Qamer Javed
For many people, sunlight carries positive associations: warmth, summer holidays, energy, and improved mood. And while the sun is essential for health — especially for vitamin D production — it’s also one of the most powerful environmental factors influencing how your skin ages and how well it stays protected.
According to Dr. Antti Rintanen, a doctor and founder of The Internet Doctor, skin health is shaped not only by genetics but by long-term habits. “Sun exposure is cumulative,” he explains. “The skin remembers every hour you’ve spent in the sun — and those small moments add up.”
Here’s what you should know about how sunlight affects the skin, and how to maintain healthy, resilient skin throughout the year.
Why Sunlight Matters More Than You Think
Your skin is your largest organ, and sunlight affects it in multiple ways — both helpful and harmful.
On the positive side, exposure to UVB rays stimulates vitamin D production, which supports bone strength, immunity, and mood regulation. Therefore without supplements, sunlight is essential. Many people feel more energized during sunny months for this reason.
But the skin also reacts to ultraviolet light (UV) with a stress response. Over time, repeated exposure contributes to:
- Premature aging, such as wrinkles, fine lines, and loss of elasticity
- Sunspots and uneven pigmentation
- Dryness and irritation, especially after intense exposure
- Damage to collagen and the skin barrier
These changes are often subtle at first, but they progress gradually — sometimes for years before becoming visible.
The Hidden Dangers of UV Radiation
Not all sun damage shows up immediately. In fact, much of it takes place beneath the surface.
Long-term sun exposure increases the risk of cellular changes that may lead to several types of skin cancer. Many people underestimate this risk because symptoms appear slowly. In his detailed guide on the dangers of skin cancer, Dr. Rintanen explains how to recognize early warning signs and why early diagnosis matters.
Even mild, repeated sunburns increase risk later in life — especially for those with fair skin, many moles, or a family history of skin cancer.
How to Protect Your Skin — Without Avoiding the Sun Entirely
Avoiding the sun completely isn’t realistic or healthy. The goal is balanced exposure.
Here are doctor-backed ways to keep your skin safe:
1. Use sunscreen consistently
Choose SPF 30 or higher, and apply it even on cloudy days. UV rays to some extent penetrate through clouds and windows, meaning unprotected skin still absorbs radiation indoors or during short errands.
2. Wear protective clothing
Wide-brim hats, sunglasses, and long sleeves reduce direct UV exposure significantly. Lightweight fabrics work well even in warm climates.
3. Avoid peak sun hours
The UV-index of the sun is strongest between 10 a.m. and 4 p.m. If possible, plan outdoor activities earlier or later in the day.
4. Reapply sunscreen every two hours
Sweating, swimming, and natural movement break down sun protection over time. Reapplication is often the step people forget most.
5. Don’t rely on tanning beds
Tanning beds emit concentrated UV radiation and are linked to a significantly increased risk of melanoma.
Everyday Habits That Support Skin Health
Healthy skin begins inside the body. Dr. Rintanen emphasizes simple lifestyle habits that keep the skin strong and resilient:
- Stay hydrated to support elasticity and barrier repair
- Eat antioxidant-rich foods like berries, leafy greens, and nuts
- Get enough sleep, allowing the skin to regenerate
- Manage stress, as elevated cortisol can affect skin repair and inflammation
These habits aren’t just for cosmetic benefit — they help the skin withstand external stressors, including sun exposure.
When to See a Doctor
While most sun-related skin changes are mild or cosmetic, certain symptoms should never be ignored:
- A mole that changes size, shape, or color
- A sore that doesn’t heal
- A new patch of rough or scaly skin
- A lesion that bleeds easily
- Persistent itching in one spot
If you notice any of these, getting checked early can make all the difference.
The Bottom Line
Sun exposure isn’t something to fear — it’s something to respect. With the right habits, you can enjoy time outdoors while protecting your skin for the long term.
Healthy skin is not only about appearance — it’s about prevention, awareness, and understanding how sunlight interacts with the body.
As Dr. Rintanen explains, “Good skin health isn’t about avoiding the sun completely; it’s about finding the right balance.”
