Sun Exposure & Sunscreen: Health Benefits & Risks and is Sunscreen Safe?

Discover why sun exposure is both good and bad for us and how to get your daily vitamin D and other health benefits while protecting against ageing and cancer.

Is sunscreen toxic and what’s the difference between chemical and mineral sunscreens? Which SPF factor should you use and what other ways can you protect yourself from the sun while still getting the benefits?

In this episode of Quest Biohacking I dive into sun exposure and protection. Looking at the science and the practical considerations of being out in the sun and answering many of the common questions we all have.

Show Notes

Social Links

X: https://x.com/TimQuin0/status/1950607628750516295

Instagram: https://www.instagram.com/p/DMvW2pACK3S/?igsh=MXNmNzZva2prbnB0NA%3D%3D

 

Research Sources

 

Best sun creams: Which? Best Buys and expert buying advice

https://www.which.co.uk/reviews/sun-creams/article/how-to-buy-the-best-sun-cream-a2D9z5d0dX0F?source_code=X21AAA&utm_source=google&utm_medium=cpc&utm_content=generic&gclsrc=aw.ds&gad_source=1&gad_campaignid=21337123394&gbraid=0AAAAADoAS40HmmPtD_QZJTyzxxKjRD7Vo&gclid=Cj0KCQjwnJfEBhCzARIsAIMtfKKojRyrkhsd6B_eA9k64UU59Vb5aVFtybka2av9DV-Fc5tAGIHaFl4aAjxWEALw_wcB

 

Sunlight and Vitamin D

https://pmc.ncbi.nlm.nih.gov/articles/PMC3897598/

 

What to know about the health benefits of sunlight

https://www.medicalnewstoday.com/articles/benefits-of-sunlight

 

The Health Benefits of Sunshine (and How Much You Need Per Day)

https://health.clevelandclinic.org/how-much-sunshine-you-need-daily

 

Sunscreen and Sun Safety

https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/

 

Sunscreen: What science says about ingredient safety

https://www.bbc.co.uk/future/article/20190722-sunscreen-safe-or-toxic

 

The ABCs of sunscreen

https://www.ucihealth.org/blog/2022/05/the-abcs-of-sunscreen-spf

 

How to Apply Sunscreen

https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/how-to-apply-sunscreen

 

Sun protection 101: essential tips from Cancer Council for UV safety

https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/10-myths-about-sun-protection

 

Ultraviolet Index

https://en.wikipedia.org/wiki/Ultraviolet_index

Radiation: The ultraviolet (UV) index

https://www.who.int/news-room/questions-and-answers/item/radiation-the-ultraviolet-(uv)-index

How does the sun and UV cause cancer?

https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/sun-uv-and-cancer/how-does-the-sun-and-uv-cause-cancer#Keyreferences0

 

Sunlight and skin cancer

https://pmc.ncbi.nlm.nih.gov/articles/PMC113773/

 

UV Radiation & Your Skin

https://www.skincancer.org/risk-factors/uv-radiation/

 

American Cancer Society

https://cancerstatisticscenter.cancer.org/

 

Vitamin D Deficiency and Cardiovascular Disease Risk Factors Among American Indian Adolescents: The Strong Heart Family Study

https://www.cdc.gov/pcd/issues/2025/24_0354.htm

 

Definition of Solar Radiation

https://www.carboncollective.co/sustainable-investing/solar-radiation

How to Have More Energy: Recharging Your Mitochondria (with infrared energy) Is a Real Thing

https://www.instagram.com/reel/DMOFXpryzTM/?utm_source=ig_web_copy_link&igsh=MW5peXl6bmtuMmhucQ==

 

UV Index App

https://apps.apple.com/us/app/uv-index-widget-worldwide/id1100568288

 

Full Show Transcript

Sun Exposure & Sunscreen: Health Benefits, Risks and is Sunscreen Safe?

00:45

Hey everybody, Welcome back to Quest Biohacking. Now this episode is pretty relevant right now for all of us in the Northern hemisphere as we approach the middle of summer and the hottest time of year - although as always here in the UK, it’s anyone's guess as to how much sun we’ll actually get. The great British weather likes to keep us guessing! 

