Diabetes and sun exposure By Marc Sorenson, EdD.
Diabetes is a disease of chronically high blood glucose leading to blindness, nerve damage, heart disease and numerous other maladies. Diabetes comes in two forms: (1) Type-one, in which there is damage to the islet cells of the pancreas. This is usually due to an autoimmune response, and the damage prevents production of insulin responsible for removing glucose from the blood. (2) Type-two, in which insulin is produced, but blood glucose remain high due to insulin resistance. In this article, we will discuss type-two, which is by far the most common type. As with heart and vascular disease, we must realize a paucity of sunlight is not the cause of either type of diabetes; rather it is caused by deleterious nutrition habits, primarily high meat consumption,   sugar consumption,  egg consumption, low consumption of fruits and vegetables, and too many fried foods. In the case of type-one, milk consumption may be the most important nutritional factor. However, sunlight may act as a prophylactic against either type of diabetes. With either type of diabetes, it is not usually the diabetes that kills, but other diseases resulting from it.
There are several studies showing a relationship between type-two diabetes mellitus (DM) and sun exposure or UVB exposure. One paper showed blood-sugar levels were lower during the summer, and another demonstrated exposure to sun lamps increased insulin secretion. It has also been found there is a direct and significant association between low 25(OH)D levels (a surrogate measure for low sun exposure) and increased risk of type-two.
In addition, a meta-analysis produced moderate evidence that recreational sun exposure is associated with a reduced risk of type-two. The study was undertaken because of the observation by researchers showing that although higher 25(OH)D levels were consistently associated with a lower risk of diabetes, supplementing 25(OH)D had shown no such effects. They hypothesized sun exposure could have influences not related to vitamin D, and such seems to have been the case.
Another of the more important investigations showed that women who had “active sun exposure habits” had a 30% reduced risk of type-two.
Diabetes is increasing very rapidly and may someday overwhelm the health-care system. In my opinion, it is the most easily reversed of all degenerative diseases, so this is a tragedy. Proper nutrition, exercise and safe sun exposure can prevent almost all type-two diabetes. At our former resort, about two-thirds of type-two diabetics were free of all medication in two weeks. It is a totally unnecessary disease. If you don’t have it, prevent it. If you have it, reverse it. Start today.
FeskensEJ, Sluik D, van WoudenberghGJ. Meat consumption is an important risk factor Meat consumption, diabetes, and its complications. Curr Diab Rep. 2013 Apr;13(2):298-306.
Kim Y, Keogh J, Clifton P. A review of potential metabolic etiologies of the observed association between red meat consumption and development of type 2 diabetes mellitus. Metabolism. 2015 Jul;64(7):768-79.
Muntoni S, Mereu R, Atzori L, Mereu A, Galassi S, Corda S, Frongia P, Angius E, Pusceddu P, Contu P, Cucca F, Congia M, Muntoni S. High meat consumption is associated with type 1 diabetes mellitus in a Sardinian case-control study. Acta Diabetol. 2013 Oct;50(5):713-9.
 Imamura F, O’Connor L, Ye Z, Mursu J, Hayashino Y, Bhupathiraju SN, ForouhiNG.Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction. BMJ. 2015 Jul 21;351:h3576.
 Lamb MM, Frederiksen B, Seifert JA, Kroehl M, Rewers M, Norris JM. Sugar intake is associated with progression from islet autoimmunity to type 1 diabetes: the Diabetes Autoimmunity Study in the Young. Diabetologia. 2015 Sep;58(9):2027-34.
DjousséL1, Gaziano JM, Buring JE, Lee IM. Egg consumption and risk of type 2 diabetes in men and women.Diabetes Care. 2009 Feb;32(2):295-300
McEvoy CT, Cardwell CR, Woodside JV, Young IS, Hunter SJ, McKinley MC.A posteriori dietary patterns are related to risk of type 2 diabetes: findings from a systematicreview and meta-analysis.J Acad Nutr Diet. 2014 Nov;114(11):1759-75.
 Karjalainen J, Martin JM, Knip M, Ilonen J, Robinson BH, Savilahti E, Akerblom HK, Dosch HM. A bovine albumin peptide as a possible trigger of insulin-dependent diabetes mellitus. N Engl J Med. 1992 Jul 30;327(5):302-7.
 Ishii H,Suzuki H, Baba T, Nakamura K, Watanabe T. Seasonal variation of glycemic control in type-2 diabetic patients. Diabetes Care 2001;24;1503.
