Here are the most effective strategies when it comes to avoiding...

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Here are the most effective strategies when it comes to avoiding sunburns.

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*Standard disclaimer that nothing in this thread should be used as a substitute for medical advice*

For starters i'd like to make something very clear for people who might think that we don't need sunlight and we can just use a vitamin D supplement and call it a day: We need to get full spectrum sunlight if we want to be healthy.

Lack of full spectrum sunlight has been proven as bad as smoking and will lead to insomnia, mitochondrial dysfunction (think fatigue for starters), gut issues, getting sick very often, low libido, hormonal issues and a lot more.

Heck, even molecules containing π-electrons and UV light work synergistically as you can see in the picture down below.

Sunlight is that important for our health.

But that being said, there's doing sunlight exposure the right way which will lead to improved skin health, gut health, sleep, hormonal health and a lot more, and also doing sunlight exposure the wrong way which will age the skin a lot, causes insomnia, stress and a lot more.

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The first step towards doing sunlight exposure the right way is to understand some basic facts about ultraviolet radiation .

1. It ranges between 100-400 nm so it's not visible.

2. There are three main types of UVR.
-UVC (100-280nm) (Absorbed by the ozone layer)
-UVB (280 - 315 nm). (Absorbed by the epidermis)
-UVA (315-400 nm). (Absorbed by the ermis)

First of all, UV radiation was one of the main drivers of evolution.

This isn't a joke, a good starting book on this topic is the origins of order if you are interested in learning more.

Then, without UVB the synthesis of sulfated vitamin D can not be stimulated and this is a big deal since we can only cover maybe ½ of our vitamin D needs from food (at the very very very very best).

This is not a small deal since as i like to say, it is impossible for a health issue to be resolved or decently improved if a person has suboptimal vitamin D levels.

Without enough vitamin D we can not have:
-A healthy immune system
-Healthy bones
-A healthy hormonal profile (testosterone and androgens in general, thyroid hormones, insulin, progesterone, leptin (to be fair though, since this (leptin) is related to adiponectin, this only happens when a person reaches >50ng/dl from what most research indicates) etc)
-A healthy liver
-Healthy skeletal muscles
-Healthy skin
-A healthy gut
-Detox properly
and more.

Why this is the case is not hard to understand since for example vitamin D, plays a role in dopaminergic neurogenesis and differentiation, its receptor is crucial for many things but also crucial for helping various steps during the detoxification of xenobiotics, directly influences the tight junctions (or you can reas about the vitamin D–cathelicidin pathway), stimulates the expression of insulin receptors, the CYP2R1, CYP27B1 and CYP24A1 enzymes are affected by vitamin D, affects the GH axis, obviously influences calcium handling in the Leydig cells through calbindins for example, is needed in order for the gut to make antimicrobial peptides, the VDR is essential for hair follicle homeostasis and more.

As stated, one way that we posses in order to get vitamin D3 are UV-B rays that convert 7-dehydrocholesterol (as substance in the skin that's pretty close the end of the conversion of cholesterol from lanosterol and is often referred to as pro-vitamin D3) to vitamin D3.

That's kind of what happens in plants as well where UV-B rays allow ergosterol to turn into ergocalciferol aka vitamin D2.

If all these sound too mumbo jumbo here's the deal: UV-B rays hit the skin -> We get pre-vitamin D3 -> and then two hydroxylations happen, one in the liver on carbon 25 (in order to get 25-hydroxyvitamin D) and one in the kidneys on carbon 1 (in order to get 1,25-dihydroxyvitamin D).

That's it.

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But that’s not all when it comes to UVB.

It also stimulates the synthesis of melanin which is a pigment made by melanocytes and is a semiconductor that protects our skin from UV, binds metal ions, regulates dopamine, protects our neurons, eyes and more.

Note: We have 3 main types of melanin:
-Eumelanin
-Pheomelanin
-Neuromelanin
All 3 are vary important for varies reasons.

UVB even affects the synthesis of beta endorphins.

It’s also crucial for neurotransmitter health through the impact that it has on aromatic amino acids among other things with a benzene ring.

If we want to have a healthy intracutaneous and cHPA axis we NEED UVR.

Also keep in mind that UVB can also upregulate the expression of MC1R and is also crucial for glucosteroidogenesis.

