Summer is the best time to enjoy the outdoors and connect with the healing power of nature. For most of us, this is the time of year we get the most exposure to sunlight, which comes with pros and cons. We need to find balance to prevent overexposure to harmful ultraviolet (UV) rays—which increase the risk of sunburn, skin aging and skin cancer. While at the same time, we should maximize the beneficial aspects of sunlight that influence levels of vitamin D and enhance mood, energy and sleep.Too much exposure to sunlight is harmful and can damage the skin. Some of this damage is short-term (temporary), such as sunburn. However, allowing your skin to burn can lead to problems, such as skin cancer due to long-term skin damage.

People most at risk are those with fair skin, blue eyes, freckles and red or ginger hair. People with white (Caucasian) skins have less melanin than those with darker skins, so are at more risk of burning. However, anyone can get sunburnt, even those with dark skins and higher levels of melanin.

It is not just people who sunbathe who are at risk. Outdoor workers and people simply being outdoors who do not protect their skin are also at risk. This is particularly the case if you live in a country close to the equator, you live or work at high altitude, or you are outside when the sun's rays are strongest (between 11 a.m. and 3 p.m.).

Good benefit of the sun

But there are good benefit about being in the sun too, just not too long. Vitamin D is vital for good health. Vitamin D is made in the skin with the help of sunlight. Sunlight is actually the main source of vitamin D, as there is very little found in the foods that we eat.

This means that to be healthy you need a certain amount of sun exposure. There is concern that some people may go to the extreme of avoiding the sun altogether and then become deficient in vitamin D. The aim is to enjoy the sun sensibly, so as to make enough vitamin D, not increasing the risk of skin cancer.

It is estimated that, to prevent deficiency of vitamin D, we need two to three times of sun exposure per week in the summer months (April to September). Each exposure should last 20-30 minutes and be to bare arms and face. Short frequent periods of time in the sun are much more beneficial than long periods of time. It needs to be exposure to direct sunlight and not through a window. It is not the same as suntanning and sunburn should be avoided at all costs. Sunlight tends to improve our well-being and make us happier. It does this by causing us to produce more of a "happy hormone" called serotonin. Physical activities and exercise outdoors are good for us, and we need to balance that against our wish to avoid skin damage and skin cancer.

A mood boost isn’t the only reason to get increased amounts of sunlight. There are a number of health benefits associated with catching a moderate amount of rays. Exposure to sunlight can also benefit those suffering from nonseasonal depression, premenstrual dysphoric disorder, and in pregnant women with depression, according to the Journal of Psychiatry & Neuroscience. Anxiety-related disorders and panic attacks have also been linked with changing seasons and reduced sunlight. The light-induced effects of serotonin are triggered by sunlight that goes through the eye. Sunlight cues special areas in the retina, which triggers the release of serotonin.

So go to the beach or pool what whatever you prefer but just don't forget the sunscreen and have fun!