Once upon a time, acne was considered to be a skin condition caused by human flaws. Ancient Egyptians believed, for example, that pimples mark the faces of liars. Pharaoh Tutankhamun, who suffered from very severe acne, was said to be the living evidence that this was true. In those times, of course, people did not understand exactly what acne is, how it originates, and what causes it. And that is precisely what we are going to talk about today.

The origins of a pimple in more detail

First a little bit of skin anatomy. A sebaceous gland is attached to every hair follicle (from which hairs grow). A healthy sebaceous gland works optimally until it is stimulated (by factors we will explore together) to produce more sebum. At that moment, the skin starts to become more oily, which in itself is not an unmanageable situation, but a significantly increased sebum production can cause a narrowing or obstruction of the duct of the sebaceous gland. The area is then reinforced by keratin, and the growing number of bacteria results in an inflammation, which manifests itself in the form of a plump pimple. The greatest concentration of sebaceous glands is on the face, back, and chest. That is why most spots appear in these areas.

The propagation of Cutibacterium acnes

The bacterium Cutibacterium acnes (formerly Propionibacterium acnes) naturally forms part of the skin microbiome. It is found on the skin surface as well as deeper inside the follicles and pores. Its overpopulation is very closely linked to pimples (as its specific name acnes suggests). It uses free fatty acids in the sebum and cellular waste as a source of nutrients and energy. An increased sebum production or clogging of the pores can cause growth and propagation of bacteria. These then release a number of substances (such as propionic acid from which their former name was derived), among them several digestive enzymes that also feed on sebum and are even capable of disrupting cell layers - the walls of the pores. Disruption of the skin can lead to the proliferation of other bacterial strains (such as Staphylococcus aureus or S. epidermidis) which cause inflammation of the skin. This results in the formation of inflamed pimples (the immune response of the body) and the centres of acne are born because everything spreads very quickly.

Sebum oxidation

Sebaceous glands produce sebum that consists of triglycerides, free fatty acids, squalene, wax esters, and other lipophilic substances. Oxidation of these fatty components can occur after sebum has been excreted to the skin surface. The most problematic of them is squalene that makes up 10-15% of sebum. In the process of its oxidation, products (such as its peroxide forms) are produced that lead to the clogging of the skin, as they are highly comedogenic. In this way they contribute to the occurrence of acne and are also involved in the formation of wrinkles.

There are different types of pimples

There are several kinds of pimples. Open comedones, commonly known as blackheads, are noninflammatory in nature. Besides these, there are also closed comedones, smaller whiteheads. When the pimple is bigger, it can be a papule, pustule, nodule, or a cyst. These types of acne form deeper in the skin (tender pimples underneath the skin’s surface), they are inflammatory, full of bacteria, and contain large amounts of pus. Squeezing the bigger pimples usually leads to scars or other colour imperfections whose removal may be difficult. Severe forms of acne are not a simple question of skincare, but rather a problem inside the body. 

Blackheads vs. pores

Blackheads are bigger open comedones formed by hardened sebum and parts of dead cells. Pores (the pilosebaceous follicles) are places where sebum comes to the skin’s surface, and they are a natural part of every skin. They can be cleaned, shrunk, reduced, but they can never be completely eliminated. They tend to be more visible in mixed and oily skin. It is in pores where oxidation of accumulated sebum happens, and this causes the dark colour. However, the sebum in pores does not form a hard “plug”, as is the case with blackheads.

By squeezing sebum out of the pores, you can develop thread veins. I recommend focusing on proper skin cleansing (for example oil-based) and hydration.

What are the causes of acne?

• Sex hormones

The state of our skin is very closely related to sex hormones. In connection with this we can speak about various changes, fluctuations, or imbalances within the hormonal system of women and men. Men typically show signs of changes in skin condition in puberty when testosterone levels rise. This hormone’s active form DHT (dihydrotestosterone) causes excessive sebum production and hyperkeratinisation (skin clogging), which leads to the formation of acne.

Testosterone levels must also be taken into account in women, along with female hormones - oestrogen and progesterone, whose levels fluctuate not only during the menstrual cycle, but also during pregnancy, menopause, etc.

• The psyche and stress

Skin problems can also occur as a consequence of stress. The stress hormone cortisol tries to help the body deal with strain. Its short-term production is essential for the body, but elevated levels over a long period of time may be associated with major problems, not only skin-related. Cortisol production affects other hormones (for example the above-mentioned female hormones) whose production is pushed to the sidelines in times of “danger” (signalled by cortisol). This is not alright, of course. Throughout our entire life, stress can significantly affect the hormonal balance of the body, in addition to sex hormones also insulin, for example.

