Image source: http://theartofnutrition.com/wp-content/uploads/2014/11/Happy-Sun-Finished-014.jpg
The suns benefits are numerous. It raises core body temperature, increasing cell function, energy and detoxification. The sun regulates biorhythm cycles, triggering our pineal gland and body clockwork cells. (Ever had that disoriented feeling after sleeping in on Saturday morning?) Sunlight also increases daytime cortisol levels, ushering better evening relaxation and deeper nighttime sleep.
Our bodies also produce melanin, leptin and vitamin D from sunlight. Melanin helps protect the skin against DNA damage while elevating moods through its involvement in endorphin production. Leptins aid in converting fats to energy. Meanwhile Vitamin D regulates calcium levels critical for healthy bones and participates in immune, nervous, endocrine and digestive activities.
One in seven adults is vitamin D deficient. One study of medical ward patients showed 42% deficiency despite taking supplemental D. The elderly and those in pain are often deficient. A study found 83% of 299 low-back pain patients were deficient in D. Another study showed 93% of 150 nonspecific pain patients were deficient. In the low-back study nearly all patients experienced some pain relief after three months of vitamin D supplementation.
Twenty minutes of sunlight on arms, hands and face will produce about 400 IU of vitamin D. A day of summer sun in a swimsuit until the skin is pink (not good) will produce about 20,000 IU. Sunbathing in the tropics can deliver 100,000 IU/day. Although the RDA is 200-700 IU, many nutritionists believe that 1,000 to 5,000 IU per day is optimal, and 10,000-50,000 IU from sunlight is safe. Not many foods contain vitamin D. The sun is the best source, with supplementation a good backup. SPF8 sunscreen will block 95% vitamin D synthesis. Also note darker-skin needs a bit more sun for vitamin D synthesis.
This all sounds great but doesnt the sun cause skin cancer? It can, but its not that simple. UVB and UVA rays, especially intense during the mid-day, can produce free radicals amongst skin cells. If not neutralized, these free radicals can wreck havoc on cells, contributing to premature aging and genetic mutation.
Free radicals are nothing new to the body. Were pounded daily with free-radical-forming foods and chemicals. A healthy body has enough antioxidants to neutralize many free radicals before they damage too many cells. Antioxidants specific to sunlights free radicals include vitamins C and E from fruits and grains; phytonutrients beta-carotene and zeaxanthin from veggies; proanthocyanins from red fruits and berries; and other nutrients found in fruits, veggies, nuts and beans. Healthy oils which line cell membranes will also reduce skin cell damage. A food-based multi-vitamin added to this good diet will provide an effective insurance policy. Reducing stress and toxins such as smoking will also decrease cell damage.
The bottom line: eat a healthy diet and dont be afraid of the sun. Morning or evening sun exposure is best. Use clothes or sunscreen for mid-day or longer sun exposure. Avoid sunburn. Slowly build up a tan. Physical/reflective UVB/UVA sunscreens like zinc oxide with vitamins and botanicals are now available. Chemical sunscreens can penetrate skin tissue causing its own free radical damage. Reflectives dont penetrate skin cells much and the added antioxidants can help neutralize free radicals. If you get sunburned apply aloe gel to reduce skin damage.
With these points in mind, morning or late afternoon sun exposure for 1-2 hours a day has a number of health benefits and is nothing to be afraid of with a healthy diet.
