The Daily Sunbath for Health
Sunbath” - for Vitamin D
best source of vitamin D is optimal sun exposure
much Vitamin D do we Need?
to sunbathe for optimal vitamin D
of Sunscreen Lotions
Without doubt, the best source of
(moderate and consistent)
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
Supplement an oral or
vitamin D3 - however, to avoid overdosing you should
(25 [OH] D) levels checked for optimal not
just average values.
information on testing, see:
How to obtain Vitamin D
Use a safe tanning bed –
supplying full spectrum light;
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;
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
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
HOW to sunbathe?
Bare skin (but
don’t frighten the neighbors!)
Sun high in the sky
Do NOT get sunburnt !
When to sunbathe?
Exposing skin to sunlight’s
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
rays before it will supply adequate
For a more detailed explanation:
Why sunbathe between 10 and 2 for vitamin D production?
On the subject of UV-A
vitamin A in skin –
but at a slower rate than
UV-B, but not usually
an SPF 15 lotion absorbs ~93%
How long to sunbathe?
Depends on skin color/amount of melanin in skin / age /
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 -
Dark skinned person -
“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"
“Everyone sick or well looks better, feels better, gets better and functions
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 -
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 –
(dark skin pigment)
is nature’s built-in protection to:
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
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
skin oils to be absorbed into the bloodstream -
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
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.