert and Roger Seheult. If you have a history of skin cancer or a skin condition, follow your doctor’s advice. This page is general information, not medical advice.
