Sun
This research was spurred when I was asked; “Is a tan healthy?” Yes a tan is healthy! The Sun is not toxic!
The Importance of Sun Exposure.
Sunlight, melanin, and your skin
Melanin is a dark pigment in hair, skin, and the iris of your eyes in people and animals. It is responsible for tanning. The powerful antioxidant effects of melanin protect our skin from sun damage, UV rays, and sunburn, and skin cancer — along with other lethal types of cancers.
Melanin absorbs the harmful UV radiation and redistributes it to the upper layers of the skin protecting our cells from sun damage and harmful UV rays. Due to its antioxidant properties it will reduce inflammation, stress, premature aging of the skin, and it reduces the risk of diabetes and other diseases. Melanin scavenges for free radicals boosting antioxidants. Yes a tan is healthy!
When you spend time out in the sun, your body produces more melanin. Sunscreens disrupt this natural protection —furthermore sunscreen protection only lasts while it is on you topically (not to mention the toxic load sunscreen imparts along with inflammation). A tan from melanin produced by exposure to the sun builds up over time producing a healthy tan that lasts for weeks or months.
I would postulate that most modern day individuals are lacking in sun exposure, recently coined as “Sunlight Deficiency” (https://pmc.ncbi.nlm.nih.gov/articles/PMC9571539/ ). We need to be exposed to various wavelengths of UV light, each different wave length plays roles in our health. Hence the new devices currently available that offer red light therapy, red light therapy has been shown to stimulate cellular rejuvenation, increase blood flow, stimulate collagen, fight free radical damage, heal skin conditions such as rosacea and wounds, reduce wrinkles and fine lines, reduce hair loss, arthritis symptoms, musculoskeletal disorders, and neurological damage, its also been used to reduce cancer treatment side effects
The sun offers red light therapy at sunrise and sunset “the golden hours”. At high noon, the sun offers blue light, and in the morning the sun offers yellow light. We need to be exposed to the full rainbow of colorful light.
Being outside in general is healthy. The more time spent outdoors correlates to better health.
We have been brainwashed into believing the sun is toxic when in fact it is life giving.
People who live in places with little sun have statistically higher risk of many chronic conditions, such as multiple sclerosis, diabetes, cardiovascular disease, autism, Alzheimer’s disease, and age-related macular degeneration. Sunlight exposure has been linked to protection from many different types of cancer. https://greenmedinfo.com/therapeutic-action/sunlight-exposure
Sunlight triggers more than just Vitamin D production
Supplementing with Vitamin D, while helpful for some, is not equivalent to sun exposure. Sunlight has health benefits beyond just Vitamin D that cannot be reproduced by oral supplementation of Vitamin D. https://greenmedinfo.com/blog/sunlight-and-vitamin-d-they-re-not-same-thing
Sunlight has Cardiovascular benefits
“Data shows a correlation between increased sun exposure and reduced population BP and cardiovascular mortality. Individuals with high serum vitamin D levels are at reduced risk of hypertension, cardiovascular disease and metabolic syndrome, yet multiple trial data show that oral vitamin D supplementation has no effect on these endpoints.”
“Skin contains significant stores of nitrogen oxides, which can be converted to Nitric Oxide by UV radiation and exported to the systemic circulation. Human studies show that this pathway can cause arterial vasodilatation and reduced BP. Studies suggest the same mechanism may reduce metabolic syndrome.” (RB Weller. Sunlight Has Cardiovascular Benefits Independently of Vitamin D. Blood Purification 2016; 41: 130-134. https://pubmed.ncbi.nlm.nih.gov/26766556/ )
Sunning increases Nitric Oxide production, which improves circulation, lowers blood pressure, and reduces metabolic syndrome.
Sunlight boosts your immune function and aids in preventing viral illnesses.
Sunlight also plays a pivotal role in preventing viral illnesses. Sunbathing was one of the most effective treatments for the “incurable” 1918 influenza along with fresh air and hygiene. https://pmc.ncbi.nlm.nih.gov/articles/PMC4504358/
Sunlight exposure when you have the flu can reduce and shorten its severity.
Ultraviolet Blood Irradiation (UVBI)
When you are exposed to sunlight, a small amount of ultraviolet light enters the bloodstream where it can fight infections. The benefits of sunbathing for infections inspired putting UV light directly into the body. UVBI produced such dramatic results for otherwise lethal infections and severe autoimmune conditions that it rapidly spread through America’s hospitals from the 1930s to the 1950s until the AMA blacklisted it and it became forgotten. https://pmc.ncbi.nlm.nih.gov/articles/PMC7538853/
It had a resurgence during the pandemic when ultraviolet lights used on hands and places frequently touched to help prevent the spread of covid.
While “they” say to protect skin from the damaging UV rays of the sun, it’s important to consider its benefits. There is plenty of data showing UV radiation is beneficial and needed for healthy skin; however, the line between good and bad can depend on dose, diet, and health.
