I love the sun. I don’t love the sunburns, but that’s another story. I think everyone should get their fair share of vitamin D. The benefits are numerous and well-researched! However, there’s more to getting enough sunlight than just standing out in it for an hour or two a day. Here are some tips on how to get your daily dose of vitamin D safely:
The benefits of the sun
- You may have heard that sunlight is the best way to get vitamin D, but the truth is that you can get it from food as well. If you’re worried about taking too much vitamin D3, try adding some fish and eggs to your diet.
- The sun provides vitamin D2 as well as vitamin D3. Both are equally effective at preventing cancer and other diseases in humans, so whether you’re looking for a supplement or just want to make sure your food intake is sufficient for optimal health, don’t worry about which type of vitamin D is best for you.
Getting your daily amount
You should get about 15 minutes of sun exposure a day. If you have pale skin that doesn’t burn easily, you can probably handle more like 20 minutes. But if you have darker skin and are prone to burning, limit your time in the sun to 10 minutes or less.
The amount of sunlight you need also depends on where you live. People who live at higher latitudes (farther north or south) typically need more sunlight than those who live at lower latitudes (closer to the equator). And because days are longer in summer than winter, people living in northern climes may need more light during those months than during spring and fall—but less in summer months when there’s plenty of sunshine available anyway!
Finally, your body needs more vitamin D when it’s cold outside because our bodies don’t produce as much vitamin D when they’re cold; so while we might be getting enough vitamin D when it’s sunny out all day long during summertime we might not be getting enough during wintertime!
Vitimin D and D3
Vitamin D is a fat-soluble vitamin that plays an important role in maintaining healthy bones. It also helps the body absorb calcium and phosphorus, which are needed to build strong bones.
Vitamin D is produced in the skin when exposed to sunlight and is known as “the sunshine vitamin” because it can be obtained through exposure to ultraviolet (UV) radiation from natural sunlight or artificial sources such as lamps, sunlamps, and tanning beds.
The body makes about 600 IU of vitamin D when exposed to 15 minutes of direct sunlight between 10 AM and 3 PM on most days of the year at latitude 51 degrees (New York City). However, it can take up to two hours in tropical latitudes with limited cloud cover for an individual’s skin surface to make this amount of vitamin D; therefore, UV protection measures should always be taken when spending time outdoors during peak hours without shade and clothing covering arms legs chest face neck feet others exposed areas
One of the most important things you can do to keep your skin healthy is to wear sunscreen. The right amount of sun exposure is essential for a healthy lifestyle, but it’s also possible to get too much sun and damaging your skin in the process. Here are some tips on how to achieve this balance:
- Always use sunscreen! The best way to protect yourself against UV rays is by using a sunscreen with an SPF rating of at least 30 minutes before you go outside. Apply liberally and evenly all over your body, paying special attention around the eyes, mouth and ears. Reapply every 2 hours when out in direct sunlight longer than that time period – even if you haven’t been swimming!
Getting exposure to the sun safely
To get the right amount of sun safely, you can:
- Wear sunscreen. You need to protect yourself from the harmful effects of UV rays. Use a broad spectrum sunscreen with an SPF 30 or higher, and reapply it every two hours or after getting water on your skin (which washes away the protection).
- Get vitamin D from other sources besides the sun. Vitamin D is essential for keeping bones healthy and strong. Your body makes vitamin D when your skin is exposed to sunlight; however, experts recommend getting additional vitamin D through supplements or fortified foods like milk and orange juice.
With proper precautions and some planning, you can get your right amount of vitamin D without spending much time in the sun.
In order to get enough sunlight, your skin needs to be exposed to UVB rays. These rays come from the sun and are responsible for producing vitamin D in your body. You can find these rays at different times of year depending on where you live: they are strongest during summer months when the sun is in its most direct position, but they’re also high during spring and fall.
There are two important things you should remember when getting sunlight: first, don’t let yourself burn; second, protect yourself with sunscreen or clothing if there’s no shade available. If you do get a slight burn (a redness that lasts more than 24 hours), then it’s best not to go out again until your skin heals itself completely since this could make it worse!
When going outside without protection from the sun’s rays through clothing or sunscreen (this includes going outside with sunglasses), take these precautions so as not to damage your eyes: avoid staring directly into the sun for more than 5 minutes at a time; wear protective eyewear such as goggles if possible; never hold binoculars up towards an eclipse because this could cause permanent eye damage!
There you have it. A simple guide on how to get your daily dose of sun without having to spend hours in front of the mirror. Remember, planning is key! If you want a healthy routine that includes sun exposure, then be sure to follow these tips before heading outside. You’re welcome 🙂