Based on the quantity of sunlight needed for the efficient synthesis of vitamin D, experts have recommended that people spend 20 minutes a day in the sun. The average amount of time that people can spend outside in the sun without damaging their skin or raising their risk of developing skin cancer is twenty minutes. Dr. Nirmala Rajagopalan, a general practitioner and nutrition coach, advised people to use sunscreen to protect their skin if they must be outside for an extended period of time.
Experts claim that exposure to vitamin D enhances mood, immunity, gut health, muscles, bones, skin, and sleep quality.
Everybody needs a different amount of sunshine each day, depending on their skin type, location, and general health.
Dr. M K Singh, senior consultant in internal medicine at Marengo Asia Hospital in Gurugram, stated that “generally, spending 10–30 minutes in the middle of the day in the sun several times a week can provide sufficient vitamin D, crucial for bone health and immune function.”
It is important to keep in mind that tropical regions, with roughly 12 hours of sunlight per day, are covered by this 20-minute average exposure to sunlight. “Those with darker skin tones require roughly half an hour of sunlight each day. According to Dr. Rajagopalan, this is because darker skin tones contain more melanin, which makes the skin slightly less receptive to sunlight.
Individuals who reside in colder climates with prolonged and severe winters would need to extend their time spent in the sun. According to Dr. Rajagopalan, “people living in such cold climates would need exposure to about two hours of sunshine per day for effective production of vitamin D.”
Additionally, the body needs sunlight in order to maintain its circadian rhythm, or cycle of sleep and wakefulness. “Sleep and intestinal health are directly related. Improved sleep quality is positively correlated with improved gut health. Our immunity and moods are directly impacted by gut health, according to Dr. Rajagopalan.
But according to Dr. Singh, excessive sun exposure can lead to risks like skin damage and an increased risk of skin cancer.
Finding the right balance is essential; while engaging in outdoor activities, wearing sunscreen and protective clothes guarantees the health benefits of sunshine without sacrificing skin integrity. Expert consultation can be used to establish the need for customized sun exposure based on unique situations.
