Holistic Sun Care Guide: Natural Protection, After-Sun Healing & Ancestral Tips

There’s nothing quite like feeling the gentle warmth of the sun on your skin it’s comforting, energizing, and deeply grounding.

But these days, with skin cancer rates on the rise and sunscreen use at an all-time high, it can feel like we’re being taught to fear the sun. And yet, research keeps reminding us of what many of us intuitively know: natural sunlight is powerful medicine for both body and mind.

So how do we embrace the sun’s healing magic without going overboard?

At Kayle at Home, we take a holistic, common-sense approach to sun care. We don’t believe in fear-based messaging or avoiding the sun entirely. Instead, we believe in understanding how to use sun exposure wisely and respectfully because the sun isn't the enemy, it's a vital part of our natural wellbeing.

That’s why we created this Sun Care Guide to walk you through the science of safe sun exposure, how to support your skin naturally, and how to use sunlight as a form of daily medicine that nourishes your body, uplifts your mind, and supports your soul.

The Healing Benefits of the Sun

Our bodies are beautifully designed to live in rhythm with the sun. When we get regular exposure to natural sunlight, so many aspects of our health thrive. Here's why sunlight is so essential:

Direct Sunlight = Natural Vitamin D

One of the most important benefits of sunlight is its ability to stimulate vitamin D production in the skin—something that only happens when UVB rays make direct contact. Unlike supplements, the vitamin D created through safe sun exposure is biologically active and naturally balanced with other light-related benefits.

In fact, research shows there’s almost always an association between chronic diseases and vitamin D deficiency. Though more commonly known for its role in bone health, vitamin D also plays a vital role in:

• Immune function
• Brain health & metal clarity
• Regulating you circadian rhythms 
• Balancing mood
• Muscle performance

When it comes to skin specifically, vitamin D supports:

• Collagen production
• Inflammation control
• Wound healing
• Barrier repair
• Even some protection against sun damage

Every single cell in your body has a vitamin D receptor yet so many of us are deficient. While supplements can help, real sunlight is still the most natural and effective source.

Sunlight Makes You Feel Good

The benefits of sunshine don’t stop with vitamin D. Natural light also stimulates the production of serotonin, one of your body’s key “feel-good” hormones. This is why a sunny day can instantly lift your spirits, energize your body, and calm your nervous system.

Morning & Evening Light = Hormonal Harmony

Getting sunlight at the right times of day especially morning and evening light is critical for syncing your internal clock, or circadian rhythm. This rhythm governs so much more than sleep. It influences your:

• Mood
• Stress levels
• Hunger & fullness cues
• Sleep quality
• Daytime alertness

Before we dive into the practical side of how to soak up the sun safely and intentionally, let’s take a step back and look at why we’ve come to fear the sun and why that narrative needs to shift.

The Modern Dilemma: Artificial Light, Blue Light, and the Disconnection from Sunlight

To understand why natural sunlight is so essential, we need to look at how modern living has changed our relationship with light.

Historically, humans lived in sync with the sun rising and resting with natural light cycles. But today, we spend the majority of our time indoors, surrounded by artificial lighting that emits an imbalanced spectrum, especially rich in blue light. This constant exposure to synthetic light particularly from screens, LEDs, and fluorescent bulbs can have significant effects on our health.

Too much blue light has been shown to:

• Suppress melatonin production, disrupting natural sleep-wake cycles and circadian rhythms
• Increase the risk of cellular damage, photoaging, and compromised skin barrier function
• Contribute to eye strain. retinal stress, and even long-term vision issues

Unlike the full-spectrum, healing properties of sunlight, artificial light can overstimulate the body and lead to imbalances in hormones, sleep, and skin health.

But here’s the good news: you can help reset your body by simply getting more exposure to natural sunlight, especially in the morning and early evening. A few mindful moments outdoors each day can go a long way in restoring your body’s internal clock and reducing blue light’s negative effects.

That said, even nature’s medicine comes with boundaries. It’s important to understand how to enjoy the sun safely and avoid the risks of overexposure.