This study (https://pmc.ncbi.nlm.nih.gov/articles/PMC3427189/ ) has shown that UV radiation has successfully treated psoriasis, vitiligo, atopic dermatitis, and scleroderma. UV exposure has also been shown to suppress the symptoms of multiple sclerosis independently of vitamin D. Research on UVA light as a treatment for skin conditions and as an antimicrobial won the Nobel Prize in 1903 (https://pmc.ncbi.nlm.nih.gov/articles/PMC3014565/ ).
This is why you see old pictures of hospital beds rolled out on balconies to take advantage of the therapeutic benefits of UV light, in particular UVA light.
UVA also is the ray that stimulates our body to make nitric oxide when exposed to the sun. In addition to being anti-microbial it also acts as a neurotransmitter.
UVA, UVB, UVC
There are three types of UV radiation: UVA, UVB, and UVC. I did a general web search about the different types of UV radiation because I hear one researcher or doctor say UVA is the “bad” wavelength and another doctors say its UVB—each “expert” says something different about UVA and UVB so clearly science is not clear on it.
Here is what I found. UVA, UVB, and UVC are types of ultraviolet (UV) radiation classified by their wavelengths:
UVA has the longest wavelength and penetrates the skin deeply, it is associated with tanning, aging, and some believe skin cancer.
UVB has a shorter wavelength and is primarily responsible for Vitamin D production, sunburn, tanning and melanin production, and some believe skin cancer. It only penetrates the epidermis (top) layer of your skin.
UVC has the shortest wavelength and is the most harmful, but it is mostly absorbed by the ozone layer and does not reach the Earth’s surface.
Artificial germicidal lighting is based on UVC rays, so you do not want to use the germicidal lights that became popular during covid on your hands or skin however it is safe to use on PPE, surfaces, keys, gym equipment (it kills staph too) and other items other than your skin. It kills 99.99% of pathogens on surfaces and in the air.
Avoid artificial UV lighting on your skin including tanning beds, germicidal lights, and the fingernail drying lights at the nail salons. Artificial lighting is more problematic than the sun.
Seems all UV radiation has some benefit and some challenges. I do see how too much sun contributes to skin aging, however data does not support skin cancer comes from the sun (in exception of sunburning that is linked to skin cancers).
Vitamin D from sunlight is better absorbed
Dr. Michael Holick a professor of medicine, physiology, and biophysics at Boston University School of Medicine and leading Vitamin D researcher has shared his extensive research showing vitamin D from sunlight is processed very differently in the body than Vitamin D supplements. Vitamin D from the sun has longer lasting effects and additional health benefits than supplements. Vitamin D from sun exposure is bound at nearly 100% while from supplements you might absorb about 60%. And your body knows how to curb vitamin D production from the sun when you have enough whereas from supplements it is quite easy to overdose on Vitamin D resulting in dangerously high calcium levels with an increased risk of kidney damage.
To best absorb vitamin D from the sun you need to expose large areas of your upper body to the sunlight for 10-30 minutes depending on your skin tone and location in the world.
Sunscreens block Vitamin D absorption by approximately 98%! Save sunscreen use for extended periods of sun exposure —and limit it to the tops of your ears and tops of your hands; while wearing a hat to protect your face and other clothing or shade to protect your body. Or better yet, use Red Raspberry seed oil or pomegranate seed oil, they both have an SPF of approx. 30 and help to prevent sunburn in those areas that are exposed even when you do try to cover up.
Sunlight and Depression
Sunlight stimulates the release of beta-endorphins —your body’s natural painkillers and mood enhancers and is the reason why sun exposure reduces SAD (Seasonal affective disorder).
More outdoor time equates to better mood —sunlight stimulates your body to make the feel good hormones.
There are caveats however. There are many studies who sought to prove this only to come up with mixed evidence. Turns out mostly daily sun exposure year round over a period of time is equated to better mood. Not isolated sun sessions. It is when it is too hot and sunny outside that sun exposure can increase anxiety and depression due to the heat causing a cortisol release.
There is plenty of data showing that the Scandinavian countries and the Pacific Northwest such as Seattle and Alaska where sunlight can be very scarce have higher rates of depression and suicide. Exposing yourself to light including getting outside even when it’s cloudy has shown to reduce depressive symptoms.
Sunlight releases the feel good hormones into our bloodstream when we are enjoying being outdoors.
The sun causes skin cancer? NOT!
Avoiding the sun is more deadly than smoking and those who avoid the sun have higher risks of cancer than those who sunbathe smartly.
Research indicates that office workers have a higher risk of developing melanoma compared to outdoor workers, possibly due to factors like prolonged exposure to artificial light —though there are many hypotheses why this is so —no one wants to admit it might be fluorescent lights. https://www.dermatologytimes.com/view/office-workers-greater-risk-melanoma-study-shows
This research (https://pubmed.ncbi.nlm.nih.gov/36423476/ ) has found that outdoor workers do not have as high a risk for melanoma as folks who work indoors. This may be due to the protective and skin repair benefits of infrared light exposure in the early morning and late afternoon hours.
