Do We Need Sunscreen In Winter, Really?

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It’s Q&A Day at 10almonds!

Have a question or a request? We love to hear from you!

In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

So, no question/request too big or small 😎

❝I keep seeing advice that we shoudl wear sunscreen out in winter even if it’s not hot or sunny, but is there actually any real benefit to this?❞

Short answer: yes (but it’s indeed not as critical as it is during summer’s hot/sunny days)

Longer answer: first, let’s examine the physics of summer vs winter when it comes to the sun…

In summer (assuming we live far enough from the equator to have this kind of seasonal variation), the part of the planet where we live is tilted more towards the sun. This makes it closer, and more importantly, it’s more directly overhead during the day. The difference in distance through space isn’t as big a deal as the difference in distance through the atmosphere. When the sun is more directly overhead, its rays have a shorter path through our atmosphere, and thus less chance of being blocked by cloud cover / refracted elsewhere / bounced back off into space before it even gets that far.

In winter, the opposite of all that is true.

Morning/evening also somewhat replicate this compared to midday, because the sun being lower in the sky has a similar effect to seasonal variation causing it to be less directly overhead.

For this reason, even though visually the sun may be just as bright on a winter morning as it is on a summer midday, the rays have been filtered very differently by the time they get to us.

This is one reason why you’re much less likely to get sunburned in the winter, compared to the summer (others include the actual temperature difference, your likely better hydration, and your likely more modest attire protecting you).

However…

The reason it is advisable to wear sunscreen in winter is not generally about sunburn, and is rather more about long-term cumulative skin damage (ranging from accelerated aging to cancer) caused by the UV rays—specifically, mostly UVA rays, since UVB rays (with their higher energy but shorter wavelength) have nearly all been blocked by the atmosphere.

Here’s a good explainer of that from the American Cancer Society:

UV (Ultraviolet) Radiation and Cancer Risk

👆 this may seem like a no-brainer, but there’s a lot explained here that demystifies a lot of things, covering ionizing vs non-ionizing radiation, x-rays and gamma-rays, the very different kinds of cancer caused by different things, and what things are dangerous vs which there’s no need to worry about (so far as best current science can say, at least).

Consequently: yes, if you value your skin health and avoidance of cancer, wearing sunscreen when out even in the winter is a good idea. Especially if your phone’s weather app says the UV index is “moderate” or above, but even if it’s “low”, it doesn’t hurt to include it as part of your skincare routine.

But what if sunscreens are dangerous?

Firstly, not all sunscreens are created equal:

Learn more: Who Screens The Sunscreens?

Secondly: consider putting on a protective layer of moisturizer first, and then the sunscreen on top. Bear in mind, this is winter we’re talking about, so you’re probably not going out in a bikini, so this is likely a face-neck-hands job and you’re done.

What about vitamin D?

Humans evolved to have more or less melanin in our skin depending on where we lived, and white people evolved to wring the most vitamin D possible out of the meagre sun far from the equator. Black people’s greater melanin, on the other hand, offers some initial protection against the sun (but any resultant skin cancer is then more dangerous than it would be for white people if it does occur, so please do use sunscreen whatever your skintone).

Nowadays many people live in many places which may or may not be the places we evolved for, and so we have to take that into account when it comes to sun exposure.

Here’s a deeper dive into that, for those who want to learn:

The Sun Exposure Dilemma

Take care!

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  • Anti-Aging Myths This Dermatologist Wants You To Stop Believing

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dermatologist Dr. Sam Ellis lays all bare:

    Bare-faced lies?

    Obviously, we are hearing from a dermatologist here, so the focus is on skin aging specifically. We may well also not want to age our brain, joints, etc, but that’s not what this one is about.

    So, without further ado, here are the myths she wants to bust:

    • “Medical grade skincare”: the term “medical grade” is a marketing term and does not indicate superior efficacy or better ingredients.
    • “Expensive skincare is more effective”: price does not always correlate with effectiveness; some high-end products justify their cost, but many do not.
    • “More products = better results”: using too many products can reduce effectiveness and cause irritation; a simple routine with sunscreen and a retinoid is key.
    • “Drink more water for better skin”: if you’re dehydrated, then yes, hydrate—but drinking excessive water does not improve skin appearance beyond normal hydration levels.
    • “You don’t need anti-aging products until you see signs of aging”: starting skincare early, especially sun protection, helps maintain youthful skin longer.
    • “Wrinkles are the first signs of aging”: hyperpigmentation and sagging are often more significant early indicators of aging than wrinkles.
    • “Skincare is all you need for anti-aging”: by “skincare” here she means creams, lotions, tonics, etc, and recommends other treatments such as laser treatment and even Botox*.
    • “Non-prescription retinoids are a waste of time”: over-the-counter retinoids like retinol and retinal can still be effective alternatives to prescription retinoids.
    • “You must use retinoids every night”: retinoids are effective even when used a few times per week, depending on individual tolerance.

    *We’re not convinced about the Botox; we’ll have to do a deep-dive research review one of these days!

    For more on each of these, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

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    Retinoids: Retinol vs Retinal vs Retinoic Acid vs..?

    Take care!

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  • Okra vs Asparagus – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing okra to asparagus, we picked the okra.

    Why?

    Both are great! But…

    In terms of macros, okra has more fiber and carbs, making it the more nutrient dense option, for a similar glycemic index.

    In the category of vitamins, okra has more of vitamins B1, B3, B6, B9, and C, while asparagus has more of vitamins B2, B5, E, K, and choline, making for a 5:5 tie, with similar margins of difference too. Thus, definitely a tie on vitamins.

    When it comes to minerals, okra has more calcium, magnesium, manganese, phosphorus, potassium, and zinc, while asparagus has more copper, iron, and selenium. An easy 6:3 win for okra.