 Colas C, Garabedian M, Fontbonne A, Guillozo H, Slama G, Desplanque N, Dauchy F, Tchobroutsky G. Insulin secretion and plasma 1,25(OH)2D after UV-B irradiation in healthy adults. Hormone and Metabolic Research 1988;21:154-155.
 Song Y, Wang L, Pittas AG, Del Gobbo LC, Zhang C, Manson JE, Hu FB. Blood 25-hydroxy vitamin D levels and incident type 2 diabetes: a meta-analysis of prospective studies. Diabetes Care. 2013 May;36(5):1422-8.
 Shore-Lorenti C, Brennan SL, Sanders KM, Neale RE, Lucas RM, EbelingPR.Shining the light on Sunshine: a systematic review of the influence of sun exposure on type 2 diabetes mellitus-related outcomes. Clin Endocrinol (Oxf). 2014 Dec;81(6):799-811.
Lindqvist PG, Olsson H, Landin-Olsson M. Are active sun exposure habits related to lowering risk of type 2 diabetes mellitus in women, a prospective cohort study? Diabetes Res Clin Pract. 2010 Oct;90(1):109-14.
Sun exposure reduces risk of heart disease. High cholesterol levels are associated with vascular diseases such as heart disease, ischemic stroke and intermittent claudication (an occlusion of the arteries of the legs that leads to pain and disability). The authors of a recent study compared the effects of vitamin D supplementation with sun exposure to determine which was more effective in reducing risk factors. A group of individuals with insufficient serum vitamin D levels was divided into two groups with different experimental protocols: one was treated with sun exposure to the arms and face between 11 AM and 3 PM and the other was treated with 1,000 IU of vitamin D. A third group had “normal” vitamin D levels and served as a control (no treatment group). Total cholesterol levels and its components of cholesterol, HDL and LDL, were also measured to determine the positive (or negative) effects of the two treatment protocols.
The results were enlightening. Both experimental groups had significant increases in vitamin D. However, the results with cholesterol varied. A significant decrease in total cholesterol was noted in the sun exposure group, and HDL and LDL also decreased in the sun-exposure group. However, in the vitamin D-supplement group, a significant increase was noted in in total cholesterol. HDL also increased significantly, and LDL increased non-significantly.
In other words, vitamin D supplementation could actually lead to an increased risk of vascular diseases by raising total cholesterol, whereas sun exposure is protective against those diseases. So the takeaway is that there is no substitute for the sun when it comes to providing some protection against vascular diseases.
There are those people who worry that melanoma risk may be increased by regular sun exposure. However, we have mentioned many time in this blog that melanoma is much more common among those who work indoors than those who work outdoors. It should also be mentioned that vascular diseases kill far more people than skin cancer. Dr. Richard perhaps said it best:
“Sunlight may have beneficial cardiovascular effects, independently of Vitamin D production. Vitamin D could, in these circumstances, act as a marker for sunlight exposure and its postulated beneficial effects. These recent human data show the physiological relevance of photorelaxation. High blood pressure is the leading cause of disability-adjusted life years lost worldwide and as a risk factor underlies 18% of all deaths.” Weller further noted: “The action spectrum of nitrite release shows ultraviolet B is also involved in nitrite reduction to Nitric Oxide, and thus sunlight may be more effective than a pure UVA source.” He concluded: “the prevalence of cardiovascular and cerebrovascular deaths is around 100 times higher than those from skin cancer. Interventions leading to small changes in the incidence of cardiovascular disease are thus of greater benefit to the health of the public even than large changes in skin cancer incidence.”
Safely embrace the sun and your heart, brain and blood vessels will love you for it!
 Patwardhan VG, Mughal ZM, Padidela R, Chiplonkar SA, Khadilkar VV, Khadilkar AV. Randomized Control Trial Assessing Impact of Increased Sunlight Exposure versus Vitamin D Supplementation on Lipid Profile in Indian Vitamin D Deficient Men. Indian J Endocrinol Metab. 2017 May-Jun;21(3):393-398.
 Weller R. The health benefits of UV radiation exposure through vitamin D production or non-vitamin D
Pathways. Blood pressure and cardiovascular disease. Photochem. Photobiol. Sci. 2016.
A major research paper report in the medical journal, Pediatrics, has shown an alarming increase in vitamin D deficiency among children aged 0-17 years of age. https://www.ncbi.nlm.nih.gov/pubmed/28159871  The researchers use the word “exponential,” and indeed it is, increasing from 3.14 deficient children per 100,000 in the year 2000 to 261 per 100,000 in 2014. We can state that as an 83-times increased risk of vitamin D deficiency, or an 8,300% increase. Either way one states it, it is an alarming increase, and will lead to an overwhelming number of bone diseases and other maladies in the future.