• Diet, lifestyle

Some foods have pro-inflammatory effects on our body. In relation to acne and the state of the skin, we speak mainly about sugar, alcohol, wheat, dairy products, processed vegetable oils, and others. Sugar, for example, can influence the hormones to such an extent that the skin becomes excessively oily and more inflammatory pimples appear. As a matter of course, we should always pay close attention to our water intake.

• Unsuitable cosmetic care

In my first article about acne-prone skin I outlined a skincare routine for problematic skin. So I just reiterate the importance of daily make-up removal and cleansing. Do not use irritating or drying products. Avoid aggressive scrubs and products with high alcohol content. Pick natural products, steer clear of those that contain petroleum derivatives, silicone, and other unsavoury ingredients.

Author: Veronika Slechanová

Problematic, acne-prone skin can give you a hard time, whether you are a woman or a man. You can have a few small pimples on your face, but also large centres of papules with underlying inflammation, for many different reasons. It is said that the skin is a reflection of our inner health, which is why it is important to focus mainly on inner factors when treating acne. Think about your diet, water intake, and overall lifestyle, and factor in the level of stress your body is facing. Last but not least, acne can be caused by general hormonal (im)balance. Consider these causes of acne and then support the inner treatment with the right cosmetic care. What should it look like? We will have a look at it together now. We will explore the ways in which you can treat your acne-prone skin and how to prevent breakouts from a cosmetic point of view.

What is my skin type and what is important for healthy skin?

The very basis of all skin care is knowing your skin type. Acne can appear on oily as well as dry skin. The main difference between oily and dry skin is in the amount of sebum the skin produces. Knowing our skin type, we can choose cosmetic products that should suit our type. First, however, it is important to review the cornerstones of a proper skin care routine.

The skin is an amazingly functioning complex organ which can be disturbed and upset by a wrong choice of cosmetics. Our skin naturally maintains a certain protective barrier that should not be disturbed. There is the acid mantle - a hydrolipidic film formed on the surface of the skin that is necessary for a healthy dermal microbiome. The health of this skin defence mechanism is crucial to the overall balance of the skin.

What not to do to your skin

• Do not use aggressive cleansers (eg. SLS-based) or scrubs. Neither dry nor oily skin would appreciate it. Approach all cleansing with care.
• You’d better avoid products that contain a high percentage of alcohol. Oily skin can handle smaller amounts, but I would skip them altogether for dry skin.
• Do not unnecessarily wash your face with water in order to “clean it properly”. Twice a day as a part of your morning and evening routine is enough. Tap water may have a dehydrating effect on the skin, which can then appear drier, lifeless, and dull. If your skin feels tight, very dry, or dehydrated after your morning wash-up, skip it and just clean your face with a cotton pad and some toner. This way of “light morning cleansing” can be perfect for dry skin, but also for oily skin. I have tried it myself.
• Never skip make-up removal and cleansing! If you use make-up, remove it first with some make-up remover (gel, emulsion, foam, for example with glucosides). After removing make-up, you can simply finish your cleansing ritual with a toner or face lotion if your skin is dry and does not tolerate foaming products. Always make sure the toner or face lotion does not contain alcohol.
• If some pimples appear, try not to provoke and pick or pop them. This may cause scars that can stay forever.

Your skin will thank you for proper hydration

All acne-prone skin needs to be hydrated. Hydration is absolutely essential, no matter what skin problem you have. You should therefore definitely include some moisturising product in your skincare routine. If the skin is sufficiently hydrated, it looks very healthy and plump. Remember that dehydration can occur in both dry and oily skin. Dehydration in oily skin leads to its increased attempts at protecting itself by producing more sebum to lock in the little remaining moisture. This is why it is important to moisturise and hydrate! Look for such ingredients as glycerine, hyaluronic acid and its potassium salt, Centella asiatica, aloe vera, and others, on the ingredient list.

Opt for non-comedogenic skincare products

When nourishing the skin, we should choose products that do not clog the pores (are non-comedogenic). Which ingredients might clog them? Pure coconut oil and wheat germ oil are not recommended for acne-prone skin for precisely this reason. Comedogenic ingredients may not be problematic when they are only one of the ingredients of a complex product. You should also watch out for mainstream drugstore products that are often full of petrochemicals and silicones which may not be great for acne-prone skin. Go for natural skincare products instead.