Being exposed to the infrared light at sunrise and sunset provide protection from the harmful aspects of UV light during the rest of the day. Being exposed to all the frequencies of light that change throughout the day —all the sun’s beneficial rays protect us from the sun’s supposedly harmful rays.
It is still believed outdoor workers are generally at increased risk for non-melanoma skin cancers but there is no data to support this either.
Here are few excerpts from a podcast I recently listened to with a dermatologist and skin cancer doctor:
From Dhru Purohit Show: Want to Maintain Youthful Skin At Any Age? Top Dermatologist and Skin Cancer Expert Shares his Favorite Skin Tips and Tools and Busts Major Myths Around Skin Damage with Dr. Teo Soleymani, Apr 2, 2025 https://podcasts.apple.com/us/podcast/dhru-purohit-show/id1381257272?i=1000701879623&r=299
“There is no evidence, not a single shred of evidence that sun avoidance will protect you from our most lethal forms of skin cancer. In fact, there is no evidence that avoiding the sun results in a decrease in skin cancer specific deaths.”
“There’s many forms of skin cancer. The three most common that we see in the world are basal cell carcinoma, squamous cell carcinoma, and melanoma.
There’s no evidence that sun protection, strict sun protection —decreases your likelihood from dying from metastatic melanoma or metastatic squamous cell carcinoma. In fact, the more lethal forms of these cancers arise in sun protected skin.
The most lethal forms of squamous cell carcinoma don’t even have the UV mutation signatures that we see in the garden variety sunburn damaged skin cancers. There’s so many other factors that don’t go into that category that I think saying sun avoidance means you will not get this is absolutely not true. In fact, most of my patients that succumb to these diseases, that have very bad outcomes, they’re not sun related”
There was a very large study in 1999, that looked at sunscreen versus no sunscreen use, diligent sun protection versus none, and the incidence of basal cell carcinoma, which is the most common skin cancer; one in four Americans will get this. There was no difference between the groups.
Another consideration it is not the sun causing skin cancer is the fact blue light therapy is now used to treat basal and squamous cell carcinomas (along with keratoses and other skin problems). Blue light used for the therapy is from 405-470 nanometers. This wavelength of blue light shines naturally when the sun is high in the sky –when they tell you to avoid the sun! It is part of the visual light spectrum not the ultraviolet light spectrum. (Blue light therapy)
Why have they been saying avoid the sun like the plague, dress like a beekeeper, don’t go out in the sun when no data supports this? There’s a lot of factors that go into whether or not you get skin cancer —including diet, lifestyle, and what you are slathering on your skin.
“There’s no evidence the use of traditional sunscreen is going to protect you from the most common skin cancers. And particularly life-threatening ones.”
Artificial light is the problem
A growing body of research suggests that modern non-incandescent lighting–fluorescent bulbs and LEDs–may pose significant health risks. A pivotal 2018 study (https://pubmed.ncbi.nlm.nih.gov/29857905/ ) challenges the longstanding belief that ultraviolet (UV) radiation is the primary driver of malignant melanoma. Instead, the study presents compelling evidence that the electronics in fluorescent and LED bulbs generate harmful electromagnetic fields, dirty electricity, and radio frequency (RF) radiation, all of which contribute to increased melanoma incidence among indoor office workers and tanning bed users.
They also did a “real world” experiment in this study on a dairy farm that introduced fluorescent lighting —which led to a dramatic drop in milk production suggesting biological stress from the lights.
The answer may lie in natural daylight and full-spectrum incandescent lighting.
Another study commissioned by the California Public Utilities Commission found that children in classrooms with natural daylight performed significantly better than those in artificially lit environments.
A research paper by Robert Stevenson titled “Replace toxic fluorescent lights with natural light now!” (https://www.softlights.org/wp-content/uploads/2024/01/Revised-Replace-Toxic-Fluorescent-Light-with-Natural-Light-Now.pdf) makes these recommendations:
- Eliminate fluorescent and LED lights where possible. Replace with incandescent bulbs or low-EMF full-spectrum lighting.
- Use red or amber light at night to reduce melatonin disruption.
- Maximize natural daylight exposure.
- Install diffusing lens skylights in schools and workplaces.
- Use light-reflective paint to amplify natural light indoors.
My experience living in Hawaii is that people who beach everyday for over 20 years do get thick leathery skin (and permanent very dark tans) but they don’t have basal or squamous cell carcinomas and they don’t have skin cancer. I have two close friends one in his 60s and one in her late 70s; they both have lived here since their 20s and have spent a lot of time on the beach. Neither one has skin cancer.
So you think the sun causes sun cancer, think again. What is causing skin cancer is artificial lighting, inflammatory foods including processed foods and oxidized oils used in restaurants and packaged foods, and all the chemicals and known carcinogenic compounds used in body care products and make up.
Before I get into even more benefits to exposing yourself safely to sunlight I want to review some important facts before we all jump into the sunshine.
DIET!
As in all matters pertaining to the body; diet influences your risk of sunburn and skin cancers. Inflammatory diets high in processed foods and seed oils contain damaged or oxidized omega 6s that accumulates in your skin and increase your risk of UV-induced oxidative stress and sunburn.
