Are You Getting Enough Vitamin D?
Check out my latest article on the Triune!
"The wintry months are approaching and despite Austin’s mild climate, we tend to spend less time outside in the sun getting our daily dose of vitamin D. Here’s a guide to everything you need to know about maintaining healthy levels and the potential risks associated with deficiencies in the body.
Vitamin D is actually not a vitamin, but a secesteroid which acts more like hormone in the body
It may be ingested or synthesized from the sun
It’s essential for regulating calcium and phosphate in the bloodstream
Has been shown to reduce osteoporosis
Plays a huge role in immunal response (i.e. disease prevention!)
Modulates the expression of genes which suggests a link to many types of cancer
Reduces chronic inflammation
Studies have shown that 4,000 IU per day in supplementation is a good estimate. You can actually have your 25 (OH) D levels checked. Ideally, you want to be in the 50-60 ng/mL range. This chart shows disease incidences are lowest in that range. Supplementation in liquid form is best when you are unable to get adequate levels of natural sun exposure.
Luckily, we enjoy sunny weather year round and you really only need 20-30 minutes of sun exposure (sans sunblock) a day. Not all sunshine is created equal. Ideally, you want to have sun exposure when UVB rays are at a maximum and the best time for this is typically when the sun is overhead. If you’re not used to getting that much sunlight, ease into a lengthier exposure to avoid sunburn. A diet of whole, non-processed foods, however, has been proven to give a natural skin protection against the sun! Healthy fats such as coconut oil, olive oil, egg yolks and avocado provide Omega 3′s and saturated fats which help regenerate skin tissue and collagen while decreasing inflammation in the body.
Misconceptions on Sun Exposure and Sunscreen:
Too much sun exposure = skin cancer.
Sunscreen prevents sunburn which lowers your risk of skin cancer.
Cancer is caused by inflammation in the body. Inflammation in the body is caused by poor nutrition. Studies have shown that the high linoleic acid and Omega 6 content in vegetable oils (ie: processed foods) increases risk of skin cancer as well as lowers the body’s ability to fight cancer. If the body does not receive healthy fats it will use whatever is available (including the unhealthy fats) for building skin tissue in the body and this may cause mutation, or cancer cells.
Sunscreen is laden with chemicals and the despite conventional wisdom that has told us to reapply and us at least SPF 30 for the face, sunscreen is actually very harmful. As fellow coach Crystal Bold of Fuel 21 states, “if you cannot consume something in your mouth, you shouldn’t be putting it on your skin.” If you do have prolonged sun exposure, coconut oil has a natural SPF of about 4. Furthermore, your body needs UVB rays from the sun to produce vitamin D. Sunscreen blocks these rays and inhibits vitamin D growth. Low levels of vitamin D has been linked to many types of cancer!
Moderation is key. It only seems natural that we spend some time outside. So, skip lathering up with the chemical lotion, incorporate healthy fats into a clean diet and get outside!"
