YES – that is CORRECT! LOVE vitamin D by showing MORE skin! Because you really ain’t doing your body any favors by just wearing your t-shirt and jeans.
I made the same mistake too!
I thought I was solid with vitamin D since a) I lived in San Diego, and b) I was quite active outdoors – exposing my face, forearms, and legs. But, then my doctor brought me back to reality by informing me that my vitamin D serum was 29.3 ng/mL. Ideally you want to sustain a level of 50-70 ng/mL year-round.
Basically…I lived in sunny San Diego and I had a vitamin D deficiency – that’s just CRAY CRAY! Even more crazy, it’s pretty much the norm without people knowing it.
Show MORE skin – exposing your forearms and face isn’t enough!
Researchers in South Korea (go, Korea!) studied the effect of 20 minutes of midday sun exposure on their hands, forearms, and face during the weekdays from October to November. Facial sunblock and sunglasses were permitted.
The four week study concluded that after 20-days of sun exposure, vitamin D levels did not increase at all – even lowered a bit! Granted there a lot of issues with this study, but think about it. Our hunter-gatherer ancestors were mostly outdoors and wore no or little clothing. The Vitamin D Council reported, they had vitamin D levels around 50 ng/mL, which is twice as much as any modern American.
So no need to be modest in the sun – expose large portions of your skin!
Ladies – wear those midriffs and short shorts, show off your sexy back, or wear those revealing neck lines during your workouts. Work it – in that tiny two-piece swim suit.
Men – take off that shirt! Who needs shirts anyways, they just give you those ugly farmer’s tan. Who says you can’t wear those short shorts too? :)
Folks hella comfortable with their skin and want to live like our ancestors – go to a nude beach.
Stop OBSESSING over SUNSCREEN – with any relationship, you need a healthy balance
Yes, skin cancer is real and serious, but it’s not contagious. The media’s scare frenzy is getting out of control. No need to be OCD about it. No need to cover up your body in a thick layer of sunscreen before even the slightest hint of sun rays touch you from outside.
Put on sunscreen, after you have been in the sun about 10-20 minutes. This all depends on your skin color – darker skins needing longer exposure to get adequate vitamin D levels.
This is because sunscreens block ultraviolet light – UVB, which is needed for your body to produce vitamin D (this is very important). So, putting on sunscreen = no vitamin D = sad and deficient body.
How do you know if you have gotten enough UVB? A good rule of thumb is when your skin turns the slightest shade of pink.
UVB is the Vitamin D Maker and NOT ALWAYS PRESENT in the Sun – it’s only available certain months and certain times
As I stated earlier, this is SUPER important to understand! Just because it is super sunny outside, doesn’t mean there are UVB rays. WHAT? Yea, seriously confusing as heck!
This is because UVB rays vary by season, location, and time of day. They are strongest in northern hemisphere summer months or when parts of the earth orbit closet to the sun. Mercola.com explains that due to the wavelength of the UVB rays, it will only penetrate the atmosphere when the sun is above an angle of 50° from the horizon. Yea, I know that doesn’t help at all!
Thankfully, the US Naval Observatory Azimuth table can calculate the times and days of the year that the sun is above 50° from the horizon. For example, in San Diego, UVB rays are present typically between April and October and fluctuate between 10am and 4pm. Therefore, it is only possible to get UVB rays during those times. Moreover, the table doesn’t account for variables like air pollution, cloud cover, ozone concentration, and etc., which could further block UVB rays.
As you can see, UVB just doesn’t play easy. It’s like that guy or girl that plays hard to get. Oh, but you like the challenge – right? Then, definitely look up your area by city or latitude and longitude to know the dirty details and beat UVB at its own game. Shoot, I saved an excel sheet of all the information for my records haha sucka!
If all else fails – you MUST supplement with Vitamin D3 and K2!
As you can see, there are a good chunk of winter months or certain times throughout the year where there is absolutely no UVB rays from the sun that reach us here on the earth. No matter how awesome you are, you won’t be getting any vitamin D from the sun during these times and MUST supplement with vitamin D3 and K2.
Some of you don’t even like the UVB challenge at all and that’s all good. To each their own. But then, you MUST supplement with vitamin D3 and K2 YEAR-ROUND.
There are two kinds of vitamin D to supplement with – D2 (ergocalciferol) and D3 (cholecalciferol) and they are not created equal.
Think of D3 as Super(wo)man, and D2 as Jabba the Hutt. Who do you want on your team for optimal butt-kicking health? That’s a no-brainer, right? D3 Super(wo)man, not D2 Jabba the Hutt!
According to the Vitamin D Council, 5,000 IUs/day are recommended with safe maximums being set at 10,000 IUs/day for vitamin D. As always, using a blood test is the best way to know your ideal dose.
More importantly, by taking supplemental vitamin D3, you’re creating an increased demand for K2. Together, these two nutrients help strengthen your bones and improve your heart health. Dr. Kate Rheaume-Bleue suggests that for every 1,000 IUs of vitamin D3 you take, you can benefit anywhere from 100-200 micrograms of K2.
Last, but not least whatever supplement you choose, find one with no additives, colorings, fillers, binders, coloring, gluten, dairy, soy, corn, and all that other unnecessary crap. It makes a whole lot of a difference to your health and is just defeating the purpose. It’s like adding oil to the fire. I personal take Throne Research Vitamin D3/K2 and would love to hear about any other recommendations.
Knowledge is power, but don’t be a greedy mofo! Share with your friends how you learned to LOVE vitamin D by showing more skin.