Sunlight breaks down these oils in your skin, triggering inflammation and DNA damage. For this reason, limit sun exposure until you’ve eliminated processed foods from your diet for at least four to six months. And in the meantime add in foods that protect your from UV rays.
I also extensively researched and wrote an article about foods that protect you from the sun when eaten on a regular basis. I put the article I wrote in my blog as well: https://www.befitbodymind.org/learn-thrive/plant-powered-sun-protection-inside-out/
Here is a recap of the smarty plants that provide sun protection:
- Tomatoes are the most studied,
- Chocolate! Many good reasons to eat organic dark chocolate, it provides a lo
t of polyphenols. - Rosemary which seems to be an all around power plant.
- Coffee and Green tea have also been shown to offer protection due to their polyphenol content.
- Coconut oil topically and internally can also be of benefit. Sesame oil resists 30% of UV rays, while coconut, peanut, and olive oils block out about 20%.
- Tidal pool fish and the fish that eat them
According to Deanna Minnich, PhD these are some of the best plant powered foods offering sun protection:
Avocados, carrots, cacao, cruciferous vegetables, goji berries, grapes, leafy greens, oranges, pomegranate, rosemary, sweet potato, green tea, tomatoes, and watermelon. I would like to add salmon, and some shellfish to the list as well.
Remember to be effective internal sun protectors these foods need to be eaten long term as part of your daily diet. And they should be, anyway!
Herbs also provide powerful protection, especially the whole herb more-so than an isolated component due to their complex composition.
Nutrition plays a key role in eye health and the sun; anthocyanins from berries, and carotenoids (lutein and zeaxanthin) from egg yolks acting as natural blue light filters for our eyes.
There’s a group of indigenous people that live along the Amazon River in Brazil, they go on the river for three day fishing expeditions. They consume a tropical fern, Polypodium leucotomos, before they go on these expeditions. Somebody studied it in 2015, and found that when they ate this plant, they sunburned less when they were outside.
They didn’t have topical sunscreens the way we have. They had physical clothing barriers and this plant the Polypodium fern, when they consume it, it increases the time they can spend in the sun before their skin burns.
(Here is a company that makes a supplement from the fern for skin health and sun protection. And here is an article by a dermatologist on five supplements (including the fern) that protect the skin from the inside out.)
How much exposure is safe for you?
Your unique physical traits also play a role in how much sun exposure is ideal for you. Skin color, which is determined by melanin content, is a prime example — darker skin requires more sun exposure to produce equivalent vitamin D levels compared to lighter skin. (More on this at the end.)
Other caveats to concider include body fat percentage. Adipose tissue can store fat-soluble compounds, including oxidized vegetable oils. Those with higher body fat may need to take extra caution regarding sun exposure, as these stored oils can prolong the risk period even after dietary changes.
To gauge safe sun exposure monitor your skin for redness or burning. This “sunburn test” accounts for factors like season and skin type. If you don’t notice even slight pinkness, your exposure was likely within a safe range. Always avoid sunburn, as it indicates overexposure.
As you clean up your diet your risk of sunburn and skin cancer decreases significantly. However, remain mindful of sun exposure, particularly during the transition period avoid peak sunlight hours — typically an hour before and after solar noon. In most of the U.S. during summer, this means avoiding direct sun from 11 a.m. to 3 p.m. during Daylight Saving Time, or 10 a.m. to 2 p.m. in Standard Time.
As your body detoxifies gradually increase your time in the sun. Eventually, you may tolerate an hour or more during peak sunlight.
Remember, individual skin responses vary, so listen to your body during this adjustment. The golden rule: never let your skin burn. Sunburn indicates damage, so seek shade immediately if you notice redness. Sunburning kills skin cells and is related to skin aging and other skin problems —including cancers.
I abide by the no suffering policy; if the sunlight feels good safely soak it in. If you are feeling uncomfortable in the sun, hot, sweaty, thirsty then seek shade and water. Your body will tell you when you’ve had enough sun exposure, you just have to listen to it.
A couple questions thus far from this talk:
Sunless Tanning Creams
They are not good. Tanning creams generate free radicals that degrade collagen and elastin fibers inducing skin and DNA damage, interfere with Vitamin D production, and irritate the skin. This effect is exacerbated by 180% when you are in the sun!
The culprit that causes the tan is dihydroxyacetone shortened DHA (di-hydroxy-acetone). https://pmc.ncbi.nlm.nih.gov/articles/PMC5838383/
Of greater concern is these molecules can absorb into your cells creating cell death. And its not just topical application to skin or broken skin that gets them into your bloodstream but inhaling the molecules as your rub it into your skin. DHA smells like burnt biscuits —its actually cooking your skin.
The tanning sprays and creams create the tan through what is called the “Maillard reaction”. When you apply DHA to your skin it reacts with amino acids in the stratum corneum (top layer of skin). This generates pigments called melanoidins which mimic melanin and darken your skin color —without any of the benefits of melanin. This is the same process that caramelizes sugars and browns bread! The browning of bread and meats creates Advanced Glycation End Products (AGEs) that cause oxidative stress and aging. Melanoidins also interfere with your internal formation of Vitamin D.