    Both of these on-the-cusp-of-being-pungent vegetables have beneficial antioxidant polyphenols (especially various forms of quercetin), but okra has more.

    Adding up the sections makes for an overall win for okra, but by all means enjoy either both; diversity is good!

    Want to learn more?

    You might like to read:

    Enjoy Bitter/Astringent/Pungent Foods For Your Heart & Brain

    Enjoy!

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  • Creamy Fortifying Cauliflower Soup

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    As delicious as it is super-easy to make, this one is full of protein, fiber, healthy fats, and some of the most health-giving spices around.

    You will need

    • 1 quart low-sodium vegetable stock
    • 1 large cauliflower, cut into florets
    • 1 large onion, finely chopped
    • 2 cans cannellini (or other white) beans, drained and rinsed
    • 1 cup raw cashews, soaked in hot water for at least 5 minutes, and drained (if allergic, substitute chickpeas)
    • 1 bulb (yes, a whole bulb) garlic, roughly chopped
    • 5 tbsp nutritional yeast
    • 10 fresh sprigs of thyme (keep them whole!)
    • 1 large fresh sprig of rosemary (keep this whole too!)
    • zest of 1 lemon
    • 1 tbsp red chili flakes
    • 1 tbsp black pepper, coarse ground
    • 1 tsp MSG or 2 tsp low-sodium salt
    • ½ tsp ground turmeric
    • Extra virgin olive oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Tightly tie up the sprigs of rosemary and thyme with kitchen twine (shining a bright light on it and asking it invasive questions is optional)

    2) Heat some olive oil to a medium heat in your biggest sauté pan or similar. Add the onions, and cook for about 10 minutes, stirring as necessary. We are not trying to outright caramelize them here, but we do want them browned a little.

    3) Add the garlic and cook for another 2 minutes, stirring frequently.

    4) Add the vegetable stock, and stir, ensuring no onion is stuck to the base of the pan. Add the cauliflower, cashews, beans, nooch, pepper, turmeric, and MSG/salt, stirring to combine. Don’t worry if the cauliflower isn’t all submerged; it’ll be fine in a little while.

    5) Add the herbs, submerging them in the soup (still tied up bouquet garni style).

    6) Bring to a boil, reduce to a simmer and cook for 15–20 minutes; the cauliflower will be soft when it’s ready.

    7) Remove the bouquet garni, and blend the soup until thick and creamy. You can do this with an immersion blender, but to get the smoothest soup, you’ll need to use a stand blender. Either ensure yours is safe for hot liquids, or else allow to cool, blend, and reheat later. This is important, as otherwise your blender could explode.

    8) Serve, using the lemon zest and chili for the garnish:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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    First, what this book is mostly not about: bubble baths and scented candles. We say “mostly”, because stress management is an important aspect given worthy treatment in this book, but there is more emphasis on evidence-based interventions and thus Dr. Kumar is readier to prescribe nature walks and meditation, than product-based pampering sessions.

    As is made clear in the subtitle “Transforming Heart Health with Lifestyle Medicine”, the focus is on heart health throughout, but as 10almonds readers know, “what’s good for your heart is good for your brain” is a truism that indeed holds true here too.

    Dr. Kumar also gives nutritional tweaks to optimize heart health, and includes a selection of heart-healthy recipes, too. And exercise? Yes, customizable exercise plans, even. And a plan for getting sleep into order if perchance it has got a bit out of hand (most people get less sleep than necessary for maintenance of good health), and he even delves into “social prescribing”, that is to say, making sure that one’s social connectedness does not get neglected—without letting it, conversely, take over too much of one’s life (done badly, social connectedness can be a big source of unmanaged stress).

    Perhaps the most value of this book comes from its 10-week self-care plan (again, with a focus on heart health), basically taking the reader by the hand for long enough that, after those 10 weeks, habits should be quite well-ingrained.

    A strong idea throughout is that the things we take up should be sustainable, because well, a heart is for life, not just for a weekend retreat.

    Bottom line: if you’d like to improve your heart health in a way that feels like self-care rather than an undue amount of work, then this is the book for you.

    Click here to check out The Power Of Self-Care, and transform your heart health with lifestyle medicine!

    Don’t Forget…

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  • Muir Glen Organic vs First Field Original – Which is Healthier?

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    Our Verdict

    When comparing Muir Glen Organic Ketchup to First Field Original Ketchup, we picked the First Field.

    Why?

    This one was a little unfair to you, as you can’t turn them around to read the ingredients here. But the point we want to share the most today is: you have to turn them around and read the ingredients! You absolutely cannot rely on appearances!

    While the Muir Glen Organic may have a very “greenwashed” aesthetic going on and the word “organic” is more eye-catching than any other word on the label, it contains 4x as much sugar and 4x as much sodium.

    Side-by-side, they have, per tablespoon:

    First Field Original: 1g sugar, 60mg sodium
    Muir Glen Organic: 4g sugar, 240mg sodium

    But what about the importance of being organic?

    Well, we have one more surprise for you: the First Field ketchup is organic too, non-GMO, and contains no added concentrates either.

    This isn’t an ad for First Field (by all means enjoy their products or don’t; we’re not invested), but it is a heartfelt plea to always check the backs of products and read the labels, because fronts of products can’t be relied upon at all.

    I’m sure we all get caught out sometimes, but the less often, the better!

    PS: we write this, of course, before seeing the results of your voting. Maybe it won’t be a “Muir Glen Organic” sweep in the polls. But either way, it’s a call to vigilance, and a “very good, carry on” to everyone who does this already

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  • The Best Menopause Advice You Don’t Want To Hear About

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

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    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: