394 Many Benefits of Sunlight [7 Nov 2016]

This week we will explore the many health benefits of sunlight. A rather ironic topic since we are entering the season of lowest sunlight here in Saskatchewan. Sunlight provides us with a broad spectrum of radiation in the 300 – 2,000 nm wavelength range, of which only 400 – 780 nm is visible. And most of that range is proving to be beneficial, if not essential, to our health.

The most well-known and studied benefit of sunlight is vitamin D synthesis in the skin from ultraviolet B (UVB) wavelengths. I have written many times [#179, 328] on how to optimize vitamin D synthesis while minimizing risk of skin cancer.

Another benefit is in preventing and treating depression. Seasonal Affective Disorder [#041] caused by the shorter days of winter can be effectively treated with special sun lamps. Other types of depression also respond to light therapy [#347]. Lamps designed for this light therapy usually lack the UVB necessary for vitamin D synthesis – the only vitamin D lamp I am aware of is the Sperti Sun Lamp at $650.

Sunlight regulates our circadian rhythms, helping us to stay alert during the day and sleep at night. Blue wavelength light in the evening is especially bad for keeping us awake. Wearing orange tinted sunglasses in the evening, even in the house, should help you sleep better.

Full spectrum fluorescent lighting has been found to reduce stress hormones, improve behavior problems, and calm hyperactivity in school children. Workplaces installing full spectrum lighting report improved employee morale, greater productivity, reduced errors and decreased absenteeism [#012].

Recent research has shed light (pardon the pun) on the benefits of near infrared (IRA) light on our health. This is the light that is just beyond red – we can’t see it and do not feel it as heat (the far infrared IRB and IRC do produce heat). Infrared A is not produced by non-thermal light sources (fluorescents and LCDs) and is filtered out by window glass, so the only sources are incandescent lights, fire and, of course the sun. IRA penetrates through clothing and skin, deep into the tissue where it activates an enzyme, cytochrome C oxidase, in the mitochondria which increases ATP energy production. And who couldn’t use more energy? Unfortunately most infrared saunas emit the far IR and lack the beneficial IRA.

There is no substitute for sunlight. All artificial light sources are lacking in some vital spectra that we need for optimal health, referred to as “biological darkness”. Those of you who can go south for the winter can continue to obtain these benefits; the rest of us are left behind in the biological dark.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

328 The Sunshine Vitamin [20 July 2015]

This is a compilation from several previous posts on Vitamin D. We’re getting some hot sunny days now so optimizing D synthesis while protecting from sunburn is important.

The best way to get vitamin D is from the sun. But for most of the year in Saskatchewan, unless you use a safe sunlamp or take a holiday in the tropics, supplementation is the only way to keep your D levels up.

The UVB rays necessary for vitamin D synthesis can only penetrate the atmosphere when the sun is at 50° or more above the horizon. For our latitude this occurs only from mid-April to mid-August. At the beginning and end of this period there is about a half hour “window” centered on 1:15 pm (which is the “sun-noon” for Rosetown’s longitude). For most of June the “window” extends from 11:00 am to 3:30 pm. On sunny days outside these time “windows”, and on cloudy days, you can still get a sunburn (and increase your risk of skin cancer) from UVA, but you can’t make any vitamin D.

How can we optimize our vitamin D while protecting ourselves from sunburn and possible skin cancer? Expose as much skin area as possible, without SPF sunscreen, for 10-15 minutes during the peak UVB window. Stop before the skin turns pink. As you tan throughout the summer the length of exposure can gradually increase. Don’t wash exposed skin with soap for 48 hours after exposure to allow the vitamin D to be absorbed (washing with plain water is fine).

Cover up with a hat and clothing or use sunblock the rest of the time. The two safest and effective ingredients for blocking the more harmful UVA rays are zinc oxide and titanium oxide which block both UVA & UVB radiation. Remember glass and clouds block UVB but not UVA so you can get a sunburn in your car or on a cloudy day but you can’t make vitamin D.

