Tanning has gotten a bad reputation over the years, but there are actually quite a few benefits to getting some sun on your skin. In this article, we’ll explore some of the positives of tanning when done moderately and with the proper precautions.
Tanning has developed a stigma as an unhealthy and risky activity, but the reality is more nuanced. While excessive tanning and sunburns are certainly to be avoided, getting some direct sun exposure can have advantages for your health, appearance, and mental well-being. The key is being smart about it: don’t overdo it, always wear sunscreen, and know your limits.
First, let’s go over some background on tanning. When your skin is exposed to UV rays from the sun, it causes your cells to produce more melanin – the pigment that darkens your skin. This acts as a natural sunscreen to protect deeper layers of skin from further damage. Tanning happens when melanin rises to the surface, changing your skin color.
This process of increasing melanin production is actually the body’s way of protecting itself against sunburn. So tanning is a sign that damage is already occurring. But limited, gradual tanning can provide some health benefits that we’ll discuss in this article.
Vitamin D Production
One of the biggest advantages of moderate sun exposure is that it helps your body produce vitamin D. This vitamin is difficult to obtain sufficiently from food sources alone. Yet it’s crucially important for bone health and immune function.
Research indicates that sensible sun exposure may decrease risks of:
- Osteoporosis
- Fractures
- Heart disease
- Diabetes
- Multiple sclerosis
- Infections
The beneficial UV rays that trigger vitamin D synthesis typically only reach your skin before 10 am and after 3 pm. About 10-15 minutes of exposure 2-3 times per week to your face, arms, legs or back is often adequate to reap the vitamin benefits without getting burned.
Mood Boost
Catching some rays can also simply make you feel better mentally. The sun’s warm glow and brightness have been shown to improve mood and alleviate symptoms of depression.
In particular, sunlight helps boost serotonin levels in the brain. Serotonin regulates mood, appetite, sleep, and cognitive functions. Higher levels are linked to fewer depression symptoms.
According to research, sun exposure may help:
- Increase calmness and focus
- Elevate your energy and reduce fatigue
- Improve sleep quality
Outdoor light exposure early in the day is best for supporting circadian rhythms that regulate sleep and wake cycles.
Other Health Benefits
In addition to vitamin D and mood regulation, some research indicates sunlight may offer other advantages such as:
- Lowering blood pressure
- Decreasing risk of certain cancers
- Treating jaundice and other skin conditions
- Supporting immune function
- Increasing testosterone production
However, more research is still needed to confirm these associations.
Appearance and Self-Esteem
For many people, having tanned skin simply looks healthy and attractive. The glow can make you look slimmer and conceal imperfections. Having an enviable tan can provide a confidence boost.
Here are some other appearance benefits of tanning:
- Evens out skin tone
- Creates warm, golden undertones
- Makes teeth look whiter
- Makes eyes and hair appear darker
- Gives skin a radiant look
However, there are safer ways to achieve these appearance goals through self-tanning products rather than UV exposure, which we’ll cover later.
Risks and Precautions
While research shows tanning can have some potential benefits, there are definite risks and precautions to consider:
- UV damage accumulates over time: Excessive UV light exposure causes genetic mutations and breakdown of collagen, leading to premature aging and wrinkles.
- Increased skin cancer risk: Tanning is a direct cause of all types of skin cancer. Just one blistering sunburn can double your chances.
- Eye damage: UV rays can burn the cornea and retina, causing vision problems like cataracts.
- Immune suppression: Your skin’s immune function is hampered after tanning, making you more prone to infections.
- Allergic reactions: Some people are allergic to chemical tanning agents, causing rashes or swelling.
- Medication interactions: Certain medications make your skin more sensitive to sun damage.
To mitigate these risks, follow safety precautions when tanning:
- Gradually build up exposure time.
- Avoid midday sun when UV rays are strongest.
- Always apply and reapply sunscreen.
- Wear protective clothing and sunglasses.
- Don’t tan if you’re taking photosensitive medications.
- Consider using self-tanning lotions instead of tanning beds.
Safe Tanning Guidelines
If you want to minimize tanning risks while still enjoying some benefits, follow these safe tanning tips:
- Test your skin’s sensitivity first. Burning leads to skin damage.
- Tan in early morning or late afternoon when UV rays are less intense.
- Limit sessions to 10-15 minutes to start.
- Wait 48 hours between sessions to allow skin to repair.
- Apply broad spectrum SPF 30+ sunscreen everywhere.
- Reapply sunscreen every 80 minutes.
- Wear UV blocking sunglasses.
- Avoid tanning beds, which have higher UV levels.
- Take vitamin D supplement instead of prolonged tanning.
- Use self-tanning lotions for a safer “tan.”
Benefits and Risks Comparison
To summarize the pros and cons, here is a comparison of the benefits and risks of tanning:
| Benefits | Risks |
|---|---|
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Sunless Tanning Options
To get a tanned look without as much UV exposure, consider using sunless tanning products. These work by applying a chemical reaction on your skin to darken the surface layer.
Here are some popular options:
- Self-tanning lotions: Over-the-counter lotions that produce a tan within a few hours last about a week.
- Self-tanning sprays: Booths or airbrushing systems spray a fine mist for an even application with fast results.
- Tanning pills: Canthaxanthin capsules add pigment but may temporarily turn skin orange.
- Professional spray tans: Salons offer full-body spraying for more precise, customizable results.
While considered safer than UV tanning, self-tanners can still pose risks like allergic reactions, odor, staining, and errors in application. Moderation is still advised.
The Future of Safe Tanning
Researchers are developing new tanning methods aimed at providing the cosmetic appearance benefits while filtering out harmful UV rays. Potential future options may include:
- Ingestible capsules that safely enhance melanin
- Creams with UV filters and antioxidants
- Gene therapies to darken skin without sun
- Small booths for targeted UV delivery
Advancements in skin science may one day make tanning safer and more customizable. But for now, the healthiest approach for most is still to limit sun exposure and use protections like sunscreen, clothing and shade.
Conclusion
While excessive tanning is undoubtedly harmful and linked to skin cancer, moderate UV exposure offers several benefits like vitamin D production, mood enhancement, and cosmetic appearance. However, it’s essential to minimize risks by gradually building tolerance, avoiding peak sun hours, and using thorough sunscreen and protective clothing. There are also alternatives like self-tanning lotions that provide a glow without as much sun damage.
Overall the healthiest approach is not to intentionally tan, but also not to completely avoid the sun. Finding the right balance means getting some sunlight exposure for its benefits while also practicing smart UV protection for long-term skin and eye health.