Summer sunshine makes most of us feel better, but there may be more to the benefits than just feeling good. A growing body of evidence suggests sunlight itself – with adequate protection, of course – may actually be good for health.
46. Say (to the
disbelievers): "Tell me, if Allah took away your hearing and your sight,
and sealed up your hearts, who is there - an ilah (a god) other than Allah who could
restore them to you?" See how variously We explain the Ayat (proofs, evidences, verses,
lessons, signs, revelations, etc.), yet they turn aside.
47. Say: "Tell me, if
the punishment of Allah comes to you suddenly (during the night), or openly
(during the day), will any be destroyed except the Zalimun (polytheists and wrong-doing
people)?"
48. And We send not the
Messengers but as givers of glad tidings and as warners. So whosoever
believes and does righteous good deeds, upon such shall come no fear, nor shall
they grieve.
49. But those who reject Our Ayat (proofs, evidences, verses,
lessons, signs, revelations, etc.), the torment will touch them for their
disbelief (and for their
belying the Message of Muhammad ).
[Tafsir Al-Qurtubi]. 6. Surah Al-An'am (The Cattle)
Sunlight comprises two types of solar radiation: UVA, which causes reddening and burning of the skin, and UVB. The latter increases the production of an inactive form or precursor of vitamin D by the skin, which is then activated by the liver and kidneys.
Unfortunately, both UVA and UVB also increase the risk of skin cancer, including the most deadly type, melanoma, which is why you should always take a balanced approach to sunlight exposure.
Only a few foods, such as fatty fish and mushrooms, contain vitamin D, so we get most of it from sunlight. This means not enough sun exposure, or pigmentation of the skin (which diminishes the production of vitamin D precursors), often results in low vitamin D levels.
Vitamin D deficiency is associated with many signs of ill healthand diseases. These include low bone density and broken bones due to osteoporosis, muscle weakness, diabetes, multiple sclerosis, cardiovascular disease, colon cancer and an overall increased risk of dying prematurely. But studies of supplementation with this vitamin have not always shown beneficial effects on treating these conditions.
This raises an important question about the actual source of vitamin D deficiency: could low vitamin D levels actually result from an unidentified underlying disease process (such as inflammation) leading to ill health? In other words, could low vitamin D levels be the symptom rather than the cause of illness?
An intriguing prospect
My colleagues and I previously found support for this theory when we discovered an association between low vitamin D levels and the development of type 2 diabetes. For every ten-unit decrease in blood vitamin D levels, we found a 10% increased risk of developing this form of diabetes over the following five years.
But when we gave supplements of vitamin D to patients with low vitamin D levels who were already at risk of developing diabetes, there was no overall improvement in their sensitivity to insulin. Nor was there a change in their blood glucose levels compared with those given inactive tablets.
This disconnect between low vitamin D levels increasing the risk of disease, and the failure of consuming more vitamin D (by increased sun exposure or supplementation) to reduce risk, could mean sunshine has unknown effects on health. These could include the impact of sunlight on daily biological rhythms, such as the one governing our sleep cycle (circadian rhythms), on reducing physical stresses on the body’s cells and by increasing heat production.
Another important potential effect of sunlight is UV-induced suppression of the body’s immune system. Solar radiation does this by altering the activity of the white cells involved in turning on the body’s defence mechanisms.
At first glance, this may seem to be a bad thing because it could increase the risk of infections and skin cancer. But it can also have a protective role in reducing inflammation and therefore help against some inflammatory diseases.
Finding the balance
People who don’t get enough sunlight have altered cellular defence mechanisms that predispose them to excessive inflammation, which can result in autoimmune diseases.
These diseases involve the body mistakenly attacking its own tissues, and include multiple sclerosis, lupus, type 1 diabetes and inflammatory bowel diseases, asthma and skin disorders such as psoriasis and atopic dermatitis. A little sunlight can reduce the numbers of the activated cells that lead to inflammation, and so the risk of getting these diseases.