Why would such an increase take place?
That is an easy question to answer. Parents are “protecting” their children from sun exposure by keeping them away from direct sunlight—either by neglecting to take them outside (or demanding they stay indoors)—or slathering them with sunscreens, which can reduce the skin’s production of vitamin D by as much as 99%. In the 1930s, when the medical community had not yet bought into today’s sun phobia, the Department of Labor printed a pamphlet called Sun for Babies in which they made this statement: “Every mother who wishes her baby to have robust health should give him regular sun baths from early infancy until he is old enough to play in the sun himself. If the sun’s rays are to help the baby grow properly and to prevent rickets, they must fall directly on the skin and tan it.” That would not be popular advice today, and it is likely any parent practicing “baby tanning” would be arrested for child abuse. Since the 1930’s the dermatological profession has come a long way… in the wrong direction. This is not to say that all dermatologists are sending the wrong messages. In my new book, Embrace the Sun (scheduled for publication shortly), I draw from the research from several “enlightened” dermatologists who have given stern warnings to their colleagues who are spreading their destructive, anti-sun messages. In fact, the person who is writing the foreword is a dermatologist, and one of the top sunlight/vitamin D scientists in the world.
Another chilling result of robbing our children of sunlight is the dramatic increase in myopia. There are several studies proving this point, but I will mention only one here: This research showed the prevalence of myopia among Chinese children living in Singapore was 29.1%, whereas Chinese children living in Sydney, Australia, had a prevalence rate of only 3.3%. The children in Sydney spent about 13.8 hours per week outdoors compared to 3.05 hours in Singapore. In other words, the children who spent most of their lives indoors, had 9.5 times the risk of developing myopia! In addition, rickets is now making a comeback. After a century of knowing how to prevent this disastrous children’s disease, it is returning, and cases of rickets are reported as far south as Texas, Georgia and North Carolina. If children are not allowed to play outside, their vitamin D levels will be no better than if they lived at the North Pole.
But what about future risk of melanoma? Melanoma risk has increased by 3000% since 1935 while outdoor activity has decreased by about 90%. The advice to halt the increase in melanoma, which is given by the melanoma foundations of course, is stay out of the sun and use more sunscreen. That is about as counterintuitive as it gets.
Protect your children from excessive sun exposure by using clothing and shade when they have had enough. Also be sure that the kids gradually and safely develop a protective tan. Never burn!
By Marc Sorenson, Ed.D. An advocate for the sun…Fighting vitamin D deficiency.
 Basatemur E, Horsfall L, Marston L, Rait G, Sutcliffe A. Trends in the Diagnosis of Vitamin D Deficiency. Pediatrics. 2017 Mar;139(3).
 Matsuoka LY, Ide L, Wortsman J, MacLaughlin JA, Holick MF. Sunscreens suppress cutaneous vitamin D3 synthesis. Journal of Clinical Endocrinology & Metabolism 1987; 64:1165-68.
 Rose KA, Morgan IG, J, Kifley A, Huynh S, Smith W, Mitchell P. Outdoor activity reduces the prevalence of myopia in children. Ophthalmology 2008 Aug;115(8):1279-85.
Weisberg P, Scanlon KS, Li R, Cogswell ME. Nutritional rickets among children in the United States: review of cases reported between 1986 and 2003. Am J Clin Nutr 2004;80(6 Suppl):1697S-705S.
 Melanoma International Foundation, 2007 Facts about melanoma. Sources: National Cancer Institute 2007 SEER Database, American Cancer Society’s 2007 Facts and Figures, The Skin Cancer Foundation, The American Academy of Dermatology.
Vitamin D deficiency is increasing rapidly in spite of the fact more people are taking supplements than ever before. According to an article in the Daily Mail (UK), 75% or the U.S. population are deficient in Vitamin D, and among African Americans, 95% are deficient. Recent research in the Journal of the American Osteopath Association places the blame for this deficiency squarely on two factors: (1) sun deprivation through sunscreen use, and (2) chronic diseases.
The paper makes perfect sense. It is known sunscreen use can inhibit up to 99% of the production of vitamin D by the skin. And of course, chronic diseases themselves may be the effect of sunlight/vitamin D deficiency. So, in trying to prevent sunburn and skin damage, we set ourselves up for a spate of illnesses.
