Sun exposure, now that summer is here, is one of the most powerful and at the same time most underrated tools for prolonging life. The key is in the how. Sunlight regulates our biological clock, improves mood, raises vitamin D levels (key to a healthy immune system and bone health), and stimulates the production of nitric oxide, which protects the heart. The problem is, above all, that it noticeably ages our skin when we sunbathe inappropriately or excessively.
The sun is not our enemy; we certainly need to protect ourselves, but we also need to know how to use it as a tool for health and longevity. As always, the problem isn’t the sun itself, but rather the misuse of it. The biggest problem is that excessive sun exposure accelerates skin aging, which occurs when UV rays degrade collagen, increasing oxidative stress and damaging cellular DNA. The result is thinner skin, more pronounced wrinkles, and dark spots. Intense, uncontrolled exposure can add visible years to your face in a short period of time.
And here comes the longevity paradox: “Interestingly, some recent studies have shown that moderate sun exposure is associated with lower all-cause mortality. In other words, avoiding the sun altogether may be more dangerous than consuming it prudently. Vitamin D is only part of the effect; hormones, circadian rhythms, and profound metabolic signaling also play a role,” explains Gonzalo Ruiz Utrilla, a biohacker expert on longevity.
We should also be careful with sunglasses all day. We know that retinal cells have sensors that detect light intensity and activate endocrine and neurological signals throughout the body. Well, these sensors influence the production of melanin, the natural pigment that protects our skin from sunburn: “If we wear sunglasses constantly, the body receives fewer solar warning signals and therefore produces less melanin. The result: we burn sooner. In the morning and at dusk, let your eyes detect the natural light environment,” advises Gonzalo.
Ruiz Utrilla recommends sunbathing without protection for 5–15 minutes a day, year-round, depending on our skin tone: “Apply sunscreen to your face, neckline, and hands if you’re going to be exposed for a longer period of time. Always avoid burning, as each burn accelerates aging and increases the risk of skin problems. Don’t block vitamin D; if you use full protection all the time, your vitamin D levels could plummet. Try to expose as much of your body as possible when sunbathing.”
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