Should You Use Sunscreen?
A little bit of sunshine is good for you.
I love the summertime; it’s the perfect time to get a nice bit of color on your face from the sun. There is something about a tan that just makes you feel fabulous, even though we all know it is not healthy for your skin and causes wrinkles. Ah, vanity, it gets the best of me yet again! But, along with making you feel good about the way you look and boosting your mood, another excuse for a little time in the sun is that it boosts our production of vitamin D, a nutrient a lot of us are lacking.
Exposure guidelines
Sunlight, in reasonable doses, enables natural immunity, promotes skin growth and healing, stimulates hormone production and contributes to an overall sense of well-being. Getting 15 to 20 minutes of sunlight a day enables the body to manufacture vitamin D naturally, and sun is responsible for the synthesis of the pigment melanin, the skin's natural sunscreen.
Don’t hide from the sun! The key is to be conscious in the sun but not block it out completely, unless of course you have skin cancer or some other condition which should not be exposed to the sun (such as an allergy). Gradually working up to an hour per day, outside of prime hours (11 am to 3 pm) and wearing a hat to protect your face should be relatively safe for most adults. Use caution in the sun during peak hours by covering up with light clothing. If you choose to use sunscreen, select one that is broad-spectrum with a minimum SPF 15.
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Should you use sunscreen?
Melanoma is the most severe and invasive form of skin cancer. According to the Canadian Cancer Institute, more than 3,900 people will be diagnosed with melanoma this year and about 840 will die from the disease. In the United States, numbers are much higher at about 54,000 diagnosed cases and 7,600 deaths each year. Still, with early detection, melanoma is highly curable.
Over the past 30 years, the number of diagnosed cases of melanoma has tripled, whereas cases of most other cancers are currently on the decline. Surprisingly, during this time the use of sunscreen also increased, leaving researchers wondering if the two may be related. It is not known whether melanoma is caused by exposure to ultraviolet B rays (UVB), ultraviolet A rays (UVA) or both. Another concern is whether the actual ingredients of sunscreen are toxic.
Many sunscreens typically block only the sun’s rays that burn us, the UVB rays, but allow UVA rays to penetrate the skin. These types of sunscreens allow us to stay in the sun longer without burning but result in a high absorption of UVA rays. Exposure to UVA rays may be detrimental in the long term and increase skin cancer risk. To avoid excessive exposure to UVA rays, it is best to use a broad-spectrum sunscreen that blocks out both UVA and UVB rays.
Vitamin D
Vitamin D is essential for healthy and strong bones. It may also help prevent cancer of the breast, colon and prostate; it assists with the prevention of autoimmune diseases and is also important in the treatment and prevention of insulin resistance. With all of these benefits, it’s hard to say no to a bit of sunshine.
Previously it was thought that 15 to 20 minutes of sun exposure to your face, hands and arms two to three times per week was a sufficient source of vitamin D. However, new research suggests that with increased pollution and the use of stronger sunscreens, more skin exposure for longer periods of time is required to get the vitamin D your body needs.
The sun is not your only source of vitamin D. You can also get vitamin D from cod liver oil and vitamin D fortified foods, such as dairy products. If you take fish oils you may want to consider switching to cod liver oil in the fall and winter to ensure adequate vitamin D intake. You may also want to think about your having vitamin D levels tested once or twice per year. Optimal 25-hydroxyvitamin D values are: 45–50 ng/ml or 115–128 nmol/L.
According to Dr. Joesph Mercola, your vitamin D level should never be below 32 ng/ml. Values below 20 ng/ml are considered serious deficiency states and may increase your risk of breast and prostate cancer and autoimmune diseases like MS and rheumatoid arthritis.
How much should you take?
If you decide to take a supplement of vitamin D, look for it in the form of vitamin D3. Typical dose is 400 IU to 1,000 IU per day. Menopausal women require doses between 800 IU and 1,000 IU per day.