Caution is the best prevention for sunburn. One should never stay out until the skin turns red, and in the beginning stages of sun exposure, one should gradually increase it until a tan develops. A tan is a sign the skin is protecting itself against burning. In a landmark paper published in 1993 in the journal Preventive Medicine, Dr. Gordon Ainsleigh stated, “As melanoma research has demonstrated, the best prevention is regular exposure, thereby maintaining a protective tan and high vitamin D blood and tissue levels.” And we now know that sun exposure produces photoproducts beyond vitamin D, such as nitric oxide, endorphins, and serotonin. Staying out of the sun, or blocking its rays, are recipes for health disasters. Queensland, Australia has vigorously promoted sunscreen for decades, and Queensland now has one of highest rates of melanoma in the world, along with a rate of vitamin D deficiency which is becoming critical. The answer from the dermatologists, of course, is to prescribe more sunscreen and frighten more people out of the sun. Is that not the most counterintuitive decision of the century?
A much better choice than sunscreen is to simply leave the sun when it becomes too intense, or cover up with light, reflective clothing. Enjoy the sun, but do it carefully and never burn. And don’t destroy all the salubrious effects of the sun by using a noxious sunblock.
 Pfotenhauer KM, Shubrook JH. Vitamin D deficiency, its role in heath and disease, and current supplementation recommendations. J Am Osteopath Assoc. 2017; 117(5):301 – See more at: http://www.ajmc.com/newsroom/sunscreen-use-chronic-disease-linked-to-vitamin-d-deficiency#sthash.Yfx4Rbny.dpuf
 Matsuoka LY, Ide L, Wortsman J, MacLaughlin JA, Holick MF. Sunscreens suppress cutaneous vitamin D3 synthesis. Journal of Clinical Endocrinology & Metabolism 1987; 64:1165-68.
 Ainsleigh G. Beneficial effects of sun exposure on cancer mortality. Preventive Medicine 1993;22:132-140.
 Garland CF, Garland FC, Gorham ED. Could sunscreens increase melanoma risk? American Journal of Public Health, Vol. 82, No. 4, April 1992, pp. 614-15.
Van der Mei IA, Ponsonby AL, Engelsen O, Pasco JA, McGrath JJ, Eyles DW, Blizzard L, Dwyer T, Lucas R, Jones G. A high vitamin D insufficiency across Australian populations and latitude. Environmental Health Perspect 2007;115:1132-39.
By Marc Sorenson, EdD, for sun exposure and children’s health…
It is well-known that sun exposure is associated with a reduced risk of many major cancers in adults. But what about children? A California study has shown that sun exposure during pregnancies also influences the childhood cancer risk of children who are a result of those pregnancies. In this research, sun exposure, based on the geographical area where the women lived while pregnant, was measured. Then their children were compared in terms of childhood cancer risk, based on high or low sun exposure. Those children whose mothers experienced more sun exposure were less likely to develop acute lymphoblastic leukemia, hepatoblastoma, and non-hodgkin’s lymphoma. The authors of the study make this summary statement: “Our findings suggest that UVR during pregnancy may decrease the odds of some childhood cancers. Future studies should explore additional factors that may be correlated with UVR exposure and possibly include biomarkers of immune function and vitamin D.”
We have discussed in previous blogs the association of sunlight deficiency during women’s pregnancies and the subsequent risk of profoundly increased autism in their children. Therefore, similar results with cancer are not surprising. Safe, non-burning sun exposure has positive effects on at least 100 of the most frightening diseases, many of which will be discussed in my upcoming book that is coauthored by Dr. William B. Grant, and entitled Embrace the Sun. Children, even babies, need at least some sun exposure. And children, if they do not get outdoors in the sun are also subject to a remarkable increase in the risk of myopia.
Take care of your children. Be sure that they play in the sunlight each day, without sunscreen. If any reddening occurs, put them in the shade or cover them up. But don’t deny them their share of sunshine; if you do, their risk of childhood cancers may increase.
 Lombardi C, Heck JE, Cockburn M, Ritz B. Solar UV radiation and cancer in young children. Cancer Epidemiol Biomarkers Prev. 2013 Jun;22(6):1118-28.
 Rose KA, Morgan IG, J, Kifley A, Huynh S, Smith W, Mitchell P. Outdoor activity reduces the prevalence of myopia in children. Ophthalmology 2008 Aug;115(8):1279-85.
