Heal Yourself At Home
DIY SOLUTIONS FOR YOUR HEALTH
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- - "N" = Nutrition
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The Daily Sunbath for Health

“The Sunbath” - for Vitamin D

 

   The best source of vitamin D is optimal sun exposure

   How much Vitamin D do we Need?

   How to sunbathe for optimal vitamin D

   Use of Sunscreen Lotions

 

 

Without doubt, the best source of Vitamin D

is optimal (moderate and consistent) sun exposure

 

      For some people, sufficient sunshine exposure is not possible -  E.g. Lifestyle and work schedules do not allow enough time in the sun or residents of a northern (or far southern) climate, where the sun is too low in the sky most of the year to produce adequate vitamin D. The body can draw on vitamin D stored in fat for a few weeks or months, but it then becomes necessary to ensure other sources:

 

-       Supplement an oral or sublingual vitamin D3 - however, to avoid overdosing you should have your calcidiol (25 [OH] D) levels checked for optimal not just average values.

 

For more information on testing, see:

 

How to obtain Vitamin D

 

-       Use a safe tanning bed – supplying full spectrum light;

 

-       Install full-spectrum light fixtures in your work or home – including visible, infrared and UV light to closely mimic natural light;

 

-       Eat oily fish and D3-fortified foods – including salmon, milk and orange juice;

 

 

How much Vitamin D do we Need ?

 

We need ~5,000 I.U. Daily Vitamin D from all sources

The elderly and those with dark skin are at much greater risk of D deficiency than others

 

      Vitamin D deficiency is common - One recent study suggests that vitamin D deficiency is reaching crisis levels, with more than 1 billion people worldwide deficient in this vital nutrient. Our loin-cloth wearing ancestors lived mainly outdoors, and with minimal exposure to strong sunlight were able to daily synthesize ~ 20,000 I.U. vitamin D.  Today, we spend most of our time indoors and when we do go outside, we slather on sun-block, which prevents vitamin D production.

  

 

 

 

How to Sunbathe for optimal Vitamin D

 

HOW to sunbathe?

 

         Bare skin (but don’t frighten the neighbors!)

         No sun-block

         No glasses

         No hat

         Sun high in the sky

         Do NOT get sunburnt !

 

 

When to sunbathe?

 

      Exposing skin to sunlight’s UV-B for Vitamin D3 production is best obtained between the hours of 10am and 2pm - Yes - exactly opposite to what you’ve been led to believe!

 

-       Sun exposure at higher latitudes before 10 am or after 2 pm will cause burning from tanning UV-A rays before it will supply adequate vitamin D from UV-B

 

For a more detailed explanation:

 

Why sunbathe between 10 and 2 for vitamin D production?

 

 

 

-       On the subject of UV-A and UV-B:

 

         UV-B can destroy vitamin A in skin – but at a slower rate than UV-A;

 

         Suntan lotion absorbs UV-B, but not usually UV-A an SPF 15 lotion absorbs ~93% UV-B;

 

 

How long to sunbathe?

 

      Depends on skin color/amount of melanin in skin / age / antioxidant levels / essential fats in diet  / latitude /season /time of day /altitude /cloud cover /pollution – as a rough guide, depending on UV-B level, full body exposure yields ~ 10-20,000 I.U. Vitamin D into circulation for:

 

         Light skinned person -  ~20-30 mins.

         Dark skinned person -  ~60-120 mins.

 

      “Listen” to your body - if the sunshine is being harmful, we feel uncomfortable, forcing us to withdraw from the sun’s rays before they can injure us. 

 

 

Expose more than just face and hands

Go nude if you dare

 

      Aim to uncover at least 40% of your body:

 

"A full sunbath in the nude is ideal. This is not a mere cosmetic measure,

but a health requirement for greatest value"

-     Dr. Shelton

-      

“Everyone sick or well looks better, feels better, gets better and functions better

 after exposing every part of their nude bodies to the beautiful sunshine”

- Bernarr McFadden

 

 

Do not get sunburnt

 

      You only need enough exposure to have your skin turn the lightest shade of pink -  Production in the skin occurs in minutes and is maximized before skin turns pink. Longer exposures will not produce any more vitamin D but will accelerate photo aging and increase your risk for non-melanoma skin cancers like basal and squamous cell cancer.

 

      Tanned Skin – melanin (dark skin pigment) is nature’s built-in protection to:

 

-       Prevent Vitamin D  overdose - melanin efficiently absorbs UV-B, and thus prevents cutaneous production of vitamin D3. Melanin is the reason why dark skinned races need much greater exposure time to UV-B radiation in order to produce vitamin D;

 

-       Protect against UV-A damage – melanin also absorbs UV-A and thus prevents excess UV-A from damaging UV-A-absorbing DNA, RNA and  proteins;

 

      Build up sun exposure slowly and consistently – rather than in sporadic intense bursts.

 

 

Minimize use of soap in shower for 48 hours after UV-B exposure

 

      New evidence indicates that it takes about 48 hours for vitamin D-containing skin oils to be absorbed into the bloodstream - Using soap only on underarm, groin and backside takes care of hygiene without losing vitamin D. These skin oils can also be removed by chlorine in swimming pools.

 

 

 

Use of Sunscreen Lotions

 

      There are times when it is necessary to use a sunscreen lotion - however, most commercial lotions available are just plain toxic and cause more oxidant damage than they were designed to prevent. For guidance on choosing a sunscreen, understanding SPF numbers and information on "edible sunblock" nutrients:

 

Sunscreen Lotions, etc.

Sunlight Links

SUNLIGHT

Related Links

The "Sunbath"

-   Why sunbathe between 10 and 2 for vitamin D production?

-   Sunscreen Lotions,  etc

Vitamin D - Sunshine Vitamin

DISCLAIMER - The information given at this website is for research purposes only. It is not intended to diagnose or cure any mental or physical condition. It is not intended as a substitute for the advice of a licensed professional. In the event that you use this information for your own health, you are prescribing for yourself, which is your constitutional right as a U.S. citizen under Amendment IX of the U.S. Constitution, and for which the author of this information assumes no responsibility. The author of this information is neither a legal counselor nor a health practitioner and makes no claim in this regard. Any references to health benefits of specifically named products on this site are given as this website author's sole opinion and are not approved or supported in any manner by their manufacturers or distributors. COPYRIGHT 2009-2016