The Sunshine Sweet Spot: How to Get the Benefits Without the Burn

Sunlight is one of nature’s most powerful—and misunderstood—medicines. It fuels vitamin D production, strengthens bones, supports mood, sleep, and immune function, and even helps the body fight bacteria. But like most things that affect longevity, the key is balance. The goal isn’t to avoid the sun entirely or to bake under it—it’s to get the right dose, at the right time.

Research and clinical experience both emphasize the importance of moderate sun exposure for optimal health. According to researchers, “the goal is to find a balance with sun exposure—reap its benefits while avoiding damage.” I recommend spending time outdoors when the UV index is low, ideally below 3. This typically means early in the morning or late afternoon/ early evening, when sunlight is softer and safer.

The UV index measures the strength of the sun’s ultraviolet rays and their potential to damage skin cells. It ranges from 1 (low risk) to 11+ (extremely high risk). By checking this number before heading outdoors—most weather apps include it—you can plan your exposure wisely. Getting 15–20 minutes of natural sunlight on your skin when the UV index is below 3 can provide a healthy vitamin D boost without increasing long-term risk.

When the UV index climbs above 3, it’s time for protection. I recommend wearing hats, using umbrellas and mineral-based sunscreens (those containing zinc oxide or titanium dioxide) over chemical versions, because they’re less likely to be absorbed into the skin and are more environmentally friendly. Pair sunscreen with hats, lightweight long sleeves, or umbrellas for longer outdoor sessions.

Why is this so important? Because overexposure can have devastating consequences. Roughly two-thirds of U.S. high school students and one-third of adults report getting sunburned each year. Severe sunburns can lead to premature skin aging, DNA damage, and a sharp increase in skin cancer risk. In fact, over 9,500 people are diagnosed with skin cancer every day in the U.S., and more than two die from it every hour.

Early life exposure matters, too. Studies show that just five or more blistering sunburns over a lifetime doubles the risk of developing melanoma—the most dangerous type of skin cancer.

The takeaway is simple: embrace the sun, but respect it. Get your light early or late, nourish your body with vitamin D, and protect your skin when UV levels rise. This balanced approach allows you to enjoy the sunshine’s health benefits—without paying the price later. Subscribe to the 10-Minute Longevity Newsletter to learn how tools like this can help you optimize your health.