Healthy Sunshine
The quick answer: Aside from a healthy diet and exercise, the next best thing you can do is get enough sunshine to maintain a healthy serum vitamin D level. It’s good for your mood and can help prevent a long list of diseases.
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A Curious Intersection
The last 34 days I pounded out the first draft of a book. As some of you know we live in Laguna Beach most of the year. It’s a funky town with a curious history: It was first settled by homesteaders in the 1870s who were all some kind of Mormon—not the kind that followed Brigham Young to settle the Great Basin, but they did consider themselves Mormon and left a spiritual legacy.
Artists followed the homesteaders in the early 1900s. Thanks to its picturesque coves and beaches, Laguna became an art colony important to the painting school known as Early California Impressionism. These people left a spiritual legacy found in the many art galleries today. Hollywood people followed the artists when the new Pacific Coast Highway reached town. Laguna was busy during the Great Depression thanks to a new technology: movies with sound. The beach you see above was the scene of Errol Flynn’s pirate movie, Captain Blood.
Finally in the ‘50s—with Hollywood movies like Gidget, and the sweet tones of the Beach Boys—the town became known for wave riding. The rise of surfing and skimboarding (invented locally at Victoria Beach) created a unique culture inspired by the Aloha spirit from Hawaii.
So I had the idea to write a book for visitors that could explain the spiritual roots of a town settled by such unique people. And let me assure you—the people here are unique. But here is the curious intersection between Word of Wisdom Living and life in a beach town: Vitamin D. In the picture above the best thing that is happening is the production of vitamin D from the action of sun on the cholesterol in your skin. So let the sun shine.
About Vitamin D
It’s essential to eat vitamin-rich food because the body can’t produce vitamins, with one exception: With a little sunshine, the body can make it’s own vitamin D. Unfortunately, the weathermen and dermatologists have scared us out of getting enough sunshine. Ever had your vitamin D level tested?
Sufficient D is essential to good health; vitamin D receptors are found in cells all through your body. The growing list of conditions where vitamin D deficiency is a risk factor includes seasonal affective disorder (SAD), osteoporosis, muscle and joint pain including back pain, certain cancers (breast, ovarian, colorectal, and prostate), obesity and diabetes, stroke or heart attack, G.I. diseases like inflammatory bowel disease (IBD) or Crohn’s disease, and immunological diseases such as MS and Parkinson’s disease. It’s a long list.
Vitamin D deficiency increases as you move away from the equator. In the Sunbelt you can get adequate D year around, though it takes longer in winter. But if you live above the 40th latitude parallel, roughly a line through Portland, OR, Salt Lake City, and New York City, you can ski all winter in your bathing suit and not get enough D.
There’s an annual cycle to your vitamin D level. For most, our D level peaks in the last sunny days of summer, then hits rock bottom as winter turns to spring. This is the point when you feel the blues, lack energy, or suffer muscle aches. Because spring just started, your D is likely at its annual low-point (unless you’ve just back from sunbathing here in Laguna Beach).
The Vitamin D Solution
The best book I’ve seen on vitamin D is The Vitamin D Solution, written by Dr. Michael Holick, PhD, MD. Holick suggests a 3-step solution of 1) testing, to know where you are, 2) sensible sunshine, and 3) safe supplementation when sunshine isn’t available.
The book makes two remarkable statements about vitamin D and cancer:
First, on the benefit of getting sensible sunshine: “vitamin D could be the single most effective medicine in preventing cancer, perhaps even outpacing the benefits of . . . a healthy diet”. We hear all the time that we should avoid avoid sunshine to prevent skin cancer, which brings us to the second point.
Second, the book quotes Dr. Edward Giovannucci on the benefits of sunshine for vitamin D versus the risk of skin cancer: sufficient “vitamin D might help prevent 30 deaths for each one caused by skin cancer”. I like those odds: 30 better outcomes at the risk of one bad outcome.
Testing Our Vitamin D
I recently saw my dermatologist. She’s a charming woman who cares about her patients. We talked about the trade-off between getting enough vitamin D the natural way—by sunshine—versus the risk of skin cancer. The good doctor pointed out that in southern California, you could get sufficient vitamin D with 15 minutes of sunshine on most days. Of course you have to show a little skin, so I do my workouts outdoors around noontime, wearing shorts and shirts without sleeves (except when it’s cold). When no one’s around I take off my shirt, but I try to avoid the “pinkness” that’s the first stage of a sunburn.
About six months ago I had my vitamin D level tested and the level was 43 ng/mL. Any value over 30 is considered healthy so I was happy with my method. The beautiful wife walks in the morning with her talking friends so gets less vitamin D. So she started laying out for a few minutes midday. We’ve been taught for so long that the sunshine is bad that it was hard for her but she was recently tested for vitamin D and got a good number also.
