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:
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The Pains That Good Posture Now Can Help You Avoid Later
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Dr. Murat Dalkilinç explains:
As a rule…
Posture is the foundation for all body movements and good posture helps the body adapt to stress.
Problems arise when poor posture causes muscles to overwork in ways that are not good for them, becoming tight or inhibited over time. Bad posture can lead to wear and tear on joints, increase accident risk, and make some organs (like the lungs, which feed everything else with the oxygen necessary for normal functioning) less efficient. It’s also of course linked to issues like scoliosis, tension headaches, and back pain, and can even affect emotions and pain sensitivity.
Good posture includes straight alignment of vertebrae when viewed from the front/back, and three natural curves in a (very!) gentle S-shape when viewed from the side. Proper posture allows for efficient movement, reduces fatigue, and minimizes muscle strain. For sitting posture, the neck should be vertical, shoulders relaxed, arms close to the body, and knees at a right angle with feet flat.
But really, one should avoid sitting, to whatever extent is reasonably possible. Standing is better than sitting; walking is better than standing. Movement is crucial, as being stationary for extended periods, even with good posture, is not good for our body.
Advices given include: adjust your environment, use ergonomic aids, wear supportive shoes, and keep moving. Regular movement and exercise keep muscles strong to support the body.
For more on all this, enjoy:
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Want to learn more?
You might also like to read:
Beyond Just Good Posture: 6 Ways To Look After Your Back
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Eat to Beat Depression and Anxiety – by Dr. Drew Ramsey
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Most of us could use a little mood boost sometimes, and some of us could definitely stand to have our baseline neurochemistry elevated a bit. We’ve probably Googled “foods to increase dopamine”, and similar phrases. So, why is this a book, and not just an article saying to eat cashews and dark chocolate?
Dr. Drew Ramsey takes a holistic approach to health. By this we mean that to have good health, the whole body and mind must be kept healthy. Let a part slip, and the others will soon follow. Improve a part, and the others will soon follow, too.
Of course, there is only so much that diet can do. Jut as no diet will replace a Type 1 Diabetic’s pancreas with a working one, no diet will treat the causes of some kinds of depression and anxiety.
For this reason, Dr. Ramsey, himself a psychiatrist (and a farmer!) recommends a combination of talking therapy and diet, with medications as a “third leg” to be included when necessary. The goal, for him, is to reduce dependence on medications, while still recognizing when they can be useful or even necessary.
As for the practical, actionable advices in the book, he does (unsurprisingly) recommend a Mediterranean diet. Heavy on the greens and beans, plenty of colorful fruit and veg, small amounts of fish and seafood, even smaller amounts of grass-fed beef and fermented dairy. He also discusses a bunch of “superfoods” he particularly recommends.
Nor does he just hand-wave the process; he talks about the science of how and why each of these things helps.
And in practical terms, he even devotes some time to helping the reader get our kitchen set up, if we’re not already ready-to-go in that department. He also caters to any “can’t cook / won’t cook” readers and how to work around that too.
Bottom line: if you’d like to get rewiring your brain (leveraging neuroplasticity is a key component of the book), this will get you on track. A particular strength is how the author “thinks of everything” in terms of common problems that people (especially: depressed and anxious people!) might have in implementing his advices.
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Walk Like You’re 20 Years Younger Again
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How fit, healthy, strong, and mobile were you 20 years ago? For most people, the answer is “better than now”. Physiotherapist Dr. Doug Weiss has advice on turning back the clock:
The exercises
If you already have no problems walking, this one is probably not for you. However, if you’re not so able to comfortably walk as you used to be, then Dr. Weiss recommends:
- Pillow squat: putting pillow on a chair, crossing hands on chest, standing up and sitting down. Similar to the very important “getting up off the floor without using your hands” exercise, but easier.
- Wall leaning: standing against a wall with heels 4″ away from it, crossing arms over chest again, and pulling the body off the wall using the muscles in the front of the shin. Note, this means not cheating by using other muscles, leveraging the upper body, pushing off with the buttocks, or anything else like that.
