While getting too much sunshine can be bad for your skin, not getting enough can result in your body being low in vitamin D. In this article, we’ll go over how much sunshine you should get, as well as, how to get it safely from the sun.
As a kid, getting sunshine was never an issue. I would play outside with my siblings all summer long.
My skin does not burn because I have a slightly darker complexion. Half of my siblings burn, the other half of us fortunate ones, don’t burn.
Many people think that you cannot get enough vitamin D through only the sun. To be honest, I don’t know if anyone really knows if that is true.
Going with or without sunscreen is a very controversial subject, so I am not trying to start an argument.
However, I do know that you can get a lot of natural, free vitamin D from the sun.
Vitamin D that God gives to us everyday the sun peeks out.
So, even if we are going to supplement with vitamin D, I personally like to first supplement with this beautiful, natural, energizing vitamin D.
Getting out in the sunshine has even more benefits then just vitamin D, as well.
Benefits such as, decreasing depression, promoting better sleep, better mood, and more energy!
Can’t argue with any of those great benefits! I often find if I am grumpy, one of the biggest reasons is that I did not spend enough time outside that day.
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Benefits of sun exposure
There are so many ways and reasons you can get out in the sun. Here are some of the amazing benefits you can get by being outside on a sunny day.
- Increased vitamin D production: UVB light rays stimulate the production of vitamin D. Your body cannot produce vitamin D on its own, but with the help of these powerful UVB rays, it can!
- Better mood: sunshine boosts serotonin production. Serotonin is the “feel good” hormone in the body.
- Better Sleep: being exposed to sunlight helps balance the circadian rhythm, which promotes better, more balanced sleeping patterns.
- Increased energy levels: with the boost of serotonin sunshine gives, you will be feeling better and more energized after spending some time outside.
- Boosted immunity: while sunshine stimulates vitamin D production, it also stimulates the production of T cells. T cells help boost your immune system helping you to fight off illness.
- Better memory and focus: the boost of serotonin you get from the sun helps you sleep better, which, in turn, will also help you focus better after your good night’s rest.
- Stronger bones: vitamin D is essential for bone strength.
- Lowered risk of cancer: sunlight helps lower your risk of certain types of cancer. (Just make sure you don’t get too much sun or you can be at risk for skin cancer.)
- Helps heal certain skin conditions (eczema, acne): sunlight does this by bringing skin cells closer to the surface of the skin.
- Lower blood pressure: nitric oxide is released when the skin is exposed to the sun. Nitric oxide dilates arteries which lowers blood pressure.
How to get out in the sun everyday
There are so many reasons to get out in the sunshine. If you are having a hard time spending more time outdoors, or you just don’t think you have enough time to go outside, here are a few tips.
- work in your garden or raised bed
- mow the lawn
- play volleyball, soccer, or frisbee with your family
- go for a walk or run
- read a book outside
- go swimming
- go skiing, tubing, sledding or snowshoeing
- take your kids or pet to the park
- chop vegetables outside
- raise some animals you will take care of outside
- sit outside and learn a new instrument
If you are having a hard time getting enough time outside, just think of any tasks you can take outside and do them outdoors.
For many homesteaders, outside time is not an issue, but if you live in town or in an apartment, you may have to get creative.
How much sun exposure do I need to get?
How much time do I need to be outside to get enough vitamin D?
The amount of time you need to spend in direct sunlight will depend on your skin tone.
Melanin, the pigment that makes your skin the color it is, protects your skin from getting too much light.
Therefore the darker your skin the more you can be outside without damaging your skin (as badly).
Melanin acts as a natural sunscreen and absorbs the sun’s UV rays to protect the body against skin cancer and damage.
How much skin needs to be exposed to get adequate vitamin D?
It depends on how much time you are going to be outside. The recommended time by skin tone (below) is based on exposing 35% of your body’s skin.
Can I get vitamin D if I am inside by a window?
No, unfortunately. Almost all windows filter out UVB light rays from coming from the sun. You need to have direct exposure of sun on your skin.
Fair skin tone
For fair skinned people, it is recommended to get 10-15 minutes of direct sunlight on the skin for adequate vitamin D production.
Medium Skin Tone
For people with medium skin tone, anywhere between 10-30 minutes of direct sunlight should supply the daily need of vitamin D.
Dark Skin Tone
If you have a dark skin tone, you may need to spend anywhere from 30 minutes to 1 hour in direct sunlight to get enough vitamin D.
How to safely get sun
Sun rays are most potent around noon. To get the recommended amount of sunlight, you will want to go outside around noon.
After the recommended amount of time in the sun for your skin tone, you may want to apply sunscreen and a hat to keep your skin from becoming damaged.
I find the easiest way to make sure I get enough sun exposure is to work outside in my garden each day for at least a half an hour.
In the winter you may need to get a little bit creative to get enough sunshine, especially if you live in the cold northern parts of the world.
I live in an area where temperatures are often in below 0 degrees fahrenheit most of the winter. This is when it is extremely helpful to supplement with vitamin D. I use this vitamin D cream.
If you are able to expose even your face in cold weather, you will be able to get at least a little bit of natural vitamin D. Just make sure you don’t freeze yourself!
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