How to get sunlight-derived vitamin D without riskLow level of vitamin D have been associated with osteoporosis, diabetes, hypertension and cancer. And it gets worse according t0 new research, adults who don't get enough of the 'sunshine vitamin' are 26 percent more likely to die early. The 12-year study of 13,000 adults didn't pinpoint any one causes of death, 'because vitamin D's impact on health is so widespread,' says researcher Dr Micheal Melamed, an assistant professor of medcine at Albert Einstein College of Medicine.
How much sun is enough?
There's a lot of confusion about how much sun exposure we should have in order to get our quota of vitamin D. The answer is; very little. The amount of UV light we need varies but, as a guide, people with fair skin need only about six to eight minutes of sun four to six times a week. This exposure should be before 10 am ofr after 2 pm and should fall on the face, hands and arms, according to Osteoporosis Australia. It shouldn't be enough to cause even faint redness on the skin and unprotected sun exposure during peak UV periods should always be avoided.
Dark-skinned people need about 15 minutes per session. Groups at risk vitamin -D defeciency include people who wear concealing clothing for religious or cultural reasons, house-bound people, the elderly and people with dark skin.
The bone health connection
Vitamin D increase the absorption of calcium, so a deficiency can contribute to osteoporosis. The 'brittle bones' disease is a major public health problem around the world. It is projected that more than about 50 percent of all osteoporotic hip fractures will occur in Asia by the year 2050.
The main source of vitamin D is sunlight, but it's also found in fatty fish, liver and eggs. Your body can store vitamin D for 30-60 days.
- Health Smart RDigest.
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