What ingredients should you look for in cosmetics for acne-prone skin?

In my opinion, the following are the best for pimples:

• CBD extract and other hemp-derived ingredients. CBD extract can regulate sebum production, has anti-inflammatory, healing, and restorative effects not only on skin suffering from acne, but from various types of eczema as well. Another hemp-derived ingredient is hemp oil, totally unique in its perfect ratio of omega 3 and 6 fatty acids. It can reduce sebum, support the skin barrier and overall hydration of the skin. It is non-comedogenic and therefore very suitable for skin prone to clogging.
• Salicylic acid (or white willow extract). Salicylic acid is one of fat soluble BHAs (beta-hydroxy acids). It has antibacterial and antiinflammatory effects that are especially helpful for individuals suffering from large clogged pores, blackheads, pimples, and excessive sebum production. Salicin (willow bark extract) is a gentler form of salicylic acid.
• Niacinamide (vitamin B3) reduces and cleanses enlarged pores, may regulate excessive sebum production, regular use leads to a more mattified, even-looking skin. It promotes restorative processes in the skin and soothes irritated skin. It also has anti-ageing properties and inhibits the synthesis of melanin, the skin pigment. This means that it affects pigment spots, marks caused by acne, and supports natural radiance of the skin.
• Vitamin C occurs in the skin naturally. It assists the antioxidative processes in the skin. As a very strong antioxidant, it can reduce oxidative stress in the skin. In general, vitamin C and its derivatives have antiinflammatory and anti-ageing properties. It helps to cure acne, brightens the complexion and evens out the tone.
• Neem is used for many skin conditions. It assists in curing acne, healing existing wounds and reduces scarring after pimples. It has strong antibacterial properties and reduces itching that may occur as the result of overpopulation of bacteria on the skin.
• Zinc has antiinflammatory properties, minimises enlarged pores and soothes inflamed areas.

For extra care, cleansing clay masks are very effective. All types of clay have beneficial effects on the skin, as they cleanse deeply and shrink pores. They are rich in minerals that benefit the skin. There is green, white, pink, Moroccan, and other kinds of clay. All clay masks must remain damp at all times while on the skin (we can dampen them with floral water), in order not to dry, dehydrate, or irritate the skin while drying. You can try a clay mask by Codex Beauty Labs, for example, which was formulated specially for the needs of oily and acne-prone skin. In addition to reducing sebum production, it brightens the skin and evens its tone.

The first thing I always recommend to everyone is to know your skin, figure out what it likes. If your skin is problematic in any way, love it unconditionally - don’t be too hard on it. Give love to your skin and it will pay you back sooner or later.

Author: Veronika Slechanová

Sustainable coexistence with the sun continued.

Is tanning “healthy” and can staying in the sun be (un)safe?

Why have I chosen the name of the solarpunk movement for my series of articles, you ask? There are several reasons for it. I would start with the name itself - solarpunk is a movement with an optimistic outlook on the future and life in general which values renewable resources with solar energy in the lead, puts emphasis on sustainability and modernisation, the environment, self-sufficiency and unity of communities, free of individual egos in the main role, but also to imaginative technological progress, glueing everything together with the idea of caring for present as well as future generations (1). This is a philosophy that we at Systers identify with and try to incorporate not only into our articles, but also into the careful selection of our products. The word “punk”, on the other hand, hints at a certain rebelliousness and deviation from the civilisational mainstream. In relation to skin and tanning, I refer mainly to the problem of imprudent sunbathing, sunscreen lotions, and scientific studies with too limited focus. Claims of the harmfulness of sun radiation are omnipresent, but it is very important to take several factors into consideration - your lifestyle, how you compensate for the risks, and what kind of environment you cultivate within and without.

Science has the impressive ability to study things into the tiniest details and extreme depths, but there is one thing no scientist or anybody else should ever forget - to set the obtained information back into the context of the whole body and its environment, in other words, not to ignore the other factors present. This also goes for UV radiation from the sun. Yes, such radiation is very strong for the skin and may have a harmful effect on the cellular processes. However, it comes in a package with other wavelengths with many different effects and, what is even more important, these effects are also affected by your genes, current skin pigmentation, duration and regularity of sun exposure, composition and quality of diet, or the level of toxic load and stress.

