Senior Living News

The Good About Sunlight

The sunlight that brightens your day impacts you mentally and physically. Some of those effects can improve your health, which is why you might want to spend at least some time outdoors each day. Some perks of soaking up the sunlight include:

• Vitamin D production: Your body needs vitamin D for healthy bones, cellular activity and immunity, and spending time in the sunlight helps your body produce the essential nutrient. Older adults could be more susceptible to a vitamin D deficiency due to certain diseases, such as cardiovascular disease and cognitive decline. Seniors also tend to experience a decrease in cutaneous (skin) synthesis and may consume less of the essential vitamin through dietary sources. Exposing your skin to sunlight each day can boost your vitamin D levels naturally.  
• Improved mood: Do you notice a shift in your mood when you finally have a sunny day after a few dreary ones? Spending time in the sun increases serotonin in the brain, which makes you feel better mentally. It can help you have a positive outlook and increase energy levels.
• Better sleep: Being in the sun regularly can help regulate your sleep and wake cycles to improve your slumber at night. Seniors often notice more sleep difficulties as they age, potentially due to changes in circadian rhythms, medications, health conditions and other physical changes.
• Increased activity: Spending time outdoors might encourage you to stay active, which helps you meet your daily exercise recommendations.

The Not-So-Good About UV Rays

If you spend too much time in the sun, the benefits you gain could be overshadowed by damage to your skin. Melanin in your outer layer of skin protects against UV rays, but it can only do so much against harsh sunlight. People with less melanin in their skin tend to burn quickly, which is painful and leaves their skin tender with peeling skin. Repeated exposure can affect the elasticity of your skin, which can cause premature aging.

Long-term exposure increases your risk of skin cancer. As an older adult, you've likely spent more time in the sun and experienced more sunburns than younger adults. The rate of new melanoma cases increases significantly with age. For example, the rate of new melanoma cases for ages 50 to 54 is 29.0, but that rate increases to 68.0 for people who are ages 65 to 69 and 84.5 for ages 70 to 74.

The sun can also damage your eyes. Repeated UV exposure can make your eyesight worse or cause cataracts. You can also develop cancer on your eyelids due to prolonged sun exposure.

Stay Safe in the Sun

Finding a good balance can help you enjoy the benefits of the sun without painful burns or higher risks of skin cancer. These tips can help:

• Limit direct sun exposure: While direct sunlight helps your body produce vitamin D, it also increases skin damage and skin cancer risks. Spend more time in the shade than in direct sunlight when possible. Bringing along an umbrella gives you instant shade if you're in an area without any. You can get vitamin D through food sources such as fatty fish, mushrooms, egg yolks and fortified foods as well as vitamin D supplements.
• Slather on sunscreen: If you're going to spend any amount of time outdoors, apply a broad-spectrum sunscreen with a minimum of SPF 15 to defend your skin against UVA and UVB rays. For long days in the sun, reapply the sunscreen every 2 hours or if you sweat profusely or go swimming.
• Wear sunglasses: Choose UV-blocking sunglasses with 99% to 100% UVA and UVB protection to minimize damage to your eyes. Glasses with larger lenses or models that wrap around the eyes can provide even more protection.
• Cover your skin: If you can't lounge in the shade all day, choose clothes and accessories that cover your skin. A wide-brimmed sun hat keeps the sun off your face. Long sleeves and long pants also minimize skin exposure. Some clothes are made from UV-blocking fabric to shield you from more of the harmful rays.
• Time your outdoor activities: UV rays are the most intense in the middle of the day. If possible, head outdoors earlier in the morning or wait until early evening to get your fresh air.

Don't forget to practice safe sun habits year-round and in all types of weather. UV rays still reach your skin, even on frigid winter days. They also cut through clouds and rain when the weather is overcast, so always remember your sun protection. Surfaces like snow and water reflect UV rays, which makes it even more important to shield your skin if you're around those areas.

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