Regular low intensity sun exposure does not increase the risk of melanoma and actually lowers the risk of many other cancers. Studies have linked higher exposure to UVB with lower rates of 20 different cancers. Optimum vitamin D levels also appear to protect against sunburn – many people (myself included) find that since taking D supplements they don’t sunburn as easily.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

275 Safe Tanning [7 July 2014]

We are at peak sunlight season right now (the days are actually getting shorter but let’s not think about that just yet) so it’s time to review safe tanning procedures. The sun is high enough for the beneficial UVB rays to penetrate the Earth’s atmosphere at this latitude from about 12:00 to 2:00 in May and August, and from 11:00 to 3:00 in June and July. Both UVA and UVB will cause sunburn – and potentially melanoma – but only UVB can synthesize vitamin D.

As I have written before, the safest way to use sunlight to make vitamin D is to expose as much skin as possible for a short period of time (10-20 minutes) in early afternoon on a sunny day. To avoid sunburn, stop exposure before the skin turns light pink. As you tan throughout the summer, the length of exposure can gradually increase. The rest of the time you should cover up with clothing or a safe natural sunscreen. This includes mid-morning, mid to late afternoon, on cloudy days, and through glass (like a car window) – all times when we can sunburn but cannot synthesize vitamin D.

Check your sunscreen label carefully. Many block UVB radiation only. The two safest and most effective ingredients for blocking the more harmful UVA are zinc oxide and titanium oxide.

Don’t let the scare of skin cancer keep you completely out of the sun. Regular low intensity (for a short time period) sun exposure does not increase the risk of melanoma and actually lowers your risk of all cancers. Outdoor workers like farmers and fishermen have a lower rate of melanoma than indoor workers like office clerks, and melanoma often occurs on areas of skin not exposed to sunlight. Melanoma patients with higher levels of vitamin D have a higher survival rate. And as I have frequently written, there are many, many other benefits of vitamin D. A meta-analysis published April 2014 in Am. J. Public Health found that deaths from all causes was 1.9 times (nearly twice) as high for people with the lowest vitamin D blood levels compared with those with the highest levels.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

238 Skin Cancer Lowers Risk of Death! [15 Oct 2013]

Exposure to the sun has both negative and positive effects on our health. While sunlight produces beneficial vitamin D in our skin, too much sun can lead to skin cancer. What is the relative risk versus benefit of sun exposure? A recent study from Denmark provided a surprising answer.

For this study researchers examined the entire population of Denmark ages 40 to 90 – 4.4 million people – for 25 years. Now that’s a large study! They looked for correlations between non-melanoma skin cancer, melanoma, heart attacks, hip fractures and death from all causes. As might be expected, they found that those diagnosed with skin cancers had a significantly lower rate of hip fractures. This makes sense because of the role vitamin D plays in calcium metabolism. Heart attacks were also significantly lower in the skin cancer groups, which can be explained by vitamin D’s known role in preventing heart disease.

Most significantly, incidence of death from all causes was a whopping 48% lower for those diagnosed with non-melanoma skin cancer (common but rarely fatal), and – what really surprised me – was still 11% lower for the melanoma group (rare but with higher mortality). As one reviewer in the Vitamin D Council blog put it “…here we have a study that shows that…even among individuals who have had skin cancer, increased levels of UV exposure are related to better health.”

Note that this study did not determine the cause of the results. I think we can safely assume, based on previous research, that the best explanation for the improved health outcomes in the skin cancer groups is that they had higher vitamin D levels. Outdoor exercise may also be a factor.

Fortunately we can minimize the risk of skin cancer and still reap the benefits of vitamin D. I have previously written about safe sun exposure for maximizing vitamin D production during the summer months. Since that season won’t return until next May, supplementation remains as the only option through the winter.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

188 Vitamin D Window [22 Oct 2012]

The best way to get vitamin D is from the sun. The vitamin D synthesized in our skin in the presence of UVB rays is the sulfate form which is water soluble and therefore more physiologically active. But for most of the year in Saskatchewan unless you use a safe sunlamp or take a holiday in the tropics, supplementation is the only way to keep your D levels up.

The UVB rays necessary for vitamin D synthesis can only penetrate the atmosphere when the sun is at 50° or more above the horizon. I knew that our vitamin D season was short, but when I did the calculations (using a US Navy website) I was shocked. The last day we could make vitamin D was August 21 and the next day will be April 18. On those two days there is about a half hour “window” centered on 1:15 pm (which is the sun-noon for Rosetown’s longitude). For most of June the “window” extends from 11:00 am to 3:30 pm. On sunny days outside these time “windows”, and on cloudy days, you can still get a sunburn and increase your risk of skin cancer from UVA, but you can’t make any vitamin D.