Depending on where you live, you need to develop a strategy for maintaining adequate vitamin D. It’s a bigger challenge for those in the northern latitudes so you need to consult your doctor. And you can always visit Laguna for Spring break.
Please note the term "a little" sunshine, sun that burns or turns the skin pink may be harmful and should be avoided. (If you live in the northern latitudes, don’t tolerate the sun, or are concerned about your vitamin D, consult your doctor.)
Please comment: Want to share your experience with vitamin D, or how you tested? Do you live in the northern latitudes? If so, what do you do in winter to maintain vitamin D.
Wednesday, April 3, 2013 at 6:53AM | by Skip Hellewell | 14 Comments | 2 References | Share Article | Email Article
Reader Comments (14)
I got tested and was vitamin D deficient. I have started taking 5,000 IU every three days for the last couple of years and have since had normal vitamin D levels. This in spite of doing yard work regularly and living in the southern US where we see the son the majority of the time.
I listen to a podcast called Security Now! and the author, who lives in southern California, did a test where he laid out in the sun for like an hour every day, testing his levels regularly throughout. His conclusion was that the extra time in the sun did not improve his vitamin D levels. Apparently, some people's bodies are not able to synthesize vitamin D even with extra exposure to the sun. (full transcript and podcast available here: http://www.grc.com/health/vitamin-d.htm)
laguna beach is my favorite place in California. I just moved to the east coast from san diego, and I noticed a significant change in the mood of my 7 year old daughter. I started her on a vitamin d supplement, and made sure we took the long way on our walks home from school (even on the coldest days), and it seems to have helped. sure miss that southern california sun!
A few days in sunny CA sounds amazing right now!
I just got tested for vit D for the first time about a week ago and just got the results today. Side note: I had been wanting to get tested since I read a previous vit D post you wrote about a year ago.
Having had what felt like the longest, coldest, greyest Utah winter that I can remember, I was expecting an excruciatingly low number and was pleasantly surprised when it came back at 44.
My awesome doctor (who emphasizes the importance of vit D as part of her family practice) labelled it as borderline low. She prefers her patients to range from 60-100. With it being spring going to summer I expect my number to go up from here!
Because of the winter we just had the ONLY explanation for my number is through diet. It feels good to know all the effort I put into making and eating real food (and following the WOW) has paid off in a measurable way.
Hi Dee The idea that diet can effect vitamin D metabolism is very interesting. Can you put the units with your vitamin D test result? There are two methods used: ng/mL and nmol/L.
Hi Brian I followed the link you provided and saw a lot of Vit D info. I didn't find the study where sun exposure (an hour/day?) didn't increase vitamin D level, etc. But it's an interesting point that people vary in their ability to produce vitamin D. Perhaps this issue is being studied and a better understanding will follow.
Hi Emily There was an informative article in the NY Times a year or so ago about the importance of vitamin D. But what was especially interesting was the volume of comments made, and the passion of the people who were mostly well informed about the issue. In the northeast, you do need special tactics during the long winter. Best to you.
My number was 44 ng/dL. Thanks for the response, Skip!
Skip, read the full transcript of the podcast here: http://www.grc.com/sn/sn-209.htm or listen to the full episode here: http://media.grc.com/sn/sn-209.mp3. I think you'd find it insightful.
Steve Gibson stated, "...My first test showed me at 23.6 nanograms per milliliter. And a week later, after a week of sun, where I'm spending half an hour in noonday sun, completely exposed, I mean, 100 percent, baby, the way I was born, dropped to 21.3...for whatever reason, it doesn't look like I'm seeing any production. In the studies I've read, when you do get sufficient sunlight, your Vitamin D level jumps up. It does take many weeks for it to reach whatever maximum it's going to. So it's sort of an exponential rise. But I would have certainly expected to see something after seven days of regular exposure. It looks to me like I'm unable to produce Vitamin D through being out in the sun..." (http://www.grc.com/sn/sn-209.htm)
This prompted him to take Vitamin D supplements and discontinue his sunbathing because it wasn't producing Vitamin D for him. He gets tested regularly and is now Vitamin D sufficient with the supplements. Every person is different.
Another follow-up from the Vitamin D episode of Security Now!:
Steve says, "I'm clearly receiving enough sun because I'm adapting to it. My skin is darkening, which is my body's attempt to down-regulate the amount of UVB radiation that I receive. In the process, it's down-regulating my ability to produce Vitamin D. So my point is that, as I get older, and what happens is we lose the cholesterol in our skin. You know how, like, so-called, you get thin-skinned? It is a loss of cholesterol in our skin which reduces our ability to produce Vitamin D, yet we're still going to be able to get tan. You don't lose your ability to tan. So what that says is that, when you're no longer young and able to produce as much Vitamin D as you did, no amount of sun can give it to you because your body is going to tan and down-regulate not only, well, down-regulate all the UVB that gets into your skin and to further cut off D. So I think the only solution is to monitor your Vitamin D levels and supplement."
