Being outside has both advantages and risks, whether you’re training hard or chilling out by the pool. The sun is one factor that can be both beneficial and detrimental to the athlete. As summer approaches, we are bombarded with information that the sun kills thousands of people each year—it is viewed as a dangerous health problem responsible for many deaths via skin cancer. Interestingly enough, as the incidence of skin cancer has increased, so has the use of sunscreen, not the lack thereof.
One problem with many sunscreens on the market today is that they do not block UVA rays. Most block UVB rays, which are harmful, but much less so than UVA. Most of the vitamin D we absorb from the sun is through the UVB rays. Vitamin D has perhaps been one of the most studied nutrients over the past several years, as findings show its necessity in immune and nervous system function and athletic performance. Low vitamin D levels have been linked with poor athletic performance, while increasing those levels can improve speed and strength to various degrees, depending on the athlete’s prior deficiency level and overall athletic health. The lack of vitamin D will increase one’s risk of skin cancer greatly too. Some studies now link the use of sunscreen with an increased, rather than decreased, risk of malignant melanoma (skin cancer). By lathering up in sunscreen, many are blocking the absorption of vitamin D, as well as giving themselves a false sense of security—they think they can stay in the sun longer, only to absorb more of the dangerous UVA rays. This double-edged sword is killing many. Some sunscreens even contain ingredients, like zinc oxide, that repel the sun’s rays in such a way as to create free radical damage on the skin. Free radicals are responsible for the cellular changes linked to certain cancers.
This is definitely not to say you shouldn’t use sunscreen. If you’re going to be out in the sun for a prolonged time, and especially if you burn easily, you need to use one. But remember that whatever you put on your skin, you will absorb. If your sunscreen contains a lot of contaminants (and many do) and hydrogenated oils (and many do), they will soon be part of you. If you’ve ever done an Ironman, then you know that the community sunscreen used probably has a little bit of everybody on it!
Your best protection against the sun’s harmful rays is to get a tan. Don’t burn; that is the worst thing you can do for your skin. Not everyone can tan, but for those who can, this is ideal. And for those who can’t, you still need the benefit of the sun, so just limit your exposure to avoid burning. Avoid midday sun exposure when the rays are at their brightest, or if you have a problem with exposure any time of the day, then perhaps a vitamin D3 supplement may be your best alternative (see below for more info). Sun exposure for 15 to 30 minutes a day (without sunscreen) is typically sufficient to obtain the necessary amount of vitamin D.
Eating well is not only necessary for a healthy body, but also for healthy skin. A diet rich in omega-3 fats (fish, flaxseed oil, and most egg yolks) and antioxidants (fruits, vegetables, herbs) will keep your skin and health protected. Natural, unrefined wheat germ oil is perhaps the best oil to protect your skin from the sun, and it’s a great oil to use if you are unfortunate enough to burn.
Now is a good time to have your vitamin D levels checked (via a blood test) if you haven’t done so recently. Most people lose a substantial amount of vitamin D as they hibernate indoors over the winter, and the UVB rays that provide vitamin D are almost nonexistent. Vitamin D is needed more than just to metabolize calcium and build strong bones; it’s necessary for a healthy immune and nervous system and peak performance. Optimum serum levels are between 50–80 ng/ml. If your level is very low, you may need to supplement with some vitamin D3 (not D2), as even an adequate diet and sun exposure may not be enough. Typically, I see that around 5,000–8,000 IU of vitamin D3 per day works best for patients to bring their levels up. I do not agree with the medical community in using high levels of 25,000–50,000 IU of vitamin D2 once a week to achieve adequate levels. Although it does bring the levels up in many, I have always seen negative side effects in patients using this regimen, such as back pain or headaches.
As previously mentioned, most sunscreen blocks the absorption of vitamin D. Also, the tanner you get, or the darker your skin is, the harder it is for your body to absorb vitamin D. I use sunscreen at the beginning of the year when I am outside a lot and don’t have much of a tan. As soon as my skin darkens and I know there is no chance of me turning even slightly pink, I’m done with the sunscreen for the year. The rule is if you’re not going to burn, don’t use sunscreen. I’ve been in Hawaii six times for Ironman, though, and every time I’ve gotten a little pink somewhere. Some environments like that are tough; I’ve had my race number etched into my skin for several months after a race due to the sun and heat.
Looking for a healthy sunscreen that won’t cause free radical damage and act as an estrogen/hormone mimicker, as many do? Look for products that block UVA, UVB, and UVC rays, are 100% natural, organic, and most importantly, are not photoreactive. Photoreactive ingredients such as uncoated zinc oxide and titanium oxides found in many products are known to produce free radicals and damage DNA. Ideally they contain the proper type of zinc that does not cause photoreactivity on your skin, leading to free radical damage, and they contain no synthetic ingredients or harmful lipids, such as partially hydrogenated oils. The zinc is coated and acts as a physical and chemical sun protector by deflecting the sun’s rays. Also they should contain antioxidants and natural oils that not only protect the skin but also help with vitamin D absorption. Additionally, none of the common cancer-provoking and estrogen-mimicking agents typically seen in sunscreens are used, such as the following:
- Benzophenone
- Homosalate
- Octyl methoxycinnamate
- 4 Methyl-benzylidene camphor
- Ocryl-dimethyl-PABA
- Parabens (commonly methyl and propyl)
As with anything you put on your skin (and therefore absorb into your body), it should be good enough for you to eat, and these products are (but don’t eat them).
If you want to learn more about vitamin D, you can check out this informative site: www.vitamindcouncil.org.
For more information on the link between low sun exposure and health problems, visit: SUNARC.
To check ingredients of cosmetics, including sunscreens, visit: SKIN DEEP. This is a good site to see what effects certain chemicals may have on your body, but unfortunately, it rates products containing hydrogenated oils and even aluminum as safe. So I would not recommend that you simply use products that they rate as healthy. Stick with natural products and use the site’s search feature to check suspect ingredients.
Remember:
- Get a tan if you can.
- Don’t burn.
- Check your sunscreen’s ingredients.
- Eat healthy fats such as nuts, seeds, eggs, avocados, fish, and flax oil and foods high in antioxidants—organic fruits, veggies, and herbs.
- Stay away from partially hydrogenated trans fats and limit omega-6 fats such as soy, corn, peanut, and safflower oils.
- Have your vitamin D level checked. Optimal 25(OH)D levels are 50–80 ng/ml.
