For years we’ve been told to stay out of the sun to keep us safe, but have we got it all wrong? Science journalist Rowan Jacobsen joins Liz to explain how each hour we spend outdoors could actually lower our risk of age-related diseases – and why sunlight deficiency is bad for our health.
Liz and Rowan talk about the impact of light exposure on everything from mood and sleep to metabolism and energy, and how our bodies are not designed to live indoors.
Rowan also shares surprising data about skin cancer and explains the difference between vitamin D supplements and the vitamin D our bodies produce from sunlight.
Stream the episode below, or download the recording via Apple Podcasts or Spotify.
4 reasons why sunlight is nature’s longevity tool
We’ve all been told we should be covering up from the sun and wearing SPF year-round. But according to award-winning science journalist Rowan Jacobsen, we’ve become so focused on the dangers of sunlight that we’re missing its remarkable health benefits.
And for women in midlife, when the risk of age-related diseases increases, that could be a mistake. Rowan points to research showing that people with the lowest levels of sunlight exposure tend to have higher rates of cardiovascular disease, dementia, diabetes and even some cancers.
While excessive sun exposure carries risks, he argues that we’ve lost sight of something fundamental: our bodies evolved to live outdoors, exposed to natural daylight.
Why sunlight matters for mood, energy and sleep
If you’ve ever noticed how much happier you feel on a sunny day, science is starting to explain why. “When light hits skin, it triggers a release of endorphins in the brain,” explains Rowan, which boosts your mood. Morning light also increases cortisol first thing to make us feel alert and energised for the day ahead.
As daylight fades, cortisol naturally falls and melatonin rises. This sends signals to our body to wind down, supporting restful sleep and overnight repair, which is fundamental to good health. This becomes particularly significant during midlife, when hormonal changes can disrupt sleep and energy.
“The way to strengthen that pattern is to have dark nights and bright days,” says Rowan, who explains that making the most of sunlight and reducing artificial light in the evening reinforces our natural circadian rhythm.
And it’s not just about vitamin D
Sunlight is well known for helping us produce vitamin D. But vitamin D is a small piece of the puzzle in terms of the wider benefits the body receives from direct exposure to the sun. Scientists are increasingly interested in the different wavelengths within sunlight – and what each can offer us.
Infrared light, in particular, penetrates deep into tissues to support our mitochondria – the energy-producing structures inside our cells. This in turn leads to improved energy levels, metabolism and healthy ageing. “I do think it makes sense to think of sunlight as a nutrient,” says Rowan.
The surprising truth about skin cancer
Of course, we should still exercise caution, as overexposure to the sun, especially at peak hours, carries risks. It’s about regular, sensible exposure to natural light to allow our bodies to adapt healthily and reap the health rewards.
Intense sun exposure – think two weeks on a beach for hours a day after months spent indoors – carries a higher risk than regular daily sunlight, especially if you have a history of sunburn.
Rowan explains that melanoma, the most dangerous form of skin cancer, accounts for just 1–2% of skin cancers. Though it’s often linked to unhealthy sun habits, many researchers suspect other factors may be at play. In fact, melanoma is more common in office workers than outdoor workers, he says.
4 healthy habits to make the most of sunlight
The goal isn’t hours of sunbathing, nor is it fearing the sun, explains Rowan. It’s about reconnecting with a natural tool that supports better mood, sleep, energy and potentially a longer, healthier life. He recommends the following habits:
- Get 15–20 minutes of morning sunlight every day where possible.
- Always avoid burning and build exposure gradually.
- Spend more time outdoors throughout the day, don’t save it for holidays.
- Dim lights and reduce artificial light (such as from devices) from around 8pm to balance your circadian rhythm for improved sleep and metabolism.
Also in this episode:
- How healthy sun exposure reduces age-related diseases
- Why melanoma rates are higher in office workers
- The importance of sunlight when you’re over 60
- The impact of sunlight on your skin microbiome
- Why a little sun every day is better than two weeks on a beach
- Can supplements replace sun-derived vitamin D?
Links mentioned in this episode:
More from Rowan:
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