☀️ You are my sunshine

*inhales deeply* Ahhhh… Good to be back :)

After a week off on a lovely vacation with even lovelier friends (old and new), we’re back and feelin’ fresh. And since I encountered so much of Little Miss Sunshine this past week, I thought it’d be a good opportunity to write about the giant flaming ball of hydrogen, herself!

I was longing for some sun exposure last week, and there was really only one sunny day on the trip. So you better believe we soaked it up. I had been lightly pre-tanning (without burning) at home so this wouldn’t be the first, most intense exposure of the year. Nothing’s worse than “Hell’s itch” after a bad burn.

Despite my pre-tanning and several applications of 50 SPF mineral sunscreen, I still got toastier than I was hoping. Thankfully it wasn’t enough of a sunburn to cause much pain, itching, or any peeling, but it still indicated a little damage. Oh well, I’m tan by now :)

(If this email was forwarded to you and you'd like to receive this weekly newsletter, sign up below!)

These days, it seems like there are more opinions on sun exposure than drink combinations at Sonic (1,063,953+ at last count).

Here’s a reminder that, while I do have a bit of knowledge about health and try to keep an open mind and take in various, credible sources… my opinion is ultimately just that. It’s made up of numerous other opinions, facts, sources, and experiences, but that’s the best I’ve got. Your opinions around a topic may include my view (should I be so honored), but they likely include many others’, as well as your own experience. That’s okay, and it’s important to live your life open-mindedly and come to your own conclusions based on the sources you consume. Whew. Long disclosure done.

QRST-UVA & UVB?

The sun emits light that we can see, and also light we can’t—ultraviolet (UV). No need to get into the weeds, but there’s both UV-A and UV-B light than affect our skin. When it hits us, our bodies initiate melanin-producing processes, making our skin darker shades with increased exposure.

Like all things, moderation is key. Goldilocks knows there’s a “just right” between too little and too much. All evidence seems to say that this rings true for sun exposure as well.

My beliefs are, in a nutshell, getting no sun at all is not the best for you. Getting way too much sun and burning is not the best for you.

A happy middle that gets some daily sunshine without burning is probably pretty great for you.

A quick note: I can’t remember the source, but I remember reading a scientific article that shared that the most dangerous sunburns are severe ones that occur in childhood. That seems to create the highest skin cancer risk down the line. So if anything, take extra precaution with the kids in your life and put cute little hats on them.

Numerous factors come into play when it comes to how the sun affects our skin and everything beneath it. Those with naturally darker skin tones are usually going to tolerate sun exposure better than people who are fair-skinned. But we’re all affected by it, both positively and potentially negatively. Not a lot we can do about our genetics, nor should we necessarily want to!

A quick and easy way to check the sun’s intensity of UV-ray emission is to check your weather app for the UV index. It ranges from 0/1 to 10+/11 depending on the source. The higher the UV index, the more intense the sun, and thus the quicker you can burn. Clouds reduce—but don’t eliminate—the UV index. UV index peaks when the sun is highest in the sky. If the index low, you can safely spend longer in the sun without damage or burning. If it’s high, use SPF, hats, or other protection, and try to avoid prolonged, direct exposure at this intensity.

What the sun can do for us:

Science points to several benefits of adequate sun exposure, as well as harms from too much.

Vitamin D Production

We’ve probably all heard of this little miracle. While we can’t photosynthesize like your plant in the corner that needs to be watered, our bodies do still have physiological processes that interact with and respond to the sun! 🪴 

We don’t just magically get vitamin D from sun on our skin. Our body kickstarts a process that produces endogenous (meaning occurring within ourself, by ourself) vitamin D when we catch those sweet rays.

Given the negative consequences of vitamin D deficiency (fatigue, poor sleep, depression, achiness, hair loss…), which is more prevalent in winter months, we’d do well to get it any way we can.

And based on benefits from adequate intake (bone & brain health, antidepressant effects, possible cancer prevention…), I definitely recommend utilizing some sunshine to boost your Sunny D.

