With the arrival of summer comes the overwhelming urge to get outside and spend time shaking off the long winter. The sun beckons us with its happy, warming rays. It invites us to come out and interact with the world.
Whether you are headed outside to play, work, or relax there are a few things to consider. Aside from staying hydrated and not getting overheated, is the issue of actual sun exposure. We have all heard that it is the UV rays that cause skin damage and skin cancer. We are told from countless places that we must protect our skin at all times from these damaging UV rays. There is such a vast array of sunscreen products out there that it is convincing many people that the sun must never touch our skin.
What is not talked about is the fact that without the sun touching our bare, unprotected skin we are setting ourselves up for some pretty serious medical conditions. It is common in the wintertime or in places that stay cloudy most of the time, for people to feel depressed and lethargic. This has been termed SAD for Seasonal Affective Disorder. Research has linked a deficiency of vitamin D to some forms of depression, and other types of mental illness. Our body makes vitamin D from the sunlight on our skin. Without adequate amounts of vitamin D we are vulnerable to developing brittle bones, high blood pressure, insulin resistance, decreased immune function, and an inability to lose weight. Since vitamin D is so critical to many processes going on at the cellular level, a deficiency can mitigate other health issues as well.
So, if you are left wondering how all of this research can be true at the same time, let me say that there is a happy and safe medium here. Let’s start with some basics about the sun. In sunlight, there are UVA rays and UVB rays. It is the UVA rays that are responsible for skin damage and skin cancer. UVA rays penetrate deep into your skin, When the UVB rays touch your bare, unprotected skin your body begins making vitamin D. UVB rays do not penetrate as deeply as UVA rays. Unfortunately, both UVA and UVB come from the sun together.
Fortunately, though, there are some simple guides and rules of thumb that will allow you to get adequate amounts of vitamin D producing UVB without exposing you to dangerous amounts of UVA. To start with, let’s consider that clouds and pollution block UVB. So, Rule of Thumb #1, on an overcast day or where there is a lot of pollution, just go ahead and put on your sunscreen right away. Also, in late evening or early morning when the sun is below a 50 degree angle the UVB does not reach us. Likewise, windows block UVB. Rule of Thumb #2, when the shadow you cast is longer than you are tall, the UVB rays are not strong enough for your body to use. The next thing to consider is how long you should be in the sun with your skin unprotected. It mostly depends on your skin tone type. While some medications increase sensitivity to the sun, I will not talk about that here.
Melanin is what causes our skin to be dark. A very fair skinned person has little melanin in their skin. The process of tanning is the accumulation of melanin in the skin. Darker skinned people have more melanin than lighter skinned people. Melanin is like a natural sunscreen. Simply stated, the darker your skin, the longer it takes for you to get sunburned. Fortunately, your will get enough vitamin D producing UVB before you get sunburned. The next rule of thumb is a little trickier to nail down. Rule of Thumb #3, your body will have made enough vitamin D in half the time it takes for you to burn. For a very fair skinned person that could be 10 minutes. For a very dark skinned person that could be 2 hours. After that point, apply sunscreen or move into the shade. Rule of Thumb #4, arms, legs, and back are the best parts of your body to expose. Protect your face since the skin is thinner there.
One other thing to keep in mind is that if you spend a lot of time in the water, or if you bathe with soap immediately after sun exposure, the amount of vitamin D utilized by your body will be decreased. This is because the process of producing vitamin D takes place in the top layers of skin and it can be washed away.
As far as vitamin D goes, sun exposure is not always necessary. One can supplement with vitamin D3 in pill or liquid form. The recommended dosage is 2000 IU daily. However, some medications interfere with vitamin D, so if you have a serious medical condition consult your doctor before you begin taking a supplement. Also, your doctor can do a blood test, 25-hydroxy-vitamin D, to check your blood level for vitamin D.
But with all this emphasis on exposure to the sun, let’s remember that moderation is the key. Too much of a good thing is not a good thing. For ourselves and our kids, burned skin is never healthy and should be avoided.
Whether you choose to sun or supplement, make sure you get the vitamin D your body needs. It is essential to good health.