But regardless, I wanted to get a better understanding of sun exposure and the best way to protect ourselves from it – because aside from hearing that a bit of sun is good for us but more than a bit is bad for us, I was pretty ignorant to be honest.

And what spurred me to dig deeper was a recent report I read in Which?, the consumer magazine, that reviewed and compared various sunscreens for their effectiveness, with many of them falling short of their claims about how protective they were.

And you frequently hear how damaging the sun’s rays are and how it’s a major cause of skin cancer. But then you have others talking about the benefits and how we need it for vitamin D production, which is vital for bone health, immune function, and calcium absorption and it’s also an instant mood booster for many of us.

Then I also had lot of questions about sunscreen - what is the best type? What factor should I use? How often should I re-apply it, is it bad for my skin?

So I felt like I needed some clarity. So I popped my research goggles on and hit the archives. And these are the key questions I went in with:

• Is the sun bad for us?

• Is the sun good for us?

• Should we get a minimum amount of daily unprotected sun exposure or is it best to always wear sunscreen?

• Does the amount of sun we need depend on our skin type and if so how do I know what the right amount is for me?

• Is sunscreen bad for us?

• What factor should I use?

• How often should I reapply?

• What’s the best type of sunscreen?

• Does clothing alone protect from the sun’s rays?

And this is what I found: 

So, I’m not gonna beat around the bush and it’ll probably come as no surprise that from the research I did I discovered that excessive sun exposure represents one of the most significant environmental health risks we face. The sun absolutely emits harmful rays that damage our bodies at a cellular level and mess with our DNA. Skin cancer rates have tripled over the past three decades, with over 5,500 people diagnosed with skin cancer every day in the US alone. But, at the same time vitamin D deficiency affects over a 3rd of the population, partly due to not getting enough sunlight. And it’s a similar story here in the UK and many other countries.

So let’s take a look at these serious health risks posed by excessive sun exposure and get a better handle on why some is good for us but too much is bad for us and just how much too much actually is. I’ll explore a bit of the science behind different types of UV radiation, and try to provide some evidence-based guidance on the best ways to protect yourself from the sun.

04:08

UNDERSTANDING UV RADIATION 

To understand the risks and benefits it’s helpful to understand ultraviolet or UV radiation. The sun emits three types of UV radiation: UVA, UVB, and UVC.

UVC radiation is the most dangerous, but it's completely absorbed by the Earth's atmosphere and doesn't reach the surface. So unless you're an astronaut or until space tourism becomes a thing we don’t need to worry about this. So UVA and UVB are what we need to understand.

UVA radiation makes up about 95% of the UV radiation reaching Earth's surface. These rays have longer wavelengths and can penetrate deeper into the skin to the dermis layer. UVA is present at relatively constant levels throughout the day and it can penetrate glass and clouds. UVA radiation is the primary type responsible for skin aging, wrinkles, and age spots. It also contributes to skin cancer development, particularly melanoma, and suppresses immune function in the skin.

UVB radiation accounts for around 5% of UV reaching Earth but is more intense. These shorter wavelengths primarily affect the epidermis, the skin's outer layer. UVB intensity varies wildly throughout the day, being strongest between 10 AM and 4 PM. And it is the primary cause of sunburn and is directly linked to most skin cancers. However, UVB is also responsible for vitamin D synthesis and that’s a good thing!

The UV Index, developed by the World Health Organization, measures UV radiation intensity on a scale from 1 to 11+. A UV Index of 1-2 is considered low risk, 3-5 is moderate, 6-7 is high, 8-10 is very high, and 11+ is extreme. At UV Index levels above 3, it recommends you use sun protection measures for extended outdoor exposure.

And by the way, if you have an iphone there’s a neat free app called UV Index that shows you what the UV index is where you are and it gives you a forecast so you can plan ahead. You can even set it to give you alerts if it gets above a certain UV level. It’s really good, so I’ll pop a link in the show notes if you want to try it out. I’m not sure if it’s available on Android.

So what is the definition of extended sun exposure? Well it’s tricky because there’re a lot of variables.

