Article

Are you getting enough sun?

July 2011

That probably seems like an odd question – considering all the warnings about sun exposure and skin cancer.

But consider this...

The more sun we get, the more vitamin D the body makes. And vitamin D is VERY important for healthy immunity, bone health and mental health as well.

But what about sun exposure and skin cancer?
Most studies have NOT found that sun exposure actually causes cancer (1).

If sun exposure did actually cause skin cancer, we would expect to see less skin cancers with sunscreen use. However, the National Cancer Institute states on its website: "the use of sunscreens has not been proven to lower the risk of melanoma skin cancer" (2).

AND, there is actually evidence that sunscreen use leads to INCREASED risk of skin cancer (3). This is most likely due to decreased production of vitamin D.

IMPORTANT: it IS important to protect against sunburn – because there is a link with sun burn and skin cancer. Use sunscreens or avoid getting too much sun exposure when there is a risk of sunburn.

Sunlight helps make vitamin D!

Vitamin D production is initiated in the body when cholesterol molecules in skin cells are exposed to UVB rays from sunlight. As human beings we have been getting our vitamin D this way for hundreds of thousands of years.

Unfortunately the process doesn't work well:

1. •in Canada from early fall to late spring because we are too far away from the equator and sun intensity is too low
   

2. •on cloudy days
   

3. •when UVB rays are blocked by sunscreens
   

Because of these issues, we are seeing widespread vitamin D deficiencies. According to a 2010 Public Health article, research shows that between 70 to 97% of Canadians are vitamin D deficient! (4)

Vitamin D is very important.

Vitamin D:

1. •helps support strong, healthy bones and teeth
   

2. •helps protect against depression and mental disorders including: anxiety, depression, cognitive impairment, and dementia
   

3. •supports healthy responses to bacteria, viruses, and cancer
   

4. •helps prevent autoimmune disorders
   

Adequate levels of vitamin D would reduce deaths(5) in Canada from:

1. •cancer by 25%
   

2. •cardiovascular disease by 25%
   

3. •diabetes by 15%
   

Supporting vitamin D year-round

Taking advantage of the sun is an important strategy for maintaining healthy vitamin D levels. We generally need about 20 minutes of mid-day sun, with lots of exposed skin, to meet our daily vitamin D needs.

When we don't get enough sun we can support our vitamin D levels by:

1. •eating food sources of vitamin D (meat, dairy, eggs, fish)
   

2. •taking vitamin D3 supplements (1000 IU per day or higher – depending on circumstances)
   

Healthy holistic sun tips:

1. 1.Avoid sunscreen – except when there is risk of sunburn
   
   

2. 2.Increase duration of sun exposure gradually
   
   

3. 3.Get at least 15 to 20 minutes of sun exposure daily when possible
   
   

4. 4.Protect yourself from over exposure (you have had enough when your skin turns slightly pink)
   
   

5. 5.When buying sunscreens look for non-toxic, chemical-free versions
   

References
1. Cancer Causes Control. 1994 Jul;5(4):367-92.
2. (http://www.cancer.gov/cancertopics/pdq/prevention/skin/Patient/page3#Keypoint6)
3. http://www.grassrootshealth.org/_download/Gorham_Skin_Cancer_Sunscreen_Dilemma120208.pdf
4. Addressing vitamin D deficiency in Canada: a public health innovation whose time has come. Public Health. 2010 Jun;124(6):350-9. Epub 2010 Apr 21. Schwalfenberg GK, Genuis SJ, Hiltz MN. Faculty of Medicine, University of Alberta, 301, 9509-156 Street, Edmonton, Alberta T5P 4J5, Canada. schwalfe@ualberta.ca
5. An estimate of the economic burden and premature deaths due to vitamin D deficiency in Canada, William B. Grant, Gerry K. Schwalfenberg, Stephen J. Genuis and Susan J. Whiting
http://mycelia.com/vitamin_d_files/Canada%20Vitamin%20D%20Economic%20Impact.pdf

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