Sleep Regulation

Morning and evening sunshine play a role in setting your Circadian rhythm and regulating levels of melatonin. The way the sun emits light when it’s lower in the sky is different than its midday blaze. These signals that go through your eyes and skin let your brain (and thus, body) know what time it is so you can begin optimizing all the processes that contribute to good, restful, regular sleep. Read the caption on Dr. Hyman’s post below for more info.

Increased risk of skin cancer, wrinkles, and “aging.”

Yep, this is the bad one. The c word is, anyway. While regular significant exposure that doesn’t cause burns still seems to pose some risk for developing skin malignancies down the line, it’s clear that there’s a much more pronounced risk from actual burns. Burns indicate real inflammation and damage to the skin that can cause mutation in our skin cells’ DNA. Skin’s an organ, remember? And put simply, DNA mutations are basically what lead to cancer. So if anything, try to avoid burning your skin from more intensity or time in the sun than it can handle.

As we emerge from hibernation this spring, take a gradual, calculated approach. A cannonball into the summer sun isn’t the best way to go. As you slowly expose yourself to more sun as the days get brighter and warmer, you will acclimate. You’ll be able to handle more UV intensity before burning. Just take it slow and try to avoid extreme steps.

• On wrinkles and aging: So what? I know, lots of us don’t like them. Yes, part of my skincare regimen includes solutions known to prevent wrinkles. But are they the end of the world? We seem to associate wrinkles and aging with “bad.” But why put morality on… the way our skin looks? Yeah, damaged skin that can result in cancer would be perceived by most as bad. But just aesthetically? Let’s be slow to judge.

  • While I do want to take care of my skin and age well, it helps to keep things in perspective. Some of the most wrinkled people I know are also some of the most kind, wise, intelligent, loving people I know. Smile lines aren’t all that bad; it means you’ve had a life worth smiling about.

TL;DR? Get your sunshine. Not too much, not too little. 🌤️ 

✅ Take Action

Every newsletter's Take Action section will invite you to take small steps to improve your health. Recognizing that we all have different capabilities, I'll offer three different levels of action you can choose to take.

Level 1: Get some morning and evening sunshine every day. In the first and final couple hours of daily sunlight, try to get some sun on your skin (don’t stare directly at the sun, goofball) to improve your sleep and mood!

Level 2: Make a habit of checking the UV index when you go out in the sun. Get a feel for what intensities and lengths of time you can safely tolerate. If you’ll ever be out for more, use barriers like shade, clothing, and sunscreen to keep you from burning.

Level 3: Get sun every day. And never get another sunburn again in your life. Hey, I said level 3 would be challenging! Just be smart and remember Goldilocks. You’ll be amazed what you can accomplish with morning walks and a little travel-sized sunscreen in your bag 👝 

This newsletter is brought to you by… me!

Interested in becoming a sponsor? Know someone else who might be? I’d love to get to know you and/or your business and see how we can partner together. Reply to this email!

✍️ Drew's Picks:

• My last post on quick tips for better sleep (sunshine rec. included). A little party self-promotion never hurt nobody.

• Your suncare starter pack: My favorite face sunscreen, body sunscreen, CeraVe lotion (works better than aloe on burns for me), and Hawaiian Tropic Lime Coolada After Sun Moisturizer (a special friend’s go-to sunburn healer).

• “Young Money by Jack Raines.” I’ve read Jack’s twice-weekly newsletter for awhile now and always enjoy his perspective on money and life. The newsletter course he launched with Nathan Baugh is actually what kickstarted me to launch Move to Improve! Click the recommendation link below 👇️ 

Welcome to Spring, dear friends. Lord & traffic willing, I’m heading to DC this weekend to check out the infamous cherry blossoms. 🌸 Enjoy the rest of the week, and I’ll see you and the friend you get to sign up 😉 here next Wednesday!

Keep moving,

Drew

The content in Move to Improve is meant to be informative in nature, but it should not be taken as medical advice. It is always a good idea to consult with a trusted health professional before making any major lifestyle changes that could have a significant impact on your health. This is not a medical resource, and any opinions and articles are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional. Please think critically and take what I say with a grain of salt (aka don’t sue me).