Hello friends, a bit on Vitamin D...
I often catch myself daydreaming of a particular scenario in time that tends to invoke incredibly strong feelings of nostalgia: taking afternoon drives up Flagstaff Mountain in Boulder during the fall. A crystal clear reservoir surrounded by sandy shores lays tucked away near the top of the mountain, where I frequented with only my most special friends to bask in the sun on crispy cool days—a place where cares and civilization ceased to exist, and perhaps the epitome of my college experience. My happy place, if you will, at one point in reality and now in imagination. During the spring, we would lay out in bathing suits while the reservoir was still covered in a sheath of ice. In this place, my experience with the sun was just a little bit bigger, brighter, and warmer than in most other places. Because my memories of the reservoir are indeed some of my fondest in life, I decided to use it as a preface to my insights on the SUN, and more scientifically, good old Vitamin D. Read on…
Contrary to popular belief that sun exposure to the skin is harmful, damaging, and potentially fatal, the truth is that a little sun goes a long way for our health. Our bodies actually absorb vital nutrient energy from the sun, in the form of Vitamin D, but abrupt exposure will prevent this from effectively happening. As with most things in life, moderation is key. Just as your muscles need a warm-up before performing an intense athletic activity, your skin needs to ease into sun exposure before it can efficiently reap the benefits. Why adequate Vitamin D intake is essential: our bodies convert Vitamin D into calcitriol, resulting in a net increase of bone calcium. Without it, calcium cannot be properly absorbed and effectively stored in the body.
Vitamin D deficiency is a prominent and growing problem, especially among women, which can result in much more serious issues including heart disease, arthritis, depression, a slew of autoimmune diseases…the list continues to grow as people get smarter. The Vitamin D Council states that without any sun exposure, it would require 40 glasses of milk per day or at least 10 multivitamins to get the required amount of Vitamin D, which is both unhealthy and unreasonable to ask of anyone. The daily recommendation of Vitamin D intake has been raised by the FDA to 1,000 to 2,000 IUs, which can be obtained most effectively through sun exposure. The best times of day to be in the sun are before 10 am and after 3 pm (half an hour total is sufficient), in order to minimize damage while still getting healthy Vitamin D exposure.
Consider taking a look at our ancestors: ancient civilizations survived long, healthy lives in outdoor environments without sunscreen and without skin cancer alike. It is not ironic to note that the world’s healthiest cultures today, with the longest average lifespan, are found in Blue Zones, which are entirely tropical areas.
I feel comfortable claiming that a well-balanced, regional diet aids in protecting the skin against free radical damage. Because the skin is the body’s largest organ, it requires a lot of resources and energy to stay healthy, and likewise, significant skin damage costs the body a great deal of repair. Some general rules of thumb for eating a skin-friendly diet consist of eating foods that are natural to your area, but more importantly, loading up on phytochemicals. The best way to do this is to eat fresh, local produce in a rainbow of colors, ensuring that you get all of the essential nutrients and enzymes. Eating foods that are rich in Omega 3’s will aid in the skin’s ability to fight free radical damage, which can be taken in supplement form, and are abundant in foods such as wild salmon, olive oil, walnuts and ground flax seeds. It can be difficult to gauge the necessary amount within supplements, but Cod Liver oil adds great dietary support for Vitamin D intake. Lycopene, most readily abundant in tomatoes (even more so when cooked rather than raw), acts as a natural source of sunscreen when consumed in adequate amounts.
Alternatively, chemical-filled sunscreens contain more harmful ingredients than protective, ultimately resulting in a toxic effect on the body. Ingredients to avoid when buying a sunscreen include paba, a chemical used in sunscreens since the 1950s that is now showing an increase in free radical damage; paraben, a pertrolium-based preservative that never leaves the blood stream and is linked directly to breast tumors; triethanolamine (TEA), which may cause the formation of cancer-causing nitrosamines when combined with nitrite (another preservative); and benzophenome, one of the most powerful known free radical generators. DEET is also a highly toxic ingredient that should be avoided, as it increases oxidative stress and free radical damage.
When seeking SPF protection, look for eco-friendly, biodegradable products— topical antioxidants such as Vitamin C, Vitamin E and green tea extract help to increase absorption directly into skin cells, concentrating the skin’s continual repairing process. They also fight free radical damage from the sun and environmental pollution and stress. The gradual buildup of these antioxidants on the skin can provide protection for up to a few days at a time. Also, minerals such as zinc and titanium dioxide are extremely beneficial in protecting the skin from harmful UVA and UVB rays when applied topically. Aloe vera is the perfect solution to a bad burn (a well known fact); as a natural hydrator, aloe’s highly anti-inflammatory properties not only reduce redness, but actually accelerate the healing time of the skin. Using skin-friendly oils as full-body moisturizers, such as coconut, almond, and olive oil, will enhance the skin’s overall appearance. Red Palm Fruit oil, which I find difficult to find in stores, is one of the highest sources of antioxidants in the form of carotenoids, tocopherols and tocotrienols, all of which replenish the skin with essential nutrients.
I hope you find this information to be simple and encouraging. I’m certainly not suggesting that sun worshiping is an effective habit, as most of us would prefer to maintain a youthful complexion as we age, but it is a definite possibility that a kiss of sunshine may brighten your life in more ways than one. Get out there kids, and definitely think twice before feeling guilty about your next tropical vacation.
XO,
E
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