Lately, there's been a lot of discussion about the potential downsides of excessive sunscreen use on social media.
Some people complain that wearing sun-protective clothing can lead to over-protection, resulting in osteoporosis and vitamin D deficiency. Others argue that without sunscreen, aren't you at risk of skin cancer?
Today, let's talk about whether not getting sun exposure can really make you sick, and how to mitigate risks if you prefer to avoid the sun.
Can Not Getting Sunlight Make You Ill?
Indeed, it's possible.
When your skin is exposed to sunlight, the UVB rays in sunlight convert a compound in the skin called 7-dehydrocholesterol into a nutrient crucial for health: vitamin D.
Vitamin D is incredibly important for bone health.
Adults with a deficiency in vitamin D are more likely to suffer from osteomalacia and osteoporosis, and have a higher risk of fractures.
For children, severe vitamin D deficiency can lead not only to rickets but also affect development, cause muscle weakness, and lead to joint deformities.
In the past two years, data suggests that up to 80% of the population in our country may be deficient in vitamin D!
Elderly individuals, those with darker skin, those living in urban areas with less sunlight, and those in areas with poor air quality are at a higher risk of vitamin D deficiency; excessive sun protection can also pose the same risk.
But You Don't Need as Much Sun as You Think
So, how long should you sunbathe?
It depends! It varies by person, location, the amount of clothing you're wearing, and your age!
For young and middle-aged people living in Guangdong (or during summer in the north), if you're wearing short sleeves and shorts, about 5-10 minutes a day is sufficient.
In the winter up north, if only your face and hands are exposed, you need to ensure about 3 hours of sun exposure each day.
Those with naturally dark skin (like me) or the elderly require longer sun exposure times.
So, during summer, you can choose a time when the sun is relatively weaker but still abundant (such as around 10 a.m. or 3-4 p.m.) and take a short walk for about 10 minutes.
"But does sitting by the window at work count?"
No, it doesn't.
UVB rays are filtered out by window glass, so even on a sunny day, sitting by a floor-to-ceiling window can still lead to vitamin D deficiency.
However, sun protection is still necessary!
Too Much Sun Can Be Risky
While moderate sun exposure is important for health, ultraviolet rays can indeed damage the skin, causing it to darken and even lead to skin cancer.
Especially for those with fair skin, sunburn is more likely.
So, during the summer when the sun is strong, if you plan to spend more than 15 minutes outside, it's best to apply sunscreen or wear sun-protective clothing.
Additionally, tanning beds popular in the fitness community are not safe.
Tanning beds cause the same skin damage as natural sunlight and regularly using them also increases the risk of skin cancer. If you're really keen on tanning, using a tanning lotion is a relatively safer option.
If You're Not Getting Enough Sun, How Can You Compensate?
Through diet!
While sunlight is the primary and most effective way to supplement vitamin D, consuming foods rich in vitamin D in your daily diet can also provide a baseline.
These foods have good vitamin D content: tuna, salmon, milk, soy milk, orange juice, eggs (especially the yolk), mushrooms, and liver, among others.
In addition to your regular diet, you can also take multivitamins or specific vitamin D supplements. However, too much vitamin D can also be harmful to the body.
The recommended amount of vitamin D varies by age:
- Infants under 12 months, 400 IU daily is recommended.
- Adults aged 1 to 65, 400-600 IU daily is recommended.
- Adults aged 65 and over, 600 IU daily is recommended.
Excess vitamin D in the blood can lead to symptoms such as nausea, vomiting, muscle weakness, confusion, dehydration, and kidney stones.
If you can maintain a certain amount of sun exposure and are considering taking vitamin D supplements, it's best to first get your blood vitamin D levels tested at a hospital. Also, avoid taking different multivitamins simultaneously, as this can easily lead to an excess of nutrient intake.
In summary, use sunscreen to prevent skin cancer, but don't overdo it. A few minutes of sun exposure each day during the summer won't harm your skin and can help prevent osteoporosis.
To all the readers of today's article, you're all sunshine girls!
Goodnight, and remember, today, I love you too！