Too Much of a Good Thing: Risks of Overexposure & Rethinking Sunscreen

Just like anything else in wellness, balance is key. While sunlight offers undeniable benefits, excessive sun exposure especially during peak UV hours can damage skin cells, accelerate aging, and increase the risk of skin cancer.

Ironically, over-reliance on conventional sunscreen may add to the problem. Many chemical sunscreens contain ingredients that can disrupt hormones, cause skin irritation, or block vitamin D synthesis entirely.

We’ll dig deeper into natural sun protection strategies and how to develop a healthy, respectful relationship with the sun one that nourishes rather than harms.

The Real Risks of Too Much Sun Exposure

While sunlight is essential for your health, too much unprotected sun exposure can take a toll on your skin over time. To understand how and why, let’s first break down the two main types of UV rays your skin is exposed to:

• UVA rays are the longest wavelengths. They penetrate deep into the skin, contributing to premature aging, wrinkles, and long-term cellular damage. These are the rays responsible for tanning but also for more serious effects beneath the surface.
• UVB rays are shorter wavelengths that affect the outer layers of the skin and are primarily responsible for sunburn. They can also play a role in DNA damage and inflammation.

Prolonged or excessive exposure to either type of UV ray can lead to concerns such as:

• Oxidative stress and glycation, which break down collagen
• Early signs of aging, like fine lines and sagging skin
• Pigmentation, sun spots, and uneven skin tone
• Skin cancer (although its worth noting that the sun isn't the only contributing factor medications, toxins, chronic inflammation, and immune dysfunction can all increase risk).

This is where sun protection becomes important but not all sunscreens are created equal.

Understanding Chemical vs. Physical Sunscreens

Let’s break down the difference between chemical and mineral (physical) sunscreens because how you protect your skin matters just as much as that you protect it.

Chemical Sunscreens

Most conventional sunscreen brands rely on a chemical reaction to absorb UV rays and convert them into heat. Common active ingredients include:

• Oxybenzone  (benzophenone-3)
• Avobenzone
• Octinoxate (ethylhexyl methoxycinnamate)
• Octocrylene
  
• Octisalate
  

These chemicals must be absorbed into your skin to work. The problem? Research shows that some of these compounds can remain in your bloodstream at unsafe levels for weeks after use.

Other concerns with chemical-based sunscreens include:

• Poor aerosol coverage, plus VOCs that are easily inhaled
• Artificial fragrances, which may include hundreds of unlisted ingredients
• Imbalanced UVA/UVB protection, leaving skin vulnerable
• Clogged pores, irritation, or allergic reactions

According to research by Breast Cancer UK and other health advocates, a large number of sunscreens on the market would not meet stricter safety criteria such as those recommended by international health organisations.

That’s why we’re developing a clean, non-toxic alternative stay tuned for a sunscreen that actually supports your skin.

Mineral (Physical) Sunscreens

Unlike chemical sunscreens, mineral sunscreens sit on the surface of your skin and physically block or reflect UV rays no chemical reaction necessary. They typically contain:

• Zinc oxide
• Titanium dioxide

These ingredients offer broad-spectrum protection, are reef-safe, and begin working immediately upon application. They’re also less likely to irritate sensitive skin and are safer for both humans and the environment.

We’ve talked about the science, the risks, and the protection. Now let’s dive into practical tips: how to develop a healthy relationship with the sun and use it intentionally to support your wellbeing.

Responsible Sun Exposure: Let Ancestral Wisdom Guide You

Don’t worry this isn’t about fearing the sun. It's about reconnecting with natural rhythms, using ancestral wisdom to help you enjoy sunlight safely and intentionally. Sun exposure is essential for health, and with a few mindful shifts, you can embrace its benefits while protecting your skin.

So what would our ancestors have done?

Long before SPF became a daily ritual, humans adapted to the sun using intuition, routine, and natural protection. By observing these ancestral habits alongside a few modern upgrades we can develop a balanced, body-wise approach to sun care.