Perhaps the body's ability to synthesize Vitamin D is reduced as you get older, and maybe that's why Steve didn't see an increase in Vitamin D with increased sun exposure.
That podcast sounds interesting; I've read that you do need to eat enough cholesterol to produce vitamin D and also that showering too soon after sun exposure can prevent the production of vitamin D.
I live in Salt Lake and have been craving the sun; I'm also 8 months pregnant and have been reading about the benefits of vitamin D in pregnancy (and how MS is linked to the month in which you were born, indicating vitamin D as a factor). A few weeks ago we had some warm-ish weather and I was sunbathing, hoping the neighbors wouldn't see me and think I was crazy for sunbathing in 65 degree weather. But, it was sunny enough that I got a tan line, so hopefully that helped my vitamin D levels. In the winter I took fermented cod liver oil, which is a good source of vitamin D.
Hi Brian
It's hard to make a conclusion from the anecdotal experience of the guy who sunbathed daily for a week and had a slightly lower vitamin D. It's possible he has some unique condition that prevents vitamin D production. But he must be producing some vitamin D because his starting number is very typical. This is also just one week of data—the longer trend should be informative. One shouldn't infer a big conclusion from the slight decline because there is built-in error in all testing; he might see that data spread or more if he sent in three blood samples taken the same moment.
This is interesting data because it raises good questions. But many confounding variables exist, like his age, his skin tone, his cholesterol level, bathing practice, his latitude and the time of year, the ozone factor, trends over a longer time than one week his general diet and health. One conclusion is that more research in human vitamin D production is needed. This is another example of a pretty basic question that isn't adequately answered despite the billions spent on research. Best to you.
Canada here. During the winter my husband and I take extra amounts of vitamin D sometimes up to 10,000 i.u. We have long drawn out winters sometimes from November to May where we see no sunshine at all.
I've read too about the benefits of sun exposure on skin that hasn't been over-washed. I get my level of Vit D tested every year and haven't had any low numbers. I also started taking supplements a few years ago though. About this last winter in UT - January was REALLY rough for sure. Thought it would never go away. About Laguna - didn't know about the settlers' ties to the Church of Jesus Christ of Latter-day Saints. Always felt at home there though. Enjoyed the art shows and coast line when I lived in CA. I walk most dry days during my breaks and leave my head uncovered. Soon it will be warm enough to walk in shirt sleeves. I like to work in the yard after dinner, but the sun is going down before I'm ready to come inside. That news about SLC being at a good position for sun exposure was fun to hear. I live in Utah County now. A woman on an early bulletin board wondered why the Laura Ingalls family (Little House on the Prairie) only had a bath once a week when they were such clean people. I had wondered about that too, but then remembered that they had water available in their bedrooms and must have washed the smelly places each day and then had their overall bath on Saturdays. They lived in northern climates and may have had a hard time getting enough of the vitamin if they weren't outside a lot. The homes were small though and even the women probably spent some time outdoors when the weather permitted. I wonder if there have been studies done that show if Vit D is still absorbed when people have been sweating and have salt on their skin? I've only seen the one about oily skin. I wonder if the pressence of salt or natural oils have any protection against cancer or if diet is most beneficial? Probably it's like the increase in children born with autism? There is a genetic factor and then an enviornmental trigger? Sure a lot to think about. It's exciting that people are learning so much more in these times. It's a blessing.
I don't have much to contribute on the vitamin D subject, but my heart warms seeing beautiful Laguna Beach. I live in Cape Cod now, but for my whole life have enjoyed visiting the beach cottage my grandparents bought eons ago above Shaw's Cove. A special place indeed.
as a redhead living in the southern states, it's pretty tough! i get pink after 5-10 min of strong mid day sun, and very red after more than that. any suggestions of good supplements? does wearing sun screen prevent you from the benefits of vit d?
Hi Sarah
You could write a book about sunscreens and sunblocks. The early sunscreens made things worse by blocking the rays that burn, but NOT blocking the UV rays associated with skin cancer and deeper skin damage. So you could get more exposure without really being protected. The current rays have chemicals that block more of the UV spectrum and may be better. Unfortunately, they do block vitamin D formation.
You probably already know that getting sunburns is pretty bad for your skin so we don't need to repeat that. It's possible that your skin, so unprotected by the pigment melanin, produces vitamin D very quickly and the five-minute dose of sun could give you enough without turning pink or red. Talk to your doctor and get tested—you may OK with the minimal sun you can tolerate. Best to you.