Sun exposure and health… by Dr. Marc Sorenson, Sunlight Institute…
Lack of vitamin D, which is produced by sun exposure, leads to rickets, osteoporosis, osteomalacia and other bone diseases. In addition, research well after the first discovery of vitamin D has shown that vitamin D deficiency and sunlight deprivation also lead to many cancers, heart disease and multiple additional maladies. Now, as the world has modernized, the population is moving indoors, and even in the areas that are sunny throughout the year, sunlight exposure and vitamin D deficiency is increasing, both in rural and urban populations. The bones become so weakened without regular sun exposure, that the slightest movement may cause a fracture. As an example, the mother of an acquaintance of mine—a woman who avoided the sun—turned over in bed one night and broke her hip. Osteoporosis often destroys all quality or life for those who suffer it.
The importance of the sun in maintaining and producing strong bones has been known since antiquity. Dr. Richard Hobday, author of The Healing Sun, writes the following comments along with a history in an online article. “Traditionally, sunlight deprivation has been linked with weak or brittle bones. One of the earliest references to this was made more than two thousand years ago by the Greek historian Herodotus (480-425 BC), who noted a marked difference between the remains of the Egyptian and Persian casualties at the site of battle of Pelusium which took place in 525 BC:
‘At the place where this battle was fought I saw a very odd thing, which the natives had told me about. The bones still lay there, those of the Persian dead separate from those of the Egyptian, just as they were originally divided, and I noticed that the skulls of the Persians were so thin that the merest touch with a pebble will pierce them, but those of the Egyptians, on the other hand, are so tough that it is hardly possible to break them with a blow from a stone. I was told, very credibly, that the reason was that the Egyptians shave their heads from childhood, so that the bone of the skull is indurated by the action of the sun — this is why they hardly ever go bald, baldness being rarer in Egypt than anywhere else. This, then, explains the thickness of their skulls; and the thinness of the Persian’s skulls rests upon a similar principle: namely that they have always worn felt skull -caps, to guard their heads from the sun.’
Herodotus, ‘The Histories’”
And here is a perhaps the transcendent study on hip fracture and sun exposure: research in Spain showed that women who were sun seekers had only about one-eleventh the risk of hip fracture as those who stayed indoors (See the chart below).
That is very powerful evidence of the efficacy of sun in preventing weak bones. In stark contrast to this research are studies done on women who completely avoid the sun and suffer from osteomalacia. Osteomalacia is a soft-bone disease known as adult rickets, resulting from severe vitamin D deficiency, which deficiency prevents bone from properly mineralizing. Women who seldom go outdoors, or who are nearly always fully covered with clothing, have an extremely high incidence of osteomalacia at a very young age, even if they live in geographical areas with abundant sunlight.  If one is never exposed to the available sun, the sun will not be able to produce its beneficial effects on the body, so one may as well live at the North Pole.
Sunbed use also is associated with stronger bones and higher vitamin D levels. An excellent study compared 50 people who used sunbeds regularly with 106 who did not. The sunbed group had 90% higher vitamin D, significantly higher bone density and lower PTH levels (high PTH levels are associated with lower bone mass). The users had healthful vitamin D levels of 46 ng/ml [115 nmol/L] compared to only 24 ng/ml [60 nmol/L] for those who did not regularly use sunbeds.
Scientists at one time believed that sunlight and vitamin D were good only for preventing rickets, osteoporosis and other bone weaknesses. That belief has been supplanted by myriad research studies that show the efficacy of both sun exposure and vitamin D repletion on protection against numerous additional diseases. Nevertheless, we should never forget the extraordinary, never-changing value of sun exposure to maintaining a strong skeleton well into old age.
Richard Hobday. The Healing sun: Sunlight, Brittle Bones, and Osteoporosis. http://sunlightenment.com/the-healing-sun-sunlight-brittle-bones-and-osteoporosis/. (accessed February 5, 2016)
 Larrosa M, Casado E, Gómez A, Moreno M, Berlanga E, Ramón J, Gratacós J. Vitamin D deficiency and related factors in patients with osteoporotic hip fracture. Med Clin (BARC) 2008;130:6-9.
 Sahibzada AS, Khan MS, Javed M. Presentation of osteomalacia in Kohistani women. J Ayub Med Coll Abbottabad 2004;16:63-5
 Al-Jurayyan NA, El-Desouki ME, Al-Herbish AS, Al-Mazyad AS, Al-Qhtani MM. Nutritional rickets and osteomalacia in school children and adolescents. Saudi Med J 2002;23:182-85.