Put simply - if you eat a lot of processed foods, there are significantly more omega 6 fatty acids than omega 3 in your body, you sunbathe intensively and in bouts, work indoors under artificial lights and do not spend a lot of time outside, there is no lotion that can save your skin. Be gentle and patient with yourself in this regard, supporting your skin from the inside as well as from the outside, in small steps, holistically, with your entire lifestyle.

In order for sunbathing to be healthy and beneficial, I would much prefer not to call it sunbathing at all, but rather time naturally spent in the sun, while doing some other activity, such as gardening, meditation, or walking. You do not necessarily always have to perform some physical activity in the sun, it is more about realising the time you spend out in the sun and moderately drawing its benefits in the name of longevity, resilience, and a smile on your face. Remember that sunshine is the best medicine, but, the same as with everything, the difference between medicine and poison is in the dose.

The dilemma of sunscreen lotions

There are many different opinions as to how much cream to use, at what age and with what SPF, or whether to use it at all. The one thing most people who know something about the topic would probably agree on is that you should use natural, non harmful products rather than mainstream cosmetics. Many classic sunscreen lotions contain toxic substances which are stored in tissues, contributing to faster ageing and supporting cancerogenic processes, as well as many substances that disrupt the hormonal balance, leading to an oestrogen dominance.

The absorbability through the skin cannot be compared to the absorbability through the intestine, but that does not mean that it is completely negligible! For those of us who are trying to walk on the sustainable path or those who struggle with some chronic health complications, sunscreen lotion is just another piece of the puzzle - if you throw away the wrong piece and find the right one, it will fall perfectly into its place.

First and foremost, you have to consider your skin type and lifestyle. Do you spend time in the sun intensively but not regularly, do you not manage to eat enough fruits and vegetables, do you not spend time in the sun throughout the whole year and have light skin? In that case protecting your skin with a sun cream will be very appropriate. Do you have a lot of stress, irregular lifestyle, are over 35 years old and your skin ages faster? Then you can use moisturisers with SPF. Do you rise and go to sleep with the sun, keep to the shade during noon, eat plenty of fruits and vegetables, do not have sensitive skin, and spend a reasonable time in the sun throughout the year? Then perhaps you need no sunscreen at all (which is wildly rebellious for most people nowadays).You know your skin and lifestyle best, which is why nobody can decide for your if and how to use sun creams. No matter where you are on your journey, proceed sensibly and gently. Tailor all advice to your personal experience, and make any changes slowly and gradually, letting your body adapt. Otherwise you will harm yourself.

So what does the SPF number mean and how to make sense of it all? The SPF number indicates mainly the protection against UVB radiation. Protection against UVA which penetrates clouds and glass is usually not accurately indicated. According to EU norms, it should correspond to at least one third of the UVB protection, that is ⅓ of the SPF number.

SPF 30 means that after applying the cream, it will take our skin 30 times longer to get burned than without it. Looking at the percentage of radiation these lotions protect us from may give us a more realistic idea. SPF 15 protects us from 93% of radiation, SPF 30 from 97%, and SPF 50 from 98% of the sun’s radiation. Notice that the protection does not grow linearly, and the same happens with UVA protection - SPF 50 might make us feel unduly safe which can be dangerous. While you might think that the differences between the creams are negligible, believe me that the difference of 1% is very significant, especially with intense radiation with a great amount of photons (think the equator and high altitudes). We should also realise that even if we use sunscreen, we tend to apply too little of it, rubbing frantically at any white spots not to look foolish, and to bring home a nice tan from our holiday, right? Keep in mind that the results of the testing of these products are affected by many factors (including the chosen testing methods) as I mentioned earlier, which is why something different will work for everybody.

What protection did I mean when I mentioned natural sunscreen products? I speak mainly of creams using physical UV filters in the form of inorganic pigments, such as the white powdered titanium oxide and zinc oxide which divert and diffuse UVA and UVB rays. Classic sun creams usually combine these with chemical absorbents that are not safe either for the nature in us or for the nature around us. Another (so far unstudied) risk of inorganic pigments could be their nano form which, granted, does not leave an unsightly white film on the skin, but penetrates the skin easily (2).

A context of plants and supplements

I would like to include the effects of plants in the context of factors. Some of them can make the effects of the sun’s radiation stronger. This is why you should avoid consuming or using hogweed, bistort, perforated St. John’s wort, garden angelica, or parsnip.

