Not many people know much about the benefits of Vit D. Where do we get it from?

Some food like eggs, fish and milk have Vit D but our own skin can produce all the Vit D we need, from the sun.

It is well established that Vit D increases bone stability. Recent findings have that it is also anti-allergic, boosts the immune system and enhances mood. I know what you’re thinking; but although there is a common idea that the sun will give you skin-cancer, we now know that Vit D can actually protect from many forms of cancer, when used correctly and in the right doses.


In the latitudes of the South African summer the paler skin needs 10-15 minutes daily to produce sufficient Vitamin D, and in gloomier climates it needs twice that. Dark skin needs twice as much all round. Of course these time guidelines apply when utilising the sunshine on an at least semi-naked body.

And this is how I would encourage you to take advantage of it:

Get out in the sun during its peak strength. Between 10am-2pm the noon sun produces far more immune-boosting/anti-cancer/anti-depressive Vitamin D,  while the morning and afternoon sun merely predominantly ages the skin.
Do it at least a couple of times a week, preferably in 10-20 minute daily exposures, according to your skin-type .
Do it nude, if you can. The obvious benefit of this (besides entertaining your neighbours) is that you will save time and produce more Vit D due to the increased skin surface.
Do it for as long as it takes to make your skin smell ‘sunny’ – you will begin to easily identify the smell once you get used to looking for it. If you have a more pale, Caucasian skin, you can take the slight pink blush as a more visual signal.
BUT at all costs avoid significant tanning, which is the skin’s protective stress reaction to a sunny overdose.  If your skin feels uneasy after a sun-siesta, you are courting disaster in the form of sunburn and this is to be avoided at any cost – it is one of the few things worse than too little Vitamin D!
Leave the sunglasses off. The retina needs a certain amount of UV light daily, and to allow this will energise and activate your body, regulate your day-night rhythm and balance regenerative sleep- hormones including melatonin.
After your nude-noon-siesta, cover up. You have now had enough sun for the day.
Take Vitamin D supplements in winter. Vitamin D-deficiency is a common problem in industrialized countries; in the US it is estimated that more than 1/3 of adults are seriously lacking. Understanding that darker skin tones generate much less vitamin D, recent studies suggest that almost 75% of African Americans are vitamin D insufficient. This might be one explanation for the generally higher cancer-rate in darker-skinned individuals.
Be aware that when you are using natural sunlight, the body’s natural intelligence will prevent overdose, but when taking Vit D in supplement form you can indeed get too much. Remember, Vitamin A, D, E and K can be toxic if taken over the necessary dosage. Ask your Doc for a Vitamin D blood test to find out if you are on the optimum dose.
Avoid sunscreens from the laboratories, which are full of chemicals, some of which might even be carcinogenic. Your skin absorbs the chemicals, so remember, if you wouldn’t put it in your mouth, think twice about putting it on your skin – but if you can’t avoid long sun-exposure, use blockers made out of Zink (a mineral that most of us lack anyway) or Titanium Dioxide (a common mineral that does not get absorbed by the skin).
Use olive oil for limited exposure. It is safe, effective and price-friendly.  Olive oil has made a comeback as a skin conditioner and sunscreen (SPF~4), after being used as such for thousands of years and then forgotten. Today many well-known models use this to protect their most precious asset. Do not neglect yours!

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