Repeated use of DHA can cause severe dermatitis and damage your stratum corneum insulted even more as synthetic fragrances are are used to mask the smell of the chemical frying your skin.
Some companies are offering DHA free self-tanners using the active ingredient erythrulose. Its essentially the same as DHA. Interestingly erythrulose is extracted from red raspberries which happen be super good for your skin and your body. Another clue of how nature works and extracting one molecule from the whole plant is not a good idea.
There are some companies out there now that are claiming to make self-tanners not so bad by adding anti-oxidants to them, telling you to apply them at night, and to wear sunscreen during the day (furthering the onslaught of chemicals, and blocking vitamin D), and advising anti-oxidant supplements.
Shocking to me is how these companies promote their products by telling you NOT to get your vitamin D from the sun, to avoid the sun at all cost because it causes cancer, and to instead use their products. Scary because the opposite is what is true.
How about dropping the fake, harmful, chemical laden products and just get outside and soak up the sun!
What about tanning through a window?
You can get a slight tan through a window, it depends on what kind of glass. Plain single paned glass does allow approx. 50% of UVA rays to pass through, so you can get a tan but it will take over double the time. Double paned windows will block more UVA rays making tanning less likely. UV treated glass will make it very difficult to tan through glass —less than 5% of rays will get through UV treated glass. Most car windows are treated to block UVB rays but will still allow some UVA rays to penetrate.
Since glass blocks most UVB rays it is unlikely you can get Vitamin D from sun through glass.
Some fun sun facts:
Sunlight and Structured Water
Sunlight helps our body turn its water into structured water which improves circulation by making our blood vessels more slick so blood can flow better. Structured water has a slight gel component to it that is responsible for the slickness.
I’ve spoken of structured water before. Structured water occurs naturally in nature. Structured water is in fruits and vegetables, plants, animals, rain, spring water, and you and me! It is in all living things.
It is different from water from a well or a public water system —that water is not structured and is not as useful in the body.
Structured water is positives and positives binding together, which makes the water viscous and gel like. Usually bonds are positive to negative, but not structured water. Structured water bonds better than non structured water. When water beads up it is the structured water bonding it together. An example would be when rain water lands on your windshield it beads up. This is the structured water which has slightly stronger bonds holding the beads of water together til they get big enough they glide down the windshield and join the rest of the rainwater.
Structured water is from the works of Dr. Gerald Pollack. Water is beyond liquid, ice, and steam, there is a 4th phase, a “gel like” component, that is more viscous and alkaline than other water, it is crystalline like. When water is being frozen or melted it passes through this 4th phase and then turns back into water or ice. (You can find more information in his popular book “The Fourth Phase of Water Beyond Solid, Liquid, and Vapor”.)
Structured water is magnetized and can also hold energy and give energy like a battery! More on this when I talk about sunlight and your mitochondria. (From: Prof. Gerald Pollack from the University of Washington in Seattle has popularized much of this story in his book, “Cells, Gels and the Engines of Life”.)
Structured water is an anti-oxidant in the body reducing free radicals. Structured water is easily absorbable by our cells, it is hard and has a higher pH.
Foods can increase our hydration as well, and water from foods is well absorbed. It has been found that water in foods is structured water. When we eat plants, fruits, and vegetables with a high water content, this is the water we are getting.
And now we know we can expose ourselves to the sun, and turn the non-structured water in our body to the more beneficial structured water.
Structured water or Phase 4 also called EZ water, EZ = exclusive zone, because this phase of water excludes impurities like ice does. It is H3O2 and also called living water and crystalline water.
Sunlight and your Mitochondria
Sunlight is one of the most powerful and under-appreciated tools for optimizing cellular health. Just as plants harness sunlight for photosynthesis, your body transforms sunlight into energy at the cellular level. https://greenmedinfo.com/blog/race-skin-converting-sunlight-metabolic-energy
Melanin is capable of transforming ultraviolet light energy into heat in a process known as “ultrafast internal conversion”; more than 99.9% of the absorbed UV radiation is transformed from potentially damaging ultraviolet light into harmless heat. Melanin transforms UV radiation into metabolically useful forms of energy. (another similar article with reference links: https://greenmedinfo.com/blog/does-skin-pigment-act-natural-solar-panel )
It’s like “human photosynthesis,” aka photo-metabolism suggesting melanin plays a role in harnessing UV light to split water and generate energy, similar to chlorophyll in plants. This fascinating theory underscores the complex and beneficial relationship between UV light and your body.
- Ultraviolet is transformed to heat by melanin
- Red and near infrared light can be converted by mitochondria into electrons.
Sunlight exposure directly fuels mitochondria by converting red and near-infrared light into electrons. This supports ATP production and synchronizes your body’s internal energy systems.
Mitochondria can also use sunlight to produce energy! When red and near-infrared light light touch your skin your mitochondria can absorb these wavelengths and convert electrons feeding the electron transport chain to ATP production. Energy derived from food undergoes complex metabolic pathways, while sunlight offers a direct and efficient way to fuel your mitochondrial.
