How to safely get vitamin D from the sun?

How to safely get vitamin D from the sun?

Vitamin D is essential for our health. It helps maintain bone health, enhance immunity, regulate blood pressure, etc. One important way to obtain vitamin D is to bask in the sun. However, excessive exposure to the sun can pose health risks. How can we safely obtain vitamin D in the sun?

Here are 5 key points to keep in mind:

1. Seize the opportunity

The peak time for UVB rays is between 11 a.m. and 3 p.m., so 10 to 15 minutes of sun exposure is appropriate. On cloudy days, you may need 20 to 30 minutes of exposure because the UVB rays in sunlight are relatively weak. This arrangement is because getting enough but not too much UVB rays at the right time helps the body effectively convert cholesterol into vitamin D.

2. Wear sunscreen

Choose a broad-spectrum sunscreen with an SPF of 30 or higher. Sunscreen protects your skin from sunburn while allowing the right amount of UVB rays to penetrate, thus achieving a balance between protection and promoting the synthesis of vitamin D. However, be aware that applying too much sunscreen may block too much UVB rays and affect the production of vitamin D.

3. Pay attention to the UV index

It's important to check your local UV index daily. When it's 3 or higher, it's usually high enough to support your body's production of vitamin D. However, once it's higher, the potential for UV damage increases, and more stringent sun protection measures are needed. By keeping a close eye on the UV index, you can more accurately plan your sun exposure time and protection strategies.

4. Expose skin appropriately

Generally speaking, the more skin area is exposed to the sun, the more vitamin D the body produces, but there is an upper limit, usually between 10,000 and 15,000 international units. If you are exposed to the sun for a long time or expose more skin area, exceeding a certain limit will not only not increase vitamin D synthesis, but will significantly increase the risk of sunburn. Therefore, wearing T-shirts and shorts to expose arms and legs is usually sufficient to get enough vitamin D.

5. Consider supplements

If you are concerned that you are not getting enough vitamin D from sunlight because you live in an area where there is not enough sunlight, or because of a medical condition, you should discuss this with your healthcare provider. They can give you professional advice on whether you need to take a vitamin D supplement or how to adjust your diet to get more vitamin D.

While enjoying the vitamin D benefits of the sun, be sure to stay safe and healthy.

<<:  Using golden apple snails to impersonate field snails and sell them? One golden apple snail contains 6,000 parasites!

>>:  If your weight reaches this number, your brain may age 12 years earlier?

Recommend

Blame Debate: Product, Development, or Operations, who should take the blame?

【51CTO.com original article】 The word "argum...

How to disinfect your phone?

We always touch our eyes, nose, mouth and other b...

Antarctica is turning green, but that could be bad news

At present, in the northern hemisphere where my c...

Several ways to make money on Douyin. What are the ways to make money on Douyin?

The largest traffic is in the Internet industry, ...

Crack the red envelope algorithm! Why do others always have the best luck?

Audit expert: Zheng Yuanpan Professor of Zhengzho...

Screen supplier failure leads to delay in iPad Pro production

[[128713]] According to Bloomberg, sources said t...

These common flowers are best trampled to death when you see them

In recent years, Canada goldenrod has suddenly be...

"Glass flows?" This is a misunderstanding!

If you visit old churches that are hundreds of ye...

Super complete SEM optimization solution! Practical case analysis

This article will teach you how to make an execut...

If I can’t raise Pikachu, can I raise an electric eel?

The animation and games of "Pokémon" ar...