Things like your geographical location, altitude, time of day, season, and weather conditions all affect UV exposure. UV radiation increases by 10-12% for every 1,000 meters of altitude. Snow can reflect up to 90% of UV radiation, water reflects 10-15%, and sand reflects 15-25%, so all of these can significantly increase exposure to UV and the intensity of the UV. And your skin type also plays a big part in determining what constitutes too much. So it is difficult to give an accurate answer but there are guidelines and I’ll come onto these a little later.

07:58

THE DANGERS OF EXCESSIVE SUN EXPOSURE

So what I’d like to do now is talk about the dangers of excessive sun exposure. And I’ll split this into short-term, acute effects and long-term chronic effects.

Acute Effects of Sun Exposure

Sunburn is the most immediate and recognizable sign of UV damage. When UV radiation damages skin cells, it triggers an inflammatory response that causes redness, pain, and swelling. Severe sunburn can cause blistering, nausea. fever, chills and other symptoms. Each sunburn episode increases skin cancer risk, with five or more sunburns in youth doubling melanoma risk later in life.

UV radiation also causes acute immune suppression in the skin. This suppression can reactivate dormant viral infections, such as cold sores, and may reduce the skin's ability to detect and eliminate cancerous cells. So short-term it’s bad news!

Chronic Effects of Sun Exposure

And if too much short-term exposure sounded bad, it gets even worse over the long haul.

Skin Cancer

Skin cancer is the most serious long-term consequence of too much sunlight. There are three main types:

Basal cell carcinoma is the most common form, typically appearing as a pearly or waxy bump, often with visible blood vessels. While rarely fatal, it can be locally destructive and disfiguring if untreated.

Then you have squamous cell carcinoma, which often appears as a firm, red nodule or a flat lesion with a scaly surface. This cancer can spread to other parts of the body if not treated quickly.

And finally you have melanoma, which is the deadliest form of skin cancer. It can develop in existing moles or appear as new, irregular pigmented lesions. Melanoma can spread rapidly through the lymphatic system and bloodstream. The five-year survival rate for melanoma caught early is over 90%, but drops to 15% once it spreads to distant organs.

Photoaging and Skin Damage

Chronic sun exposure also causes photoaging, which is distinct from chronological aging. UV radiation breaks down collagen and elastin fibers in the skin, leading to wrinkles, leathery texture, and loss of skin elasticity. This process is cumulative and largely irreversible.

Solar lentigines, commonly called age spots or liver spots, are flat, brown spots that appear on sun-exposed areas. These represent areas of increased melanin production in response to UV damage.

Actinic keratoses are rough, scaly patches that develop on sun-exposed skin. These are considered precancerous lesions, with 5-10% potentially progressing to squamous cell carcinoma.

Eye Damage

UV radiation can cause serious eye damage, including cataracts, macular degeneration, and pterygium (growths on the white part of the eye). Acute exposure can cause photokeratitis, essentially a sunburn of the cornea.

Individual Risk Factors

Skin type significantly affects how quickly the sun will damage your skin. The Fitzpatrick scale classifies skin types from 1 (very fair, always burns) to 6 (very dark, never burns). People with Types I and II face the highest risk of UV damage.

Other risk factors include family history of skin cancer, numerous moles, previous skin cancer diagnosis, immunosuppression, and occupational sun exposure.

13:03

THE BENEFITS OF SUN EXPOSURE

Given the serious health risks we've discussed, why does it feel so good to feel the warmth of the sun on our skin? Understanding the biology behind this can help explain why we're naturally drawn to something that can be so harmful.

So let’s run through what sunlight is actually good for. I’ve identified 5 things:

1. Neurochemical Responses

Sunlight triggers several neurochemical responses that create feelings of well-being. When sunlight hits the skin, it stimulates the release of endorphins - the body's natural "feel-good" chemicals. And I suppose if you think about it, being out in the sun is often associated with positive experiences like vacations, outdoor activities, and summer garden parties. These psychological associations can create conditioned responses where sunlight becomes linked with positive memories and emotions.

The sun also increases production of serotonin in the brain. Serotonin is a neurotransmitter that regulates mood, sleep, and appetite. Higher serotonin levels are associated with improved mood and feelings of calm and focus. This is why many people experience mood improvements on sunny days and why light therapy is used to treat seasonal affective disorder.

