Holistic Health News: Sunlight-Friend or Foe? The Vitamin D and Sunscreen Debate Part 2
Holistic and Natural Strategies to Protect Your Skin and Increase Vitamin D Levels
In the article "Holistic Health News: Sunlight-Friend or Foe? The Vitamin D and Sunscreen Debate Part 1" I explained what Vitamin D is, how it is produced in the body and why it is important. I also discussed the ongoing medical debate about how sunscreen may block the production of Vitamin D and contribute to the widespread number of people suffering from low Vitamin D levels. How do we reconcile this information with the mantra of the past few years to ALWAYS wear sunscreen? Why is it that despite sunscreen use, skin cancer rates are still high?
There is some debate that because Vitamin D is potentially a cancer-fighting hormone, that by blocking its production through sunscreen, we are inadvertently making skin cancer rates worse. Compound this with the toxic chemicals found in some sunscreen products, and you may have a recipe for disaster.
On the other side, there is plenty of evidence showing that sunscreen and reducing sunburns prevents skin cancer. Sunscreen also makes it possible for us to enjoy beautiful summer days without having to suffer from burning, peeling and stinging for the next week!
There has to be a middle ground; as with all things in naturopathic and holistic medicine, moderation is generally the best course of action. Unlimited sun exposure, and the flip side of never having any sun exposure, are both proving to have unintended consequences.
Take a Holistic Approach! Natural Health Tips Recommended by Naturopathic Doctors
Tip 1. Go outside daily (if possible) for 15-30 minutes with shorts and a t-shirt, exposing your arms and legs to the bright sun. If you're going to be out any longer then that, put on an Environmental Working Group-approved sunscreen to avoid chemicals that might make skin cancer worse.
Tip 2. Have your Vitamin D levels checked at least once a year to know what your levels measure. If you don't know your Vitamin D levels, there is a simple blood test you can take. Vitamin D can be toxic in large doses, so it is very important to know your levels before starting any high-dose supplementation. Your doctor can order this test for you.
Tip 3. Take a daily Vitamin D supplement, especially during the winter months when sunlight is less available, to boost what is naturally being made by your body. Although the published RDA for Vitamin D is technically 200-400 IU a day (8), many sources and research suggest that this number is way too low to maintain adequate Vitamin D levels. I concur with the research and experts who are now recommending at least 1000 IU from diet or supplements every day, if not more (5,6). Especially in the winter when you're not getting much sun exposure anyway, or with our modern habit of sitting inside all day in front of a computer with no sun exposure, it's not a bad idea to take a supplement. Vitamin D supplements tend to be very affordable and simple to take. If you choose to supplement, look for the D3 form, not D2. You will also want to work with a high-quality company that doesn't have additional binders or other contaminants in their product.
Holistic Health Article Sources:
1. Holick MF.Vitamin D deficiency.N Engl J Med.2007;357:266-281.
2. Matsuoka LY , Wortsman J , Hanifan N , et al.Chronic sunscreen use decreases circulating concentration of 25-hydroxyvitamin D.Arch Dermatol.1988;124:1802-1804.
3. Matsuoka LY , Ide L , Wortsmen J , et al.Sunscreen suppress cutaneous vitamin D3 synthesis.J Clin Endocrinol Metab.1987;64:1165-1168.
4. Robinson JK.Sun exposure, sun protection, and Vitamin D. JAMA.2005;294(12):1541-1545.
5. Rebecca Wike Malone, Cathy Kessenich. Vitamin D Deficiency: Implications Across the Lifespan. Journal for Nurse Practitioners. 08/25/2008)
6. Bischoff-Ferrari HA , Giovannuci E , Willett WC , et al.Estimation of optimal serum concentrations of 25-hydroxyvitamin D for multiple health outcomes.Am J Clin Nutr.2006;84:18-28.
7. Glerup H , Mikkelson K , Poulsen L , et al.Commonly recommended daily intake of vitamin D is not sufficient if sunlight exposure is limited.J Intern Med.2000;247:260-268.
8. http://ods.od.nih.gov/factsheets/vitamind.asp#h2
9. Stein, Jill. Vitamin D Deficiency Is Common in Mothers and Newborns. Reuters Health Information, May 2009. http://www.medscape.com/viewarticle/702309
10. Mithal A, Wahl DA, Bonjour JP, Burckhardt P, Dawson-Hughes B, Eisman JA, El-Hajj Fuleihan G, Josse RG, Lips P, Morales-Torres J; on behalf of the IOF Committee of Scientific Advisors (CSA) Nutrition Working Group. Global vitamin D status and determinants of hypovitaminosis D. Osteoporos Int. Jun 19, 2009.
To read more about Vitamin D and holistic health visit our naturopathic practice web site http://www.lewisnaturalhealth.com or visit our natural health store at http://www.lewisnaturalstore.com.
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About the Author - Dr. Kristina Taylor Lewis, ND
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