Sun Smart: Enjoy Vitamin D Safely
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12 Powerful Reasons to Embrace the Sunlight More Often
Keep reading to discover not only the top benefits of safe sun exposure, but also a DIY natural sunscreen recipe and a practical guide to achieving that radiant, sun-kissed glow—without the damage.
The sun does more than just brighten our days—it energizes our bodies by stimulating vitamin D production, a key player in reducing free radical damage and helping skin retain moisture. With the right amount of exposure, sunlight can actually become one of your skin’s best allies.
While public awareness campaigns and widespread sunscreen use have become the norm, skin cancer rates—particularly melanoma—are still climbing at an alarming rate, increasing by 4.2% each year. This is happening despite the fact that most of us spend less time outdoors than ever before.
Could it be that our fear of the sun is misdirected? Rather than avoiding sunlight altogether, perhaps the real solution lies in understanding how to use it wisely.
There’s growing interest in alternative approaches to sun safety—methods that may not yet have mainstream medical endorsement but are backed by emerging research and centuries of traditional wisdom.
Contents In this blog
The Sun And Me
The Vital Sunlight
What is the difference UVA, UVB and UVC
Why Vitamin D is so important
Why Sunlight is better than vitamin-D Supplements
The Real Culprits Behind Skin Cancer: Chemicals, Not Sunlight
Nature’s Sun Protection: Your Body’s Built-in Shield
How to Restore a Healthy UVA/UVB Balance
Sun Protection Starts in Your Kitchen
12 Powerful Reasons to Catch Some Rays
How to Sunbathe Safely
Homemade Sunscreen Recipe
The Sun and Me
One Woman’s Journey from Fear to Healing in the Light
The Diagnosis That Changed Everything
In February 2006, I was diagnosed with melanoma.
“When you go outside, it's SPF 50 from now on,” my doctor said firmly after treatment.
“What about vitamin D?” I asked.
“You can buy it at the pharmacy,” he replied.
And just like that, I became terrified of the sun.
Looking Back: A Life Out of Balance
That diagnosis was a wake-up call. I finally saw how much I had let myself down.
My diet was poor.
I used skin products packed with chemicals and hormones.
I worked hard in a job where I felt neither joy nor recognition.
I spent way too much time in tanning beds and on Southern European beaches, chasing that golden glow.
Total Lifestyle Overhaul
Over the next nine years, I turned my life upside down:
I found a new job.
I embraced a clean diet.
I met a new partner and found a new circle of friends.
I cut out coffee, sugar, alcohol, gluten, dairy—anything that didn’t feel right.
I said goodbye to solariums and stayed out of the sun entirely.
I drank liters of freshly made vegetable juice, took vitamin D supplements, meditated, saw a therapist, practiced yoga and Pilates, and worked hard to manage stress. And I stayed in the shade all year round.
When “Healthy” Didn’t Feel Healthy
Despite everything, something was off.
I caught every bug that went around.
Dark circles settled under my eyes.
I never felt truly happy.
And an unshakable sense of unease followed me everywhere—one that breathwork and meditation couldn’t fix.
I thought maybe I wasn’t living in alignment. Maybe it was menopause. Maybe I hadn’t fully healed old stress and trauma.
I kept trying. Some things helped—for a while—but the symptoms always came back.
A Conversation That Shifted Everything
Then, on New Year’s Eve 2014, at a friend’s house, I found myself in a conversation with a doctor. We talked about skin cancer, vitamin D, and—you guessed it—sunshine.
She said something that shook me:
“It’s fine to take supplements, but your body can’t absorb vitamin D properly unless you get some sunshine too.”
It sounded strange. I was skeptical. But something about it felt… true.
Reconnecting With the Sun
So when spring arrived in 2015, I did something I hadn’t done in nine years.
I sunbathed.
In my garden.
Wearing only a bikini.
No sunscreen.
Twelve minutes on each side. That’s it.
At first, my mind panicked. But my body? My body exhaled. I felt calm, grounded—alive. My skin softened. My mood lifted. It was like something inside me had been waiting for the light.
The Surprising Truth About Healing
I had been told in 2006 that my skin was permanently damaged, beyond repair. That it couldn’t regenerate.
Today, it’s stronger, more supple, and healthier than it was 19 years ago.
Yes, sun exposure can be dangerous if misused. But complete avoidance is dangerous too.
There are safe, natural ways to enjoy the sun—to protect and nourish your skin while allowing your body to soak in the healing power of light.
The Bottom Line
Fear kept me in the shade for nearly a decade. But the sun—used wisely—turned out to be part of the healing I needed.
If you’ve ever feared the light like I did, maybe it’s time to reconsider your relationship with the sun.
You don’t have to hide. You just have to listen to your body, learn how to protect your skin naturally, and reintroduce sunshine with care.
The Vital Sunlight
Why the Sun Isn’t the Enemy—It’s Our Life Source
Humans evolved in the sunlight. The sun is the original life source—it powers everything from the food we eat to the rhythms of our bodies. In many ancient traditions, especially in yoga, the sun is revered daily. Real yogis literally salute the sun each morning with intention and gratitude.