The sunlight method of producing ATP is anti-inflammatory, while ATP production from food leaves traces of inflammatory markers. This protection from inflammation may be due in part to the production of melatonin in our cells when exposed to sunlight. Melatonin is the he body’s most powerful antioxidant, neutralizing the free radical damage produced when the cell produces ATP.
Mitochondrial melatonin from the sun = antioxidants in and inflammation out!
The near-infrared light activates cytochrome c oxidase in your mitochondria. This key enzyme stimulates the production of mitochondrial melatonin. Unlike pineal melatonin which only accounts for about 10% of your melatonin, and regulates your sleep-wake cycle, mitochondrial melatonin functions as a powerful antioxidant within the cells. Mitochondrial melatonin is responsible for 90% of your melatonin and has nothing to do with sleep. It’s job is to protect your DNA.
As we age, we produce less melatonin, lower melatonin levels contribute to cellular DNA damage and expedite unnecessary aging. The decrease in melatonin production causes one to age faster. Regular exposure to red and infrared light adds another layer protection of your DNA. https://pubmed.ncbi.nlm.nih.gov/17321060/
UV light influences the brain and endocrine system
And yet here is another study showing how exposure to UV sunlight touches the brain and endocrine system through our skin. https://pmc.ncbi.nlm.nih.gov/articles/PMC5905393/
When our skin is exposed to UVB sunlight it induces cytokines, endorphins, and hormones from the pituitary gland to be released into our blood circulation. This benefits homeostasis and improves stress markers.
My summary of the study: UV energy triggers skin-protective responses against stress, coordinated by the neuro-endocrine system regulating homeostasis.
The study goes on to support some of the latest research showing how our skin can covert sunlight into energy “Electromagnetic Energy of Solar Light Is Transformed Into Chemical Energy”, it theorizes nitric oxide may play a role in this transformation or UV transduction.
Sunlight and your Circadian Rhythm
Our pineal gland is directly connected to our eyes. When we are outside our pineal gland is sensing the sun and its position in the sky, it uses this “radar” to align our internal circadian clocks with the position of the sun in the sky.
We have many internal clocks! Each organ in the body kicks into actions at different times of the day and night to do its work —for example your liver will digest during the day and detox during the night so its needs cues as to which time of day it should be doing what.
Morning sunlight synchronizes your circadian rhythm with the natural cycles of day and night. To support this process, try spending time outdoors as soon as you wake up. I walk outside first moment upon awakening and do my little morning stretch/get the sleep out of my eyes movement. Then I go outside while I am brushing my teeth to catch some morning sunlight. I also positioned the headboard of my bed just under a due east facing window, the sunrise shines down on me while I sleep 🙂 I cover my eyes but expose my upper body to the sunrise rays.
Midday sunlight is equally important, as it provides ultraviolet B (UVB) rays necessary for vitamin D synthesis — we make the most Vitamin D from the sun between the hours of 10am-2pm. This blue light also balances your sleep-wake cycles — we need exposure to the sun’s light throughout the day.
Red light and infrared light in the mornings and evenings has a unique ability to penetrate deeply into the tissues. It gently warms the body while activating the mitochondria to make energy in the form of ATP.
Have you ever wondered how animals can survive outside during the cold winter months? During the Northern Hemisphere’s winter (December – February) when the sun has moved to the Southern Hemisphere what is left in the colder Northern Hemisphere are the infrared rays that penetrate deeply into the tissues and even through the skull into the brain. It is the infrared light that warms the animals (and us), stimulates energy production, boosts immunity, and makes us feel good in the winter.
This is also what makes forest bathing so good for us; when walking through a forest during the midday hours the trees block much of the UV light and allow greater exposure to the infrared light —which bounces off the leaves and ground–-literally bombarding us with therapeutic red and infrared light.
Optimizing your circadian rhythm requires consistent exposure to morning sunlight, bright full-spectrum light during the day, the red and infrared spectrum again in the evening along with minimizing blue light exposure in the evening hours. Too much blue light exposure in the evening will confuse your pineal melatonin. This is why I always teach to switch to orange low level lights at sunset —or my favorite is just to use salt lamps.
Sunlight and your eyes
The human eye contains photosensitive cells in its retina where it senses the light. This is known as extra ocular light perception. It is the ability for light information to get to the cells of our body through our eyes. While sunlight on our skin is warming and penetrating it is through our eyes that sunlight effects us at the deepest level, the cellular level.
The main function of our eyes is not vision —it’s to get information to our cells of where the sun is in the sky. This information connects directly to the pituitary gland, pineal gland, and the hypothalamus in the brain effecting our biological clocks, hormone regulation including melatonin, reaction times, and behavior. Cells in the body have their own circadian rhythm, any area of the body can falter without adequate outdoor natural sunlight exposure.
We also absorb vitamin D through our eyes —this is newly known! It is through our eyes that the sunlight can get the deepest in the body. Wearing sunglasses will block some of this communication with the biosphere.
