Sustainable coexistence with the sun.

How far does the power of the sun reach?

Skin caressed by sun rays = comforting sunshine in the soul.

The sun is not just a mediator in the production of vitamin D. It is an excellent source of energy and life in general (remember that even the best red grapes with the highest concentration of resveratrol grow in scorching sun; 1), it helps with asthma, improves our mood, reduces the risk of cardiovascular diseases, and promotes regeneration and relaxation. After the exposure of the body surface to sun radiation, NO (nitric oxide) signal molecules are produced and effectively transported from skin cells into the bloodstream, where they have a beneficial vasodilating effect, increasing blood flow and decreasing blood pressure (2). It is not a coincidence that we associate the sun with positive emotions and healing. “Sunshine is the best medicine.”

Sunlight is also the main synchroniser of our circadian rhythms - the phasing of our body’s activities (when we wake up, digest, when we can manage intense physical strain, when we are more mentally active, or when we start to yawn and fall asleep). Keep in mind that the light from lightbulbs and the screens of our electronic devices has the same energising effect.

What wavelength spectrum are we talking about here? Sunlight is a form of electromagnetic waves in the ultraviolet, visible and infrared spectrum. 

The waves in the visible part of the spectrum are primarily a source of light which our eyes can see, but also heat and photosynthetically active radiation for plants.

Infrared radiation is rather thermal and sets our biorhythms (we will definitely pay more attention to this type of light and its effect on mitochondrial functions and the production of energy in the future).

Ultraviolet solar radiation is absorbed by the atmospheric ozone layer to a large extent, but the rest gets through to us. The most important components for us are UVA and UVB which trigger the synthesis of vitamin D in the body, but in the case of a too intense or prolonged exposure, they can contribute to burning, premature skin ageing, and damage to health. The intensity of UV radiation grows with altitude, so be especially careful on mountain hikes. 

Let us focus a little more on vitamin D now. I believe that the “solarpunk” of sunbathing and the issue of SPF and vitamin D is not really going to be any punk for you at all as it is quite possible that you have already been learning about the topic for some time.

Vitamin D

Vitamin D may not be as omnipotent as our society tends to claim lately and can even be toxic, however, it has been associated with many supporting effects. First and foremost, it supports the function of the immune system and contributes to reducing inflammation. Positive effects on sleep, fertility, hormonal balance (helpful with endometriosis, PCOS, menopause, or pregnancy), performace, respiratory system, tissue development, calcium metabolism, and the psyche have been reported  (3, 4). 

The synthesis of vitamin D begins with the exposure of our skin to sunlight. Though I will not delve into the complex metabolic processes, it is important to know that in order to produce vitamin D, we need some form of cholesterol (does this make you fear the scary saboteur a little less, woman?), which is split by UVB radiation, and that first on the way to the active form of vitamin D is vitamin D3 that is transported from the skin to the liver where it is converted to its final, biologically active form. 

A number of factors influence the efficiency of vitamin D synthesis, among these the season, climatic zone, time of the day and intensity of sun radiation, skin pigmentation and genetics, the use of sunscreen, medication (statines), state of health, age, or the intensity and (un)gentleness of hygiene. This is because using soap dries the skin and washes part of the cholesterol away. Dry types of skin even contain naturally less cholesterol. In darker skin types, in turn, the pigmentation diverts more sunlight which is why they can last much longer in the sun without any damage, but they also need more time to produce a sufficient amount of vitamin D3. Taking into account our origin, blood tests, and these biochemical rules, we can easily calculate the approximate time we can safely spend in the sun in order to get the maximum of benefits, or how much vitamin D3 we ought to supplement.

For most people outside of the tropics, taking vitamin D is one of the cornerstones of everyday supplementation (whether they know it or not). This is why we should choose this dietary supplement with proper care. We at Systers recommend vitamin D3 in combination with K2, as they synergically support the absorption and transport of calcium directly into the teeth and bones, preventing its undesirable storage in other tissues. Vitamin K2 also protects neurons from damage caused by free radicals and contributes to the production of their protective and conductive myelin. The bottom line is, vitamin K2 will help you support your bones, teeth and strong nerves. You can find the combination of vitamins D3 and K2 at our e-shop.

Ideally, you should take vitamin D before noon, since its activity would clash with the production of melatonin in the afternoon and evening, making sleep more difficult. This mechanism is strongly embedded in us, seeing as in the past we used to expose ourselves to the sun from early morning, whereas late afternoons were spent in shelters, socialising by the fire, getting ready for sleep.

Beach to bed trajectory

In order to set both the unintentional exposure to sunlight and deliberate sunbathing into a broader context, which I will depict in greater detail in my next moderately punk article (that might inspire you to reevaluate some of your life strategies), let me add one more notable biological fact:

Sudden exposure to the first intense summer sun may give you tonsillitis.

Why does it happen? We are protected from the health complications caused by intense sun radiation by the pigmentation of our skin and trans-urocanic acid excreted with sweat. However, the pigment is sleeping deep in our melanocytes after winter, and as trans-urocanic acid cannot absorb all the UV by itself, it is converted to its cis form which is absorbed back into the skin, suppressing immunity, and then it is all too easy to fall sick in the biggest heat (5). Just when you least need it, right?

This information gives us an idea of how not to approach sun radiation.

A sunny action step

In the morning, expose the largest possible portion of your skin to the sun, as directly as you can. In the evening, by contrast, rest by watching a reddish sunset and don’t overdo it with artificial light after that - especially blue and strong light. This will help you set an optimal biorhythm - you will tell your organs when to get up, when to sleep, digest, feel energised, and when to charge your batteries. Don’t forget to compensate for the sun radiation by drinking enough water together with vitamins and minerals (you may want to try Quinton’s glass vials).

* * *

It is clear as (a sunny) day that neither fearing the sun nor disrespecting its strength makes any sense. Neither extreme is sustainable in the long run, and our goal is to find the ideal sunny middle course. 

I hope that I have managed to make you feel excited about Solarpunk Vol. 2 where I will tell you why I do not think of spending time in the sun and sunbathing as equals.

Bibliography:

(1) https://www.systers.bio/resveratrol-starnuti-shledan-vinnym/

(2) Holliman G, Lowe D, Cohen H, Felton S, Raj K. Ultraviolet Radiation-Induced Production of Nitric Oxide:A multi-cell and multi-donor analysis. Sci Rep. 2017;7(1):11105. Published 2017 Sep 11. doi:10.1038/s41598-017-11567-5

(3) Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406

(4) Gominak SC, Stumpf WE. The world epidemic of sleep disorders is linked to vitamin D deficiency. Med Hypotheses. 2012 Aug;79(2):132-5. doi: 10.1016/j.mehy.2012.03.031. Epub 2012 May 13. PMID: 22583560

(5) materials of the Faculty of Natural Sciences of Charles University, Prague