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Are You Getting 'Enough' Sun? Vitamin D & Sunlight:
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16 June 2007 (updated 7 May 2009)
In a recent issue of our 'Year Round Health & Wellbeing Program',
I reminded subscribers of the virtues of getting a mid-year
Western health check - cholesterol, blood pressure and a full
blood test etc.
A subscriber & good friend of mine emailed to say he had done
so recently and all was good.... except little old vitamin D.
Interestingly, he said that his doctor told him that he does a full
blood test on everyone now and more than half the people over fifty
years of age, especially office workers, are vitamin D deficient....
and about 80% of those over 65 years of age are vitamin D deficient.
Vitamin D Deficiency - A Real Problem:
These of course are just one doctors results. However, they are
fairly indicative of most formal research results. And those of
you
who are under 50 are not immune either, with up to 30-40% of
people having mild deficiency (particular in winter).
Other more 'natural-health' focused experts, including one of my
favourites, Dr Joseph Mercola, would suggest these are highly
conservative figures and that the real extent of vitamin D
deficiency are even higher (though he is based in the US where things
are slightly different).
Either way, do you think being deficient in a little old vitamin
is not the end of the world?
Well, what if I told you that vitamin D deficiency is now strongly,
and I mean 'strongly' associated with higher rates of many
serious diseases including 16 types of cancer, heart disease,
osteoporosis and type 1 diabetes?
Vitamin D deficiency, is not really like your normal vitamin deficiency,
because the main problem (in most countries, particularly Australia),
has nothing to do with food or digestion or anything like that.
It's almost entirely due to an external source.......lack of 'appropriate'
sun exposure.
Now, if you are like most people, you probably think we get plenty
of sun exposure (too much in many cases). This is often not true with many
people nowadays working indoors for large parts of the day and even when
they are outside they've become almost 'anti-sun' (covering up and using
sunscreens whenever they are in the sun). Vitamin D deficiency
and it's associated problems is a real and quite common danger.
Also, avoiding the sun in the middle of the day (as we are commonly told to)
is actually the best way to obstruct vitamin D synthesis and increase
our risk of disease, including skin cancer.
Interesting
Vitamin D Information:
The main source of vitamin D for most people is from sunlight.
Few foods contain significant amounts of vitamin D.
In Australia, it's only really some margarines, some oil spreads and some
milk and milk products that are fortified with vitamin D.
Adequate intake of vitamin D is unlikely to be achieved through dietary
means, particularly in the groups at greatest risk (dark-skinned people,
the elderly and veiled women).
Vitamin D levels naturally tend to vary according to the season. Lowest
at the end of winter, highest at the end of summer etc.
Vitamin D is manufactured by exposure to UVB rays and not UVA. UVB is
only present in reasonable quantities during the middle of the day at most
latitudes, including Australia.
As Krispin Sullivan details in her internationally respected book, Naked at
Noon, for the purposes of optimising our vitamin D status, we need to get our
'safe' sun exposure (where we expose as much of our skin to the sun as possible)
in the middle of the day.
The reason for this is that from a modern scientific perspective, the morning
and late afternoon sun provides the more harmful UVA rays, which are strongly
implicated in skin cancer promotion but provides minimal UVB exposure (the good
exposure!).
A group of Norwegian researchers from the Institute for Cancer Research in
Oslo concluded a recent study of theirs by saying, ‘To get an optimal vitamin D
supplement from the sun at a minimal risk of the deadliest form of skin cancer (CMM)
the best time of sun exposure is noon. Common health recommendations given by
authorities in many countries, that sun exposure should be avoided for 3-5 hours
around noon and postponed to the afternoon, may be wrong and may even promote CMM’
(melanoma).
Vitamin D Deficiency - What are the Risks?
* All references/studies for everything discussed here can be found in my
full article 'Why Avoiding the Midday Sun Can Kill You'.
Cancers:
Lack of sufficient sunlight (or low levels of vitamin D) has been shown to
be associated with increased risk of 14 types of cancers including breast,
colon, prostate and skin.
Autoimmune Diseases:
Rheumatoid arthritis, type 1 diabetes, ulcerative colitis and multiple sclerosis.
Bone Health:
One of the key roles of vitamin D in your body, is in helping with the
absorption of calcium, and thus the formation and maintenance of strong
healthy bones.
Calcium absorption and vitamin D is analogous to a locked door and a key.
Vitamin D is the key needed to unlock the door. Only if it unlocks the door,
can calcium move out of your intestines and enter your bloodstream.
So when thinking of strong healthy bones and preventing osteoporosis, it's
not just calcium and exercise, but proper sunlight exposure that's important too.
Skin Health:
In natural health systems sunlight is known to help nourish our skin (in the
right dose), stimulate our immune function and various important growth factors
as well as positively affect our brain chemistry to lift our mood and general
optimism (even reducing or offsetting depression and S.A.D - Seasonal Affective
Disorder).
For more details on the medical side of vitamin D deficiency, see -
http://www.mercola.com/2002/feb/23/vitamin_d.htm
Krispin Sullivan's fantastic site - http://sunlightandvitamind.com
Dr.William Grant's site - http://www.sunarc.org
Sunscreens, Glass, Clothes etc:
According to the National Osteoporosis Foundation in the US, the following
markedly diminish the manufacture of vitamin D in your skin.
use of sunscreens*
window glass
clothing
air pollution
Skin color - the fairer your skin is, the more vitamin D you make.
* Sunscreens:
If you use sunscreens with even a moderate (8+) to high protective
factor you will generally be blocking vitamin D producing UVB rays.
* Most sunscreens do not block the more harmful UVA rays.
Clothing is the best sunscreen.
What To Do - How To Get Enough Vitamin D?
Sun or Supplement?