From an evolutionary standpoint, our attraction to sunlight likely developed because moderate exposure provided survival advantages through vitamin D synthesis, which is a key component for bone health, immune function, and reproduction. Our brains evolved reward pathways that encouraged behaviors that would help us survive - including getting adequate sunlight. And this evolutionary instinct is no doubt still hard-wired into our DNA.

2. Vitamin D

The most well-documented benefit of sun exposure is vitamin D production. When UVB radiation hits the skin, our body produces vitamin D3 - this is the type of vitamin D we can produce naturally. This process is most efficient when the sun is high in the sky and shadows are shorter than body height.

Vitamin D is essential for bone health, immune function, and cellular regulation. Deficiency is linked to increased risk of respiratory infections, autoimmune diseases, cardiovascular disease, and certain cancers.

Now the amount of sun needed for adequate vitamin D production depends on skin type, location, season, and time of day. And from my research, generally, people with fair skin need 10-15 minutes of midday sun several times per week, while those with darker skin may need 20-30 minutes or more.

 

3. Warmth and Comfort

The physical sensation of warmth from sunlight activates thermoreceptors in the skin, which send signals to the brain that can trigger the release of dopamine, which is a comfort-inducing chemical and is associated with motivation, reward, and pleasure. And this may explain why some people develop what appears to be an addiction to tanning.

4. Circadian Rhythm Optimization: Our circadian rhythm is the body's natural, internal process that regulates the sleep-wake cycle and repeats roughly every 24 hours. It influences various biological processes, including hormone release, body temperature, and alertness, and is primarily affected by light and darkness

Getting sunlight in the morning, helps to anchor our circadian rhythms by suppressing melatonin production (melatonin is the chemical our body produces in response to darkness and helps to make us sleepy) So by reducing production this promoting alertness. When our circadian rhythms are properly aligned, we experience better sleep, improved mood, and enhanced cognitive function.

And this is something I can personally vouch for. For a good couple of years now I’ve made it part of my daily routine to go for a walk first thing in the morning. And I can physically feel my body waking up and becoming more alert as I walk and I’ve definitely noticed my energy levels are more stable during the day and I typically start to get tired in the evening around the same time every day, where previously it’d vary wildly.

5. Increased Energy

As we age we, have less energy and this is linked to how well our mitochondria function. And mitochondria are essentially the powerhouses of our cells and produce the energy needed for the cell to function. A new study shows that we can effectively recharge our mitochondria and boost our energy levels through exposure to infrared light of a certain frequency (around 850 nm). And light of this frequency passes straight through our bodies and as it does it essentially rejuvenates our mitochondria and sunlight naturally provides this wavelength. This is something that Professor Andrew Huberman recently talked about and I’ll drop a link to his video in the show notes.

 

The Paradox

So all of these pros and cons leave us with a bit of a biological paradox: our bodies are programmed to seek something that can be beneficial in small doses but harmful if you get too much. The sun is a great example of how you can actually get too much of a good thing! So the key is to strike a balance - getting enough sun to reap all of these wonderful benefits but being mindful of when we have had enough. So this poses a question:

19:13

DO YOU ALWAYS NEED TO PROTECT YOURSELF IF YOU ARE GOING OUT IN THE SUN?

on a bright, sunny day, should we get some exposure before applying sunscreen or covering up? Well, turns out there’s no black and white answer. Because it depends on how long you are going to be in the sun, how strong the sun is on any given day, how dark your natural skin tone is, what altitude you are at and other factors. But from all of the research I did, the overwhelming advice from dermatologists is that if you are going to be out in the sun for an extended period you should cover up or apply sunscreen first.🟢

If you have light skin, you only need around 10-15 minutes of sunlight to give you all of the vitamin D benefits you need and if you have darker skin you still only need 15-30 minutes. Anything above these upper limits won’t give you any additional benefits but they will increase your risk of skin damage - aging your skin quicker and increasing your risk of cancer.