If you put a plant in the shade and deprive it of sunlight, it will wither and die—no matter how well you water or feed it. The lushest ecosystems on Earth exist in tropical regions drenched in sunlight. The most barren and lifeless places are near the poles.
Sunlight is not optional. It’s essential. Unless you’re a mole, it just doesn’t work without it. And just like plants, our bodies suffer in its absence.
Understanding Sunlight: UVA, UVB & UVC
UV radiation from the sun comes in three forms: UVA, UVB, and UVC.
UVC is the most dangerous. It can damage DNA and cause cancer—but thankfully, Earth’s ozone layer blocks it. However, UVC can still be found in some artificial sources, like certain fluorescent bulbs (especially twisted CFLs).
UVB is partially filtered by the ozone layer. It’s the type of radiation that causes sunburn but is also responsible for stimulating the production of vitamin D in the skin.
UVA rays pass through the atmosphere almost unfiltered. They can penetrate glass and water and reach deep into the skin’s layers (the dermis and even hypodermis), breaking down collagen and elastin. UVA is a major contributor to premature skin aging.
Key Differences:
UVA is present all day, all year round. It doesn't cause burning, so we often underestimate its damage. It silently accelerates aging and increases the risk of skin cancers.
UVB varies by time of day and season—it's strongest around midday and in summer. UVB causes sunburns but is also the only source of natural vitamin D synthesis in the skin.
Why Vitamin D Is So Important
Vitamin D3 isn't just a vitamin—it functions more like a hormone in the body, actively influencing over 10% of your genes. Around 30 different organs, from the skin to breast tissue to white blood cells, have receptors for this nutrient.
Here’s what vitamin D does:
Boosts your immune system by increasing white blood cell activity.
Improves mineral absorption, especially calcium, critical for strong bones and teeth.
Supports cardiovascular health and reduces the risk of diseases like heart disease and hypertension.
Lowers the risk of major cancers including lung, breast, and prostate cancer.
Fights infection and inflammation through the production of antimicrobial peptides in the lungs, which may explain why colds and flus spike during winter when sun exposure is minimal.
Reduces the risk of chronic illness including diabetes, autoimmune disorders, arthritis, osteoporosis, muscle pain, gum disease, and even depression.
Strengthens and rejuvenates the skin. Without enough vitamin D, the outermost skin layer becomes fragile, dry, and thin—accelerating the appearance of wrinkles and sagging.
We Were Made for Sunlight
Before fortified foods and supplements existed, sunlight was the only natural source of vitamin D. Our ancestors lived outdoors, rising and resting with the sun. They didn’t fear it—they understood its power.
We were designed to thrive with sunshine. In moderate, mindful doses, it doesn’t just boost health—it transforms it.
Why Sunlight Is Better Than Vitamin D Supplements
When UVB rays hit your skin, they create vitamin D3 sulfate — a water-soluble form that flows freely through your blood. In contrast, vitamin D pills contain un-sulfated D3, which relies on LDL ("bad" cholesterol) for transport.
That means natural sunlight provides:
A safer, more mobile, and more usable form of vitamin D
Additional health benefits supplements can’t replicate
No toxicity risks — your body regulates sun-induced D naturally
Supplements can be a helpful backup. But they’re not a substitute for sunshine.
The Real Culprits Behind Skin Cancer: Chemicals, Not Sunlight
Skin cancer is real — but modern lifestyle habits and chemical exposures may be bigger culprits than sun itself.
1. Sunscreens
Many commercial sunscreens contain chemicals like oxybenzone, methoxycinnamate, and PABA — linked to hormone disruption, allergies, and cancer. In fact, 96% of people in a 2012 study had oxybenzone in their bloodstream. 1.
2. Fluorescent Light Bulbs
CFLs (twisted bulbs) emit UVC rays, which are highly DNA-damaging. People spending all day indoors under artificial lights, not outside, may ironically be more at risk for melanoma. 2.
3. Glyphosate (Pesticides)
This common weedkiller affects nutrient absorption, gut flora, and immunity — weakening the body’s natural defences and increasing vulnerability to cancer.
Nature’s Sun Protection: Your Body’s Built-in Shield
We evolved under the sun for millions of years. Our bodies developed multiple protection systems:
Melanin production: Acts as natural sunscreen
Thicker epidermis: UVB exposure strengthens the skin barrier
Vitamin D: Produced only via UVB — and it protects against melanoma
Outdoor workers actually have lower rates of melanoma than indoor workers. Why? They receive steady, moderate UVB exposure and develop built-in resistance. In contrast, indoor lifestyles skew our UVA/UVB ratio, increasing sun damagewithout the benefits.