In my personal experience and the experience of those around me, we observe interesting effects of the sun in combination with Black Stuff. I suppose that thanks to its strong antioxidative properties and increased absorption of nutrients, vitamins and minerals, it contributes to an active protection of the skin as well as its regeneration. Taking Black Stuff while also eating enough fruits and vegetables might mean that you should be less likely to get burned, but if it does happen anyway, this spray might help with the redness and pain:

Dissolve ⅕ teaspoon of Black Stuff powder in 200 ml of water, pour into a sprayer, shake and apply to the skin.

Try this solution to burns, itching, acne, gum infection, eczema, or psoriasis. Experiment, observe, and play around with the amount of powder and frequency of application.

A list of action steps you can implement in your life (and those you can stop doing)

• Expose the largest possible body surface to the sun throughout the year, especially in the morning before noon and in the late afternoon until sunset - do not stay in the strongest sun. An hour or two in the sun with periods in the shade is more than enough.
• Avoid sudden periods of grilling yourself in the sun - spending the working days without any sunshine and then the weekend on a lounger in direct sun.
• Reduce exposure to blue light.
• Support the quality of your sleep.
• Reduce omega 6 fatty acids intake and the consumption of processed foods.
• Support your immune system and reduce inflammation in your body.
• Increase your intake of antioxidants and minerals through generous portions of fruits (hurray to polyphenols! ????) and vegetables (hurray to beta-carotenes! ????).
• Support all antioxidative activity (for example with Black Stuff or antioxidants by Braineffect from our e-shop).
• Drink enough water with added minerals (add some salt or Quinton’s).
• Consider changing classic sunscreen products for natural creams with physical filters of titanium oxide or zinc oxide.
• Consider not wearing sunglasses so often (except in situations which can be dangerous, for example while driving), and not avoiding random contact with the sun which will give us the adaptation advantage for subsequent longer stays in the sun.
• Do not apply these recommendations only on your “sunbathing day”, but sustainably throughout the year.
• Respect your individuality, find out what is currently the gentlest and most beneficial way for you, and progress slowly, over a long period of time.

Invite the sun to your skin through the right door, and it will enter your very soul. ????

Bibliography:

(1) https://solarpunk.cz/co-je-solarpunk/ 

(2) http://www.kapkakrasy.cz/ 

Sustainable coexistence with the sun.

How far does the power of the sun reach?

Skin caressed by sun rays = comforting sunshine in the soul.

The sun is not just a mediator in the production of vitamin D. It is an excellent source of energy and life in general (remember that even the best red grapes with the highest concentration of resveratrol grow in scorching sun; 1), it helps with asthma, improves our mood, reduces the risk of cardiovascular diseases, and promotes regeneration and relaxation. After the exposure of the body surface to sun radiation, NO (nitric oxide) signal molecules are produced and effectively transported from skin cells into the bloodstream, where they have a beneficial vasodilating effect, increasing blood flow and decreasing blood pressure (2). It is not a coincidence that we associate the sun with positive emotions and healing. “Sunshine is the best medicine.”

Sunlight is also the main synchroniser of our circadian rhythms - the phasing of our body’s activities (when we wake up, digest, when we can manage intense physical strain, when we are more mentally active, or when we start to yawn and fall asleep). Keep in mind that the light from lightbulbs and the screens of our electronic devices has the same energising effect.

What wavelength spectrum are we talking about here? Sunlight is a form of electromagnetic waves in the ultraviolet, visible and infrared spectrum. 

The waves in the visible part of the spectrum are primarily a source of light which our eyes can see, but also heat and photosynthetically active radiation for plants.

Infrared radiation is rather thermal and sets our biorhythms (we will definitely pay more attention to this type of light and its effect on mitochondrial functions and the production of energy in the future).

Ultraviolet solar radiation is absorbed by the atmospheric ozone layer to a large extent, but the rest gets through to us. The most important components for us are UVA and UVB which trigger the synthesis of vitamin D in the body, but in the case of a too intense or prolonged exposure, they can contribute to burning, premature skin ageing, and damage to health. The intensity of UV radiation grows with altitude, so be especially careful on mountain hikes. 

Let us focus a little more on vitamin D now. I believe that the “solarpunk” of sunbathing and the issue of SPF and vitamin D is not really going to be any punk for you at all as it is quite possible that you have already been learning about the topic for some time.

Vitamin D

Vitamin D may not be as omnipotent as our society tends to claim lately and can even be toxic, however, it has been associated with many supporting effects. First and foremost, it supports the function of the immune system and contributes to reducing inflammation. Positive effects on sleep, fertility, hormonal balance (helpful with endometriosis, PCOS, menopause, or pregnancy), performace, respiratory system, tissue development, calcium metabolism, and the psyche have been reported  (3, 4). 

