☀️Sun Block or ☀️Sun Screen: A Functional Medicine Perspective

Growing up in Minnesota, where if the sun was out… You were OUT.

Well, maybe not in the winter. In Minnesota, blue skies and sunshine in January usually meant the temperature was somewhere below zero. But the second spring arrived, and the temperatures climbed, everyone came crawling out of hibernation.

And it was not unusual for my friends and me to be outside in our bikinis, lathered up in baby oil, rotating ourselves like rotisserie chickens, trying to soak every ounce of sunshine into our winter-white bodies. Ahhh… the good ol’ days. 😆

Fast forward to this March, when my daughter, Bryn, who goes to college in Minnesota, called me during a rare 70-degree day. She was absolutely mortified because all her friends were outside in bikinis, lying around a kiddie pool to cool off… completely drenched in tanning oil, AKA baby oil!

And if you’ve never seen Bryn before, she is a gorgeous red-haired, fair-skinned beauty who treats the sun like it’s personally out to get her. 🫠  One afternoon in direct sunlight, and the poor girl goes from porcelain princess to lobster red in record time. So watching all of her friends willingly marinate themselves in tanning oil was absolutely horrifying to her.

I started laughing because I had no idea this was still a thing! Shamefully, I would have been right with them, glistening in the sun's rays! 🫣 

But honestly, when you grow up spending most of the year indoors hiding from brutal winters, warm sunshine becomes a hot commodity.

Which brings me to today's topic...

How do we enjoy the sun without exposing ourselves to unnecessary risks?

The more I've learned about our skin and overall health, the more questions I've had about the products we're putting on our bodies every day.

If our skin is our largest organ, and we depend on estrogen patches and creams to absorb effectively through the skin (versus oral forms that go through the liver… a topic for another day),  then shouldn’t we care deeply about what we are putting on our skin out in the sun every single day?

Wouldn’t we want our sun protection to be clean, safe, and supportive of our overall health while still protecting us from harmful UV rays?

Recently, I visited a dermatologist who was incredibly passionate about preventing skin cancer, and I truly appreciated that. At the same time, I noticed there wasn't much discussion about the ingredients in the products themselves or how they might affect our bodies over the long term.

That left me wanting a more complete conversation.

And let me be clear… I am NOT against sun protection. Skin cancer is real, and protecting our skin matters. But I am frustrated by the confusing messages surrounding what types are safest, what ingredients to avoid, how much sun we actually need, and which products are healthiest for our bodies over time.

So, I decided to break this topic down into a few simple sections for us:

☀️ First, what’s the actual difference between sunscreen and sunblock?

☀️ Next,  a Functional Medicine perspective on sun protection, inflammation, nutrition, and why supporting your body from the inside out may help your skin become more resilient and less prone to burning.

☀️ And finally, I’ll share some of the safest and best-rated options according to the Environmental Working Group (EWG), so you can feel more confident about what you’re using on yourself and your family this summer.

Because just like everything we talk about in Midlife Revival… this isn’t about fear.

It’s about being informed, reducing toxic load where we can, and making empowered choices that support our health for the long haul.

Now grab your sunglasses, your favorite mocktail, and let’s talk sunshine. ☀️💛

☀️ So… What’s the Difference Between Sunscreen and Sunblock?

Believe it or not, they are actually different.

Traditionally, sunscreen refers to chemical UV filters that absorb the sun’s rays before they can damage the skin. These ingredients often include chemicals like oxybenzone, avobenzone, octinoxate, octocrylene, and homosalate.

Sunblock, on the other hand, usually refers to mineral-based protection that physically sits on top of the skin and reflects or blocks UV rays. The two main mineral ingredients are:

• Zinc Oxide
• Titanium Dioxide

From a Functional Medicine perspective, mineral sunblocks are often preferred because zinc oxide and titanium dioxide sit on the surface of the skin and generally have fewer concerns related to systemic absorption than many chemical UV filters.