Rather than getting your vitamin D from a tablet, getting it direct from
Mother Nature is by far the best where possible.
How Much Sun Do You Need?
According to the Working Group of the Australian and New Zealand Bone and
Mineral Society, Endocrine Society of Australia and Osteoporosis Australia,
'Exposure of hands, face and arms to one-third of the amount that produces
a faint redness of skin) most days is recommended for adequate vitamin D synthesis'.
* Notes: This is very conservative and other experts suggest sunning until
just before we begin to colour is best.
1. Older people and those with darker skins need more sun exposure than fair-
skinned individuals.
2. The main sun exposure needs to be around the middle of the day (10.00am - 2.00pm)
in the warmer months for latitudes 30-50 Degrees North or South. This includes
the southern half of Australia. Those in the northern half have an extended time
range.
3. The primary rule of the sun exposure is the ‘Shadow Rule’. Do your sun exposure
with as little clothing as possible), when your shadow is 'shorter' than you are.
If your shadow is longer than your body you should avoid exposing your skin to
direct sunlight for extended periods. This is the case in late autumn and winter
for most places in Australia. Parts of Queensland may still be okay.
* The above times are the exact opposite of when dermatologists and other experts
say to go out in the sun.
Vitamin D is fat soluble, so if you do supplement (increasing natural
sun exposure at the right time of day would be my first choice), it is
critical to have your vitamin D levels checked (regularly) to avoid toxicity.
4. If you don't have any other choice (you live in London hehehehe), then
taking a good vitamin D supplement, cod liver oil (with relatively less
vitamin A) or eating fortified foods may be needed.
Fortified Foods:
In America, a large number of foods are fortified with vitamin D — milk,
margarine, cereals, breads etc.
In Europe, fortification is quite variable and can be minimal.
In Australia, there is fortification of things like margarines and edible oils
preads is mandatory and things like milk, skim milks, powdered milk, milk
products (yoghurts/cheese) can be voluntarily fortified by manufacturers.
Of course, you don't really want to be eating things like margarines and skim
milks anyway (they are 'unnatural' and unintelligent foods - see other tips),
so all the more motivation for getting adequate sunlight.
Summary:
Of course, as with anything, too much of a good thing can be harmful.
Too much direct sunlight (to the point of sunburn) is obviously not a
good thing, but don't also make the mistake of 'not getting enough'.
Remember, that the sun is one of our dearest friends.
Regular low levels of direct sunlight around midday (without burning),
actually help protect us against a range of serious dideases including skin
cancers. It's only 'overexposure' at the wrong times that we want to avoid.
Tips:
1. If you haven't had your levels of vitamin D tested for a while (ever!),
book in for a blood test today.
It's the levels of 'serum 25 OH (or hydroxyvitamin) D3' that you want to get.
That's the best indicator of vitamin D levels in your body.
Optimal Levels:
According to world vitamin authority and researcher, Dr William Grant,
Optimal 25-hydroxyvitamin D values are:
40-60 ng/ml or
100-150 nmol/l
Your vitamin D level should NEVER be below 32 ng/ml (defined as an insufficiency).
And any levels below 20 ng/ml are serious defiency states and will increase
your risk of all the diseases mentioned above.
2. Whenever possible (daily best), get exposure to direct sunlight in the
middle of the day (in summer) in the amount outlined above.
* Avoid excessive sunning in winter (unless below 30 Degrees latitude) as this
increases risky (melanoma related) UVA exposure without adequate UVB exposure.
* Just take a break sometime in your day if/when the sun is out and soak it up
for a few minutes.
3. Where possible, Expose as Much Skin as You Can:
Yes it's ok to get your gear off where appropriate (but please don't scare the
neighbours!).
Sunburn???
If in the sun for long periods or in the middle of summer, then of course
observe the general sun-safe guidelines. Clothing is best as a growing body
of knowledge suggests artificial sunscreens have their own problems.
4. Send someone you know who lives in the U.K a 'Condolence card'.
For more information on sunlight, vitamin D deficiency, true skin cancer causes
and the ancient wisdom of the sun, sunlight and sunscreens, see my book
'7 Simple Secrets of the World's Healthiest People'.
See also,
Dr.William Grant's site - http://www.sunarc.org
http://www.mercola.com/2002/feb/23/vitamin_d.htm
Krispin Sullivan's site - http://sunlightandvitamind.com
** If you do get tested, I would love to hear what your vitamin D levels are
(and what they are if re-tested...after getting more sun!).
Laughter Medicine:
Funny story regarding vitamin D.
A couple of weeks ago I sent a similar tip on vitamin D and sunshine
for my Year-Round Natural Health Program. A few days after,
my mother was talking to my sister about it. I.e. the importance of
getting enough direct sunlight during winter to get sufficient
vitamin D etc.
She also mentioned the fact that the more of your skin you can have
exposed to the sun, the more vitamin D your body can produce.
At the same time this discussion was going on, my sisters eight year
old daughter Alex was nearby, seemingly oblivious to the conversation.
However, following a few days of continuous Melbourne rain, the rain
finally stopped and a glimmer of sunshine appeared.
Despite it being right in the middle of one of the coldest Melbourne
winters for some time (and Melbourne winters are not warm at the best
of times), Alex, who was staying with my mum (Nana),
was found outside is soaking up the sun..............stark naked!!!
A day or so later, my mum got an e-mail from my sister.
She said that she had just looked out the window, to see both Alex
and her younger sister, Bianca (five years of age), jumping up and down
on the trampoline outside.............. both stark naked!!!
When my sister enquired as to why they were both outside in
the freezing cold, without any clothes on, she was told in no
uncertain terms, "we are getting our dose of vitamin D".
Oh well, I hope my sister doesn't send me a doctors bill to
treat their pneumonia. At least they should have plenty of vitamin D!!!
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