Sunlight is daily evidence of our loving Creator. Critical biochemical processes rely on sunshine, including vitamin D synthesis, circadian rhythm regulation, and immune modulation. Medical research has associated low vitamin D levels with reduced immune status, poorer bone density, increased heart disease (35%) and cancer death rates (14%), increased risk of developing (and progression) of certain autoimmune diseases, depression, fatigue, obesity and increased blood sugar levels in diabetics.
How much sunshine is enough?
The National Academy of Medicine recommends 600 IU (International Units) of vitamin D per day for persons 1-70 years of age and 800 IU per day for those 71 years of age or older. Most people can achieve this with natural sun exposure. It is estimated that exposing the forearms and lower legs to just 3-8 minutes of direct sunlight will lead to about 400 IU of natural vitamin D synthesis by our skin.
- For people who are older or of darker complexion, those living in locations further north/south of the equator or with heavy cloud cover, and during the winter season, application of sunscreen and exposure during early morning/late afternoon time frame may require longer time, such as 30-60 minutes exposure.
- Sunlight through window glass does not trigger vitamin D synthesis, since UV-B is mostly blocked.
- The risk of skin cancer is real. If it is likely that you will be exposed for over 45 minutes, you should use skin protection such as seeking shaded areas, wearing a wide brimmed hat, UV protective clothing or skin applications (read directions on re-application throughout the day). If you develop sunburn, the risks rise above benefit.
- Consult with your medical provider if you take prescription medication, have a family history of skin cancer (like melanoma), have chronic medical conditions, or are considering vitamin D supplements. These factors may increase the risk of injury, skin sensitivity, cancer, and others.
A daily prescription for multiple health benefits
Take a 30–45-minute brisk outdoor walk shortly after sunrise (preferably before 10 a.m.) to support vitamin D; add a moderate exercise benefit; invigorate your body and mind with fresh air, and set your circadian rhythm, signaling the brain to suppress melatonin during the day and release it, for better sleep, when the sun sets. Use this time for a prayer expressing trust and gratitude to our Creator God. End the walk by drinking a tall glass of water. You’ve just started the day with five of the eight pillars of good health.
“I have come that they might have life, and that they might have it more abundantly.” (John 10:10 NKJV)
Michael Quion, MD, is co-director of health ministries for Michigan Conference.