Sunlight causes your skin to produce vitamin D -- a fact that, ironically, means that sunscreen campaigns may have made millions of people chronically short of this critical nutrient, and put them at a greater risk of skin cancer, rather than reducing their risk.
Research shows that a very low level of vitamin D is a major risk factor for melanoma. This flies in the face of the idea that it is too much sun that increases your melanoma risk.
According to Professor Angus Dalgleish, writing in the Daily Mail:
“Research shows that a large percentage of people in the UK are deficient in vitamin D partly because we can’t make any from the sun for about six months of the year ...”
It may sound shocking that the sun -- demonized for decades as the cause of skin cancer -- may actually help protect you from the same fate when sensible exposures are used. There is compelling evidence to support this.
Several studies have confirmed that appropriate sun exposure actually helps prevent skin cancer. In fact, melanoma occurrence has been found to decrease with greater sun exposure, and can be increased by sunscreens.
One such study revealed that melanoma patients who had higher levels of sun exposure were less likely to die than other melanoma patients, and patients who already had melanoma and got a lot of sun exposure were prone to a less aggressive tumor type.
Because it's through sunlight exposure that your body is able to produce vitamin D -- and optimized vitamin D levels are key to preventing numerous types of cancer, including melanoma.
Vitamin D is a steroid hormone that influences virtually every cell in your body, and is easily one of nature's most potent cancer fighters. Receptors that respond to vitamin D have been found in nearly every type of human cell, from your bones to your brain.
Your organs can convert the vitamin D in your bloodstream into calcitriol, which is the hormonal or activated version of vitamin D. Your organs then use it to repair damage, including damage from cancer cells and tumors. Vitamin D's protective effect against cancer works in multiple ways, including:
Theories linking vitamin D to prevention of certain cancers have been tested and confirmed in more than 200 epidemiological studies, and understanding of its physiological basis stems from more than 2,500 laboratory studies, according to epidemiologist Cedric Garland, DrPH, professor of family and preventive medicine at the UC San Diego School of Medicine. Sunlight is by far the best way to get your vitamin D. So the so-called experts who advise you to avoid all sunlight and religiously apply sunscreen are actually encouraging you to increase your risk of cancer, not lower it …
A common myth is that occasional exposure of your face and hands to sunlight is "sufficient" for vitamin D nutrition. For most of us, this is an absolutely inadequate exposure to move vitamin D levels to the healthy range. At the same time, sunburn provides no benefit and is not good for your skin, so the key to using the sun therapeutically is to get the proper "dose."
To optimize your levels, you need to expose large portions of your skin to the sun, and you may need to do it for more than a few minutes. And, contrary to popular belief, the best time to be in the sun for vitamin D production is actually as near to solar noon as possible. Ultraviolet light from the sun comes in two main wavelengths -- UVA and UVB. It's important for you to understand the difference between them, and your risk factors from each.
Consider UVB the healthy wavelengths that help your skin produce vitamin D.
UVA is considered the unhealthy wavelengths because they penetrate your skin more deeply and cause more free radical damage. Not only that, but UVA rays are quite constant during ALL hours of daylight, throughout the entire year -- unlike UVB, which are low in morning and evening, and high at midday.
So to use the sun to maximize your vitamin D production and minimize your risk of malignant melanoma, the middle of the day (roughly between 10:00 a.m. and 2:00 p.m.) is the best and safest time. During this time you need the shortest exposure time to produce vitamin D because UVB rays are most intense at this time. Plus, when the sun goes down toward the horizon, the UVB is filtered out much more than the dangerous UVA.
In terms of length of exposure, you only need enough exposure to have your skin turn the lightest shade of pink. This may only be a few minutes for some if you have very pale skin.
Once you reach this point your body will not make any additional vitamin D and any additional exposure will only cause harm and damage to your skin. Most people with fair skin will max out their vitamin D production in just 10-20 minutes, or, again, when your skin starts turning the lightest shade of pink. Some will need less, others more. The darker your skin, the longer exposure you will need to optimize your vitamin D production.
You can consider an oral form of vitamin D3 (cholecalciferol).
If you take a vitamin D supplement, please remember to have your levels tested and regularly monitored, as it is possible to overdose when taking supplements. Plus, you want to make sure you are keeping your levels in the therapeutic range, as noted below.
You clearly want to avoid overexposure to the sun, as that can cause problems. Remember, more is not better when it comes to sun exposure, so after you've gotten your fill of vitamin D, it's time to cover up.
Consuming a healthy diet full of natural antioxidants is another useful strategy to avoid sun damage to your skin, as fresh, raw, unprocessed foods deliver the nutrients that your body needs to maintain a healthy balance of omega-6 and omega-3 oils in your skin, which is your first line of defense against sunburn.
The relatively unknown carotenoid called astaxanthin has also piqued the interest of researchers due to its ability to reduce signs of aging by helping protect your skin from sun damage.
Get out in the sun this summer and enjoy it, but do so sensibly. Your body is made to be in the sun, and, when done properly, sun exposure will be one of the best ways you can help reduce your risk of skin, and many other forms of, cancer. If for whatever reason you are unable to get healthy doses of sun exposure then an oral vitamin D if nothing else is available. You will need to measure your blood levels though as that is the only way to know if your UVB exposure or oral dose is appropriate.
Natural health expert Dr. Joseph Mercola
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