Could Sunshine Be Good for You?
New research suggests soaking up a little sunshine here and there might actually help strengthen your immune system. Seems counterintuitive — and more research is needed to confirm the theory — but here’s how it goes . . .
Bright, Sunshiny News
Although rates of skin cancer — as well as several other types of cancer — tend to be higher in sunnier latitudes, cancer patients in these regions seem to fare better when it comes to fighting the disease. Their secret defense? Researchers think it might be the extra vitamin D they score from living in a sunnier clime. (Vitamin D is that stuff your skin manufactures when exposed to sun.)
Here’s how D revs up your immune system:
Is vitamin D powerful enough to go head-to-head with cancer?
Yes, according to a growing body of evidence. High levels of vitamin D have been found to protect against several kinds of cancer, particularly those of the digestive system: mouth, throat, stomach, and colon. While many of us think we get plenty of vitamin D from milk or a multivitamin, it turns out that the best source is the sun. Its rays trigger your body to produce the nutrient, and a 10-20 minute stroll each day yields an abundant dose.
The resulting cancer protection is impressive. Study participants with high vitamin D levels had 43 percent fewer digestive-tract cancers, 29 percent fewer cancer deaths, and 17 percent fewer cancers overall. Although vitamin D is readily found in salmon, mackerel, herring, tuna, and sardines, as well as fortified milk and supplements, sun exposure won hands-down as the best source, because just a little light produces so much D.
How much of the sunshine vitamin do you need? About 1,500 IU each day to reap the protective rewards seen in the study, which is about how much a daily 10-20 minute walk produces. By contrast, a glass of milk has only 100 IU of D, and 3.5 ounces of salmon has 360 IU. Even the recommended daily dose is comparatively low: just 400-600 IU. But many public health experts are calling for the recommendation to be raised to 1,000-2,000 IU, the current upper limit considered safe for adults.
To get your daily dose of sun while minimizing skin risks — you don’t want to trade one cancer for another — walk in the morning or afternoon, when the rays are less intense. And try applying a sunscreen just before you leave the house. Because it takes about 15-30 minutes for chemical sunscreens to kick in, by the time it starts working, you’ll have gotten your daily D.
But Be a Sensible Sun-Body
Your body makes vitamin D from the sun faster and more effectively than it soaks it up from food and supplements. Still, you need to minimize your exposure to harmful UV rays, especially during the sun’s peak hours (10 a.m.–4 p.m.). All you need is about 10–20 minutes of sun to get the D you need for the day. One option: Apply your SPF just before you head outdoors. By the time it kicks in, you’ll have gotten a quick but ample dose of D.
For more articles, browse Encouraging Health.
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