The first day of Summer is June 20th. This means our days will be longer, warmer, and the sun will be shining. Summer days go by fast in Minnesota and it’ll officially be vitamin D season. So let’s talk about it!
What exactly is Vitamin D?
Vitamin D is a hormone that is produced naturally in the body when exposed to the sunshine. Many people supplement for it’s benefits throughout the Winter. Vitamin D has surprising benefits such as supporting our immune system, preventing osteoporosis, boosting our mood, and supporting weight management. But how do you know if you got enough sun to create vitamin D? The answer is through knowing your skin type. Your skin type determines your body’s ability to absorb vitamin D from sun exposure.
Fitzpatrick Skin Types
Dr. Fitzpatrick created a chart based on the amount of melanin in each skin type. The amount of melanin in turn helps determine the amount of sunshine each person should get before burning. Take a look at the chart to determine which type you are.
The higher the number - the longer you need to absorb those rays to get adequate vitamin D! It’s worth noting that burning will lead to damaged skin which could cause skin cancer so the key is to get just enough before burning.
There is an app that monitors when the sun is at the right height for vitamin D in the Summer months. The app is called “D minder” instead of reminder. It factors in your location and skin tone while giving you recommendations on the amount of sun you need.
Are sunscreens helpful or harmful?
If you are going to be out in the sunshine for a long period of time, it’s important to wear a sun hat and long clothing to protect yourself after you’ve reached your sun limit. You can also try sunscreen but let’s talk about sunscreen safety. Sunscreen does suppress vitamin D absorption. Then, the FDA does not regulate cosmetics like they do pharmaceuticals or food. This means that many ingredients found in sunscreens are banned in other countries but are used in ours. Unfortunately, the most common brands such as Aveeno, Banana Boat, Coppertone, Hawaiian Tropic, and Neutragena are rated the worst in terms of safety and ingredients. The good news is, there’s alternative options out there.
How to choose a safe sunscreen:
- Choose titanium dioxide or zinc oxide based mineral sunscreens, they don’t penetrate the skin and provide UVA protection against the sun’s damaging rays
- Pick broad spectrum sunscreens to protect against UVA and UVB rays
- Avoid fragrances
Here are my sunscreen swap suggestions:
MaryKay - mineral-based facial sunscreen available, let me know if you need help connecting with a distributor
Doterra - mineral-based lotion and stick, broad spectrum, scented with essential oils, let me know if you need help connecting with a distributor
Badger – Certified organic, several different SPFs, baby and unscented available, target online
Raw Elements – The first organic, non-GMO certified sunscreen, found at target
Thinksport – great for athletes or anyone who spends a lot of time in the sun, baby available, target online
If you are curious about how your sunscreen is rated or want to look up the ingredients, you can do so by checking out the environmental working group website here: https://www.ewg.org/skindeep/
Morning Sunshine
If you are one to hide away while the weather is warm and the dew point is off the charts, try getting morning sunlight. Morning sunlight has been heavily studied lately and it has surprising benefits. You just have to step outside within 60 minutes of waking up and let the sunshine touch your eyes (without looking at the sun). You will soon reap the benefits of an improved mood, a better immune response, weight management, an alertness throughout the day, and better sleep at night when you hit the pillow again. If you are struggling with sleep, it is said to help reset your circadian rhythm.
Studies show that on clear mornings you only need 5 minutes outside. If you wake up to a cloudy or rainy day, shoot for 20 to 30 mins. Remember, windows and sunglasses can filter out the beneficial rays but you can use a screen door instead.
Moral of the story is, get outside and enjoy the Summer!