Avoiding the Sun Can Harm Your Health
Most of us know that too much sun can lead to sunburn and increase the risk of skin cancer. But what many people don’t realise is that not getting enough sunlight is also bad for your health.
Avoiding the Sun Can Harm Your Health
Most of us know that too much sun can lead to sunburn and increase the risk of skin cancer. But what many people don’t realise is that not getting enough sunlight is also bad for your health.
In Malaysia, we are lucky to have sunlight all year round, yet many of us avoid it. We stay indoors, work under artificial lights, and cover ourselves up even when outside. But science shows that this lack of sun exposure can lead to serious health problems.
Here’s what the research says about why sunlight is important, especially if you follow a plant-based diet.
Sunlight Helps Your Body Make Vitamin D
The most well-known benefit of sunlight is vitamin D production. Your skin makes vitamin D when exposed to UV rays from the sun. Vitamin D is important for many things — it helps absorb calcium, supports the immune system, and keeps your muscles and bones strong.
One study by the University of Florida found that avoiding sunlight can lead to a higher risk of weak bones, worsen seasonal depression, and even certain cancers. People who don’t get enough sun tend to have low vitamin D levels, and this can affect how well your body functions.
This is especially important for people on a plant-based diet. Most natural sources of vitamin D come from animal-based foods like fatty fish, eggs, and liver. While there are plant-based alternatives like fortified soy milk and mushrooms, they may not provide enough. That’s why sun exposure becomes even more important for those avoiding animal products.
Low Sunlight May Weaken Your Immune System
When your body lacks vitamin D, your immune system doesn’t work as well. This means you may fall sick more often. According to research from the University of Florida, sunlight also helps regulate your body clock, which affects your sleep, mood, and immune response.
People who avoid the sun may suffer from sleep problems, low mood, or even depression. These problems are more common in countries with long winters, but they are becoming more common in Malaysia too because of our indoor lifestyles.
The Danger of Too Little vs Too Much Sun
Too much sun can damage your skin. It increases the risk of premature aging, wrinkles, and skin cancer. But this usually happens with long hours of direct sun without protection.
The key is balance. Short periods of sunlight — about 10 to 30 minutes a few times a week depending on your skin tone — can be enough. It’s safest to get sun before 10am or after 4pm, when the UV rays are less intense.
In Malaysia, the risk of sun damage can be managed easily by limiting exposure to midday sun and using protective clothing when needed. But staying indoors all day or covering every inch of skin all the time can lead to more harm than good in the long run.
Sunlight Affects Your Genes and Cell Function
One interesting point from recent studies is that sunlight affects gene expression. UV radiation helps the body control inflammation and repair damaged cells. A lack of UV exposure can reduce these benefits. This may explain why low sun exposure has been linked to higher rates of heart disease, diabetes, and even autoimmune problems.
Researchers found that people who avoid the sun have a shorter life expectancy compared to those who get regular, moderate sun exposure. In fact, avoiding the sun may be as harmful as smoking in terms of reducing lifespan.
Conclusion
Sunlight is not just about getting a tan. It plays a key role in keeping your body healthy. For Malaysians who eat a plant-based diet or spend most of their time indoors, it is especially important to get some safe sun exposure each week.
We don’t need to sunbathe for hours. Just 10 to 30 minutes of morning or late afternoon sun on your arms and face can make a big difference. Let’s not fear the sun — let’s use it wisely.
Sources:
University of Florida. What are the effects of not getting enough sunlight?
Anticancer Research: Sun Exposure - Hazards and Benefits
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