THE IMPORTANCE OF VITAMIN D AND ENJOYING THE SUN, SAFELY...

By Dr Orly Zuker, Chiropractor

(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

The sun is a vital energy source to all living beings. Without it we would perish. The sun allows plants to grow and animals to thrive, it provides warmth and offers incredible health benefits to us all. Winter is often a time for hibernation, where we do less exercise and enjoy less sunshine. Due to this fact it is no surprise to know that throughout the colder, darker months that people suffer from the ‘winter blues’ or seasonal depression. This may simply be due to the cold weather and wet days keeping you indoors, or from what science is now discovering might be due to low vitamin D levels. Vitamin D is fat soluble vitamin as well as a hormone. It is involved in cell growth, neuromuscular function, immunity, inflammation and genetic encoding, calcium absorption, bone mineralisation and growth, and bone remodelling and repair. In saying this low levels of vitamin D (a catalyst for calcium absorption) can cause conditions such as metabolic bone disease (Ricketts & Osteomalacia that cause softening of bone and deformity such as bowing) and osteoporosis (brittle bones that are susceptible to fracture).

Bone health aside, low vitamin D levels are now also being linked to depression and mental health illness, cancers, inflammatory arthritis, secondary hyperparathyroidism, heart disease, type 1 and 2 diabetes, multiple sclerosis, muscle weakness syndromes, fibromyalgia and chronic fatigue syndrome. Needless-to-say, vitamin D is important!

Very minimal amounts of vitamin D can be sourced from the diet, with majority of coming from the sun. You can obtain some vitamin D from; oily fish (salmon, mackerel and sardines), mushrooms, egg yolks and cod liver oil. If dietary vitamin D intake is inadequate or not possible and sun exposure is insufficient, then it is important to take a high quality practitioner strength vitamin D supplement (and drop form is best).

In Australia and New Zealand, Asthma is the most common chronic illness of childhood and is one of the leading causes of death in children up to six years of age. Interestingly, researchers are now proposing a link between the rise in asthma and allergies with the prevalence of vitamin D deficiency. They blame the simple fact that children are spending more time indoors, in artificial light, playing their video games and watching hours of TV. The reality is that our children today are having less exposure to sunlight than is actually required for optimal health, which may very well prove to have detrimental effects on their health in the future.

Sun Safety

There is frequent debate about sun exposure and sun safety, and there is great confusion as a result. In Australia, skin cancer rates are high, with Queensland topping the statistics. In an effort to reduce skin cancer rates, the “Slip, Slop, Slap” campaign was introduced ("slip on a shirt, slop on sunscreen and slap on a hat"). Statistics show that since the introduction of this government initiative in 1982, skin cancer rates have decreased. However, an interesting point which adds further confusion to the ‘sun-debate’ is that most melanomas actually develop on non-sun exposed areas. This has led scientists to question the correlation between skin cancer and sun exposure, leading to a re-evaluation of what is ‘best practice’ for sun health.

Best practice is certainly not staying indoors all day, nor is it spending hours on end in the sun, burning to a crisp. There is no need to fear the sun, although it is necessary to be responsible in the sun, and realise that most things in excess often become damaging to our health. When it comes to the sun, try to avoid burning as this causes trauma and damage to the outer skin layer (epidermis), allowing for greater absorption of UV.

Skin Cancer, Sun Safety & Sunscreen

To safely enjoy the benefits of sunlight, health care practitioners are now recommending that people spend small amounts of time in the sun without sun protection. Due to Australia’s position on the map and the state of the ozone layer, it is recommended to avoid the Australian summer sun between 11am-3pm. Burning is imminent during this time as the UV index is high. Consider spending just 5min-15min in the sun, two times a week and ensure that you expose your skin.

The sun is constantly emitting radiation through ultraviolet rays (UVB and UVA) and as a result the ‘SunSmart’ initiative recommends that we use sun protection factor (SPF) of 15 or higher. 

It is important to be aware that conventional sunscreens contain physical blockers and chemical absorbers such as oxybenzone, benzophenone and or triethanolamine. These chemicals provide UV protection, yet at the same time may be harmful to your health. Interestingly, since the introduction of chemical based sunscreens, the United States of America, Canada, Australia and Scandinavia have showed a rise in malignant melanoma. Laboratory findings indicate that vitamin D metabolites actually suppress the growth of melanoma cells, suggesting the possibility that vitamin D deficiency may in fact have a role in the incidence of skin cancers. Nevertheless, in attempt to minimise burning perhaps switch to a natural sunscreen so that you protect your skin and your health. 

Look out for brands such as ‘Natural Instinct’, ‘UV naturals’, WotNot and ‘Soleo’. These sunscreens are zinc based, so they are thicker than the regular sunscreens you may be used to.

Science is constantly discovering new information, what was best practice and knowledge yesterday may in fact not be the case tomorrow. So today, to ensure that you are making the right or best decisions with sun safety and your health, remember that the sun exists for a reason. It is important to our health that we have regular sun exposure and that we protect our skin with sunscreens that are not a chemical cocktail. At the end of the day everyone loves a warm, sunny day and vitamin D is essential for health and well-being, so enjoy the sunshine and be responsible with the length of time you spend outside.

Enjoy your journey of health!

References:

1. Garin, SB & Diepgen, TL. (2002). Cutaneous malignant melanoma, sun exposure, and sunscreen use: epidemiological evidence. British Journ Dermatol. Vol 146 (61) Pg. 24-30.
2. Holick, MF (2004).Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. Amer Journ Clin Nutr. Vol 80. Pg. 1678– 1688.
3. Holick, MF. (2005). The Vitamin D Epidemic and its Health Consequences. Amer Journ Clin Nutr. Pg. 2739-2748.
4. Garla, CF­­­­­­­. (1992).Could Sunscreens Increase Melanoma Risk? Amer Journ Public Health. Vol 82 (4). Pg. 614-615.
5. Litonjua, AA. & Weiss, ST. (2007). Is vitamin D deficiency to blame for the asthma epidemic? Journ Aller Clin Immunol. Vol 120 (5). Pg. 1031-1035.
6. Asgari, MM. etal. (2009). A Cohort Study of Vitamin D Intake and Melanoma Risk. J Invest Dermatol. Vol 129 (7). Pg. 1675–1680.
7. Moan, J. etal. (2008). Addressing the health benefits and risks, involving vitamin D or skin cancer, of increased sun exposure. PNAS. Vol 105 (2). Pg. 668-673.