 Tangpricha V, Turner A, Spina C, Decastro S, Chen TC, Holick MF. Tanning is associated with optimal vitamin D status (serum 25-hydroxyvitamin D concentration) and higher bone mineral density. Am J Clin Nutr. 2004 Dec;80(6):1645-9.
Tuberculosis (TB) is an infectious disease that has caused the death of millions of people, especially in the early part of the 20th Century, but evidence of TB infections date back to about 8,000 BC. The CDC estimates that one-third of the world’s population is infected with TB and that there are about 1.5 million deaths yearly from this lethal disease.
Drugs have done wonders to help, but have not been effective in the complete eradication of TB. However, there is a treatment that has been shown to be effective in nearly 100% of cases, and that treatment is sun exposure. Sun therapy (heliotherapy) was used in the early 20th Century to effectively treat TB patients, and Dr. Aguste Rollier’s records of 1,129 surgical TB cases showed that heliotherapy cured 87% of “closed cases” and 76% of “open cases.” Among 158 patients with tuberculosis of the hip, 125 were cured and 102 “regained complete recovery of articular function.” And according to one source, “During one period of time just following World War 1, 1,746 of the 2,167 tubercular patients who were under Rollier’s care completely recovered health. The only failures were among those who had allowed their tuberculosis to enter its most advanced stages.”
It is worthy to note that the first case of drug-resistant TB has arrived in the US from Peru. It is nearly 100% resistant to antibiotics and does not bode well for the country, since it could cause an immense killer epidemic. There seems to be no answer to the “superbug” that causes it. Or is there an answer? Could sun exposure provide answers to this latest health threat? The superbugs are upon us like a bad horror movie, and when they start to take over the earth, there will be one solution: UV light from sun exposure or sun lamps. We would be well advised to have our defenses set up in advance by enjoying daily sun in the early morning and at midday.
The latest research simply shows what we have known for a century. A study conducted in Chile on the prevalence of sun exposure compared to the incidence of TB, shows that there is an independent and highly significant inverse association between sun exposure and TB incidence rate. In other words, the greater the sun exposure, the lesser the risk of contracting TB.
So, we have defined one more disease here that can be nearly eradicated by sunshine, not drugs. We must safely embrace the Sun to live our lives in good health.
 Clark, W. Treatment of Bone and joint tuberculosis with Tuberculin and Heliotherapy. Journal of Bone and Joint Surgery 1923;5:721-39.
 Fielder, J. Heliotherapy: the principles & practice of sunbathing. Soil and Health Library (online) http://www.soilandhealth.org/index.html
 Balcells ME, Cerda J, Concha , Hoyos-Bachiloglu R, Camargo C, Martineau A, Borzutzky A. Regional solar radiation is inversely correlated with incidence and severity of tuberculosis in Chile. Epidemiol Infect. 2017 Apr 3:1-9. doi: 10.1017/S0950268817000607. [Epub ahead of print]
The Vitamin D Society of Canada has just released one of the best articles on the relationship of sun exposure and its potential for vitamin D production. Sun exposure is the natural way to obtain your essential vitamin D, and of course provides other essential photoproducts such as nitric oxide, serotonin, endorphin and BDNF.
Here is the press release from the Vitamin D Society, in full:
For Immediate Distribution
TORONTO, Ont (April 4, 2017) – The daylight hours are getting longer, the sun is getting stronger and summer is just around the corner. Make this the year that you optimize your vitamin D levels through effective sun exposure. Enjoy the health benefits and disease prevention from optimal vitamin D levels and learn to control your risks from sun exposure.
Vitamin D is made naturally in your body when UVB rays from the sun convert cholesterol in your skin to pre-vitamin D3. We make about 90% of our vitamin D from UVB sun exposure. UVB rays are short and only reach the earth when the sun is directly above us. We can’t make vitamin D in the winter in Canada because the sun is at too low of an angle and the UVB rays are absorbed in the atmosphere.
You make vitamin D in Canada between the months of May and October. The best time for exposure is around midday, between 10am and 2pm, when the UV index is above 3 and your shadow is shorter than your height. The further you get from noon, the lower the amount of vitamin D you’ll make. The sun’s visible light may penetrate through glass, but UVB light will not; therefore you will not make vitamin D.
Full body sun exposure at non-burning levels can create between
10,000-25,000 IU of vitamin D in your skin. You can never get too much vitamin D from the sun as your skin self regulates, whereas ingesting vitamin D does not have the same control. In addition, vitamin D that you make from the sun lasts twice as long in your body as vitamin D taken through supplements or food.
