We often hear that the sun is dangerous — but in small doses, its rays can actually be good for both body and mind.
But how long can you actually stay in the sun before it becomes harmful?
Sunbathing gives you vitamin D
When you lie in the sun, UV rays help your body convert cholesterol into vitamin D, which is vital for everything from bones to the immune system.
The sun can lift your mood
Sunlight triggers your brain to produce serotonin, a hormone that can reduce symptoms of depression and make you feel calmer and happier.
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You sleep better after a sunny day
Daylight helps regulate your circadian rhythm, making it easier to feel naturally tired when the sun goes down.
Stronger bones thanks to the sun
Vitamin D from the sun enables your body to absorb calcium efficiently, which can prevent osteoporosis and joint problems.
Your immune system gets a boost
Regular, careful sun exposure can help your body fight off diseases like the flu, heart disease, and certain types of cancer.
Too much sun does have risks
Too much time in the sun can cause sunburn, heat rash, and in the worst cases, increase the risk of skin cancer like melanoma.
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Take extra care if you're pregnant
If you’re pregnant, too much time in the sun can raise your body temperature and cause dehydration, which may affect the fetus — but vitamin D is still crucial.
Smart tips for safe sunbathing
Use sunscreen with at least SPF 30, apply it 15 minutes before going out, and remember areas like your scalp, hands, feet, and lips.
Take shade breaks and drink water.
Good alternatives exist
If lying flat in the sun isn’t your thing, you can still get the benefits by going for a walk, eating outside, opening windows, or taking a vitamin D supplement.
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So how long can you really stay out without sunscreen?
Most dermatologists recommend you don’t spend more than 5–20 minutes in the sun daily without protection — depending on your skin type, where you live, and air quality.
This article is based on information from Healthline.com.
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