My Sunshine!!

Summer is the best time to recharge our ‘solar batteries’. After long, chilly months we should try to catch as much natural light as possible, in frequent but short doses. Thanks to this, we will get all the advantages of the sun, and there are many of them. It is known that the sun improves our mood, acts as an antidepressant, regulates the circadian rhythm, relieves stress, reduces pain, improves metabolism and helps in the treatment of some skin lesions. Sunlight in moderate doses also positively affects our mental and physical performance. During exposure to the sun vitamin D is produced in our skin.

 

Synthesis of Vitamin D

The most important benefits of staying in the sun result from vitamin D synthesis. The deficiency of this vitamin defined as the concentration of 25 (OH) D in serum <50 nmol / l (20 ng / ml) is a common health problem in the Polish population. Research shows it might affect even up to 90% of adults. It is estimated that sunlight fulfills up to 90% of the demand for this vitamin while only 10% comes from the diet. In order to produce a sufficient amount of vitamin D, it is enough to stay in the sun for about 15 minutes a day with exposed face and hands. Applying sunscreen considerably lowers the synthesis. The production of vitamin D is also less effective in people with dark complexion. What is more, in our latitude a sufficient vitamin D synthesis occurs only from the end of April to the beginning of September. That’s why I recommend including oily sea fish in your diet, such as salmon, mackerel, sardines, or herring, which are a good source of this vitamin. We must remember to supplement vitamin D from the beginning of September to April.

 

Functions of vitamin D

Vitamin D has many important functions in the human body. It regulates the growth and mineralization of bones, improves the absorption of calcium and phosphorus, prevents the occurrence of rickets and osteoporosis. It is also believed that vitamin D may play a role in the functioning of our immune system and regulation of blood pressure. Moreover, tt is necessary for the proper functioning of the nervous and endocrine systems.

 

The effects of vitamin D deficiency

The most common symptoms of vitamin D deficiency are:

• bad mood
• fatigue
• muscle pain
• weaker immunity and greater susceptibility to infections

 

Vitamin D deficiency may also increase the risk of many chronic diseases, such as:

• osteoporosis
• depression
• diabetes
• diseases of the cardiovascular system
• hypertension
• some neoplastic diseases
• autoimmune diseases (eg. Hashimoto’s thyroiditis)
• neurodegenerative diseases (Parkinson’s disease, Alzheimer’s disease)

 

Sunbathe with common sense!

The sun’s rays have lots of benefits but it’s easy to lose your head. The time spent on the beach is not only pleasant but also good for our health. However, it is worth remembering the warnings of dermatologists and oncologists:

• take a shower before sunbathing to avoid discoloration caused by perfume and deodorants
• if you are taking some medication, consult your physician before you start tanning
• adjust the time of sunbathing to your skin phototype
• avoid sunshine from 10am to 1pm
• the length of sunbathing should depend on the time of day, the season and latitude
• use sunscreen!!!
• remember to wear sunglasses and a hat on your head
• you must ABSOLUTELY hydrate while sunbathing
• use a moisturizing lotion after sunbathing

 

In Poland we can enjoy beneficial sunlight from April to September. During this time we can recharge our batteries for the whole year! You don’t need to go to a tropical beach to catch some sunshine. We can quit the tram or car and get on our bike instead, and have dinner in the garden.

 

LET’S STEP OUT INTO THE SUNLIGHT!

 

Bibliography:

1. Holick MF. Vitamin D deficiency. N Engl J Med. 2007;357(3):266-81.
2. Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, Murad MH, Weaver CM; Endocrine Society. Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline. J Clin Endocrinol Metab. 2011 Jul;96(7):1911-30.
3. MacKie R.M. Long-term health risk to the skin of ultraviolet radiation. Progress in Biophysics and Molecular Biology. 2006, 92 (1): 92-6.
4. Płudowski P, Karczmarewicz E, Bayer M, Carter G, Chlebna-Sokół D, Czech-Kowalska J, Dębski R, Decsi T, Dobrzańska A, Franek E, Głuszko P, Grant WB, Holick MF, Yankovskaya L, Konstantynowicz J, Książyk JB, Księżopolska-Orłowska K, Lewiński A, Litwin M, Lohner S, Lorenc RS, Lukaszkiewicz J, Marcinowska-Suchowierska E, Milewicz A, Misiorowski W, Nowicki M, Povoroznyuk V, Rozentryt P, Rudenka E, Shoenfeld Y, Socha P, Solnica B, Szalecki M, Tałałaj M, Varbiro S, Żmijewski MA. Practical guidelines for the supplementation of vitamin D and the treatment of deficits in Central Europe – recommended vitamin D intakes in the general population and groups at risk of vitamin D deficiency. Endokrynol  Pol. 2013;64(4):319-27.