Sunlight: why the benefits still outweigh the risks
We’ve been told to fear the sun—to lather up, hide our skin, and avoid midday rays like they’re toxic. But let’s take a breath and look at the whole picture: sunlight is not your enemy. In fact, when approached with respect (not fear), it’s one of nature’s most powerful tools for hormone and circadian rhythm balance, immune health, mood support, and more.
Let’s talk about why strategic sun exposure is not only safe but necessary.
Why does the sun make us feel good?
Sunlight positively impacts mood and well-being by triggering the release of serotonin, a neurotransmitter that boosts mood and helps regulate emotions.
Yes, it can change us at a cellular level. When UVB rays hit your skin, your body begins producing vitamin D, a hormone-like nutrient that influences over 1,000 genes.
Low vitamin D is associated with:
Hormone imbalance (including low progesterone and estrogen dominance)
PMS and irregular cycles
Thyroid dysfunction
Depression and anxiety
Low immune resilience
Poor bone health
Sunlight is also key for regulating melatonin and cortisol, your sleep and stress hormones. Morning sunlight helps set your circadian rhythm, improves sleep quality, and keeps inflammation in check.
If you’re dealing with fatigue, mood swings, irregular cycles, or struggling to conceive, you need to consider your relationship with the sun.
Sunlight + Fertility: What the Research Shows
For those of you on a TTC journey, this is big: multiple studies show that women with higher vitamin D levels have better ovulation patterns, improved egg quality, and higher conception rates.
Plus, the light signal your body receives from sun exposure (especially morning light) plays a role in balancing LH (luteinizing hormone) and FSH (follicle-stimulating hormone)—two critical players in ovulation.
Sunlight exposure can:
Support regular ovulation
Reduce PCOS symptoms
Improve implantation rates
Support progesterone production (yes, the luteal phase queen!)
Mental Health, Seasonal Shifts & Light Deficiency
If you feel more anxious, irritable, or low-energy during fall and winter, you’re not imagining it. Seasonal Affective Disorder (SAD) is real, and sunlight is a powerful antidote.
As we’ve discussed, sunlight boosts serotonin (your feel-good neurotransmitter)
Natural light exposure reduces anxiety and depression
Regular sun time can be as effective as antidepressants for mild to moderate depression (without the side effects)
And here’s the thing: indoor lighting doesn't cut it. Even on a cloudy day, outdoor light is 100x stronger than your brightest living room lamp.
So… Is the Sun Safe?
Yes, and—like anything powerful—it depends on how you use it.
We’re not talking about tanning beds, burning on a beach trip, or skipping shade at noon in July. We’re talking about intentional, unfiltered, skin-on-the-sun exposure for 10–30 minutes a day, depending on your skin tone, time of year, and location.
The key is:
Start slow and build tolerance
Expose larger areas of skin (arms, legs, back) without sunscreen for short periods
Avoid burning (burns are inflammatory and harmful)
Use food-based antioxidants (like berries, leafy greens, and omega-3s) to protect from the inside out
Use hormone-safe sunscreen in sensitive areas. After this short, unfiltered exposure, you can use it all over your body. Remember: the skin is an organ too.
Ok, Dr. K. I’m kind of confused. What should I do? Here’s my simple step-by-step guide to getting healthy sunlight and the most out of it.
🌞 How to Build a Sun-Positive Lifestyle
Start simple:
Get outside within 30 minutes of waking. Even 10 minutes on your porch can regulate cortisol and boost energy.
Take your movement outside. Walks, yoga, even emails from a sunny place count.
Expose skin to the sun. The more surface area, the better the vitamin D conversion.
Don’t wash off vitamin D too quickly. Give it a few hours post-exposure before using soap on arms/legs.
Eat antioxidant-rich foods. These help your skin thrive in the sun, not suffer from it.
Final Thoughts: Sunlight Isn’t Something to Fear
The modern health conversation got it twisted. Yes, skin cancer is real, and we need to be smart. But the risks of chronic light deficiency, low vitamin D, poor sleep, and hormone disruption are just as real.
At Navigate Wellness, we’re all about root-cause healing. And sunlight? It’s a root-level input your body was designed to receive.
So let the light in. Your hormones (and your mood) will thank you.
Curious about safe sun practices and clean sunscreen? Read my article on Non-Toxic Sunscreen & How to Use It Wisely.
