“Live in the sunshine, swim the sea, drink the wild air.”

― Ralph Waldo Emerson

Welcome to summer! It may live in your memory from childhood as a magical time, filled with the promise of freedom and ease. Days are longer and the sun’s rays don’t only help flowers bloom — they also have a way of making us feel happier and more energized. So embrace your inner sun worshipper and enjoy the benefits of the season.

Benefits of sunshine

Sunlight can improve mood by releasing the “feel-good” hormone serotonin in the brain, which makes us feel happier, more focused and relaxed. You probably feel this intuitively and look forward to a day full of outdoor activities, whether that means biking, swimming, sailing, or just lounging in a hammock and gazing at the clouds above.

Sunlight also helps the body produce vitamin D, which is important for healthy bones, brain function and fighting infection. Vitamin D also comes from certain foods, such as salmon, sardines, tuna, egg yolks and mushrooms and is also available in supplements. Yet despite the variety of ways to get Vitamin D, 40% of Americans still don’t have enough.

Exposure to the sun is also useful to help heal skin conditions, such as psoriasis, eczema and acne.

And sun exposure helps to regulate your circadian rhythm — the body’s internal clock — which governs sleep-wake cycles and helps you sleep better. Getting sunlight exposure, even for half an hour in the morning or afternoon, can improve both sleep quality and duration.

Sun safety

Being in the sun is fun, but even with all its benefits, too much sun can damage the skin and increase the risk of skin cancer. No one should ever get a sunburn, as even a single severe sunburn, especially in childhood, can increase the risk of melanoma and other forms of skin cancer. But you can take precautions to minimize the risks:

• Use a broad-spectrum sunscreen, with an SPF of 30 or above regularly, applying it 30 minutes before sun exposure and re-applying every two hours when you’re out in the sun.  
• Always wear sunglasses labeled with UV 400 or “100% UV protection” to protect your eyes from sun damage. Look for sun hats with a UPF (ultraviolet protection factor) of 30 or higher and a wide brim to offer the most coverage.
• Consider sun protective clothing, such as a long-sleeved shirt and pants, which you can also find with UPF.
• Stay out of the sun between 10 a.m. and 2 p.m., when the sun’s rays are strongest.
• Remember to use protection even on cloudy days.

So get out there, as Mr. Emerson recommends, and take part in the joys that come with this season. Feel the sun on your shoulders, plunge into the water and sip a cool drink during the long evening hours as the sun slowly dips below the horizon. The sun imparts important health benefits, and by taking some simple preventive measures you can enjoy the summer sun while staying safe.