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Healthy Sun Exposure, Sunscreens, Vitamin D

Healthy Sun Exposure

 

It is summer time and we often hear much controversy about sun exposure. Is it good for you or not? How much should you get? After reviewing the latest findings we would like to share our opinions with you. It is well known that prolonged sun exposure can increase the risk of skin cancer. On the other hand,  there are clear benefits to sun exposure that are very hard to obtain without it, such as enhanced mood and energy through the release of endorphins, melatonin regulation, protection against multiple sclerosis, treatment of some skin conditions. In the recent study scientists at the University of Edinburgh in the UK suggested that the heart-health benefits of sun exposure may outweigh the risk of developing skin cancer. The researchers found that when sunlight touches our skin, a compound called nitric oxide that helps lower blood pressure, is released into our blood vessels. It is possible that the effect is such that overall, sun exposure could improve health and even prolong life, because the benefits of reducing blood pressure, cutting heart attacks and strokes, far outweigh the risk of getting skin cancer. Another major benefit of sun exposure is the production of vitamin D as the result of the exposure to UV-B rays. Vitamin D is an essential nutrient, which deficiency is widespread in the United States and Canada. It is almost impossible to get all of the vitamin D that your body needs for the best health without some exposure to sunlight or supplementation.

Why is vitamin D so important?

In the recent years there has been a large number of research done on vitamin D. It has been confirmed that vitamin D decreases risk of all types of cancer, helps maintain strong bones, strengthens the immune system, helps the body regulate its blood sugar level and helps in preventing high blood pressure. All in all it is one of the most important nutrients and it is essential for the good health to obtain optimal amounts of it.

How can you obtain optimal levels of vitamin D?

Recent research has shown that sun exposure at higher latitudes (think US and Canada) before 10 am or after 2 pm will cause burning from sun’s UV-A rays before it will supply adequate vitamin D from UV-B rays. This finding may surprise you, as it did the researchers. It means that sunning must occur between the hours we have been told to avoid. Only sun exposure between 10 am and 2 pm during summer months for 20-120 minutes, depending on skin type and color, will form adequate vitamin D before burning occurs. On the other hand, the American Academy of Dermatology’s Position Statement on vitamin D concludes that “there is no scientifically validated, safe threshold level of UV exposure from the sun that allows for maximal vitamin D synthesis without increasing skin cancer risk.”  Basically, when you expose your skin to sun, you get both positive and negative effects. Do the benefits outweigh the risks or vice versa? We believe moderation is the key. In our opinion 10-15 minutes of bare skin sun exposure without the sunscreen provides enough benefits with minimal risks. Since there is no consensus on the topic, it is best to discuss your specific situation with your health care provider. You should also pay attention to how you feel in the sun. Does it feel good and lifts your mood or does it tire you? Your body often knows what you need and it is important to listen.

What about sunscreens? Will exposure to the sun when wearing a sunscreen give you the same benefits as exposure without the sunscreen? While you will still get some positive effect from sun exposure when using a sunscreen, most of the positive effects including vitamin D and nitric oxide production will be greatly diminished or lost due to UV-B rays being blocked by a sunscreen.

We would like to review with you some information about sunscreens. There are two types. The first type is physical sunscreens. They reflect the light of your skin. On the label of such sunscreens you will see titanium dioxide and/or zinc oxide. The second type is chemical sunscreens. They destroy UV-A and UV-B rays inside your skin. There are many different chemicals that can be used in such sunscreens; the most common are PABA, avobenzone, oxybenzone, and many others. Physical sunscreens are considered much safer since they do not expose you to unnecessary chemicals. Their only drawback in my opinion is that they leave white marks on your skin when not fully rubbed in. Physical sunscreens do not give protection higher than SPF 35, thought this is sufficient for vast majority of people. SPF 15 will block the majority of UV-B rays (roughly 93%), SPF 30 will block more (roughly 97%), and anything over SPF 30 doesn’t really protect you much more than an SPF 30 product. For detailed information on safe sunscreens you can visit Environmental Working Group website. Our personal favorite sunscreen is Badger Unscented SPF 34.

Now back to vitamin D. If sun exposure is not a good option for you, you should consider taking a daily supplement. Many multivitamins include vitamin D. Make sure that it is the natural vitamin D3 (cholecalciferol) and not the synthetic substitute D2.  Adults 19-70 need 600 IU of vitamin D a day. Adults over 70 need 800 IU units a day. Since vitamin D deficiency is common and highly detrimental for the health, many doctors test for vitamin D levels. Ask your doctor during your next physical to make sure you are not deficient. In the meantime consider taking good quality D supplement and/or moderate sun exposure.

We wish everybody a happy and safe summer!  In the next post we will talk about the importance of antioxidants and antioxidant rich foods which are so abundant during the summer and early fall months.

Natalia Lukina
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Natalia Lukina

Founder at Vital Formulas
Natalia has MS degree in Biology from the California Institute of Technology. After graduating from Caltech Natalia worked at the Scipps Research Institute doing research in cell biology. At the same time she completed a 2-year program in Drug Discovery and Development at UCSD. The more she learned about the Big Pharma business, the more she was upset about the current state of the drug industry. This has led to her studies of nutrition and natural supplementation. She wanted to create safe products that would help people stay healthy and away from medications. That's how Vital Formulas was born.
Natalia Lukina
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About Natalia Lukina

Natalia has MS degree in Biology from the California Institute of Technology. After graduating from Caltech Natalia worked at the Scipps Research Institute doing research in cell biology. At the same time she completed a 2-year program in Drug Discovery and Development at UCSD. The more she learned about the Big Pharma business, the more she was upset about the current state of the drug industry. This has led to her studies of nutrition and natural supplementation. She wanted to create safe products that would help people stay healthy and away from medications. That's how Vital Formulas was born.