by Jim Golick, CCN, LDN

Sunlight, in moderation, is good for you. It promotes skin growth, stimulates hormone production, enhances immunity, and improves mood. Clearly, the goal with sun exposure is moderation and not total avoidance, although we must try to avoid excessive exposure. However, this is complicated by the thinning ozone layer, which allows more of the UV (ultraviolet) rays to reach the earth causing more damage to our skin. UVA rays contribute to skin aging, UVB rays contribute to sunburn and cell mutation in the upper skin layers.

Many of us may not be aware that moderate sun exposure is necessary for the manufacture of vitamin D in our bodies. Approximately 20 minutes per day of sun exposure on the arms and face is enough. In fact, scientists have known for over 50 years that the sunlight-vitamin D connection may aid in the prevention of certain cancers. Regular sun exposure is associated with a decrease in death rates from prostate, breast and colon cancer. Rates for these cancers are two to three times higher in northern latitudes (such as the Midwest), than in the Sunbelt areas of the U.S. It is interesting to note that skin cancer patients have reduced rates of other cancers. Several studies have shown that intermittent sun exposure and sunburn was associated with increased risk of melanoma. However, those who were regularly exposed through their work were at reduced risk. Other, less serious forms of skin cancer, such as squamous cell or basal cell carcinoma, are associated with either intermittent or cumulative exposure. These two types of skin cancer are amenable to conventional treatment and are generally not fatal.

Dietary Considerations

There are a few, little known dietary secrets for sunburn protection. I tried several of these last summer and was impressed with the results. One approach is to simply consume more good fats and calcium. Some of the best sources of good fats are salmon, sardines, or flaxseed oil (6-12 capsules or 1-2 Tbsp.) The best calcium tablets are usually found in health food stores. Take 2-4 of these in citrate or chelated forms, preferably with magnesium added. You can also try mixing flaxseed oil into yogurt (a source of calcium), or try guacamole with milk, cottage cheese or yogurt before or during your stint in the sun. The longer you stay in the sun, the more of the above you should consume.

There are also natural ways to increase your production of melanin, the skin pigment that is responsible for the tan we get, as well as our natural sunburn protection. Take 2 capsules of L-Tyrosine (an amino acid) 2 times a day along with 1 or 2 tablets of chelated copper (total of 5 to 6 mg.) Tyrosine also helps with mood, alertness and stress resistance. Copper, however, can worsen depression in some individuals who are prone to copper excess. Most people can use it safely during the suntan season without incident.

Other dietary factors that have shown promise for reducing the risk of skin cancer are antioxidants, such as vitamins C & E and beta-carotene. While these nutrients are helpful, we shouldn't overlook the importance of a diet high in fruits, vegetables, and certain herbs, which cumulatively provide even greater antioxidant protection from damaging UV rays.

Of course, you should always apply appropriate sunscreen protection when out in the sun for any length of time. You can find natural sunscreens and sun blocks at your local health food store. These formulas minimize the use of potentially harmful chemicals that are commonly found in typical mass-market sun protection products.

With fish, flax, calcium, L-Tyrosine, copper and antioxidant protection, you can enjoy fun in the sun without having to pay a hefty price later.