And bear in mind that sun exposure is cumulative. So it’s not like you can say “well, I’m only nipping to the corner shop or I’m just doing the school run and I’m only going to be in the sun for 10 minutes” if you are going to be in the sun for 10 minutes multiple times that day without any protection you could be getting a fair amount of skin damage.

For example, you might say, well, I am literally going to be in the office all day so I’ve only got a 5 minute walk in the sun either side of my working day. But in reality you’ll probably get a lot more than that by the time you’ve driven to the station and absorbed sunlight through the windows of your car for 15 minutes and also through the windows of the train for another 40 minutes.

Then you’ve got your 5 minute walk from the station to the office. You pop out for 15 minutes in your lunch break to grab some food and then you might absorb some sunlight through the office windows during your working day. Then you’ve got your return journey where you’ll get a load more sun.

Now I’m not suggesting we all slap sunscreen on just to go to work but I’m just trying to illustrate how, before you know it, you’ve easily been in the sun for a significant amount of time, far in excess of what we need for our daily vitamin D needs.

So we need to be mindful of protecting our skin and another good way of doing this is to avoid the sun when it’s most intense, which is when it is highest in the sky. And the general advice is to avoid being out in it for roughly a 4-6 hour window around midday. In the UK, it tends to be most fierce between 11am-3pm but it will vary depending on where in the world you are.

Another way of gauging intensity is by using the shadow test. Just look at your shadow on the ground, if it’s taller than you the sun’s rays will less damaging than if your shadow is shorter than you.

22:35

TYPES OF SUNSCREEN: HOW DO THEY WORK AND HOW EFFECTIVE ARE THEY?

But ultimately, if the sun is bright - that UV index is 3 or higher, and you are going to be in the sun for an extended period with your skin exposed you should be using a sunscreen.

So let’s do a bit of a dive into sunscreen because I had lots of unanswered questions about them. We’ll run through the different types of sunscreens that are available, how they work, how effective they are and address some of the health concerns about them.

Mineral Sunscreens

Mineral sunscreens contain zinc oxide and/or titanium dioxide as active ingredients. These compounds sit on the skin's surface and physically block or scatter UV radiation. They provide broad-spectrum protection against both UVA and UVB rays.

Zinc oxide provides the best UVA protection of any sunscreen ingredient approved by the FDA. It's photostable, meaning it doesn't break down in sunlight, and is generally considered safe for all skin types, including sensitive skin and children.

Titanium dioxide is also photostable and provides good UVB protection, though its UVA protection is less comprehensive than zinc oxide. It's often used in combination with zinc oxide for broad-spectrum coverage.

Mineral sunscreens often leave a visible white cast on the skin, especially on darker skin tones. This can make them less appealing if you’re concerned with appearance.

They are often thicker, greasier, and harder to spread compared to chemical options. This heavy feel does put some people off, particularly if you are wearing makeup over them or you’re in humid conditions.

Chemical Sunscreens

Chemical sunscreens are the alternative. These work differently and they contain organic compounds that absorb UV radiation and convert it to heat. Common ingredients include oxybenzone, octinoxate, octisalate, octocrylene, homosalate, and avobenzone.

These sunscreens are the ones that you will mostly see on the shelves of supermarkets and drug stores. They are typically easier to apply and less visible on the skin than mineral sunscreens. But they can cause skin irritation in some people and require reapplication more frequently.

25:33

HEALTH CONCERNS OVER SUNSCREENS

Several chemical sunscreen ingredients like oxybenzone, avobenzone, and others are absorbed into your bloodstream and detectable levels have been found in blood, urine, and breast milk

And there’s a lot of scrutiny into these chemicals due to their potential to disrupt our hormone balance because some studies suggest they may interfere with hormone function. The European Commission has found some of these chemicals unsafe at current concentrations and recommended stricter limits, but higher levels are still legally allowed.

Hawaii and several other locations have banned oxybenzone-containing sunscreens due to coral reef toxicity concerns.

Now, I’m not trying to be alarmist and it’s worth pointing out that most of the studies that have raised concerns were animal studies and there’s no conclusive evidence of harm in humans at typical exposure levels.

And while the FDA and European Health Agenciy have called for more safety data they currently advise continued use of sunscreen due to the much higher proven risk of sun-induced skin cancers.

