I am sure you know or have heard or learned in HS biology class that we as human beings need adequate levels of vitamin D in order to survive and thrive.
You may also know that we get the vast majority (Or we should) of vitamin D from the Sun. But how does this work and how do we get adequate sun exposure for the maximal amount of vitamin D?
First off I want to talk about the OTHER, less talked about, benefits of sunlight/sun exposure.
These benefits are lesser known, not really talked about, and go against what most of you probably believe about being out in the sun…
Sunlight quite literally wards off depression
- Sunlight exposure increases serotonin production and release thus boosting mood and decreasing seasonal depression symptoms. Especially sun exposure to your retina. So minimize your use of UVB blocking sunglasses especially during the midday hours when UVB rays are the most intense.
- Anxiety and panic attacks have also been linked to inadequate sun exposure
Sunlight helps build stronger bones
- Vitamin D helps your body to absorb and have adequate levels of calcium
Sunlight helps to PREVENT these cancers
- Colon cancer
- Hodgkins lymphoma
- Ovarian cancers
- Pancreatic Cancer
- Prostate Cancer
- Skin cancers are due to OVER exposure coupled with other factors. Sun exposure alone will NOT cause cancer
Sunlight exposure can help cure skin conditions like:
- Psoriasis
- Eczema
- Jaundice
- Acne
Inadequate sun exposure has also been linked to:
- Rheumatoid Arthritis
- Systemic Lupus Erythematosus
- Inflammatory Bowel Disease
- Thyroiditis
Now, the main benefit to sun exposure is adequate levels of vitamin D.
How this works is when UVB rays react to cholesterol (7-dehydrocholesterol specifically) in your skin cells and is converted to pre-vitamin D, Then after that passes through the liver your body synthesizes 25-hydroxyvitamin D and 1,25-dihydroxyvitamin D, the two major circulating forms of D.
The best time to do this is around Noon. That is when UVB rays are the most intense. You only need around 30 min of direct sunlight around this time to reap the most benefit from the sun.
The best places to get sunlight are your inner arms, back of your legs, and your face specifically around the eyes (ditch the sunglass for a bit!)
Vitamin D deficiency is rampant especially in the United States. Around an estimated 40% of all Americans are deficient in Vitamin-D.
The side effects of Vitamin D deficiency are:
- Bone Loss
- Depression
- Type 2 diabetes
- Heart disease
- MS
- Frequent illness/infections (Over 98% of all cases of COVID-19 the patients were vitamin D deficient)
- Fatigue/Tiredness
- Back Pain
- Impaired wound healing
- Hair Loss
- Muscle pain/weakness
- Weight Gain
- Anxiety
Supplementing with Vitamin D can be a great thing especially for those who work inside or work nights or shift work but the best way will always be regular sun exposure.
Supplementing with around 5000iu per day will ward off any deficiencies for the most part for most people. If you are curious of your levels go and get a blood test and find out!
I personally have been trying to get more sun exposure on a daily basis and I have found (personal preference not telling you to do this!) That when I m minimize the use of sunscreen and get regular exposure at moderate intervals I don’t get sunburned anymore.
Most modern sunscreens are full of chemicals and nonsense that I don’t really want on my skin anyways so it’s a win win!
Get regular sunlight and let me know how your life changes!
Cheers all!
-Adam
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