- Stepping forward: well, this certainly is making good on the promise of walking like we did 20 years ago; there sure was a lot of stepping forward involved. More seriously, this is actually about stepping over some object, first with support, and then without.
- Heel raise: is what it sounds like, raising up on toes and back down again; first with support, then without.
- Side stepping: step sideways 2–3 steps in each direction. First with support, then without. Bonus: if your support is your partner, then congratulations, you are now dancing bachata.
For more details (and visual demonstration) of these exercises and more, enjoy:
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Want to learn more?
You might also like:
4 Tips To Stand Without Using Hands
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Fix Most Of Your Nutrition-Tracking Problems With These Few Hacks
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Are you weighing everything? And, do you really need to?
Counting what counts the most
As a general rule of thumb, weighing and measuring what you eat need not be obsessive or restrictive. All the same, keeping track of what you consume does ensure portion accuracy and highlights what needs adjusting to meet your goals. Otherwise, if you go off-piste by 1% per day, that can be a big deviation after 3 months!
Four hacks to keep things simple while still doing what needs to be done:
- Don’t demonize macros: no macronutrient (like carbs or fats) is inherently bad. Demonizing them leads to guilt, self-sabotage, and yo-yo dieting. Instead, focus on balance that works for your body.
- Prioritize protein: make protein the central part of every meal. It supports fat loss, muscle maintenance, and overall health, especially as you age. Track just protein and calories if full tracking feels overwhelming; let the carbs and fats take care of themselves.
- Adopt a flexible, personalized approach: “grit is fit” means doing the hard things yes, but insofar as they fit your life. If full tracking is unsustainable, try easier alternatives like taking food photos, using hand-size portion guides, or journaling meals casually.
- Ditch the all-or-nothing mindset: your diet doesn’t need to be perfect to be effective. Sustainable change comes from consistency, customization, and evolving with your body’s needs—not rigid plans.
For more on all of this, enjoy:
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Want to learn more?
You might also like:
What Macronutrient Balance Is Right For You?
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Gut – by Dr. Giulia Enders
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On account of being an organ (or rather, a system of organs) whose functions are almost entirely autonomic, most of us don’t think about our gut much. We usually know there’s acid in the stomach, and we usually know there are “good and bad” gut bacteria. But what of the rest of what goes on?
For anyone who has a hazy half-remembered knowledge from school, this will serve as not only a reminder, but a distinct upgrade in knowledge.
Dr. Giuliua Enders talks us through not just the processes of what goes on, but, as a medical doctor, also many instances of what can go wrong, for example:
- Why do some people’s bodies mistake nuts for a deadly threat (and consequently, accidentally elevate them to the status of actually becoming a deadly threat)?
- Why are some people lactose-intolerant, and why do food intolerances often pop up later with age?
- Why do constipation and diarrhoea happen?
- Why is it that stress can cause stomach ulcers?
The style of writing is light and easy-reading, and the illustrations are clear too. This is a very accessible book that doesn’t assume prior knowledge, and also doesn’t skimp on the scientific explanations—there’s no dumbing down here.
Bottom line: knowing what goes on in our gut as akin to knowing what goes on under the hood of a car. A lot of the time we don’t need to know, but knowing can make a big difference from time to time, and that’s when you’ll wish you’d learned!
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Living with PFAS ‘forever chemicals’ can be distressing. Not knowing if they’re making you sick is just the start
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When we talk about the health effects of PFAS, we commonly think about any physical effects on the body.
For instance, does exposure to these long-lasting, per- and polyfluoroalkyl chemicals increase our risk of cancer, liver disease or pregnancy complications?
What’s less talked about is the psychological distress of living in a community affected by PFAS pollution – the uncertainty of whether your sickness is down to PFAS or something else, the stigma of living there, or the financial stress of watching property values drop, among other factors.
Later today, a Senate select committee is set to release its final report on the extent, regulation and management of PFAS in Australia.
Here’s what we know about the psychological impact of living with PFAS pollution.
If people eat food grown with contaminated water, PFAS chemicals can accumulate in their blood. Karola G/Pexels What are PFAS chemicals?