 

Sunscreen Effectiveness Issues: Many sunscreens don't provide the SPF protection claimed on their labels. Independent testing by Consumer Reports and other organizations regularly finds products that provide significantly less protection than advertised.

Water resistance claims are often overstated. No sunscreen is truly waterproof, and even "water-resistant" products lose effectiveness after swimming or sweating.

Some sunscreen ingredients can become more toxic when exposed to sunlight, a process called photodegradation. This particularly affects some chemical UV filters.

Application and Reapplication: Most people apply far less sunscreen than the amount used in SPF testing. The standard testing uses 2 mg/cm² of skin, which translates to about 1 ounce (30 ml) - or an easier way of visualising it 3 tablespoons, for an average adult's body. Using less sunscreen will reduce the level of protection.

Sunscreen should be applied 15-30 minutes before going out in the sun and reapplied every two hours, or more frequently after swimming, sweating, or towel drying.

28:15

WHAT SUN PROTECTION FACTOR (SPF) SUNSCREEN SHOULD I USE?

Sunscreens come in different factors or levels, usually indicated by their SPF (Sun Protection Factor) number. The range typically goes from SPF15 to SPF50+, and each factor gives your skin a certain level of protection from burning and long-term sun damage. 

Here’s how it works:

SPF is a measure of how well a sunscreen protects against UVB rays—the rays that cause sunburn. The higher the SPF, the more UVB rays are filtered:

• SPF15: Blocks about 93% of UVB rays.

• SPF30: Blocks about 97% of UVB rays.

• SPF50: Blocks about 98% of UVB rays.

Nothing blocks 100% of UV rays.

So why are there different factors?

Different SPF factors let you choose how much protection you want or need based on:

Skin type: Fair skin burns faster, so higher SPF is better.

Location and time: UV is stronger at midday and closer to the equator.

Planned activities: If you are going in water, doing something physical that will make you sweat, or know you are going to be in the sun for a long period of time, use a higher SPF.

So which SPF Should You Choose?

Here in the UK, the NHS and British dermatologists recommend:

SPF30 or higher for most people. And you want what’s called broad-spectrum protection: Make sure your sunscreen offers both UVB (SPF number) and UVA (star rating, or the “UVA” circle symbol) protection. And you want to see at least a 4-star UVA rating on the label.

If you have very fair skin, a family history of skin cancer, or will be outside for a long time, just choose SPF50 for the best protection.

30:27

PRACTICAL SUN PROTECTION STRATEGIES

Effective sun protection needs a multi-pronged approach that goes beyond sunscreen alone.

Timing and Avoidance: The most effective sun protection strategy is to avoid being out in it during peak hours, typically 10 AM to 4 PM. When the UV Index is above 3, protective measures are advised for extended outdoor exposure.

The "shadow rule" provides a simple gauge: when your shadow is shorter than you are, UV radiation is at its most intense.

Protective Clothing: Clothing provides the most reliable sun protection. Tightly woven fabrics offer better protection than loose weaves. Darker colors generally provide better UV protection than lighter colors, though they may be less comfortable in hot weather.

Ultraviolet Protection Factor (UPF) ratings indicate how much UV radiation a fabric blocks. UPF 30 blocks about 97% of UV radiation, while UPF 50 blocks about 98%.

Hats and Sunglasses: Wide-brimmed hats provide good protection for the face, neck, and ears. Baseball caps offer limited protection because they don't protect the neck or ears very well.

Sunglasses should block 99-100% of UVA and UVB radiation. Just check the tag when you buy them because some cheap fashion sunglasses may not. Big lenses and wraparound styles will give you better protection by reducing UV exposure from the sides.

Seeking Shade: Natural shade can reduce UV exposure by 50-95%, depending on the density of coverage. Beach umbrellas and other portable shade structures provide less protection than trees or buildings due to UV reflection from surrounding surfaces.

Combining Protection Methods: The most effective approach combines multiple protection methods: seeking shade during peak hours, wearing protective clothing and hats, using sunglasses, and applying sunscreen to exposed skin.

Special Considerations: Children under 6 months should avoid direct sun exposure and shouldn't use sunscreen. Protective clothing and shade are the primary protection methods for infants.

