In other words: more sun, less death.

But What About Skin Cancer?

This is where the data gets interesting.

We’ve been told that sun exposure causes skin cancer — particularly melanoma, the most dangerous form. But the research tells a more complex story.

A 2022 systematic review published in the Journal of Surgical Oncology examined 14 studies comparing outdoor and indoor workers. Outdoor workers receive 3-10 times more UV exposure than their indoor counterparts.

The finding? There was no consistent association between chronic outdoor sun exposure and melanoma development. Several studies actually showed indoor workers had higher rates of melanoma.

A 1998 study published in Medical Hypotheses went further. When researchers compared the characteristics of different skin cancers — including body distribution, age patterns, and sun exposure correlation — they concluded that while squamous cell carcinoma is “due almost entirely to sun exposure,” melanoma “is not due to sun exposure.”

This doesn’t mean sun exposure carries zero risk. Sunburn — particularly repeated burning — is associated with increased melanoma risk. The pattern appears to be that intermittent, intense exposure (burning on holiday) is problematic, while regular, moderate exposure is protective.

The Key: Intelligent Sun Exposure

The takeaway isn’t to bake yourself in the midday sun until you’re red.

Intelligent sun exposure is beneficial. Getting burnt is not.

Here’s the practical application:

• Build up gradually. If you’ve been avoiding the sun, don’t start with two hours at midday. Begin with 10-15 minutes and increase over time.
• Respect your skin type. Fair-skinned individuals need less exposure to receive benefits and burn more easily. Adjust accordingly.
• Aim for 15-20 minutes of direct sunlight on your skin daily. This optimises mitochondrial function, supports Vitamin D synthesis, and helps regulate your circadian rhythm.
• Never burn. Burning is the problem, not sensible exposure.

The Benefits Beyond Vitamin D

Professor Jeffery’s research highlights that sunlight’s benefits extend far beyond Vitamin D production.

Long-wavelength light from the sun — including red and infrared wavelengths — penetrates the body and directly impacts mitochondrial function. Mitochondria are the energy powerhouses of your cells, and their function declines with age.

Regular sun exposure:

• Enhances mitochondrial ATP production
• Supports blood glucose regulation
• Reduces inflammation
• Improves circadian rhythm and sleep quality

When your circadian rhythm is properly set by morning light exposure, you sleep better at night. Better sleep means better recovery, better hormonal function, and better long-term health.

The Bottom Line

The mainstream advice to avoid the sun appears to be not just outdated, but potentially harmful.

The data from large population studies consistently shows that sun avoidance is associated with increased mortality, while sensible sun exposure is associated with reduced death from cardiovascular disease, cancer, and all causes combined.

Get outside. Get some sun on your skin. Just don’t burn.

Your mitochondria — and your longevity — will thank you.

References:

1. Lindqvist PG, et al. (2014). Avoidance of sun exposure is a risk factor for all-cause mortality: results from the Melanoma in Southern Sweden cohort. Journal of Internal Medicine.
2. Stevenson AC, et al. (2024). Higher ultraviolet light exposure is associated with lower mortality: An analysis of data from the UK Biobank cohort study. Health & Place.
3. Cadieu C, et al. (2022). Indoor Versus Outdoor: Does Occupational Sunlight Exposure Increase Melanoma Risk? A Systematic Review. Journal of Surgical Oncology.
4. Ness AR, et al. (1998). Melanoma is not caused by sunlight. Medical Hypotheses.