Jahangeer Ganaie
Srinagar, Jul 07: Amid increasing awareness about skin protection and vitamin D deficiency, public health experts have urged people to adopt a balanced approach towards sun exposure. They warn that while sunlight is essential for vitamin D production, excessive exposure can have serious health consequences, including sunburn, premature skin ageing, eye damage, heat-related illnesses, and even skin cancer.
Health experts, in an advisory, say that sunlight remains the primary natural source of vitamin D, a nutrient vital for maintaining healthy bones, teeth and muscles, strengthening immunity, supporting mental well-being, and regulating the body’s sleep-wake cycle. However, prolonged exposure to ultraviolet (UV) radiation without adequate protection significantly increases health risks.
The advisory, accessed by the news agency—Kashmir News Observer (KNO), gains added significance for Jammu and Kashmir, where higher altitudes result in stronger ultraviolet radiation, meaning people may be exposed to harmful UV rays even on cloudy days.
Addressing a common misconception, experts said the use of sunscreen does not necessarily lead to vitamin D deficiency. Explaining the science behind vitamin D synthesis, they said ultraviolet B (UVB) rays convert a naturally occurring compound in the skin, known as 7-dehydrocholesterol, into vitamin D.
Although sunscreens with SPF 30 or higher are designed to reduce UVB exposure, real-world studies indicate that most people continue to produce sufficient vitamin D because sunscreen is rarely applied perfectly, some UVB rays still reach the skin, and routine outdoor activities contribute to vitamin D production.
Health experts stressed that avoiding sunburn, not sunlight, should be the public’s primary goal. During summer, experts recommend brief periods of unprotected sun exposure – generally around 10 to 30 minutes on the face, arms, and forearms two to four times a week -preferably during early morning or late afternoon. If spending longer periods outdoors, sunscreen with SPF 30 or higher should be applied and reapplied every two to three hours. People are advised to avoid prolonged exposure during peak sunlight hours between 10 am and 4 pm.
During winter, however, sunlight in the region is often insufficient for adequate vitamin D production, making vitamin D deficiency relatively common. Experts recommend consuming vitamin D-rich foods such as fatty fish, egg yolks, fortified milk, and mushrooms exposed to sunlight, and taking supplements only after consultation with a healthcare professional.
Dr S. Muhammad Salim Khan, Professor, Department of Community Medicine, Government Medical College Srinagar, said the key lies in balancing the health benefits of sunlight with protection against harmful ultraviolet radiation.
“Sunlight is essential for life and plays an important role in vitamin D synthesis and overall health. However, moderation is crucial. People should enjoy the benefits of sunlight while taking appropriate protective measures to reduce the risk of skin damage. Proper use of sunscreen should not discourage individuals from maintaining healthy vitamin D levels,” he said.
The advisory also recommends wearing wide-brimmed hats, UV-protective sunglasses, full-sleeved clothing, and seeking shade whenever possible.
Health experts reiterated that sensible sun exposure, combined with protective measures and a healthy diet, remains the safest strategy for maintaining overall health while minimising the harmful effects of excessive ultraviolet radiation—(KNO)
