Top 6 Benefits of Sunshine and Vitamin D
Photo: Angelo Pantazis
Summer is finally (almost) here and that means we’ll be spending a lot more time in the sun. Sunshine has so many healing properties and recent studies have shown that enjoying the sun in a safe way can benefit our health in numerous ways - here are my top 6!
Benefits of Sun Exposure
The sun increases nitric oxide production, which helps lower blood pressure, prevent heart attacks and strokes and increase immune function. Furthermore, red and infrared radiation from the sun has numerous benefits including increased cellular energy, or ATP. Sun exposure may also help with pain-reduction, fat metabolism, depression and cognitive function.
Doesn’t the Sun Cause Cancer?
Overexposure to the sun’s rays can be harmful, but studies have shown safe, regular sun exposure to exhibit anti-cancer properties and help prevent other diseases such as diabetes, hypertension and multiple sclerosis. Additionally, research has displayed that the avoidance of sun exposure is actually harmful to our health. It is, however, extremely important that we avoid burning, as this causes free radical damage which may lead to cancer.
What About Sunscreen?
Most conventional sunscreens contain titanium dioxide and zinc oxide in nanoparticle form, which are respiratory irritants that can be dangerous when sprayed and inhaled and may also penetrate the skin and cross the blood brain barrier. Numerous chemicals found in sunscreen have the ability to enter the bloodstream and are known to cause hormonal imbalances. Another area of concern is that SPF blocks UVB rays which are essential for vitamin D production in the skin and many common sunscreens do not adequately block UVA rays. Additionally, choosing sunscreen with a higher SPF may not actually provide further protection from the sun’s UV rays.
Benefits of Vitamin D
Vitamin D is a hormone produced by the cholesterol in our skin when we are exposed to the sun. It is necessary for our overall health and deficiency of this key substance has been linked to a wide variety of diseases including osteoporosis, heart disease, Alzheimer’s and diabetes. Vitamin D is also important for a healthy immune system, nervous system and in the prevention of cancer.
How Do We Get Vitamin D?
Along with safe sun exposure, you can increase your vitamin D levels by consuming foods such as fatty fish like wild salmon and sardines or eggs yolks. Note that synthetic sources of vitamin D such as vitamin D fortified foods are not ideal, as your body is not able to utilize it in this form. Additionally, plant sourced vitamin D is not as easily converted into its active form compared to animal sources.
Are Vitamin D Supplements Necessary?
A large majority of people are chronically deficient in this vital nutrient, so a high quality vitamin D3 (not synthetic D2) should be supplemented throughout the year, especially during the winter months. When supplementing vitamin D3, we should also be taking vitamin K2, as they work synergistically together.
Safe Sun Tips:
Choose natural, toxin-free sunscreens that do not contain nanoparticles.
Do not use sunscreen with an SPF above 50.
Cover up as much as possible if you’re in the sun for extended periods of time to avoid burning.
Consume a diet rich in antioxidants and healthy fats for internal sun protection.
Get 10-30 minutes of nearly full-body sun exposure, depending on sensitivity, a few times per week at mid-day to help with vitamin D production.
Don’t shower immediately after sun exposure to avoid washing away vitamin D.
Will you commit to spending more time outside enjoying the sun this summer? Your health depends on it!
Asher Kleiber
Registered Holistic Nutritionist™
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5129901/
https://www.ncbi.nlm.nih.gov/pubmed/27876126