Sun Paradox: Getting Your Daily Dose of D
Wx in the City
By Ann Posegate, Guest Contributor
In a work-a-holic city of idealists and intellects (oh, and then there are the politicians) - it's tough to feel justified in taking a short break to head outside during the beautiful weather we're having (where was this weather all spring?). Do you need an excuse?
I have recently overheard a few colleagues talking about their vitamin D deficiencies, which leads me to believe that many Washingtonians may not be getting the right amount of sunlight exposure each week.
Keep reading to learn if unprotected sun is safe for you. See our full forecast to find out how long the sun will stick around for.
Certainly, there is a fine line between healthy and unhealthy time spent in the sun. Ultraviolet A (UVA) and B (UVB) rays should be taken seriously, as too much exposure can lead to sunburns and, eventually, skin cancer.
However, our bodies need vitamin D to absorb calcium, promote bone growth, support the immune system, and reduce inflammation, among other functions. In addition, a new study at UCSD has concluded that vitamin D produced from limited sunlight exposure may help reduce the risk of type 1 diabetes in children. Other studies suggest it helps to prevent some cancers, autoimmune disorders, and (obviously) vitamin D deficiency disorders.
Sunlight isn't the only way to get your D. Many foods, such as fortified milk, cereal, and juices (is that why they named it Sunny D?), fish and fish oils, eggs, and the occasional mushroom are also sources of the essential vitamin (although if you're lactose intolerant like me, vitamin D-fortified milk just isn't going to cut it). Supplements may also work. But, for those people who are not extremely sun-sensitive and who don't have a history of skin cancer, a good way to get your daily dose of D is 10 minutes of mid-day sun exposure - on the arms, legs, hands or face - at least two to three times per week.
Maybe it's the D that puts me in a happy mood on sunny days. And in an office job, it's all I can do to keep myself from running outside and enjoying the weather every fifteen minutes. But, during weather such as this, here are a few ideas for catching some sunny rays while staying safe from UV and still working eight productive hours...
1) Going for the good old fashioned walk around the block - to your nearest park, the post office, or to grab some lunch;
2) Biking to work - good for exercise, sunlight, saving money on gas, and reducing summer smog;
3) Setting up an outdoor thermometer or small weather station - on your roof or outside your window (one that you can check regularly);
4) Eating lunch or taking a reading break outside - those park benches need more use...; or
5) Taking a pre or post-work jog - why wait until you get home to clear your mind and de-stress?
How will you get your vitamin D today?
Ann Posegate is an Outreach Coordinator for the National Environmental Education Foundation
By Capital Weather Gang |
June 18, 2008; 10:30 AM ET
Environment
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Posted by: ~sg | June 18, 2008 10:46 AM
Best sources of Vitamin D seem to be salmon and tuna. Cod liver oil pills are fine.
I'm not too sure whether the body manufactures the ergosterol precursor on its own or whether we need to get it from food souces. The general reaction: Sunlight UVB converts cholesterol/ergosterol to cholecalciferol/ergocalciferol (Vitamin D). I'm not sure whether this is "good" (HDL) cholesterol or "bad" (LDL) cholesterol which provides the Vitamin D precursor.
Posted by: El Bombo | June 18, 2008 12:01 PM
Is Vitamin D even more important for kids or is it equally important for adults?
Posted by: etp | June 18, 2008 3:41 PM
~sg...Glad to hear it's "former!"
El Bombo - I agree with the general reaction, though I haven't found much on the type of cholesterol needed for the conversion to D.
Regarding food vs. sun, I've seen some different takes on the issue. Some research suggests that D3 found in certain foods & supplements provides a sufficient daily value for humans. Others say that natural synthesis of D in the body after UV exposure offers a more complete form.
Etp - It is important to both children and adults (especially the elderly) for a variety of reasons, among them is calcium support for bone growth/strength and the prevention of rickets.
A helpful fact sheet from Mayo Clinic: http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind#9FADD8BC-E7FF-0DBD-1603CB86D6FBB534
Posted by: Ann | June 18, 2008 6:11 PM
My cousin Michael Stone was featured in a USA Today story on Vitamin D deficiency earlier this week, and a Good Morning America segment as well. He has created a web site to help educate people about Vitamin D deficiency.
Posted by: Andrew Freedman, Capital Weather Gang | June 19, 2008 10:18 AM
For sure the importance of Vitamin D intake is underrated -- thank you for bringing the issue to light.
Do you know if they make any sunscreens that permit Vitamin D to be absorbed, while blocking out cancer causing rays??
Posted by: ~ml | June 19, 2008 10:29 AM
The comments to this entry are closed.
As a former diagnosed vitamin-D-deficiency sufferer, I heartily applaud your post, Ann! Care must be taken to avoid sunburn, of course, but sunlight is an important way for many individuals to get their D.