for Optimal Levels of Vitamin D and Beyond
by Ali Anne Johnson
The sun is miraculous. It provides warmth to our planet, helps grow our food, and sustains life. Many of us love the feeling of rays hitting our skin. Animals love sun exposure as well, just look how your cat or dog finds their way to a sunny patch and basks in it. It’s no secret that the sun has life-giving properties, but how much sun is too much, how little is too little?
Some people are afraid of sun exposure because of aging concerns or cancer. They rarely see the sun and cover up every inch of skin on those unlikely occasions. Other people spend so much time in the sun that they frequently get burned, their skin is dry and leathery and sun damage is visible in the form of wrinkles, spots and discoloration. People on both ends of the sun exposure spectrum may experience unwanted health problems.
Sun-wary people may have less signs of aging but are missing out on the healing benefits of moderate sun exposure. When the sun hits our skin many beneficial chemical reactions occur, most prominently synthesis of Vitamin D. Lack of sun may actually increase our risk of many types of cancers, diseases and conditions due to Vitamin D deficiency.
Sun-worshiping people get a sufficient dose of Vitamin D, but have a greater risk of skin damage and skin cancer due to the increase in UV rays and radiation from the exposure. Sun-lovers may also have increased health benefits which we’ll discuss next.
Many of us know the importance of the sun providing Vitamin D and it’s benefits, such as stronger bones, better sleep, improved mood, and a healthier immune system. The sun’s benefits are believed to be far greater than Vitamin D, those effects to be studied further. Sunlight is likely nourishing your cells beyond what you can imagine.
Find the right balance of exposure to maximize the benefits without increasing the risk of skin damage.
It’s important to
A – Get enough sunlight for adequate levels of vitamin D and overall health.
B – Protect your skin from harmful ultraviolet (UV) rays that may cause damage.
Here are key elements of sensible sun exposure to achieve this balance:
1. Limit Time & Duration: Short, steady sun exposure over time is recommended. Fair-skinned individuals might need only about 10-20 minutes of midday sun several times a week, while those with darker skin may require longer. Don’t let your skin burn. Geographical considerations also play a role on how much sun you can tolerate.
2. Cover Up: Sun management also includes what you wear. When spending extended periods outdoors use additional protective measures such as clothing (hat, sunglasses, long sleeves) and seek shade when UV rays are the strongest.
3. Hydrate: Prolonged time in the sun dehydrates our skin and bodies. Drink appropriate amounts of fluids and apply moisturizer after sun exposure. Electrolyte drinks and natural non-toxic moisturizers are best.
4. Vitamin D Supplementation: Sunlight is a significant source of vitamin D. People who have limited sun exposure need to consider supplements. Ideally 1000-2000 IUs of Vitamin D per day is suitable for most people.
5. Eat Sensibly: A healthy diet is shown to protect your skin from damage. Nearly all fruits, vegetables, herbs and leafy greens are beneficial to consume daily. In particular, tomatoes, melons and berries help repair skin from damage and lessen the likelihood of burning. Going to the beach for the day? Eat a healthy breakfast and pack a lunch that will give your body an extra layer of security.
6. Non-toxic Sunscreen: Read the sunscreen section for more details.
By following these principles, you can gain the health benefits of sun exposure while minimizing the risks associated with UV radiation. The bottom line is that sunlight has both positive and negative effects and it’s important to balance them for maximum benefit and health. Summer is here, get outside and enjoy it!
Always consult with a healthcare provider on your specific needs and exposure to the sun.
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