How to Restore a Healthy UVA/UVB Balance
Avoid these common habits that raise your UVA exposure:
Using sunscreen that blocks UVB but lets UVA through
Staying outside longer than you should, thinking sunscreen protects you
Getting morning or late-afternoon sun instead of midday sun (when UVB peaks)
Tanning through windows or in solariums
Living indoors under glass and fluorescent light
Sounds like the modern lifestyle, right?
Sun Protection Starts in Your Kitchen
Sunburn is inflammation. And inflammation starts with diet.
Foods to Avoid
These promote oxidative stress and skin aging:
Processed and fast foods
Refined vegetable oils (canola, soy, margarine, sunflower, etc.)
Grains and sugars
Omega-6 heavy foods (without balancing omega-3)
8 Sun-Protecting Superfoods
Carotenoids: Found in carrots, sweet potatoes, kale — they absorb excess light and protect your skin like they do for plants.
Olive Oil: Rich in monounsaturated fats that boost carotenoid absorption.
Healthy Fats: Coconut oil, avocado, ghee, nuts — support skin renewal.
Omega-3s: Found in fish, flax, and chia — powerful anti-inflammatories.
Lycopene: From cooked tomatoes, watermelon, grapefruit — shown to reduce sun damage.
Green Tea: Its polyphenols reduce skin tumors and DNA damage.
Berries & Grapes: Rich in proanthocyanidins that prevent UV damage.
Seaweed (Dulse): Contains MAAs — compounds that protect marine life from UV rays.
Smart Supplements for Skin Resilience
Here are 8 science-backed nutrients to boost your sun defense from the inside:
Vitamin C – Reduces inflammation and supports collagen
Olive Oil + Turmeric Shot – Skin-healing anti-inflammatory
Cod Liver Oil – Packed with D3 and omega-3s
Ghee – Improves gut health, reducing systemic inflammation
Astaxanthin – Natural “internal sunscreen” from algae and salmon
Curcumin – Anti-cancer, anti-inflammatory powerhouse
Pycnogenol – Reduces wrinkling and protects collagen
Grape Seed Extract – Inhibits UV-induced skin cancers
12 Powerful Reasons to Catch Some Rays
Sunlight...
Reverses breast cancer (used by Dr. Zane Kime)
Improves bone health and mineral absorption
Enhances brain function and memory
Eases depression and Seasonal Affective Disorder
Kills harmful bacteria and helps heal wounds
Helps treat psoriasis, eczema, and acne
Lowers cholesterol naturally
Reduces blood pressure through nitric oxide release
Cleanses the blood and vessels
Increases oxygen capacity
Strengthens immunity
Encourages growth in infants and children
How to Sunbathe Safely
Aim for midday sun (around 1 PM) — when UVB is strongest
Expose as much skin as possible without burning
Fair skin: 10–20 minutes; darker skin: 30+ minutes
Don’t use chemical sunscreens; wear clothes or use natural sunblocks instead
Avoid sunburn, but don’t fear the sun
Final Thoughts
For millions of years, we lived in harmony with the sun. It wasn’t our enemy — it was our daily medicine. Only in the last few decades have we been taught to fear it. And in trying to avoid harm, we may have created even greater damage: vitamin D deficiency, hormonal imbalance, weak immunity, poor skin health.
It’s time to reclaim our relationship with the sun.
Sunlight isn’t just light — it’s life.
Homemade Sunscreen
Broad-spectrum protection for both UVA and UVB—using simple, skin-loving ingredients.
Ingredients:
½ cup olive oil
¼ cup coconut oil
2 Tablespoons Zinc Oxide (This is a non-nano version that won’t be absorbed into the skin. Be careful not to inhale the powder).
Optional: 2 tablespoons Shea Butter.
Optional: Essential Oils, Ylang Ylang mixed with helichrysum or chamolile or other natural extracts to suit your preference.
Why These?
Coconut oil = mild SPF + creaminess
Zinc oxide = UV blocker
Essential oils = fragrance + calming properties
Instructions:
Melt oils and shea butter gently.
Remove from heat.
Stir in zinc oxide carefully.
Pour into a clean jar.
Stir occasionally while it cools.
Store in a cool place.
Additional Notes:
This sunscreen is somewhat, but not completely, waterproof and will need to be reapplied after sweating or swimming.
This recipe has an SPF of about 15, though adding more Zinc Oxide will increase the SPF.
I recommend Ylang Ylang, helichrysum, or chamolile for fragrance these oil protect and soothe.
Store in a cool, dry place or in the fridge.
I prefer to store in a small canning jar and apply like body butter.
Remove the Zinc Oxide and this makes an excellent lotion recipe and still has some protection.
Disclaimer:
The information contained in this post is intended solely for informational purposes and should not be regarded as medical advice. The claims presented herein have not been assessed by The Danish Health Authority. The products referenced within this blog and the information provided are not designed to diagnose, treat, cure, or prevent any disease. This blog does not serve as a replacement for a personal consultation with a qualified healthcare professional and should not be interpreted as medical guidance. All content is based on the opinions of Hanne Robinson. By engaging with this blog, you acknowledge that it is for personal informational use only and is not a substitute for professional medical advice.