Since the 1950s, companies have used PFAS chemicals in consumer goods from non-stick pans through to makeup and fast-food wrappers. Firefighters have used PFAS-based foams to put out high-temperature industrial fires, particularly at airports and during fire training.
These chemicals persist in the environment and accumulate in animals and humans. In humans, PFAS are mainly present in the blood and blood-rich organs, such as the liver.
There are thousands of different PFAS chemicals. However, health authorities have focused on three common ones: perfluorooctanesulfonic acid (PFOS), perfluorooctanoic acid (PFOA) and perfluorohexanesulfonic acid (PFHxS).
The average time it takes for them to be eliminated from the human body by 50% is 2.7–5.3 years, depending on the chemical.
Their extensive use in consumer goods now means most people have low levels in their blood, even in remote parts of Australia.
But health effects are uncertain
Health researchers have conducted hundreds of studies into the health effects of PFAS. However, the results are difficult to interpret and sometimes contradictory. This has led to uncertainty about their health effects.
Health authorities consider exposure to PFAS is potentially associated with:
- elevated cholesterol levels
- lowered antibody responses to some vaccines
- changes in liver enzymes (evidence of liver inflammation or damage)
- pregnancy-induced hypertension (high blood pressure) and preeclampsia (a pregnancy complication that can be life-threatening for mother and baby)
- small decreases in birth weight
- kidney and testicular cancer.
The International Agency for Research on Cancer concluded that PFOA is a human carcinogen (meaning it can cause cancer) and PFOS is possibly carcinogenic. This was not based on human epidemiological studies due to lack of evidence, but on experimental studies in animals and the potential mechanisms of action in humans.
An expert panel convened by NSW Health concluded earlier this year that most health effects from PFAS are likely to be small.
How PFAS affects communities
Some communities have become contaminated with PFAS, usually due to firefighting activities around airports, defence force bases and firefighting training grounds.
That’s because PFAS from firefighting foams can leach into ground water and surrounding waterways. If people drink this water or eat food grown with it PFAS may accumulate in their blood.
This has led to community members becoming concerned about the potential health effects, and telling us they were distressed.
My research team conducted the PFAS Health Study between 2018 and 2021 in three affected communities: Williamtown in New South Wales; Oakey in Queensland; and Katherine, in the Northern Territory.
Residents and workers who had higher levels of PFAS in their blood also had higher cholesterol levels. However, we found limited evidence of other health effects despite an extensive investigation.
We found evidence of psychological distress among community members due to a range of reasons, including:
- uncertainty about the health effects
- not understanding what high PFAS levels in the blood means
- being exposed to larger amounts of PFAS at work
- financial pressures from property losses, either from having to sell up and move away or falling property values in affected areas
- interactions with government agencies responding to the contamination
- stigma from living in a contaminated area.
In a survey we conducted, one in three participants in these towns were “very” or “extremely” concerned about their health. One in five said they were “very” or “extremely” concerned about their mental health.
One resident told us about the psychological distress associated with uncertainty about the health effects of PFAS exposure:
you get sick and you don’t know whether to [attribute] it to the pollution here […] is what I’ve got caused by this or is it something else?
Another told us about a worrying decline in property prices:
20 acres, $100,000 four bedroom house. I don’t know anywhere else in Australia that you’d get something like that, maybe [the other PFAS-affected sites].
Many residents talked about feeling stuck. One told us:
We’ve been there 30 years and you can’t walk away and where do you live?
How to respond?
We found the effects of PFAS contamination on communities go far beyond any physical impact on the body. So any response needs to also factor in the psychological impact of living with PFAS if we are to support communities immediately after contamination is recognised, and into the future.
Government agencies are often responsible for dealing with these “slow-moving disasters”. So it is important they ask communities what they need so support them, beyond addressing the source of contamination and their physical needs, such as providing uncontaminated drinking water. This may be the support of counsellors, psychologists or other services.
The response to these events can occur over many years. So we may also need to factor in longer-term psychological consequences of PFAS contamination when planning health services and providing support.
Martyn Kirk, Professor, National Centre for Epidemiology and Population Health, Australian National University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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