Statistics Canada reports that Canadian vitamin D levels have dropped by 10% over the past six years. The root cause of this decrease is lower sun exposure. People are just not getting outside around midday in the summer and making vitamin D, and when they are outside they are using sunscreen, which if applied correctly prevents 95%+ of vitamin D production.
In Canada, 12 million Canadians (35%) have vitamin D blood levels below the recommendations from Health Canada. This puts these people at a higher risk for several diseases, including cardiovascular disease, cancer, osteoporosis, diabetes, multiple sclerosis, Alzheimer’s disease and many more. In fact, a study completed in 2016 reported that if Canadians increased their vitamin D levels to the recommended level of 100 nmol/L, we would save $12.5B in healthcare costs and 23,000 premature deaths annually.
A recent study reported that women who avoided the sun have twice the risk of all cause death. The authors said that “avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.”
Skin cancer is a concern and risk of sun exposure must be managed and balanced with the benefits from vitamin D and other photoproducts. Research has shown that people with higher sun exposure such as outdoor workers, who have 3-10 times the sun exposure as indoor workers, have a lower incidence of melanoma. The National Cancer Institute reports that
melanoma risk is increased as a result of intermittent acute sun
exposure leading to sunburn. People who are a skin type 1, with white or very pale skin colour, red or blonde hair colour and who always burn and never tan, should severely limit their sun exposure.
The Vitamin D Society offers the following tips:
– Know your own skin and skin type. Don’t burn. Never overexpose yourself.
– Acclimatize or condition your skin for sun exposure by gradually
building or lengthening exposure times as your skin begins to tan to reduce your risk of burning
– Prevent burning and overexposure when required through the use of hats, clothing, shade and sunscreens.
– For vitamin D, get sun exposure at midday, between 10 am and 2 pm, when the UV index is above 3 and your shadow is shorter than your height.
– Expose more skin for a shorter period of time to generate more vitamin D while reducing your risk of overexposure.
It’s important to manage the risk and enjoy the rewards of moderate sun exposure for good health. Cancer Research UK, through the Consensus Vitamin D Position Statement, offers the following recommendation:
“Enjoying the sun safely, while taking care not to burn, can help provide the benefits of vitamin D without unduly raising the risk of skin cancer.”
“This advice may go against what current health organizations
recommend,” says Perry Holman, Executive Director of the Vitamin D Society. “They typically recommend you stay out of the sun at midday and use sunscreen when outdoors. But this would reduce your potential vitamin D production and does not consider the benefits as well as the risks of sun exposure on overall health. You need to have balance.”
About the Vitamin D Society:
The Vitamin D Society is a Canadian non-profit group organized to increase awareness of the many health conditions strongly linked to vitamin D deficiency; encourage people to be proactive in protecting their health and have their vitamin D levels tested annually; and help fund valuable vitamin D research. The Vitamin D Society recommends people achieve and maintain optimal 25(OH)D blood levels between 100 –
150 nmol/L (Can) or 40-60 ng/ml (USA).
To learn more about vitamin D, please visit www.vitamindsociety.org
For more information, please contact:
Melissa Andrade, Enterprise Canada 905-346-1230
THIS PRESS RELEASE CONTAINS MUCH OF WHAT YOU NEED TO KNOW ABOUT VITAMIN D, SUN EXPOSURE AND HEALTH. Please read it carefully, as it could save your life.
Babies who cry at night rather than sleep can wreak havoc on the health, wellbeing and work performance of their parents, so any natural method of helping the baby to sleep well would be welcomed in most families. One of the best natural methods is to expose the baby to outdoor light, and research showed that infants who slept well were exposed to significantly more early-afternoon light than their counterparts who did not sleep well. We have discussed previously in this blog that circadian rhythms are controlled to a great extent by sun or the lack thereof, and these researchers stated, “These data suggest that light in the normal domestic setting influences the development of the circadian system.” Proper circadian rhythms are also vitally important for adults, and when disrupted predict an increase in illness and death from many maladies, particularly from our number-one killer, cardiovascular disease.
Melatonin, which should exhibit high levels at night, is a sleep inducer, and its production is enhanced when the lights go out at night. But, for that to happen, there must be sufficient bright light earlier in the day.