That white “lifeguard nose” we all used to laugh at back in the day? Yep… that was usually zinc oxide. 

Now thankfully, cleaner mineral-based products have come a long way, and many blend into the skin much better than they used to!

☀️ A Functional Medicine Perspective on Sun Exposure

This is where things get really interesting.

From a Functional Medicine perspective, the conversation isn’t just about blocking the sun; it’s also about supporting the body so it can better handle healthy sun exposure.

Our skin is a reflection of what is happening internally. Chronic inflammation, nutrient deficiencies, poor gut health, blood sugar imbalance, dehydration, and toxic overload can all make the skin more reactive and vulnerable to burning and damage.

Healthy skin starts from within.

Some nutrients that may help support skin resilience and protection include:

🥕 Antioxidants:  Vitamins A, C, and E help combat oxidative stress from UV exposure.

🐟 Omega-3 fats: Found in salmon, sardines, walnuts, and flax. These help calm inflammation and support skin barrier health.

🍅 Lycopene-rich foods: Tomatoes, watermelon, pink grapefruit, and guava have been studied for their natural skin-protective properties.

🥬 Polyphenols: Green tea, berries, dark chocolate, herbs, and colorful vegetables help reduce oxidative stress.

💧 Hydration + minerals: Dehydrated skin is stressed skin.

And here’s something many people don’t realize… moderate sun exposure is actually beneficial for the body. Sunlight helps regulate circadian rhythm, mood, sleep, immune health, metabolism, and Vitamin D production, all things we desperately need in midlife and menopause.

The goal is not to fear the sun.
The goal is balance.

Morning sun exposure, avoiding intense burning, nourishing your body well, wearing hats and protective clothing when needed, and choosing cleaner sun protection can all work together beautifully.

When I was in Aruba a few weeks ago, I found myself paying close attention to the UV index and being much more intentional about when I applied mineral sunblock, especially during the peak UV hours when the sun was at its strongest. It felt less about fearing the sun and more about respecting it, supporting my body wisely while still enjoying every minute of being outdoors.

Living in Idaho, where the summer sun often feels intense and relentless, I take a similar approach. If I know I'll be outside for extended periods, I make sure I'm protected. At the same time, getting some sunshine is important to me. Whenever possible, I prefer using hats, lightweight long sleeves, and seeking shade rather than relying on sunblock for every minute I'm outdoors. For me, it's about finding a balanced approach that allows me to enjoy the benefits of sunshine while being mindful of overexposure.

☀️ What does the EWG recommend?

The Environmental Working Group (EWG) reviews sunscreens every year and rates products based on ingredient safety, hormone disruption concerns, transparency, and UV protection effectiveness.

Here are a few general EWG recommendations:

✔️ Choose mineral-based sunscreens with Zinc Oxide or Titanium Dioxide as the active ingredients.

✔️ Avoid aerosol sprays whenever possible due to inhalation concerns! 

✔️ Avoid products containing oxybenzone, octinoxate, and added fragrances.

✔️ Look for broad-spectrum protection with SPF 30–50. Higher SPF isn’t always significantly better and can create a false sense of security. 

✔️ Lotion or cream formulas are usually safer and more reliable than sprays or powders.

Some cleaner brands that are commonly EWG-rated well include:

☀️ Beautycounter Countersun
☀️ Thinksport / Thinkbaby
☀️ Badger
☀️ Babo Botanicals
☀️ Pipette Mineral SPF
☀️ ATTITUDE Living
☀️ Blue Lizard Mineral Sunscreen

(Always check the current EWG ratings each season since formulas can change!)

EWG- Sun protection

At the end of the day, perfection is not the goal.

We live in a world where reducing toxic load is more realistic than eliminating it completely. 

Every small, purposeful swap matters.

Every informed choice adds up.

And maybe … we skip the baby oil. 😉☀️

How do you approach sun protection? 

I’d love to hear your thoughts!  It’s just me on the other end of this Blog! 

With gratitude and sunshine!

💛  Amy