Summer is here, the sun is shining, people are smiling, and it’s no surprise a little Vitamin D every day can boost your mood, and also prevent a host of serious illnesses. Vitamin D, the sun vitamin is essential for absorbing calcium, keeping our bones healthy, and for protecting against serious chronic diseases later in life such as osteoporosis, Type II diabetes, multiple sclerosis and many common cancers. Research suggests for optimal Vitamin D levels we should go out in the sun without sunblock for between five and 15 minutes a day, at least three times a week in spring and summer to boost our vitamin D levels. If your not getting that you are more than likely Vit D deficient and supplementation is often times necessary to ensure sufficiency.
We need the sun, not too little, and definitely not too much!
Overexposure to UV radiation the most common cause of facial aging, but 90% of skin cancer is caused by exposure to the sun. An even scarier statistic is the fact that one in five Americans are expected to develop the disease in their lifetime.
Here are three tips to avoid over exposure this summer
Optimize Your Vitamin D First, and then Apply Sunscreen
When you’ll be in the sun for longer periods, cover up with clothing, a hat or shade. A safe sunscreen can be applied after you’ve optimized your daily vitamin D production!
YOU NEED TO REAPPLY EVERY 2 HOURS
The active ingredients in sunscreen break down when exposed to UV light. To maintain the SPF on the label, you need to keep reapplying as the ingredients lose effectiveness: every 2 hours, more often if you sweat or swim.
ANYTHING GREATER THAN SPF 50 PROVIDES THE SAME PROTECTION
A 50 SPF of blocks 98.00% of UVB light (the burning rays) while a 100 SPF will block 99.00%. This level of benefit to either is of course contingent on applying enough and reapplying frequently. You need a minimum SPF of 15 for protection but ideally aim for something between 30-50.
The next time you’re picking out sunscreen, here’s what you should look for:
-Minimum SPF 15, ideally 30-50
-Broad spectrum UVA/UVB (UVB causes burns, but UVA is also damaging to the structure and health of skin)
-Water resistance if you’ll be swimming or sweating
-Avoid spray sun screens (especially with children as harmful chemicals can be inhaled)