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Is Using Too Much Sun Screen Causing Vitamin D Deficiency?
There is so much hype about protecting yourself from the sun these days that many people come away from the media with the idea that you can develop skin cancer from just one severe sunburn, which is true, but rare. Exposing your self year after year and time after time to the sun to achieve what was formerly called "a healthy tan", is the unhealthy type of sun exposure that we need to truly be concerned about.
Too Much Sun
Unhealthy, extreme or excessive exposure to the sun can certainly do damage to your skin, not just in skin cancer, but also in premature aging, wrinkles, dark spots, and even easy bruising, once thought a symptom of the natural aging process and not previously connected to excessive sun exposure.
There are three types of UV radiation that is categorized three ways according to wavelength: UVC Radiation, UVB Radiation, and UVA Radiation. Each type of Ultra Violet radiation is different and effects the skin in a different way, except UVC radiation, which is absorbed by the ozone layer. Effects of UVB and UVA can include: sunburn in the outer layer of skin, the epidermis, and in deeper cell levels: wrinkles from collagen breakdown, lowered immunity against infection, aging skin disorders, and cancer.
Not Enough Sun
On the other hand, experience and research now shows that too much protection from the sun can cause serious Vitamin D deficiencies, which can also cause cancer, lowered immunity to disease, metabolism issues and inability to absorb minerals, thus leading to bone density issues such as osteoporosis or rickets.
Obviously, common sense and balance is needed in all areas affecting our health. The exclusion of one thing to excess, or the exposure to something else to excess can all lead to detrimental health problems.
When you do go out into the sun to help with the internal synthesis of Vitamin D in your body, make sure you limit your exposure to 20 minutes at a time and go out mostly during the early hours of the morning or late in the afternoon. The sun's ray are most intense in the summer of course, and between 10 am and 4 pm during the day. If you must be out during high intensity times, use common sense! It doesn't take roasting in the direct sun for hours in a bikini in order to get enough sun to synthesize Vitamin D.
Tips for good sun-sense: cover up body parts that stick out and get more rays faster, such as using a hat to shade your face, neck and ears, and wear light sleeved shirts to cover your shoulders and upper arms. Use a natural pH balanced SPF 15 Lip Balm to protect your lips during sun exposure, such as Lip Lover Lip Balm SPF15 from Rachel Perry is a protective, moisturizing and conditioning lip balm and cuticle cream that comes in many delectable flavors, for men, women, boys and girls. All with SPF 15 Total Sunblock.
Apply to lips, or any other dry, chapped or cracked areas regularly and often to give protection from the elements (sun, snow, dry air, etc.), as well as hydrating, moisturizing and soothing your lips and other dry areas such around the cuticles. Six BEST SELLING "flavors" to choose from:
If you have to go out in intense rays, use a natural sun blocker such as titanium dioxide that doesn't have toxic, estrogenic chemicals included. If you are outdoors for prolonged periods of time, have very fair skin or a history of skin cancer, you may still need to use toxin free sunscreen. Talk to your doctor for individual medical advice appropriate for your situation and needs.
How Important is Vitamin D?
The active form of Vitamin D promotes the absorption of calcium and phosphorus from the gut and is a critical component in the formation and maintenance of bones.This means, that if you do not spend some consistent, yet limited time in the sun and do not consume the few foods that are high in Vitamin D, chances are you are low on Vitamin D and may be running the risk of a Vitamin D deficiency.
Vitamin D Deficiency
Vitamin D deficiency leads to abnormal bone formation (rickets) in children and softening of the bones (osteomalacia) in adults, as well as tooth problems. Vitamin D deficiency interferes with calcium absorption, leading to deficiency of that nutrient with all of the associated symptoms, such as increased risk of fractures, osteoporosis (bone loss), neuromuscular modulation problems such as muscle weakness or spasms. It is also essential in immune function and found to be present in cases of serious inflammation, since mineral absorption is reduced and minerals are what reduce inflammation in the body.
Who Is at Risk?
* Babies born to women with a vitamin D deficiency
* Children and Adults with little sunlight exposure, due to frail health, clothing choices or disabilities
* Shift workers - Inside Jobs during sunlight hours
* People with certain bowel diseases
8 out of 10 people in the above high-risk groups have some degree of vitamin D deficiency, according to some research.
How to Get Vitamin D
The fact is you need Vitamin D and there are only 2 ways to get it. Vitamin D exists in two forms that are important for nutrition.
Vitamin D2, which is produced by plants, is consumed in the diet if you are eating the right things in the right amounts. But since very few foods contain Vitamin D, and many of those are not considered as favorite food sources in the American diet, you may not be able to count on food as your source.
The most common food sources of vitamin D2 are foods fortified with Vitamin D2, like cereals, yogurt, milk, some orange juice and cheeses. Vitamin D3 is also found naturally in fish liver oils, such as cod liver oil, and fatty fish, such as salmon, tuna and mackerel as well as small amounts in beef liver and egg yolks. Of course you can also take a multivitamin, but studies have shown that the amount of Vitamin D in most multivitamins is too low, especially if you are already suffering from vitamin d deficiency. A good Vitamin D supplement with calcium and magnesium is often needed to boost the levels you get from food and sun, especially if you have an inside job, wear too much sunscreen, live in a geographical climate lacking in enough sunny days, or have been inside a lot during the winter season.
Vitamin D3, or cholecalciferol is formed in the skin when the skin is exposed to sunlight during normal day-to-day outdoor activities like walking around, shopping, gardening and so on. However, some people have very low levels of daily sun exposure. For those people, planning short daily times in the sun during the 'safe' times of day is also a way to start the synthesis of Vitamin D in our bodies. Take a 20-minute walk before 10 am or after 4 pm at least three times a week. This plan will help your body synthesize Vitamin d and increase your fitness.
Pigmentation in darker skin slows the absorption of ultraviolet radiation, thus requiring more exposure to sun to trigger Vitamin D synthesis. Studies have shown that people with darker skin need longer exposure to sunlight to achieve high enough levels of vitamin D, possibly needing up to three or four times longer than the time recommendations for people with fair skin as mentioned in the information above.
Vitamin D is a fat soluble vitamin and as it received through food sources or exposure to the sun in a non-active form, it is stored in fat cells in the liver, until your body can convert it by hydroxylation (processed and metabolized) first in the liver and secondly in the kidneys. Only then is it converted to the active form.
Balance is the Key
So, in short, eat a healthy well-balance diet including eggs, fish, fish oils, take a good quality multi-vitamin, take extra calcium with vitamin d, get safe and consistent exposure to the sun, and do weight bearing exercise to stay healthy and fit.