The synthesis of vitamin D begins with the exposure of our skin to sunlight. Though I will not delve into the complex metabolic processes, it is important to know that in order to produce vitamin D, we need some form of cholesterol (does this make you fear the scary saboteur a little less, woman?), which is split by UVB radiation, and that first on the way to the active form of vitamin D is vitamin D3 that is transported from the skin to the liver where it is converted to its final, biologically active form. 

A number of factors influence the efficiency of vitamin D synthesis, among these the season, climatic zone, time of the day and intensity of sun radiation, skin pigmentation and genetics, the use of sunscreen, medication (statines), state of health, age, or the intensity and (un)gentleness of hygiene. This is because using soap dries the skin and washes part of the cholesterol away. Dry types of skin even contain naturally less cholesterol. In darker skin types, in turn, the pigmentation diverts more sunlight which is why they can last much longer in the sun without any damage, but they also need more time to produce a sufficient amount of vitamin D3. Taking into account our origin, blood tests, and these biochemical rules, we can easily calculate the approximate time we can safely spend in the sun in order to get the maximum of benefits, or how much vitamin D3 we ought to supplement.

For most people outside of the tropics, taking vitamin D is one of the cornerstones of everyday supplementation (whether they know it or not). This is why we should choose this dietary supplement with proper care. We at Systers recommend vitamin D3 in combination with K2, as they synergically support the absorption and transport of calcium directly into the teeth and bones, preventing its undesirable storage in other tissues. Vitamin K2 also protects neurons from damage caused by free radicals and contributes to the production of their protective and conductive myelin. The bottom line is, vitamin K2 will help you support your bones, teeth and strong nerves. You can find the combination of vitamins D3 and K2 at our e-shop.

Ideally, you should take vitamin D before noon, since its activity would clash with the production of melatonin in the afternoon and evening, making sleep more difficult. This mechanism is strongly embedded in us, seeing as in the past we used to expose ourselves to the sun from early morning, whereas late afternoons were spent in shelters, socialising by the fire, getting ready for sleep.

Beach to bed trajectory

In order to set both the unintentional exposure to sunlight and deliberate sunbathing into a broader context, which I will depict in greater detail in my next moderately punk article (that might inspire you to reevaluate some of your life strategies), let me add one more notable biological fact:

Sudden exposure to the first intense summer sun may give you tonsillitis.

Why does it happen? We are protected from the health complications caused by intense sun radiation by the pigmentation of our skin and trans-urocanic acid excreted with sweat. However, the pigment is sleeping deep in our melanocytes after winter, and as trans-urocanic acid cannot absorb all the UV by itself, it is converted to its cis form which is absorbed back into the skin, suppressing immunity, and then it is all too easy to fall sick in the biggest heat (5). Just when you least need it, right?

This information gives us an idea of how not to approach sun radiation.

A sunny action step

In the morning, expose the largest possible portion of your skin to the sun, as directly as you can. In the evening, by contrast, rest by watching a reddish sunset and don’t overdo it with artificial light after that - especially blue and strong light. This will help you set an optimal biorhythm - you will tell your organs when to get up, when to sleep, digest, feel energised, and when to charge your batteries. Don’t forget to compensate for the sun radiation by drinking enough water together with vitamins and minerals (you may want to try Quinton’s glass vials).

* * *

It is clear as (a sunny) day that neither fearing the sun nor disrespecting its strength makes any sense. Neither extreme is sustainable in the long run, and our goal is to find the ideal sunny middle course. 

I hope that I have managed to make you feel excited about Solarpunk Vol. 2 where I will tell you why I do not think of spending time in the sun and sunbathing as equals.

Bibliography:

(1) https://www.systers.bio/resveratrol-starnuti-shledan-vinnym/

(2) Holliman G, Lowe D, Cohen H, Felton S, Raj K. Ultraviolet Radiation-Induced Production of Nitric Oxide:A multi-cell and multi-donor analysis. Sci Rep. 2017;7(1):11105. Published 2017 Sep 11. doi:10.1038/s41598-017-11567-5

(3) Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406

(4) Gominak SC, Stumpf WE. The world epidemic of sleep disorders is linked to vitamin D deficiency. Med Hypotheses. 2012 Aug;79(2):132-5. doi: 10.1016/j.mehy.2012.03.031. Epub 2012 May 13. PMID: 22583560

(5) materials of the Faculty of Natural Sciences of Charles University, Prague