Let the sun shine in… and face it with a grin : )

Vitamin D3 is vital to your overall health and most people are deficient in it and don’t even know it! There is good news though! The most effective way to increase your levels is by safe sun exposure…which is free and feels wonderful! : )

Vitamin D3 aids in the prevention of many cancers (including skin cancer), autoimmune diseases, type 2 diabetes, inflammation, depression, Alzheimer’s and many other conditions. It also promotes good bone health, healthy immune systems, and has infection fighting abilities that help with colds and the flu.

Here are a bunch of articles/studies about how healthy vit d levels can improve so many aspects of your health; just read the headlines and you’ll be shocked (I was!) at the wide spectrum of health problems that can be lessened (or cured) with simply getting enough vitamin d3! http://www.naturalnews.com/vitamin_d.html

Enjoy the SUN at the correct time of day
Ultraviolet light from the sun comes in two main wavelengths – UVA and UVB. UVA is considered the ‘bad rays” because they penetrate your skin more deeply, increase your skin cancer risks, cause more free radical damage and photo aging of your skin. UVB rays are the “good rays” that produce vitamin d in your body. It is important to know that these UVB rays only reach the earth (and your skin) when the sun is above a 50° angle from the horizon. In most places in North America, this occurs from about 10am-3pm, March through October. I use this app SunServeyorLight to see the exact positioning of the sun since it changes throughout the year and depends on where you are on the earth. In general, the optimal time to be in the sun is the closest to solar noon as possible (during daylight savings, this is around 1pm).
Limit your time in the sun
If you are fair-skinned or haven’t spent much time in the sun, it’s recommended to start out with 10 -15 minutes of direct sun exposure. Pay attention to your skin and find some shade when it has turned the lightest shade of pink. If you are darker skinned, you will probably need to stay in the sun longer (yay!). I always wear a hat to protect the skin my face since it is thinner and more prone to wrinkles and aging.
I apply organic, extra virgin, unrefined coconut oil (the same oil I cook with ; ) before heading out to get my daily dose of vitamin d. It has been said that it has a natural SPF of about 2-8, and that it prevents free-radical reactions. Also, if it’s one of the main fats in your diet, your skin will already have an added layer of protection against getting burned.

Protect your skin
There doesn’t seem to be any benefits of being in the sun when it is below 50° (early morning and late afternoon), since the ozone layer reflects the beneficial UVB rays but the more dangerous UVA rays still get through. Frequent exposure during these times increases your risk of skin cancer.

If I plan to be out in the sun for a long time (surfing, boating, etc.), I wear protective clothing, seek shady spots or wear a safe sunscreen. Most of the sunscreens you will find at the store are loaded with toxins and actually increase your cancer risks! The environmental working group (ewg.org) does a wonderful job of researching many personal care products and let’s you know which ones to use and which ones to avoid.
https://www.ewg.org/sunscreen/ EWG’s 10th annual guide to sunscreens

I watch my sun exposure very closely and make sure I do not get burned. If you get sunburned, apply aloe vera (the gel from a fresh plant is best) to help repair and heal your skin. And then, please, don’t ever let yourself burn again ; )

Random thought:
Sunlight filtered through a window will not be beneficial as the “good” rays (UVB) will not get through but the harmful UVA rays will and this can increase your risk of skin cancer. Many people that drive long hours in the car develop skin cancer on the arm that is exposed to the sun.

What to do when you cannot get vitamin from the sun
In the winter months, especially if you live in the north, the sun does not get high enough in the sky for the UVB rays to reach us. This is when I use a good quality Vit D3 (not d2) supplement. I take 5,000IUs/day or double that if I’m not feeling 100% and need a immune system boost.. This is the one I use:  http://www.amazon.com/Garden-Life-Vitamin-Code-Capsules/dp/B005JAT318 Under $20 for 2 months…totally worth it!

If you decide to take a vitamin d3 supplement, make sure you are also getting sufficient amounts of vitamin K2 (preferably from your food, cheese and cheese curds are excellent sources). One of the many benefits of vitamin d is that it helps your body absorb calcium (great for bone health). There is evidence that vitamin K2 directs that calcium to your skeleton, while preventing it from being deposited where you don’t want it.

Experts recommend getting your blood levels of vitamin d tested. There are two different test…the one labeled 25(OH)D- also known as 25-hydroxyvitamin D is the one you want since it is a better marker of overall D status. (Some doctors will offer 1,25(OH)D but you can usually ask for the other one).

Daily Vitamin D3 Dose Recommendations:
Under 5 years old: 35 units per pound
Age 5 -10: 2,500 units
Adults: 5,000 units


ALL of these recommendations are from my own research and experience. I am not a doctor, just a girl who wants to spread the good news about easily improving your health with optimal vit d3 levels!

Enjoy the beautiful sunshine and have a blessed day!



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