Ancestral Principles for Safe Sun Exposure

Ditch daily sunscreen (when appropriate).
While this might go against mainstream skincare advice, ancestral lifestyles didn’t involve chemical sunblock's. Instead, exposure was managed naturally by listening to the body and adjusting activity levels based on the sun’s intensity. Today, there’s an added reason to rethink daily sunscreen: many conventional formulas contain chemical filters (like oxybenzone and octinoxate) that may disrupt hormones and accumulate in the body.

Use your skin as a guide if you feel the burn, it’s time for shade. 

Embrace shade during peak UV hours

From late morning to mid-afternoon, UV radiation is strongest. Historically, this would’ve been rest or shelter time. Use this window to cool down in the shade, wear a cover-up, or plan indoor breaks.

Use protective clothing and accessories.

It’s true our ancestors didn’t have the wide variety of sun protection options we do today. But they were resourceful, using what they had to shield themselves from the sun. Whether it was a cloth hat or a simple tunic, they found ways to stay comfortable and safe.

Now, we have more choices, so pick accessories you actually like. Whether it’s a Breathable linen shirts, dresses, a long-sleeved swimsuit, or a chic wide-brimmed hat wear what feels good, and you’ll be more likely to use it! 

As for sunglasses, while some studies say we shouldn't wear them all the time, we think it’s about balance. Skip them when you're soaking in morning or evening sunlight, but once the sun is high and intense, popping them on after your initial exposure is just fine. 😉

Prioritise morning and evening sun.

These times offer the most healing wavelengths especially red and infrared light. Just 10–30 minutes of early or late sun exposure can help boost vitamin D, align your body clock, and support hormone health.

Build up your tolerance gradually.

Start with short bursts of direct sun and increase exposure slowly over days or weeks. This helps your skin develop natural melanin protection and reduces the risk of burning.

Try using the D-Minder app to track your safe sun exposure time and optimal vitamin D production based on your location and skin tone.

Now that we’ve covered why sunscreen isn’t something you need to wear daily, you might be wondering: when should you use sunscreen, and what should you look for when choosing one?

Non-Toxic Sunscreen: When to Use It & How to Choose the Right One

When to Use Sunscreen
Sunscreen is best used when you'll be exposed to extended periods of sun or during peak UVB/UVA hours. This helps you protect your skin when it's most vulnerable, without overdoing it on the daily applications.

How to Choose a Non-Toxic Sunscreen
Here are the must-haves when selecting a safe, effective sunscreen:

• Mineral-based, physical sun barrier with non-nano zinc oxide (this is key for safe, effective protection)
• No aerosol sprays opt for lotions or pump sprays, which are easier to apply evenly
• No artificial fragrances unless they're made exclusively with natural essential oils
• Broad-spectrum protection that covers both UVA + UVB rays with an SPF of 15 or higher
• Eco-friendly ingredients that respect the planet
• Clean formulas free from harmful chemicals like industrial seed oils or endocrine disrupting substances

Tip: Be cautious with zinc oxide in its nanoparticle form. You’ll want your sunscreen to feature non-nano zinc oxide, as this form is safer for your body and the environment.

Sun Support From the Inside-Out

Sun protection isn't just about slathering on sunscreen or wearing hats. You can support your body from the inside to help it prepare for sun exposure. Here are some of our best tips for keeping your skin healthy and resilient:

Internal Hydration
Staying hydrated is crucial for building your skin’s natural resistance to the sun and other environmental stressors. Drinking mineralised water and eating water-rich foods helps maintain optimal skin health, flush out toxins, and keep your moisture barrier intact. The more hydrated your skin is, the better it can handle sun exposure.

We recommend adding minerals like Celtic Sea Salt or Electrolyte Drink for extra benefits.

You can also create a simple DIY hydration mocktail using water, chia seeds, sea salt, and lemon.