While we want sunlight in our eyes, never stare at the sun, instead be outside in the sunlight during different times of day — including 10am – 2pm. A nice way to sun your eyes during this time is to close your eyes and face the sun —even better is to be under intermittent shade; for example from leaves of a tree. This intermittent light exposure stimulates the retina and can improve nearsightedness.
Most studies say it is safe to look at the sun at sunrise and at sunset for a few minutes —the red in the sun will protect your eyes from damage —and maybe even improve your eyesight. This study showed three minutes of gazing at infrared morning light improves eyesight.
“Looking at 670-nm red light for three minutes a day can significantly improve cone color contrast sensitivity (the ability to detect colors) and rod sensitivity (the ability to see in low light).
(The Journals of Gerontology: Series A, Volume 75, Issue 9, September 2020, Pages e49–e52, https://doi.org/10.1093/gerona/glaa155 Published: 29 June 2020)
However I also found gazing at artificial infrared and red light does come with a warning —and other studies linking longer gazing times with retinal damage. It seems three minutes of morning red light is the Goldilocks zone for improving eyesight—and you don’t need to stare at the sun. Staring is not good for the eyes in general.
Sunset your sunglasses
NO MORE SUNGLASSES! Sunglasses interfere with how our eyes take in light information. Sunglasses also restrict the movement of your pupil when exposed to the sun impairing vision and allowing UV light into areas of the eye the pupil protects by reducing pupil size. I gave up my sunglasses in February (2025) for good and I’m liking it.
There are some exceptions to the sunglasses, number one if you are a pilot, you will need to wear sunglasses and also seamen; captains, boaters, crew, people who like to go out on the water, skiers, and if you are in the desert, you will need to protect their eyes from the glare during a sunny day. The only other time it might be advantageous to wear sunglasses is if you were driving into the sunset, it might be safer to wear your sunglasses so you can see better.
In fact, I was totally shocked to learn that the rates of sunburn and skin cancer increased only after people started wearing sunglasses. Because the sun can penetrate the deepest through your eyes, your body can regulate what it needs to protect you from the sun — such as more melanin during UV light exposure times (10-2). The Australian aborigines never experienced sunburn until sunglasses were introduced. Totally crazy I know!
Sunglasses only became popular after World War II, pilots had to wear sunglasses and pilots were the heroes of the war. So sunglasses became popular then. And of course, after the war was over, there was a lot less to produce or manufacture so sunglasses were made popular to increase jobs.
Nutrition plays a key role in protecting eye health from UV light; anthocyanins from berries and carotenoids (lutein and zeaxanthin) from egg yolks act as natural blue light filters. And maybe these foods protect the eyes from sun damage? Many doctors still teach that the sun causes cataracts and sun glasses prevent that —but it might be a bit more complicated —like diet plays a role.
After learning about how the pupils react to sunglasses and how the sun enters our body through our eyes I’m challenging this long held medical belief. It might be that sunglasses are causing cataracts. I also say research on statins linking statins to cataracts. In my natural vision course several people in my class shared when they changed their diet their cataracts went away! Huh, it might the SAD standard American diet that is causing cataracts —not the sun.
Sunlight 101
The ElectroMagnetic spectrum of radiation includes every type of light, which is a form of energy. gamma rays, X-rays, ultraviolet light, visible light (violet, blue, green, yellow, orange, and red), infrared light, microwaves, short wave, and radio waves. Visible light only makes up a small portion of the ElectroMagnetic spectrum.
The visual light spectrum is 39-43% of the sun’s rays with frequencies between 400-700 nm. Near infrared makes up about 53 or 54% with frequencies between 700-1400 nm. Ultraviolet light ranging from 100-400 nm makes up only 3-7% of the sun’s rays.
The UVB light between 290-330 nm tans or potentially burns. It makes up a very small percentage of the sun’s light.
Red light in the visible light spectrum that borders the infrared spectrum has the lowest frequency (slow waves). Visible violet and blue light, which border the ultraviolet spectrum, have the highest frequency (fast waves). Blue light produces more energy and heat —though it is not as penetrating of a heat than the red frequencies because blue light scatters.
In the morning and evening we see more red and less blue during sunrise and sunset. The blue sky we see during the day around noon is a result of the easily scattered nature of higher-frequency blue light.
Near Infrared and Far Infrared
The infrared light present in the morning and evening is near-infrared (NIR) light . This type of light is gentle and can penetrate the skin, providing various health benefits, including improved sleep quality and enhanced mood.
Near infrared light is not visible to the human eye, but it can be detected as heat.
In the evening, near-infrared light can help promote relaxation and deeper sleep.
Far infrared light from the sun is emitted continuously as part of the solar radiation spectrum, which includes infrared, visible light, and ultraviolet light. Far infrared light is thermal; while we can’t see it, we can feel it.
Far infrared light also comes from fire. When you walk up to a fire, you can’t see the far infrared light, but you can feel the heat on your skin, confirming the rays are there. And when you walk outside into the sun, you don’t see the sun’s rays hitting your skin, but you can feel them.