Again, these and many other effects are INDEPENDED of vitamin D production.

In fact it is UVR is so crucial that when the eyes of mice (just the eyes) were exposed to UVB ithe serum levels of α-MSH, b-endorphin, ACTH, CRH, and urocortin 2 increased a few hours later.

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But how about UVA?

It is very true that for the things mentioned (b-endorphins for example), UVB has a bigger impact, BUT, a “medium dose” of UVA1 (340-400 nm) has been shown to improve atopic dermatitis and scleroderma.

In general, UVA supports the release of nitric oxide which is partly why sunlight has cardiovascular benefits that are independent from vitamin D.

And vasodilation is not a small thing either.

Excessive vasoconstriction can lead to headaches, migraines, fatigue, eyesight issues and even exacerbate the healing of scars and even hair loss.

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Now someone might think, "HOLD ON, i do not care about all these because i can just put on sunscreen with a 50 SPF and call it a day".

Wrong.

Even though i am not a health hippie totally against sunscreens especially in cases of people who have newly formed scars for example due to injuries, sunburns or even acne, this doesn't make them totally fine.

If you take most of the commercially sold sunscreens, you will find ingredients such as the following:
-Ethanolamine compounds (cocamide DEA, MEA, TEA and others)
-Parabens (e.g. butylparaben)
-Formaldehyde
-releasing preservatives (diazolidinyl urea, imidazolidinyl urea, quaternium-15, DMDM hydantoin)
-Sodium laureth sulfate and other –eth compounds (possible 1,4-dioxane and ethylene oxide contamination)
-Benzophenone
-Homosalate
-Octinoxate
-Oxybenzone
-Padimate O
-Para-aminobenzoic acid (PABA)
-Polyacrylamide (possible acrylamide contamination)
-PTFE (possible PFOA contamination)
-Petrolatum (possible PAH contamination)
and all of these are proven toxins.

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Now here are the most effective steps one can take in order to avoid sunburns.

Step 1: Expose yourself to that sunrise and sunset light WITHOUT wearing something that alters the natural light spectrum such as sunglasses.

The early A.M late filled with NIR and red light, prepares your body for receiving sunlight exposure later in the day (photobiomodulation preconditioning) and the late P.M sunlight is crucial for repairing our skin (photobiomodulation repair).

Step 2: Do not eat late at night. Our skin has a circadian rhythm and eating late at night disrupts it which results in weakened potency of certain protective enzymes.

Step 3: Ground, stop consuming sodium fluoride, using chlorine, manage your exposure to nnEMFs and in general, try to avoid factors that reduce the ability of the body’s cellular water to hold a charge.

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Step 4: Try to avoid sunglasses while you're out in the sun.

Sunglasses partly block UV light by default so you're not even signaling to your body to produce melanin.

Step 5: Consume enough minerals such as zinc, mineral magnesium and potassium but also vitamin C and E.

Step 6: Clean up your diet and make sure that it's made out of whole foods (animal products, fruits, veg, some oils such as EVOO or coconut oil, quality seafood etc)

Step 7: Less omega 6s and more omega 3s from quality sources.

Step 8: GRADUALLY expose yourself to sunlight and never forget the little thing called hormesis.

Step 8: DO NOT add additional sources of oxidative stress such as smoking, vaping or boozing while getting sunlight.

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Studies:
aacrjournals.org/cancerres/arti…
pubmed.ncbi.nlm.nih.gov/30956030/
pubmed.ncbi.nlm.nih.gov/9764844/
pubmed.ncbi.nlm.nih.gov/18306161/
sciencedirect.com/science/articl…

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Contextual note: People who suffer from conditions that lead to prostaglandin release, could consider adding natural supplements that can lower prostaglandins by inhibiting COX-2 (most of these also inhibit PLA2 blocking upstream signaling (e.g., NF-κB, MAPK) and reducing COX/LOX activity downstream) such as:

-Whole food vitamin E (no more than 200IUs)
-Curcumin
-Ginger
-Chamomile
-Boswellia
-Quercetin
-Nettle
-Magnesium
-Holy basil
-Rosemary

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That was it.

I hope that there wasn't something too complicated inside this thread and that you also found some practical steps you can take inside of it.

If you like it make sure to leave a like/RT.

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