Astaxanthin Supplements
Astaxanthin is often called nature's ultimate antioxidant. This pigment, found in certain colourful fruits, vegetables, and algae, is incredibly potent in supporting your skin’s resilience to the sun. Many surfers swear by it for natural sun protection. It's known to be:

• 6,000 times more powerful than vitamin C
• 800 times stronger than CoQ10
• 550 times more effective than vitamin E
• 40 times more powerful than beta-carotene

Niacinamide Supplements
Niacinamide (a form of vitamin B3) plays a vital role in cellular function and energy production. Studies show it may help support skin health and even act as a protective measure against skin cancer.

Polypodium Leucotomas (PL) Supplement
This antioxidant-rich nutrient, derived from tropical ferns, helps protect your skin from sun damage and reduces inflammation.

Avoid Industrial Seed Oils
In addition to the general health risks associated with industrial seed oils, studies suggest they may also contribute to skin burns and increase the risk of skin cancer.

Eat Anti-Inflammatory Foods Rich in Antioxidants & Healthy Fats
Certain foods are your skin’s natural defence against the sun, thanks to their antioxidant content. Here are some foods to focus on:

• Polyphenol-rich foods (like berries and dark chocolate) can absorb UVB rays and some UVA rays, preventing them from penetrating the skin.
• Vitamin C-rich foods (like citrus fruits, red peppers, and strawberries) help neutralise free radicals, reduce sunburn, and support collagen and elastin production.
• Vitamin E-rich foods (such as avocados, anchovies, and salmon) work similarly to vitamin C by addressing oxidative damage and signs of aging.
• Vitamin A-rich foods (like liver, eggs, and sweet potatoes) aid in repairing skin tissue and preventing UV-induced skin damage.
• Mineral-rich foods and UV-protective spices can also support your skin’s defences.

Supportive Lifestyle Habits for Resilient Skin and Optimal Body Function

Your daily habits play a significant role in the health of your skin. By supporting your body from the inside out, you’re helping to build a resilient and healthy skin barrier. Here are some habits to consider:

• Skincare routines that nourish and protect your skin barrier
• Sleep hygiene practices to boost resilience against UV damage
• Regular exercise to support immune function and detoxification
• Stress management techniques to maintain a strong mind-body connection

There are so many thoughtful, proactive ways to support your body before, during, and after time in the sun. So take a deep breath there’s no need to stress. You’re equipped with the knowledge to make choices that feel good for you and your skin. 

After-Sun Care & Healing Sun-Stressed Skin

Whether or not you’ve caught a burn, your skin needs some serious TLC after time in the sun. Rehydrating and soothing your skin is just as important as protecting it in the first place. And if you did overdo it (hey, it happens!), here’s how to bring your skin back to balance naturally.

Soothe + Calm: Natural Sunburn Relief

Sunburns can sting, itch, and leave your skin feeling angry. We’ve got better, cleaner ways to soothe and heal:

• Baby Balm This balm is your skin’s best friend after too much sun. Packed with nutrient-dense tallow and emu oil, and infused with calendula and marshmallow root, it deeply nourishes and calms irritation.
• Chill with a roller: Pop your ridged facial roller in the fridge for a cooling post-sun treat. It helps encourage circulation and healing while delivering a soothing, icy touch.
• Fresh aloe from the plant: Forget the fake stuff. Break open a leaf and apply the pure gel directly to your skin for a gentle, effective remedy and a great excuse to get yourself another houseplant. ;)

Rehydrate & Replenish: Restoring Moisture After Sun

After sun exposure, your skin craves hydration. These products help lock in moisture, repair the skin barrier, and keep your glow healthy not crispy.

•  Eucalyptus Lavender Body Butter
  Powered by tallow, this deeply moisturising butter supports the skin’s natural barrier while calming irritation. It’s rich, luxurious, and incredibly healing especially for dry, sun-stressed skin.

Nourishing your skin after sun exposure is just as important as protecting it. These intentional practices support your skin’s natural healing ability leaving you feeling restored, radiant, and ready for your next sun-kissed adventure.