As summer is in full swing, many members of the UC Santa Barbara community may be spending time relaxing on the beach, surfing the waves or hiking one of the beautiful trails in the Santa Barbara area. Still, others may take trips to tropical destinations or spend time with their family and friends back home. While these are all fun ways to connect and unwind, outdoor activities in the sun paired with longer days, less protective clothing and an increase in the ultraviolet index can all contribute to greater amounts of sun exposure, causing both costs and benefits to human health.

KAYLEE HEARTMAN / DAILY NEXUS

While the sun gives off multiple types of light, the ultraviolet (UV) rays it produces have more energy than visible light and are most likely to cause diseases like skin cancer. The three types of UV rays primarily produced by the sun are Ultraviolet A (UVA), Ultraviolet B (UVB) and Ultraviolet C (UVC) rays. While UVC rays are blocked by the ozone layer in Earth’s atmosphere, UVA and UVB rays do reach humans and are the primary causes for sun damage and diseases. 

This is not, however, to say that all sunlight is bad. Aside from providing energy that is used for functions such as the light, agriculture and heat that sustain life, the sun also offers important psychological benefits.

Studies have found that sunlight helps regulate the body’s production of the hormones serotonin and melatonin. Moderately high levels of serotonin during the day are linked with less distress and better moods, while stable levels of melatonin in the evening and night are important for the regulation of sleep. 

Furthermore, research done in recovery settings have found that sunlight exposure for at least 30 minutes a day for 14 days during a four week time period leads to a decrease in depression among post-stroke patients. Another study found that bipolar patients whose windows faced east, and were thus exposed to sunlight in the mornings, had shorter hospital stays than those in other rooms. These studies suggest that there could be psychological benefits to sunlight exposure in increasing mental wellbeing and improving recovery times. 

Additionally, the body can use sunlight to help produce vitamin D, which plays an important role in calcium absorption and bone health. However, levels of vitamin D production based on sun exposure vary greatly depending on factors that include the season, time of day, geographic location or skin pigmentation. Vitamin D can also be obtained through foods that naturally contain them such as salmon, egg yolks or beef, or through foods that have been enriched to include vitamin D. Vitamin D can also be found in cereals, milk or orange juice. 

Experts at Yale Medicine and the American Cancer Society agree that, while vitamin D is important, it is also vital to take measures to protect yourself from UV rays. Because of this, both suggest that forgoing sunscreen or using tanning beds in an effort to increase vitamin D production is not recommended. Instead of trying to gain additional vitamin D from the sun, it can be obtained from dietary choices. 

It is important to be informed and protect yourself, as skin cancer is the most common form of cancer in the United States. According to the Skin Cancer Foundation, the two most common causes of skin cancer are UV tanning beds and UV rays from the sun. 

But there are actions you can take! Most skin cancers can be effectively treated when diagnosed and treated early. Remember that UV rays are still present in winter months and when the weather is overcast. They can reflect off surfaces as well. The Environmental Protection Agency offers a UV index tracker, which allows you to see the level of the index in a given region at any time and prepare accordingly. 

Furthermore, the Center for Disease Control and Prevention (CDC) has tips to increase sun safety. They recommend: 

• Wearing clothing with coverage such as long shirts and long pants or skirts. Darker or tighter woven fabric may provide more protection as well. 
• A hat with a tightly woven fabric that has a brim that circles all that way around can protect your face, neck and ears.
• Sunglasses can protect your eyes. Make sure to purchase those that block both UVA and UVB rays.
• Choose a broad spectrum sunscreen that blocks both UVA and UVB rays. Additionally, the CDC recommends sunscreen with a sun protection factor (SPF) over 15. Make sure to check the expiration date and remember to reapply every few hours, or as instructed. 

The sun is very powerful and a vital part of life on Earth. However, whenever you are outside, it is important to remember that the sun can also be harmful and take steps to help protect yourself! Have a safe summer, Gauchos!