33:01

COMMON QUESTIONS ABOUT SUN EXPOSURE AND SUNSCREEN

Alright. I thought it’d be useful to round out now, with a few common questions that people often ask about sun exposure and sunscreen in case I’ve not directly covered them.

Q1: Does sunscreen prevent vitamin D production? A: While sunscreen reduces vitamin D synthesis, it doesn't completely block it. SPF 30 sunscreen still allows about 3% of UVB rays through, which is often sufficient for vitamin D production during normal daily activities. Most people get adequate vitamin D from brief, unprotected sun exposure on small areas of skin.

Q2: Is it safe to use expired sunscreen? A: Expired sunscreen may have reduced effectiveness. Chemical sunscreens can break down over time, while mineral sunscreens are more stable. If sunscreen has changed color, consistency, or smell, it should be discarded regardless of expiration date.

Q3: Can I get sunburned through glass? A: Most glass blocks UVB radiation but allows UVA to pass through. This means you won't get a typical sunburn through glass, but you can still experience UVA damage, which contributes to skin aging and cancer risk.

Q4: Do I need sunscreen on cloudy days? A: Yes, up to 80% of UV radiation can penetrate clouds. You can still get significant UV exposure on overcast days, particularly if you're near reflective surfaces like water or snow.

Q5: Are spray sunscreens effective? A: Spray sunscreens can be effective when applied properly, but they're often under-applied. They should be sprayed until the skin glistens, then rubbed in. Avoid inhaling spray sunscreens and don't apply them near the face.

Q6: Can dark-skinned people get skin cancer? A: Yes, though at lower rates than fair-skinned individuals. People with darker skin often develop skin cancers in areas with less pigmentation, such as palms, soles, and under nails. Late detection is more common in darker-skinned individuals, leading to worse outcomes.

Q7: Is there a difference between face and body sunscreen? A: Face sunscreens are typically formulated to be less greasy and less likely to cause breakouts. They may also contain additional ingredients like antioxidants. However, body sunscreen can be used on the face if it doesn't cause irritation.

Q8: Do I need to protect my lips from sun exposure? A: Yes, lips are particularly vulnerable to UV damage because they have very thin skin with little melanin protection. The lower lip is especially susceptible because it receives more direct sun exposure. Lip cancers, particularly squamous cell carcinoma, commonly occur on the lower lip. Use a lip balm with SPF 30 or higher, and reapply frequently as lip products are easily removed by eating, drinking, or licking lips. Look for lip products containing zinc oxide or titanium dioxide for the most reliable protection.

CONCLUSION

Getting the right amount of sun is a balancing act between reaping the benefits and avoiding the risks.  We need to understand that excessive exposure poses serious, cumulative health risks including skin cancer, premature aging, and eye damage. But moderate exposure provides essential vitamin D synthesis and other health benefits that shouldn't be ignored.

If it is a sunny day and that UV index is 3 or higher and you’re going to be out for a long period of time over the course of your day, even if this is broken up into smaller chunks of time, you’re best to cover up or wear sunscreen, regardless of how dark your skin is.

And bear in mind that your skin accumulates UV damage throughout your lifetime, so don’t just think sun protection if you’re on holiday or going out for the day in the great outdoors. You need to be mindful of it all the time to protect your long-term health.

Okay that’s everything I’ve got to say about sun exposure and sunscreen but I’d love to hear your thoughts on this subject so you’ll find links in the show notes to my post on Instagram and X where we can have a deeper discussion about this.

Thanks for joining me guys and I hope to see next time on Quest Biohacking. But until then, keep learning and keep biohacking your way to better health and a longer life.

By the way, I want help as many people as possible extend their lives, so if you feel this podcast has benefited you and you could spare 2 minutes to leave me a positive review, I’d really appreciate it, as it will help other health-conscious people like you find it. 

Quick medical disclaimer: It’s important to understand that anything discussed on this podcast are my own opinions based on my research. I’m not a nutritionist or a medical professional and nothing here is medical advice. You’ll find my research links in the show-notes and I always recommend you do your own research before starting any biohacking routine.