A recent study from New Zealand published in JAMA in October found a small but statistically insignificant reduction in upper respiratory tract infections (colds & “flu”) in healthy adults with supplementation of 100,000iu D3 monthly (equivalent to 3,330 daily). The average vitamin D level of the test population was low but not severely deficient (likely due to sun exposure), which may explain the small difference. For example, two previous studies with children in Mongolia and in Japan who had severe D deficiencies, showed much more significant improvement with D supplementation. Other studies have found that people with lower levels of D had more frequent colds or missed more work due to colds, and that newborns with a D deficiency were more susceptible to bronchitis and pneumonia. In any case there are many other good reasons to keep up your D levels – this is my 23rd column on this important vitamin.

To give credit where due, the New Zealand study appears to me to be well done. It was a fairly large controlled study with over 300 people. The dose was adequate - much closer to what some researchers are calling for. Having the subjects take their vitamin D dose monthly rather than daily seems unusual but since D is a fat soluble vitamin it's not unheard of (I recently heard a Naturopathic Doctor tell us that he takes his D once a month). It may not be the best way to keep one's level consistently up, though. And their conclusion, although disappointing, was not overstated. I quote:

In conclusion, we report that monthly administration of 100 000-IU doses of vitamin D3 did not reduce the incidence or severity of URTIs in healthy, predominantly European adults with near-normal vitamin D levels. Further research is required to clarify whether there is benefit from supplementation in other populations and with other dosing regimens.

Similarly, after my previous rants about reporters exaggerating the dangers of vitamins in their news reports, I was pleased to see the Globe & Mail article actually tell people not to quit taking D:

That doesn’t mean you should stop supplementing with vitamin D. Mounting evidence suggests vitamin D deficiency may be linked to a number of diseases, most notably cancer, and that supplementation could be an effective way to reduce the risk. Although humans produce vitamin D through exposure to the sun, countries like Canada, that have lengthy winters and limited sunshine during those months, are increasingly advised to take vitamin D supplements.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

179 Vitamin D from the Sun [20 August 2012]

Vitamin D is synthesized in our skin from exposure to ultraviolet B (UVB) radiation, but exposure to UV radiation is also associated with increased risk of skin cancer, particularly melanoma. Maintaining optimum levels of vitamin D is important for many reasons, including reducing deaths from many types of cancers. How can we take advantage of the last month of summer and get our vitamin D from sunshine without increasing the risk of skin cancer?

Here is what I’ve learned from the websites of the Vitamin D Council and Dr. Joseph Mercola:
• Both the UVB and the longer wavelength UVA will cause sunburn and increase risk of cancer, but only UVB can create vitamin D.
• Expose to sunlight only during peak UVB hours when the sun is at 50° above the horizon (your shadow is shorter than you). Cover up the rest of the time.
• Expose skin without SPF sunscreen and for a short time only (10-20 minutes). Stop exposure at or preferably before the first hint of pink to avoid sunburn.
• Use a hat and clothing to cover; don’t depend on sunscreen lotion which often blocks only the beneficial UVB and not the harmful UVA, and may contain harmful chemicals. Always protect the face with a hat or safe natural sunscreen.
• Don’t wash exposed skin with soap for 48 hours after exposure to allow the vitamin D to be absorbed (washing or showering with plain water is ok).
• Glass and clouds block UVB but not UVA so you can get a sunburn in your car or on a cloudy day but you can’t make vitamin D.
• Regular low intensity sun exposure does not increase the risk of melanoma and in some cases actually lowers the risk. Studies in the UK link higher exposure to UVB with lower rates of 20 different cancers.
• Optimum vitamin D levels, either from appropriate sun exposure or supplementation, also appear to protect against sunburn – many people report that since taking D supplements they don’t sunburn as easily.

For more information on this or other natural health topics, stop in and talk to Stan; for medical advice consult your licensed health practitioner.

120 Safe & Effective Sunscreen [27 June 2011]

Summer is finally here and with it the risk of sunburn. Moderate sun exposure is safe and healthy but sunburn should be avoided. What should we look for in a sunscreen that is both safe and effective in protecting our skin from burning?

