Sunshine is one of nature's greatest gifts! Not only does it supports vitamin D production but also healthy circadian rhythms, mood, sleep, immune function, and overall well-being. Rather than fearing the sun, our goal should be to develop a healthy relationship with it, enjoying its benefits while respecting our individual limits.
Whether you're pregnant, caring for a baby, chasing toddlers at the park, spending time outdoors as a family, or enjoying sun by yourself, here are some natural and practical ways to enjoy the sunshine safely.
Start with Smart Sun Exposure
One of the best ways to build sun tolerance is to gradually expose the skin to sunlight during the gentler morning hours before the strongest mid-day sun.
For many, this may mean:
Morning walks
Outdoor play before lunch
Gardening or time at the park early in the day
Eating breakfast outside when possible
As the sun becomes stronger, especially during mid-day and early afternoon hours, consider shortening exposure times, seeking shade, or taking breaks indoors.
Keep in mind that everyone's skin is different. Some individuals tolerate sun exposure well, while others are more prone to burning. Pay attention to your body's signals and avoid pushing past the point where your skin begins to turn pink/red.
Sun Safety During Pregnancy
Pregnancy increases many women's sensitivity to heat and sun exposure. Hormonal changes can also contribute to skin pigmentation changes such as melasma. When pregnant, you may find that you do not tolerate the sun the same; here are some tips to help:
During pregnancy:
Stay well hydrated
Spend time outdoors during cooler parts of the day
Wear breathable clothing and a wide-brimmed hat
Take breaks in the shade
Listen to your body's cues regarding heat and fatigue
Sunshine can be a wonderful way to support mood, movement, and overall wellness during pregnancy when being mindful of what your body needs and tolerates well.
Special Considerations for Babies
Babies have delicate skin and can overheat more easily than adults. This doesn’t mean they shouldn’t be in the sun, but be sure to be attentive to their reactions and needs.
For infants:
Prioritize shade whenever possible
Use hats, lightweight clothing, and shades (on stroller, carrier, or even beach/yard canopy)
Limit direct sun exposure, especially during peak sun hours
Keep babies well hydrated through regular breastfeeding or bottle feeding as appropriate
Take frequent cooling breaks
Remember that sun exposure does not need to be excessive to provide benefits. 10-30/min is an ideal goal to help your body with optimum Vitamin D levels.
Natural Sunscreen Options
Protective clothing, hats, shade, and timing your sun exposure are always the first line of defense.
When additional protection is needed, consider mineral-based sunscreens that use:
Non-nano zinc oxide
Titanium dioxide
Look for products with simple ingredient lists and avoid unnecessary fragrances when possible.
Some popular natural sunscreen brands families often choose include:
Babo Botanicals
Badger
Beautycounter
ThinkBaby
Earth Mama
Earthley
Pipette Mineral Sunscreen
No sunscreen blocks 100% of UV rays, so it should be viewed as one tool among many rather than the only strategy. Re-applying or using cover-ups can help
Nutrition That Supports Healthy Skin
What we eat can influence how our skin responds to sun exposure.
Many holistic practitioners encourage minimizing highly processed seed oils such as:
Soybean oil
Corn oil
Cottonseed oil
Canola oil
Sunflower oil
Safflower oil
Instead, focus on healthy fats from whole-food sources such as:
Grass-fed butter
Ghee
Coconut oil
Olive oil
Avocados
Pasture-raised eggs
Fatty fish
Increasing foods rich in Vitamin F, a historical term referring to essential fatty acids that support skin health and barrier function, can help your body to better process the sun’s ray and may limit sunburn.
Sources include:
Flax seeds
Chia seeds
Walnuts
Pasture-raised eggs
Fatty fish
Quality supplements
A nutrient-dense diet rich in colorful fruits and vegetables can also help support the body's natural antioxidant defenses.
If You Get Too Much Sun
Despite our best efforts, sometimes a little too much sun happens! You can get burned on a cloudy, day, especially in tropical areas.
If skin becomes pink, warm, or irritated, focus on supporting the body's recovery.
Natural Soothing Remedies
Consider:
Pure aloe vera gel
Cool compresses
Oatmeal baths
Extra hydration
Coconut water or electrolytes
Rest and recovery
Many people also find relief from nourishing oils such as:
Coconut oil
Jojoba oil
Calendula-infused oil
Olive oil
In addition to these common topical remedies, calcium lactate following sun overexposure to help support the body's recovery response and processing/metabolism of Vitamin D. As with any supplement, discuss appropriate dosing with your healthcare provider.
DIY After-Sun Family Balm
This simple balm can help soothe and moisturize skin after a day outdoors.
Ingredients
1/4 cup aloe vera gel
2 tablespoons coconut oil
1 tablespoon calendula-infused oil
5 drops lavender essential oil (optional for adults and older children)
Directions
Mix all ingredients thoroughly.
Store in a clean glass container.
Refrigerate for a cooling effect.
Apply gently to cooled skin as needed.
Avoid applying essential oils to very young infants.
The Takeaway
To avoid sunburn and adverse reactions, the goal isn't to avoid the sun…it's to enjoy it wisely!
Sunshine supports optimal health, movement, mood, sleep, and connection with nature. By combining intentful sun exposure, protective clothing, healthy nutrition, hydration, and natural skin support, you (and your family) can enjoy the benefits of outdoor living while minimizing the risk of sunburn.
So this summer: Get outside. Explore. Walk. Play. Garden. Go to the beach. Enjoy family adventures. Simply pay attention to your body's signals, seek shade when needed, and support your skin from the inside out!
Have a lovely summer…soak it all in!
In Health and Blessings,
Dr. Abbey
@clechiropractic
216-952-3830