Our early ancestors spent a considerable amount of time in the sun. They developed skin pigmentation appropriate for the UV conditions - pale enough for vitamin D production, yet dark enough to reduce the risk of DNA damage. Our relationship with the sun changed, however, when people began to migrate away from their original homelands - and with the advent of office jobs and television! Summer is a perfect time to explore the whole issue of sunlight, and why human beings are naturally drawn to exposing themselves to its rays. Despite the fact that we are told to cover up, put on sun block and not get a tan to protect against skin cancer, our natural instinct is just the opposite. And for good reason.

At a basic level, we are quite literally solar powered. Plants capture and store sunlight, and we eat these plants, or the animals that eat these plants. Plants store sunlight in a simple way. They "inhale" carbon dioxide from the atmosphere, and use energy from sunlight and water to make carbohydrate in the form of leaves, stems, and roots. Plants are essentially solidified air and sunlight, and so are you. If you burn a tree, all you are left with is ash - a tiny fraction of the original tree. The same is true for human beings.

In addition, sunlight is necessary for vitamin D production in your body. It was once thought that vitamin D was necessary only for helping to maintain calcium balance and strong bones. But recent discoveries of vitamin D receptors in the brain, breast, prostate, and even immune lymphocyte cells may explain why higher levels are consistent with much lower rates of cancer, depression, heart attack, and stroke. And the sun has an undeniable effect on your mood, helping to promote a "sunny" disposition.

People literally perk up in the summer. To be rid of all that winter wear takes some weight off our shoulders. Perhaps we cheer up because our melatonin levels subside: One explanation for the blues of seasonal affective disorder (SAD) is that lack of light results in an overabundance of the sleep-inducing hormone. Summer sunshine may have other uplifting physiological effects. Researchers in Pittsburgh published results of a study earlier this year that involved 89 spinal surgery patients. Half recovered on the bright side of a hospital unit, the others on the dim side. Those on the sunny side reported experiencing less perceived stress and took less pain medication. Why? Well, some research has shown that when sunlight hits the skin, it produces endorphins, hormones that influence pain perception and mood.

Researchers at Wake Forest University speculate that those endorphins may be a reason why people in the West get hooked on tanning. Their studies have found that frequent users of tanning beds can distinguish between regular and filtered light. So the relaxation and good feelings from the endorphins produced by ultraviolet light may have a reinforcing effect on tanning separate from the belief that a tan improves appearance. There's something wonderful about the sun, and knowing that we literally run on its power makes it easy to understand why. The key is to be sensible about your sun exposure. We'll show you how to enjoy the health benefits of the sun while still protecting your skin How to Practice Safe Sun

We've all been told the dangers of the sun, and these dangers are real in the main. Sunlight exposes you to two kinds of rays: UVA that ages your skin, and UVB that burns your skin. Think of A for aging and B for burning. Although UVB rays are more intense, there are less of them hitting your skin:

For every 1,000 UVA rays, there is maybe one UVB ray. Plus, at the beginning and end of the day, there is very little UVB reaching your skin. Most sun creams focus on blocking the UVB rays. Yet it's UVB that makes vitamin D in your skin. And the bulk of the scientific evidence indicates that melanoma and basal cell cancers are related more to UVA rays than to UVB. Although UVB is bad in excess, it's actually UVA that you need the most protection from.

So, how do you defend yourself against the aging (and cancer-promoting) effects of UVA rays, the burning effects of UVB rays, and still produce enough vitamin D for cancer protection? The answer is four-fold:

* Build up your skin's defenses: The levels of vitamins A, C, E and other antioxidants in your skin have a major effect in protecting your skin cells from damage that promotes both aging and skin cancer. Vitamin C may even reverse the damage. So you need to keep your body's stores of these nutrients topped up.

Best sources of vitamin A: Unrefined red palm oil, butter from cow's milk, egg yolk, liver, cod liver oil, shark liver oil. However, as these foods are high in fat, and there's also the risk of overdosing on the vitamin from liver oils, keep their intake at a minimum. Vegetarian sources of A are leafy green veggies, papaya, peppers, carrot, mango, melon which provide huge amounts of beta carotene. Even though the conversion of beta carotene to vitamin A is somewhat inefficient, these sources are a better choice since they're lower in calories, nutritious and carry little risk of vitamin toxicity.

Vitamin C can be got from citrus fruit, berries and green vegetables. Along with vitamins A and C, colorful fruit and vegetables offer bioflavonoid and carotenoids, potent antioxidant, which protect against damage from sunlight, and also boost collagen synthesis.

Other essential skin foods are nuts, seeds and fish. Omega-3 fatty acids in fish fight inflammation caused by sun damage. While almonds, sunflower seeds, pumpkin seeds, etc., are excellent sources of vitamin E, the first line of defense against harmful UV rays.

* Slather on your Vitamins: In addition to getting these nutrients internally from your diet, you can get them externally from skin care products. Vitamin A, in particular, helps you build a healthy and thicker epidermis. This ultimately protects your melanocytes from damage. A and C also reduce your risk of burning.

* Wear a shield. When you are out in strong sunlight – usually

1. Use a sunscreen with an SPF of 15 that protects against both UVA and UVB rays and contains antioxidants.

2. Wear light cotton clothes and a hat or other headgear for protection.

Finally, avoid going out in the midday sun.

* Do get out for some sun: To ensure that you produce adequate amounts of vitamin D, try spending about 5 to 15 minutes - preferably in the early mornings - in the sun without sunscreen. This advice is especially relevant for those working in BPOs and night shifters.

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