Here Comes The Sun - Part 1
The sun is coming out and we sure are enjoying the opportunities to go outside more than ever! But many of us are confused about the mixed messages we get when it comes to sunshine and our health. Aren't we supposed to be getting Vitamin D from the sun? But aren't we supposed to use sunscreen to protect our skin from UV rays to prevent skin cancer? And now you are telling us sunscreens contain toxic chemicals than can cause cell damage and lead to skin cancer? And by the way, what does SPF even stand for? WHAT THE WHAT?!?!
OK, let's start at the beginning. vitamin D is called "the sunshine vitamin." When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays target cholesterol in the skin cells, which provide the energy for vitamin D synthesis to occur. Vitamin D has many roles in the body and is essential for optimal health. For example, it instructs the cells in your gut to absorb calcium and phosphorus, two minerals that are essential for maintaining strong and healthy bones. Low levels of vitamin D have been linked to serious health conditions such as osteoporosis, cancer, depression, muscle weakness. And only a handful of foods contain significant amounts of vitamin D, so sun exposure is by far the best way to boost your levels!
Although sunlight is great for making vitamin D, too much sunlight can be dangerous. Some consequences of too much sunlight include sunburn, eye damage, skin aging and other skin changes, heat stroke and skin cancer.
Like most things, we need to have a balanced approach to vitamin D/sunscreen. Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10-30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight. Just make sure not to burn. If you are planning to stay in the sun for a while, it is best to apply sunscreen after 10-30 minutes of unprotected skin exposure to help prevent sunburn and skin cancer. (For those of us in our cars for hours each day, UVB rays cannot penetrate windows, so you will not get your daily dose of vitamin D from running carpool!)