Radiant heat (used in some homes and saunas) is comprised of far infrared rays that travel through the air and begin to directly warm you and the objects in the room, not the air around you.
Sun Savvy Sunning
If you have been avoiding peak sunlight hours around solar noon (which is 1pm if where you live does daylight savings time in the summer) take time to expose your skin first to morning and evening infrared sunlight.
During sunrise and sunset the higher frequencies of ultraviolet light and blue light are blocked by the atmosphere allowing the slower yellow, orange, red, and infrared light to penetrate our skin offering its therapeutic rays.
A nice way to gauge this is if your shadow is longer than you are tall.
These golden hour rays provide healing —and prepare you for the UV rays of the midday sun. They will protect you from the stronger UV rays. This is natural red light therapy!
Spending any time outdoors, even in the shade, ensures you receive a healthy dose of near-infrared light, nourishing your mitochondria and supporting cellular health.
To get sun savvy sunning after you have eliminated processed and inflammatory foods from your diet for six months you can slowly adjust your sun exposure.
Initially limit intense sun exposure around the peak hours typically one hour before and after solar noon to only 10 minutes.
While you won’t get the full spectrum of sunlight’s health benefits outside of these times, it will allow you to safely ease into exposure while your skin detoxifies and you gauge how much exposure is right for you.
Once your tissues are free from the damaging effects of ultra-processed foods, your skin will be better equipped to handle direct sunlight. Then it is safe to spend time outdoors around solar noon. This is when ultraviolet (UV) and infrared light are at their peak, providing the optimal conditions for vitamin D synthesis, melanin, and mitochondrial energy production.
Alexis Cowan, Ph.D., a molecular biologist from Princeton emphasizes using vitamin D levels as a biomarker for your sun exposure habits. Optimal vitamin D levels, achieved without supplementation, are a good indicator that you’re getting sufficient UV light.
Ease into sunlight gradually, getting some morning sunlight on the days you will be in the UV or midday sunlight will help to protect you. Begin mid-day exposure with 10 to 15 minutes, depending on your skin tone, and gradually increase your time up to 30-60 minutes as your skin adapts. To maximize the benefits, expose as much skin as possible without sunscreen, especially your upper body.
Start slow! Avoid overexposure because it increases your risk of sunburn and oxidative stress. Seek shade and/or protective clothing as soon as your skin turns the slightest shade of pink.
Consider your skin tone. For individuals with darker skin tones, there is no specific color change equivalent to the “light shade of pink” that indicates sufficient sun exposure for vitamin D production. This is because melanin, acts as a natural sunscreen and affects vitamin D synthesis differently in darker skin. As a result people with darker skin need to control their time in the sun. Most studies recommend 25-40 minutes for brown and black skin.
Unfortunately, sunscreens have been shoved down our throat, there are much better options if you need to be in the sun longer than usual — like red raspberry seed oil among other plant oils. Sunscreen is not the best protection from sunburn. Physical barriers are. Shade, shelters, clothes, and hats these are your best sunburn protectors if you need to be in the sun longer than you want to be.
Avoid spray on sunscreens —these are chemical sunscreens with chemical propellants that are known carcinogens. Even spray on mineral sunscreens are problematic —you can’t be inhaling the minerals —and you still have the chemical propellant which tends to be in the benzene category. Nobody in their right mind should be breathing in benzene in order to protect your skin …
Plan your day around the sun! Step outside first thing in the morning to greet the sun as you start your day. If you have a breathing or meditation practice, sit outside in the morning for it weather permitting. Take a lunch break or a walk outdoors during solar noon for 10-30 minutes — or even a brief pause outside to soak in some sun energy. In the evening spend some time gardening or relax outside as you enjoy the beautiful colors of sunset. By staying connected to the sun throughout the day you unlock profound health for your cells and overall vitality.
The sun is not toxic, the sun does not cause skin cancer, and avoiding the sun is not good for you.
Remember, we want melanin in our skin aka a healthy tan. Melanin reduces appetite, increases energy expenditure, raises beta-endorphins improving mood, reduces pain, and enhances immunity.
After all in yoga it is said that the sun is the giver of life, the giver of health. The rig veda states that the sun is the soul of the world.
(Rig Veda 1.115.1 citraṃ devānām ud agād anīkaṃ cakṣur mitrasya varuṇasyāgneḥ | āprā dyāvāpṛthivī antarikṣaṃ sūrya ātmā jagatas tasthuṣaś ca ||)
In the Rig Veda, the Sun is often referred to as Savitā, symbolizing the soul of the world, representing the light in all beings. This concept emphasizes the Sun’s role as a source of life, intelligence, and consciousness in the universe.
The sun’s rays gift breath to the plants.
Excerpt from the poem below written by my friend.
Thirsty?
The gardens are beginning,
Growing from the darkest of places,
Stretching life into vast spaces.
The sun’s rays gift breath.
Bringing greennesses to reality.
Knowing is finding water.
Roots penetrate deeply, sipping nectar,
Finding life, again, again.
-Ryan Anderson, Upcountry Apiaries