LATEST NEWS
Don't shade out Vitamin D
With the sun beginning to hide behind clouds as winter onsets, it's important that we don't allow Vitamin D to hide away from our health regime. Whilst we are all now used to shying away from the sun - did you know that some sun exposure can actually be good for you? It helps us to produce essential vitamin D.
The sun's ultraviolet (UV) rays are very important to our health, because our body uses them to produce vitamin D. Vitamin D is a unique vitamin because it is produced by the action of UV rays on the skin. In fact, we receive most of our daily requirement through the sun’s rays.
Vitamin D is found in foods like oily fish (sardines), eggs and fortified in products such as margarine, but in Australia food sources contribute only a small amount to our needs, with the majority coming from exposure to the sun.
Vitamin D has a number of roles in the body, but the most important is the absorption and use of calcium to maintain strong, healthy bones. A deficiency in vitamin D results in the body not being able to use calcium properly, which can result in rickets in children and osteomalacia in adults. Both conditions result in bones fracturing easily and becoming mis-shapen. Children with rickets have characteristic ‘bowed’ legs, and if not treated, these bone deformities can last for life.
Most recently, a link has been identified between a lack of vitamin D and many chronic diseases, such as diabetes, cancer and osteoporosis. Vitamin D is also thought to play a role in supporting the immune system and may have positive effects on mood and depression in some people.
With little vitamin D coming from dietary sources, we need to make sure we spend adequate time in the sunshine to make up the shortfall. But as we know, over exposure to the sun comes with its own dangers. The sun safe message is one that has been delivered to us strongly in Australia, and with good reason. The high UV levels present through the warmer months mean we have some of the highest skin cancer rates in the world. The key to meeting our daily vitamin D requirements is therefore safe sun exposure.
How much sun is enough without putting ourselves at risk?
The NSW Cancer Council recommends people expose their face, hands and arms to a daily dose of sunshine for;
10 minutes in summer
15-20 min in spring
20-30 mins in autumn
30 minutes in winter.
These times should provide adequate sunlight to meet vitamin D needs, without increasing our skin cancer risk. Just make sure you sun yourself on either side of the peak UV period - so avoid exposure between 10am-3pm.
People with naturally dark skin and the elderly do not produce vitamin D compounds as quickly, so longer exposure times may be needed. Also, because the body regulates how much vitamin D it makes itself, short bursts in the sun, outside of peak UV times, are actually better for vitamin D production than spending a long time sun baking.
Those at highest risk of vitamin D deficiency are the elderly, people who completely cover their bodies for cultural or religious reasons and those who are immobile due to sickness or injury and have limited or no exposure to the sun. For these people vitamin D supplements may be appropriate, as it is unlikely that requirements will be met. Your doctor can check your vitamin D status and provide advice on whether a vitamin D supplement may be appropriate for you. It’s important to consult with your doctor before taking supplements, as very large doses of vitamin D are toxic to the body.
So, with everything taken into consideration we find ourselves at a familiar conclusion when it comes to nutrition and health; everything in moderation. Making sure we get enough vitamin D from the sun’s rays in a safe and healthy way that will improve health and wellbeing.
What about sunscreen?
Sunscreen protects us from the harmful side of sun exposure, but it also blocks the body from making vitamin D. Sunscreen should always be worn during the peak UV period of 10am-3pm, as this is when the sun is at its most damaging. Outside of this time it's okay to go outside without sunscreen for a short period in order to get your vitamin D. Everyday activities like a short walk to the shops, hanging out the washing or gardening are all great opportunities to top up vitamin D levels outside peak UV periods.