Sunshine, why it’s time to stop fearing it

Sunshine is important to your health, because when the UVB rays of the sun hit your skin, your body produces Vitamin D.  Vitamin D is not actually a vitamin at all, but a hormone and is fundamental for a strong immune system.

Science has repeatedly demonstrated the value of this vitamin to our health.  So, let's take a look at why and how much we should be getting.  

Vitamin D controls calcium levels in the blood and necessary for making healthy bones, muscles and teeth. 

A deficiency can lead to rickets (soft and weakened bones) and osteoporosis.   Vitamin D promotes calcium absorption and utilization, so it is redundant taking calcium supplements for strong teeth and bones if your body is deficient in vitamin D.

A deficiency in vitamin D has been linked to a variety of health conditions like auto-immune diseases, cancer, psoriasis, PMS, osteomalacia, diabetes, tuberculosis, respiratory infections, influenza and musculoskeletal pain. (2)

Vitamin D has a protective effect against developing many diseases: (2) (3)

You can not have a functioning immune system without vitamin D.  Sufficient levels allow the body to successfully fight off infection, reduce inflammation and prevent auto-immune disease in those genetically susceptible.  (1)

A 2008 study (6) showed a relation between low vitamin D levels and depression, which was alleviated when supplementation was given. 

Why not combine exercise with sun catching? The simple act of getting out in a nature and going for a walk in the sun, is a terrific way to lift your mood.  

You are more likely to become vitamin D deficient in the winter months. During winter, the days are shorter, the sun is weaker, we cover more of our body with clothes and spend less time outdoors, so our blood levels of vitamin D drop.   Therefore, levels need to be higher at the end of summer to allow for the seasonal decrease.  We store vitamin D in our fat cells which we draw from in winter.

It's no wonder why more auto-immune diseases are diagnosed further from the equator and during the winter period.

"How much UV exposure a person needs depends on the time of year, UV levels, skin type and whether or not they are at risk of a vitamin D deficiency". (4) Sunsmart 

In Australia, the normal blood reference range for vitamin D is 50-150Nmol. However, if you have an autoimmune disease or other health issues, then you should be aiming for the upper end of this scale. Your doctor can request a simple blood test to check your levels.

Those with darker skin generally need more sun exposure than people with fair skin. 

A 2006 journal in the Cambridge University Press highlighted, "The elderly only make about 25% of the vitamin D as 20-year-olds do after exposure to the same amount of sunlight" (5)     Therefore, it's also important to factor in age, when considering vitamin D requirements.

Many years ago, during winter, I had a relapse of the autoimmune disease Rheumatoid Arthritis.  I was extremely thin with very low body fat, which meant I did not have enough vitamin D stores to get me through winter.

When I realised the pain had returned because of low vitamin D, I sun-baked everyday for 15mins and exposed at least 30% of my body to the sun. Within a month the pain had subsided.

Even though sunshine impacts our health positively, it can also cause damage to our skin if we allow ourselves to get sunburnt.  The risks of skin cancer increases if we allow this to happen. Therefore, the key is to use common sense, follow the guidelines from the cancer council and find a balance that works for you.

Getting sun exposure through glass is ineffective, as glass filters out most of the UVB rays we need to produce vitamin D.  So, obtain your sunshine outside in direct sunlight to get the benefits.

Some medications can cause you to become sensitive to the sun and burn more easily. Supplementation may be a better option for those people taking these medications.

Also, if you have a deficiency in your kidneys or gut, your body may have difficulty converting and absorbing vitamin D.  

Sunscreen blocks ultraviolet light and will prevent your skin from producing vitamin D.  So, ensure you spend some time everyday exposing your skin to the sun without sunscreen on.