There are two types of ultraviolet radiation – UVA and UVB. UVB radiation has longer wavelengths (closer to the blue color spectrum) and is necessary for the production of Vitamin D in our skin. UVA has much shorter wavelengths (closer to microwaves) and is responsible for sunburn and skin cancer. UVA radiation occurs throughout the daylight hours, even through cloud cover, while UVB occurs mainly at midday.

When choosing a sunscreen, read the ingredient labels. Sunscreens in Canada are regulated as over the counter drugs and all ingredients must meet the GRASE (generally recognized as safe and effective) conditions. Most of the chemical ingredients, however, block only the UVB not the UVA rays. Since Vitamin D’s role in preventing cancers is becoming well established, the UVB blockers may do more harm than good! And many of the chemical ingredients like OMC and butyl methoxydibenzolmethane were found to be toxic in animal studies, while oxybenzone and dioxybenzone are powerful free radical generators.

The two safest and most effective ingredients for blocking the harmful UVA are zinc oxide and titanium oxide.

What else can you do to take advantage of the health giving properties of the sun while avoid its dangers? First cover up during the morning and evening UVA-only hours when you can’t produce vitamin D anyway but can still burn. Get some exposure during the UVB peak hours in early afternoon, but be careful to avoid sunburn as this is a known risk factor for melanoma. Start slowly and gradually increase the length of your exposure to the sun. After your skin starts to feel warm or turn slightly pink, it’s time to cover up with protective clothing or a safe effective sunscreen.

UVB radiation has also been implicated in skin cancers, and both UVA and UVB are at highest concentrations in early afternoon, so caution is required in obtaining your daily dose of Vitamin D. Environmental Working Group, an independent organization, tests and reports on the safety and effectiveness of sunscreens. Check the rating of yours here http://www.ewg.org/skindeep and click on “Sun”.

What you eat can also help protect your skin from too much sun. Omega 3 & 6 essential fatty acids (from food or supplements) are essential for healthy skin. Eat plenty of raw vegetables for their protective antioxidant properties. Astaxanthin is especially protective from UV radiation damage (see column #115 May 24, 2011).

Summer has finally arrived and with it the sun. Enjoy it safely.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner. This column is updated from #017 June 22, 2009.

041 Seasonal Affective Disorder [7 Dec 2009]

Does winter make you SAD? Seasonal Affective Disorder (SAD) is a form of depression that occurs during the winter months and affects an estimated 2-3% of Canadians. Likely another 10% is affected by a milder form.

Symptoms include depression, anxiety, loss of energy, longer sleep, loss of interest in normal activities, appetite changes, carbohydrate cravings, weight gain, and difficulty concentrating. It is 4 times as prevalent in women as men and usually begins during the 20’s.  SAD is more common at higher latitudes suggesting a link to daylight levels.

The seasonal change in daylight affects several hormones and neurotransmitters which determine our circadian rhythms. Serotonin production occurs in bright sunlight and keeps us awake and alert; melatonin is secreted by the pineal gland in the absence of light and is necessary for sleep. In the winter we tend to produce less serotonin and more melatonin. Low serotonin is associated with depression and carbohydrate cravings; high melatonin with sleepiness and loss of concentration. In people with SAD this seasonal change is more pronounced causing more severe symptoms during the winter months.

One effective treatment for SAD is called phototherapy in which the subject is exposed to bright full-spectrum lighting (normal indoor lights are not effective) for periods of half an hour or more a day. Other things that have found to be helpful are:

·           negative ion generator

·           outdoor exercise

·           exposure to sunlight, even through a window

·           supplementation with St. John’s Wort, 5-HTP,

·           amino acids L-tyrosine, L-phenylalanine which are precursors to other mood lifting neurotransmitters norepinephrine, epinephrine and dopamine

·           vitamins B6, B12 and Folic Acid, and D3

·           surprisingly melatonin supplementation at bedtime may help some individuals with SAD who sleep poorly and awake unrefreshed

An even better solution, if you can afford it, is to spend your winters golfing in Hawaii.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

017 Safe & Effective Sunscreen [22 June 2009]

After a long cool spring, summer is finally here and with it the risk of sunburn. Moderate sun exposure is safe and healthy but sunburn should be avoided. What should we look for in a sunscreen that is both safe and effective in protecting our skin from burning?

