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Vitamin D deficiency is surprisingly common, even in sunny Australia, where between 45% and 84% of the population are affected despite ample sunlight. The "slip, slop, slap" approach to sun safety has contributed to this, as many avoid direct sun exposure to reduce skin cancer risk. However, the benefits of Vitamin D are far-reaching and extend well beyond bone health. Understanding its importance can help you achieve optimal wellness through mindful sun exposure and other practices.
Why Do We Need Vitamin D?
Vitamin D plays a crucial role in regulating calcium and phosphate levels, essential for healthy bones and teeth. It helps prevent bone disorders like rickets in children, characterised by bowing limbs, and osteomalacia, a condition that leads to soft bones in adults. This nutrient is not only about the skeletal system—Vitamin D also supports the immune system, mental health, and overall well-being.
When you get Vitamin D from sunlight, it is absorbed by the skin and processed by the liver and kidneys to become active in the body. This process also enhances the absorption of calcium in the small intestine, contributing to stronger bones and teeth.
Healthy liver, kidney, and thyroid function are required to properly convert Vitamin D into its active form, highlighting how a single dysfunctional organ can affect multiple aspects of health.
Foods and Vitamin D
Diet alone is often insufficient for meeting Vitamin D requirements, as very few foods naturally contain it in significant amounts. Fatty fish like salmon, sardines, and mackerel, as well as cod liver oil and eggs, are the primary natural sources. Many dairy products and bread are now fortified with Vitamin D, but sunlight remains the most effective way to achieve adequate levels.
Sunlight and Ancient Sun Worship
Ancient cultures revered the sun for its life-giving properties, often worshipping it as a deity. Egyptians honoured Ra, the sun god, while the Aztecs performed rituals centred around sun worship. These spiritual practices were, in a sense, intuitive understandings of the sun's vital role in human health. The therapeutic benefits of sunlight have been recognised for centuries, making sun exposure not only a physical necessity but also a spiritual practice.
Sunbathing Techniques for Optimal Vitamin D Absorption
No sunglasses before 9am: this helps regulate hormone function, energy and mood. It also improves sleep quality overall and brings in the ‘feel good’ hormone in greater supply
Midday Exposure: Aim for 5-30 minutes of sun exposure around midday when UVB rays are strongest. This is when your skin produces the most Vitamin D.
Uncovered Skin: Ensure that larger areas of skin, such as arms, legs, or back, are exposed to sunlight. Wearing sunscreen blocks UVB rays, reducing Vitamin D synthesis.
Frequency: Try to get sun exposure at least two to three times a week, depending on your skin type and geographical location.
Rotate: get parts of your body that don’t often see the sunlight (I shall let you use your imagination), out there!
Beyond Physical Health: The Emotional and Mental Impact
Vitamin D also plays a role in mood regulation and emotional well-being. A deficiency can contribute to symptoms like depression, anxiety, and fatigue. The sun's warmth and light help to release neurotransmitters in the brain that can improve mood, making a sunny day more than just a visual treat—it's a mental health boost.
Tips for Balancing Sun Safety and Vitamin D Levels
While the sun's healing power is undeniable, it’s important to balance exposure with sun safety to avoid skin damage:
Short, Frequent Exposure: Avoid prolonged sunbathing, opting for shorter, frequent sessions.
Monitor UV Index: Pay attention to the UV index in your area; aim for exposure when the index is moderate.
Supplementation:
Consider Vitamin D supplements during winter or if you live in areas with limited sunlight.
Vesuvio (an Australian healthy living company), have a new supplement product out this summer (24/25) called ‘Sun Shield’ check it out here https://vesuviohealthyliving.com.au/collections/supplements/products/sun-shield
Coconut oil is considered a natural sunscreen, I more recommend making this an ingredient in your daily skincare routine and using sunscreen for your extended outdoor activities
Use chemical free sunscreens - there are plenty on the market presently and if you are curious about an ingredient, google it, you will see pretty quickly if it is toxic or not.
To wake at the sunrise and go to rest (no necessarily sleep) at sunset is a great practice to connect you to your own drum beat and flow.
Remember that your body and mind are intricately connected, and sunlight serves as a natural healer for both (see my post on solar flares). Ensuring healthy sun exposure can help keep your bones strong, your immune system robust, and your spirits high. If you find yourself feeling low or dealing with health issues, checking your Vitamin D levels might be a step towards better wellness.
Warmest,
Martine
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