To Sun or Not To Sun, That is the Question
By Donna DiMarco, CN, LNC.
During the summer months, sun protection becomes foremost on our minds, well maybe after weight loss. Years ago, when life was simpler, food was nutrient dense and water was pure, even though people spent much more time in the sun, there was less skin cancer. Many types of work were done outdoors without protection, and people looked forward to outdoor activities, even after working in the sun all day. We have been recently taught that if we are to survive exposure to the harmful rays of the sun we should lather ourselves with the highest SPF factor we could find, wear protective clothing, hats and glasses and still run from the sun like the
plague was approaching, but is the sun the real cause?
During the summer months, sun protection becomes foremost on our minds, well maybe after weight loss. Years ago, when life was simpler, food was nutrient dense and water was pure, even though people spent much more time in the sun, there was less skin cancer. Many types of work were done outdoors without protection, and people looked forward to outdoor activities, even after working in the sun all day. We have been recently taught that if we are to survive exposure to the harmful rays of the sun, we should lather ourselves with the highest SPF factor we could find, wear protective clothing, hats and glasses and still run from the sun like the plague was approaching, but is the sun the real cause?
Now here’s our dilemma: we are deficient in vitamin D because we avoid sunlight and block out its powerful rays, and we are deficient in antioxidants that would allow us to get our vitamin D from the sun as nature intended and with suffering its damage.
Again, there is no doubt that the sun can cause severe damage to the skin but only IF certain nutrients (antioxidants) are lacking. By blocking out the sunlight we block the body’s ability to make much-needed vitamin D. Sunrays offer much more than just the catalyst for vitamin D production. They help regulate our circadian rhythm, promote the feeling of well being, and facilitate better learning and higher productivity.
As a result of avoiding sunlight and blocking out its rays, the incidence of osteoporosis, prostate and breast cancer, and even high blood pressure have risen.
Vitamin D is needed for bones to develop properly and to allow calcium to maintain bone integrity. We originally believed gross vitamin D deficiency only resulted in rickets. As a result, vitamin D was added to milk in small amounts, which prevented rickets but fell far short of our bodies need for vitamin D ( much like iodized salt prevented goiter but left the body iodine deficient). Recently, we have come to realize that vitamin D is important for many other functions. As far back as in the 1940s researchers noticed that individuals living in the temperate zones were more vulnerable to hypertension, colon, prostate, and breast cancer. Only later was the connection made to reduced sun exposure and vitamin D.
Vitamin D is found in fish and fish oils and fortified foods, but according to the U.S. National Health and Nutrition Examination Survey, 1988-94, the median intake for children is above the Adequate Intake (AI), but the below the AI for women over 12 years of age and for men over 50 years. This may be due to the increased fortified milk consumption by children. Yet, recent studies indicate that fortification practices in both the U.S. and Canada are not effective in preventing vitamin deficiency. Our food choices are still poor and we still avoid the sun.
Other conditions that may be prevented by optimal intake (or body production) of vitamin D are lupus, rheumatoid arthritis, multiple sclerosis, and even Type 1 diabetes. In one study, it was reported that children who were given 2,000 IU of vitamin D daily had a reduced risk of developing Type 1 diabetes by 80 percent.
Another study determined that large doses of vitamin D taken only every four months produced reduction in the incidence of breaking bones among seniors (65-85 year old). Swiss researchers also found that older people who took supplemental vitamin D for 9 months cut their risk of falling by about 50%. In 1989, when a vitamin D precursor (25-hydroxy D) was measured in the blood, it was determined that subjects with higher levels had 50% less risk of colon cancer than those with lower levels. How many of these older people would benefit by sitting out in the sunlight just 20-30 minutes a day?
Although many health care practitioners use to limit their vitamin D supplement recommendations to 400 IU per day, the American Journal of Clinical Nutrition published a couple of articles re-evaluating the safety range of vitamin D and concluded that the current 2,000 IU daily safe limit should be increased by at least 5 fold (1999). They revisited the subject in 2001 with the addition that… “we consider 4,000 IU vitamin D to be a safe (daily) intake for adults.”
The best choice for obtaining vitamin D should be from moderate exposure to sunlight. Supplementation should be the second choice when sufficient exposure to sunlight is not an option, as in areas north of the equator who experience seasonal sunlight deficiency.
Recent research indicates that topical and internal supplementation with selenium and vitamin E, both are powerful antioxidants that protect us from the damage of the sun’s rays. So the simple solution appears to be loading up on antioxidants in diet and topically and enjoy the sun. I always apply an antioxidant rich cream after sunbathing and I do not use sunscreen, but I have an olive complexion and take antioxidants daily.
Try to spend some time exposing your eyes to the daylight (without glasses or contact lenses) to allow the pineal body to receive the full spectrum light it needs. Sunrise is a great time to get that light. This won’t give you vitamin D but may help your circadian rhythm. If your living environment or working area restricts exposure to sunlight or if you are really fair-skinned, try full spectrum light bulbs. Unlike regular light bulbs they offer a light source that is similar to the spectrum of rays of sunlight. They are rated by their Color Rendering Index (CRI), where a rating of 100 would represent natural sunlight at noon in the middle of the summer. Bulbs with a rating of 90-95 are available. Check on line for suppliers.
Be sure to follow the guidelines for healthy eating. Moisturize your skin daily and use a cream that provides adequate antioxidant nutrients like vitamins A, C, E and selenium. If you are fair skinned, you may not want to go without any protection if you are to be exposed to the sun’s rays for any length of time. Small, gradual steps may help you tolerate it better. Please do not get sunburned. That is a sure way to damage your skin. Moderation is the key. Use common sense when outdoors. Allow some time to get the sun you need, then cover up of lather up. Consider taking a vitamin D supplement, but check with your healthcare practitioner first.
Until next time…Donna