Issue link: http://digital.copcomm.com/i/701910
H E A LT H L I N KS I f you are like most Southern Californians, you know your sun protection. For the last 30 years, the anti-sun message has been drilled into us—especial- ly those who once "laid out" using tanning oils— and most dermatologists still warn against any unpro- tected sun exposure. So we dutifully seek out shade, stash sun hats everywhere and slather ourselves with SPF 50. And while you might think this avoidance is keeping you healthy, new research is prompting ex- perts to recommend a little more exposure. One study published in the Archives of Internal Medicine found that 70% of Caucasians, 90% of Hispanics and 97% of African Americans in this country have insufficient blood levels of vitamin D, which is manufactured in the body following sun exposure. e newest research shows that a dollop of sun ex- posure can improve your mood, help you sleep and may prevent cancer—even skin cancer. at's be- cause vitamin D is manufactured in your skin aer it's exposed to UVB rays, and optimal levels of vita- min D support the immune system, regulate blood sugar and blood pressure, and stabilize mood. At the University of California, San Diego, re- searchers discovered a link between low vitamin D levels and the risk of colorectal and breast cancers. A 2009 study from Leeds University found that higher levels of vitamin D were linked to improved skin cancer survival rates. Research published in the Archives of Internal Medicine showed that those with the lowest vitamin D levels had more than double the risk of dying from heart disease over an eight- year period compared with those with the highest vi- tamin D levels. And another study published in the journal Circulation found an increased risk of heart attacks in those with low vitamin D levels. "Even though many doctors will tell you you're in the normal range if your vitamin D blood level is over 30 ng/ml," explains integrative doctor John Douil- lard, DC, of Boulder, Colorado, "you really want to aim for 50 ng/ml. Unfortunately, most people in this country hover somewhere between 10 and 30 ng/ ml." Why? Because we aren't getting enough sun. "Nobody can argue with the scientific evidence proving that excessive sun exposure is harmful," says Holly Lucille, ND, a naturopathic physician in LA. "However, the recent demonization of the sun is an- other example of how we're apt to completely over- correct when we get information about something being detrimental to our health." By far, the easier message is "no unprotected sun exposure." Moderation is a trickier and more confus- ing one, but many experts now say five to 10 minutes of unprotected midday sun exposure, three times a week—no more, no less—is optimal. OTHER GUIDELINES: Know your skin. e fairer you are, the less un- protected sun exposure you'll need, since light skin colors synthesize vitamin D quickly. On the flip side, the darker your skin tone, the more time you'll have to spend outdoors for vitamin D production, accord- ing to Lucille. "In general, a range of about five min- utes for those with very fair complexions to about 20 minutes for those with darker skin tones is adequate unprotected sun exposure," she says. ere are certain conditions that prohibit sun exposure: if you've had skin cancer, a history of ma- lignant melanoma, a genetic disease that keeps you out of the sun or if you are taking medication that forbids exposure. Almost everyone can benefit from vitamin D supplements, and if you fall in one of these categories you should definitely take them. While the recommended daily allowance is 600 IUs, most experts recommend 1,000 IUs or higher, so talk to your practitioner about getting your levels checked and finding the dosage that's right for you. Choose your spot. Uncover areas of your body that don't usually get sun—like your legs—and keep your face and arms protected. e larger the exposed area, the less time in the sun you'll need. Lucille and an increasing number of other in- tegrative and f unctiona l practitioners are now saying we need to ta ke a more moderate and mindf ul approach to the sun. "It is possible—and crucia l—to use the sun as medicine," says Lucille. "The key is getting the least dose necessar y to get the job done." LET THE SUN SHINE NEW RESEARCH POINTS TO MORE EXPOSURE FOR HEALTHY VITAMIN D LEVELS. With luck, the message is clear: Yes to some sun exposure, but NO to overexposure and sunburn. For the best protection, stay in the shade during the brightest parts of the day, wear a wide-brimmed hat and sunglasses, and choose long sleeves and pants; even better if your clothing is SPF-coated. Next best, of course, is a good sunscreen. But not all sunscreens are created equal, and some even contain harmful chemicals shown to cause cancer and to disrupt hormones, creating reproductive issues and allergies. The Environmental Working Group (EWG), a consumer protection group, maintains a database of some 80,000 personal care products and publishes an annual guide to sunscreen. The EWG recommends you avoid sunscreens made with chemicals, most notably those containing retinyl palmitate, parabens and oxybenzone, which the group estimates is in 80% of chemical sunscreens. Instead, it says, look for sunscreens that are made with zinc oxide and titanium dioxide, minerals that create a physical sun block. Make sure your sunscreen is sweat- and water-resistant for up to 40 minutes, and reapply oen. The EWG also recommends avoiding easily inhalable sprays and powders, and sunscreens with an SPF over 50+, which may give you a false sense of all-day protection. Some of the best brands include those from derma e, Badger and Sunology. For more information, visit ewg.org/sunscreen. HOW SAFE IS YOUR 'SCREEN? torrancememorial.org PULSE | 13