For babies or adults, here is how the system should work: When we awake to sunshine, light enters the eye and stimulates serotonin production; we then quickly become awake and invigorated, and melatonin is suppressed. At day’s end, however, the bright light disappears (or at least that is how nature intended it), melatonin levels rise, and serotonin levels diminish. We begin to feel sleepy and ideally go to bed for a good night’s rest. It is a perfect system for our needs—that is until we stay up far beyond biologically natural hours by using artificial lighting.
Is there and answer to a disrupted circadian rhythm and poor sleep quality? Yes! A paper entitled Circadian clocks optimally adapt to sun for reliable synchronization has the answer. In it, the authors explain that circadian rhythms are best synchronized by sun. It therefore occurs that to escape the ravages of electric lighting, it would be a good idea to reset our biological clocks daily by being out in the morning sun and at other times, when possible, and to avoid long hours of light exposure at night. This could be one of the best therapies possible when we feel “out of synch.” And, catching some sun throughout the day would also keep serotonin levels higher and keep our moodiness in check. All of us know that we feel better when we are in the sun. This, coupled with enhancement of health, demonstrates that our friend, the sun, is an essential companion for optimal living.
So take care of your babies as nature intends, and also take care of yourself with non-burning daily sun exposure.
 Harrison Y. The relationship between daytime exposure to light and night-time sleep in 6-12-week-old infants. J Sleep Res. 2004 Dec;13(4):345-52.
 Jason Brainard, Merit Gobel, Benjamin Scott, Michael Koeppen and Tobias Eckle. Health implications of disrupted circadian rhythms and the potential for daylight as therapy. Anesthesiology. 2015 May ; 122(5): 1170–1175.
 Hasegawa Y, Arita M. Circadian clocks optimally adapt to sun for reliable synchronization. J R Soc Interface. 2013 Dec 18;11(92):20131018.
A very interesting study has been completed in a remote area of South America.
An indigenous tribe from the remote Bolivian Amazon jungle, known as the Tsimane, has been found to have the world’s healthiest arteries. People there survive on a diet low in saturated fats and high in non-processed foods. One of the researchers stated that “Our study shows that the Tsimane indigenous South Americans have the lowest prevalence of coronary atherosclerosis of any population yet studied.”
Here are some of the lifestyle habits and facts regarding the Tsimane.
- The diet is fiber rich.
- The diet is approximately 75% non-processed carbohydrates. Isn’t that supposed to make us fat?
- The diet includes rice, plantain (a type of banana), corn, nuts, and a very small amount of animal meat.
- Smoking is almost non-existent.
- Only three per cent of the people had moderate to high heart disease risk; two-thirds of them over 75 years of age had virtually no risk. The article states that only 14% of Americans had no risk, and that half had a moderate or high risk—about 5 times higher than the Tsimane.
- Men spend six to seven hours of their day being physically active, whereas women spend four to six hours. This, of course, means plenty of sun exposure.
During most of my professional career, I have advised people to live on this type of diet, but without the meat or any other animal product. In addition we helped them to exercise several hours daily outside. During that time, my wife and I have observed that people have recovered from diabetes, heart disease, arthritis and other maladies. That is no surprise, considering this new research and many other studies. Vitamin D and nitric oxide, both photoproducts, are exceptionally important to human health, but when it comes to heart disease, nitric oxide is probably the operative photoproduct. Here is a quote from Dr. Richard Weller, a common-sense dermatologist and great researcher:
“Sunlight may have beneficial cardiovascular effects, independently of Vitamin D production. Vitamin D could in these circumstances act as a marker for sunlight exposure and its postulated beneficial effects.” “These recent human data show the physiological relevance of photorelaxation. High blood pressure is the leading cause of disability adjusted life years lost worldwide and as a risk factor underlies 18% of all deaths.” The study noted: “The action spectrum of nitrite release shows that ultraviolet B is also involved in nitrite reduction to Nitric Oxide, and thus sunlight may be more effective than a pure UVA source.” The study concluded: “the prevalence of cardiovascular and cerebrovascular deaths is around 100 times higher than those from skin cancer. Interventions leading to small changes in the incidence of cardiovascular disease are thus of greater benefit to the health of the public even than large changes in skin cancer incidence.”
The Tsimane, therefore, are living (unknowingly) an almost perfect lifestyle for optimal health. To stay well, it is imperative that we do the same, although we don’t need quite that much sun exposure. Remember to build up a tan and be safe in the sun.
 Weller R. The health benefits of UV radiation exposure through vitamin D production or non-vitamin D pathways. Blood pressure and cardiovascular disease. Photochem. Photobiol. Sci. 2016, DOI: 10.1039/C6PP00336B.