You’ve heard it all before. “Avoid exposure to the sun. Don’t you know what happens to people who allow themselves to be victims of the sun’s harmful rays? They will develop skin with characteristics similar to a dried prune. Wrinkles will appear in such abundance that they will make a crumpled piece of paper appear smooth. The oils in the skin will dissipate to the extent that its dryness will be like the Mojave Desert on a summer day. And any sun exposure will result in abnormal cell development and an increased risk of skin cancer…”

With prognoses like these, you would think everyone would avoid any and all sun exposure. After all, there are no health benefits from exposure to that radiant ball in the sky.

Or are there?

Get Your Ds
Vitamin D is associated with a number of positive implications for your physical and mental health. Your body needs vitamin D to build and repair bones. You obtain vitamin D from foods such as milk and salmon, or even through supplements. However, the main source of vitamin D for humans happens to be the sun.

The sun’s UV rays stimulate the production of vitamin D in the body leading to the development of healthier bones, the regulation of insulin production and cell growth. It also is important in helping the immune system function at its best. Research even shows some autoimmune diseases like psoriasis can be alleviated by sun exposure.

The benefits of the sun are greater than just its levels of vitamin D. Living in Central Ohio during the winter when skies are overcast, it is not uncommon to hear people talk about how the weather is depressing. There might be some scientific reason for their dismay: the sun can affect our mood.

Seasonal affective disorder, a type of depression, is more evident during the winter when people are not outdoors as frequently. Mental health professionals believe exposure to sunlight can help elevate a person’s mood. Serotonin, the body’s “happy hormone,” increases when nights are short and days are long, when there is a greater chance of exposure to the sun.

Additionally, according to a study published in the Journal of the American Medical Association, some evidence suggests Alzheimer’s patients exposed to sunlight improve their mental functioning, show a decline in symptoms of depression and function better than those not exposed to the sun.

Exposure vs. Avoidance: What to Do
So, with all of these benefits, you might wonder why you’re being inundated with information about how harmful sun exposure is and what to do.

There is no doubt exposure to the sun is the leading cause of skin cancers, especially the most lethal form, melanoma. The precautions espoused by health professionals should be followed. Do not stay in the sun for long periods of time unprotected. Apply sunscreen with an SPF of at least 15 and reapply it frequently.

However, there is merit to the importance of some unprotected exposure when in the sun so that you can reap the benefits. Just how much time, however, is not cast in concrete. Richard Swetlow, an expert on the association between solar radiation and skin cancer, says two 15-minute exposures to the sun each day will help the body garner the full benefits of sun exposure, including vitamin D production. Whether or not this applies to you may depend on a number of factors, including geographic location, preexisting conditions and skin color.

The bottom line is to play it safe. Be cautious and take action to protect your skin with adequate amount of another “D:” defense. A strong defense will stop a potent offense – the sun’s rays – from scoring against your skin.

Dr. Philip Heit is Professor Emeritus of Physical Activity and Educational Services at The Ohio State University.