Sunshine Saved Me after Melanoma
I’m a Skin Cancer Survivor and I Still Say: You Need Sunlight
Five years ago, I noticed something off. A mole on my neck had changed. Grown larger. Darker. Different.
I listened to that inner voice and went to my dermatologist. She removed it, sent it off, and a few days later, I got the call.
Melanoma.
Thankfully, we caught it early. It wasn’t very deep. A specialist put me under, cut it out, and that was that.
But the scar changed how I see the world. And strangely enough, they deepened my gratitude for sunlight.
Sunlight Isn’t the Enemy. It’s Essential
Yes, I wear the wide-brimmed hat.
Yes, I slather on SPF 50.
Yes, I wear long-sleeved UPF shirts even in the Texas heat.
But here’s what I will not do.
I will not avoid the sun altogether.
Because despite everything, I’ve learned something surprising:
Sunlight is not just safe. It’s necessary.
Natural light lifts your mood.
It clears your mind.
It calms your nervous system and restores your sense of connection to nature, to others, and to yourself.
The Science Is Clear. Sunlight Heals
Spending time outside, especially in the morning, helps:
Lower blood pressure
Enhance your mood
Increase empathy
Improve mental clarity and memory
Sunlight triggers the release of nitric oxide in your skin, a gas that relaxes blood vessels and reduces blood pressure. That’s why your numbers are often higher in winter than in summer. The darker the days, the heavier life can feel.
Your body also uses sunlight to make vitamin D, which strengthens your bones, muscles, and immune system. But the benefits go way beyond that.
In a 20-year study of nearly 30,000 Swedish women, researchers found that avoiding sunlight doubled the risk of death compared to women who got regular exposure, even though the sun-lovers had higher melanoma rates.
Let that sink in…
More sun…
More diagnoses…
But also more life.
Morning Light Means Better Sleep and a Sharper Mind
Your brain is wired for sunlight. Especially first thing in the morning.
When your eyes and skin absorb natural light, it resets your circadian rhythm… the internal clock that tells you when to wake up, focus, rest, and sleep. Just 15-30 minutes of sunlight in the morning can help you:
Feel more alert
Boost your energy naturally
Sleep more deeply at night
It’s like giving your brain its own cup of coffee without the crash.
So How Much Sun Is Enough?
Here’s what I do every single day.
I go outside in the morning. Even if it’s cloudy or rainy, I breathe in the fresh air and let the light hit my face.
If I can see, even through the clouds, then some sunlight is getting through.
I aim for at least 30 minutes a day. Arms, legs, or face exposed. No sunscreen for that short window.
Then I suit up in SPF 50, long sleeves, and a wide-brimmed hat for the rest of the day.
The goal isn’t to bake.
The goal is to connect with life, with nature, with myself.
Melanoma Changed Me. But It Didn’t Steal the Sun.
I’m not careless with the sun. I respect it… But I also rely on it.
After my diagnosis, I didn’t retreat inside with the blinds drawn and fear in my heart. I got smarter. And I got more grateful.
So here’s my message to you:
Get sunlight every single day. Especially in the morning. Even if it’s cloudy. Even if it’s cold. Even if life feels dark.
Step outside. Let the light hit your face. Breathe.
Smile.
That warmth you feel?
It’s not just sunshine.
It’s life.