There are two types of ultraviolet radiation – UVA and UVB. UVB radiation has longer wavelengths (closer to the blue color spectrum) and is necessary for the production of Vitamin D in our skin. UVA has much shorter wavelengths (closer to microwaves) and is responsible for sunburn and skin cancer. UVA radiation occurs throughout the daylight hours, even through cloud cover, while UVB occurs mainly at midday.

When choosing a sunscreen, read the ingredient labels. Sunscreens in Canada are regulated as over the counter drugs and all ingredients must meet the GRASE (generally recognized as safe and effective) conditions. Most of the chemical ingredients, however, block only the UVB not the UVA rays. Since Vitamin D’s role in preventing cancers is becoming well established, the UVB blockers may do more harm than good! And many of the chemical ingredients like OMC and butyl methoxydibenzolmethane were found to be toxic in animal studies, while oxybenzone and dioxybenzone are powerful free radical generators.

The two safest and most effective ingredients for blocking the harmful UVA are zinc oxide and titanium oxide.

What else can you do to take advantage of the health giving properties of the sun while avoid its dangers? First cover up during the morning and evening UVA-only hours when you can’t produce vitamin D anyway but can still burn. Get some exposure during the UVB peak hours in early afternoon, but be careful to avoid sunburn as this is a known risk factor for melanoma. Start slowly and gradually increase the length of your exposure to the sun. After your skin starts to feel warm or turn slightly pink, it’s time to cover up with protective clothing or a safe effective sunscreen.

UVB radiation has also been implicated in skin cancers and that both UVA and UVB are at highest concentrations in early afternoon, so caution is required in obtaining your daily dose of Vitamin D.  Environmental Working Group, an independent organization, tests and reports on the safety and effectiveness of sunscreens. Check the rating on yours here www.cosmeticsdatabase.com/special/sunscreens2008

What you eat can also help protect your skin from too much sun. Omega 3 & 6 essential fatty acids (from food or supplements) are essential for healthy skin. Eat plenty of raw vegetables for their protective antioxidant properties. And of course avoid highly processed “junk” foods.

Summer has finally arrived and with it the sun. Enjoy it safely.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.

012 Light and Health [19 May 2009]

Sunlight plays an additional role in our health besides regulating our circadian rhythms and producing Vitamin D in our skin. Certain wavelengths, particularly UVA, work through the pineal, pituitary and hypothalamus glands to have a profound effect on many areas of health.

Light therapy is well known as an alternative treatment for a type of depression known as Seasonal Affective Disorder.

John N. Ott is a pioneer researcher of health effects of light. His early books Health and Light (1973) and Light, Radiation and You (1982) chronicle his exploration of the subject. An excerpt from his 90 minute video can be seen at www.youtube.com/watch?v=bw6hcTGND3c (or search YouTube for John Ott)

Ott and other light-health researchers have found:

• normal fluorescent lighting produces increased levels of stress-producing hormones ACTH and cortisol which explains the agitated behavior of children sitting all day under such lighting in school
• children in classrooms with full spectrum lighting have less behavior problems, can concentrate better and learn faster
• in one Florida study several extremely hyperactive children with learning disabilities completely calmed down and overcame their learning problems in the full-spectrum classroom
• teachers reported more energy, fewer headaches and reduced frustration in full-spectrum classrooms
• workplaces that switch to full-spectrum lights report improved employee morale, greater productivity, reduced errors and decreased absenteeism
• staff at a Chicago restaurant featuring black lights (ultraviolet) remained extraordinarily healthy for over 20 years (with no cataracts!)

Incandescent and normal fluorescent lighting provide only a few wavelengths compared with the full spectrum light from the sun. Window glass and eyeglasses filter out the beneficial UVB rays.

So what can you do to make sure that you are getting the full spectrum light that your body needs for optimum health? Changing all your lights to full-spectrum fluorescents would be expensive but you could change a few in areas where you spend a lot of time. Spend an hour every day outside during daylight without your glasses (or contacts). Wear sunglasses only when necessary.

Sunlight is an essential nutrient. Ensure you are getting your daily dose.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.