IS THE DEVIL IN THE D?
> SUN BALANCE
AIM HIGHER
We’re known as the sunburnt country, so why are we being warned about the dangers of not getting enough sunlight? Health journalist and personal trainer Cassie White investigates.
A
s we enjoy everything that’s great about Australia this time of year — sport, BBQs, beaches and beer — we do so with the iconic “slip, slop, slap” message firmly ingrained. There’s a good reason we’re so serious about sun protection: two in three of us will be diagnosed with skin cancer by the time we’re 70, according to the Cancer Council. But recent research linking inadequate vitamin D levels to multiple sclerosis, diabetes and even cancer seems just as worrying. Our bodies produce vitamin D when we’re exposed to UV rays. Getting enough is important because it helps us to absorb calcium. This boosts our general health, strengthens our bones and muscles, and can prevent osteoporosis. When the Aussie sun is so harsh and temperatures soar to 38°C in most places, you might be surprised to hear that roughly 10 percent of us are actually deficient in vitamin D. So, too much sun causes cancer and now not enough sun may also cause cancer? It seems like we’re damned if we do and damned if we don’t. The lowdown on D With this conflicting information, it’s understandable if you’re feeling confused about how much sun you should be getting. The Cancer Council’s Craig Sinclair stresses that any research into the effects of low vitamin D is still in very early stages.
“We don’t know whether low vitamin D is just an indication of poor health or if it’s the cause,” he explains. “Think of someone who’s unwell, for example. They’re likely to be spending much more time indoors so their vitamin D levels are highly likely to be low.” The amount of people testing their vitamin D levels has increased in recent years, but Sinclair says that for most of us it’s not necessary. Instead, it’s more important to focus on sun protection, with product’s like
“IT SEEMS LIKE WE’RE DAMNED IF WE DO AND DAMNED IF WE DON’T.” Solar D’s 50+ sunscreen, a hat and clothing. However, if you have naturally dark skin, cover up for religious or cultural reasons, or spend a lot of your life inside, it might be a good idea to have your levels checked. We also get vitamin D from certain foods, such as oily fish, mushrooms, fortified milk and eggs. “But in general, food only provides about five percent of what you need each day,”
says Rebecca Mason, professor of endocrine physiology at Sydney University. Get the right dose The good news is that if you’re physically active and spend time outdoors, you’ll automatically be getting plenty of vitamin D, even when you take protective measures. You only need 2-3 minutes outside in the middle of the day over summer, with your arms and legs exposed, to get all the good stuff you need, explains Sinclair. If you work inside all day, roll up your sleeves and head into the sun for a few minutes during lunch. “If you’re spending longer than that, sun protection is absolutely necessary,” he says. “The first sign of sunburn occurs in as little as 15 minutes.” Too much of a good thing Not only does overdosing on sunlight suppress your immune system and increase your risk of cancer, the minute your skin is exposed to UV rays, DNA damage occurs, warns Mason. That’s why it’s important to monitor your sun exposure and cover up if you’re spending longer than the recommended time outdoors. “Your body can cope with that damage – unless you reach a point where it can’t repair it anymore,” she says. “It’s always a balance between the harmful and helpful effects of sunlight, but the critical message over summer is to get some sun, but always use protection.”
NOV/DEC 2015
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