With the school year being back in full swing and fall quickly approaching, it’s important to remember to get out and enjoy the sun! When we’re in the sun, our bodies make vitamin D. But, between October and March, we don’t make enough vitamin D from sunlight. This is because the UVB rays are simply not strong enough during the this time for our bodies to use them.
Vitamin D is vital for many important functions in the body. Without vitamin D, our bodies can’t absorb calcium and phosphorus, which are necessary for strong bones and teeth. According to Mayo Clinic, “Vitamin D’s anti-inflammatory, antioxidant, and neuroprotective properties support immune health, muscle function, and brain cell activity”. That means getting enough sunshine can actually help you fight off the viruses that go along with the back-to-school season. Once, vitamin D is processed by the body, it becomes a hormone. To understand how important this hormone is, you first must know that we have receptors for this hormone on almost every cell and tissue in our body. Because of this, vitamin D is able to do amazing things. Studies have shown that vitamin D can: reduce autoimmune risk, help fight depression, balance mood, regulate the circadian rhythm (sleep cycle), and decrease your risk of heart disease.
The best way to get vitamin D from the sun is to expose your skin around midday for 10 to 30 minutes, several times per week. This is when the UVB rays are the most intense. Remember to be mindful of your skin tone. If you have a darker skin tone it’s going to take you longer to absorb vitamin D from the sun, because you have more melanin. Melanin acts as a “natural sunscreen”. If you have a lighter skin tone, you will absorb vitamin D faster and burn faster, because of your lack of melanin. Remember, UVB rays are essential for the production of vitamin D and wearing sunscreen blocks these rays. Always stay well hydrated and reduce exposure before you become sun burnt. Now go out and soak up the sun!
References
NHS website. (2021, November 19). Vitamin D. Nhs.Uk. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/
Vitamin D. (2021, February 9). Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792
The Role of Vitamin D in the Immune System. (2022). SOLIUS. https://www.solius.com/vitamin-d-immune-system
Raman, M. R. S. (2018, April 28). How to Safely Get Vitamin D From Sunlight. Healthline. https://www.healthline.com/nutrition/vitamin-d-from-sun#distance-from-the-equator
Devje, R. S. D. (2022, January 14). Vitamin D Benefits. Healthline. https://www.healthline.com/health/food-nutrition/benefits-vitamin-d#bottom-line