UVA has also been shown to lower blood pressure, increase blood flow and heart rate, all of which are beneficial to the heart and blood vessels. This is probably the result of UVA causing the release of nitric oxide from skin stores, which promotes widening of blood vessels. It also acts as an antioxidant to prevent damage to cells.
Future research will try to determine whether increasing vitamin D by UVB, or other sunlight-induced mechanisms such as altering the body’s immune defence mechanisms, are better for improving health outcomes, but at least a little sunshine definitely appears to be a good thing for health.
Still, it’s important to get the right balance between too much or not enough sunlight. Guidelines try to minimise the risk of skin cancer while ensuring people can still harvest the health benefits of sunshine.
Basically, avoid sunlight when the UV index is three or higher. Take all protective measures if you have to be outside at these times. And seven minutes of sun exposure to the face, arms and hands at or before 11 am, or after 3 pm on most days in summer is adequate for getting enough sun for health benefits, especially when combined with exercise.
So, remember, get outside for a little bit of sunshine whenever you can do so safely.
Vitamin D is the silent hero in our lives. Vitamin D is essential for bone health and it has also been suggested that it may also benefit in protecting us against colds and fighting depression.It can be found in fatty fish such as herring, mackerel, sardines and tuna. However, the body receives most (80%-90%) of its vitamin D from exposure to sunlight which is absorbed through your skin.
Sunlight is the best way to get your vitamin D. However, because of the associated risk of skin cancer, there are no official recommendations from Doctors to go outside to catch some rays. A small amount of sun exposure without sunscreen can do the trick. Just 20 to 25 minutes of exposure is helpful. Unfortunately if you live at higher latitudes, its winter, or your skin has a darker pigment, you are unlikely to get your daily needs.
When you can’t get enough sunlight, fatty fish is a great substitute. Common options of fish containing vitamin D include salmon, trout, mackerel, tuna, and eel. A 3-ounce sockeye salmon fillet contains about 450 international units (IUs) of vitamin D where 600 IUs is the recommended dietary allowance. A bonus to eating fatty fish is the heart healthy omega-3 fatty acids.
Canned tuna fish and canned sardines both contain vitamin D, and usually less expensive than fresh fish. They also have a longer shelf life, allowing you to stock up on vitamin D when they are on sale. Canned light tuna has the most vitamin D at about 150 IUs per 4 ounces. Canned albacore tuna has about 50 IUs per 4 ounces, while canned sardines have a little more than 40 IUs per two sardines.
Most types of cow’s milk sold in grocery stores are fortified with vitamin D. An 8 ounce glass of milk contains at least 100 IUs of vitamin D, while a 6 ounce serving of yogurt contains 80 IUs. You can also choose many orange juice brands that also fortify their juice with vitamin D. An 8 ounce glass of juice usually has around 100 IUs of vitamin D, but amounts can vary from brand to brand, so check the nutritional label.
And when all else fails, vitamin D supplements can help get your proper daily dose. The benefits of vitamin D supplements is you can take your dose all at one time. Too much vitamin D can be toxic so be careful not to consume too much. The IOM sets the upper limit at 4,000 IUs for people aged 9 and older (includes all sources – food, sun, and supplement). Talk to your doctor before choosing a dosage.
Breakfast can also help you get your daily intake of vitamin D. Eggs are a convenient way to get vitamin D. Vitamin D in an egg comes from its yolk, it’s important to use the whole egg, not just the whites. One egg yolk will give you about 40 IUs. But remember, one egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health. Many cereals are also fortified with vitamin D, such as Multi Grain Cheerios. A 1 cup serving of Multi Grain Cheerios with one-half cup of fortified milk is about 90 IUs. Add your 8 ounce glass of fortified orange juice and you’re up to almost 200 IUs.
Vitamin D has many uses and is essential for the formation, growth, and repair of bones and for normal calcium absorption and immune function. With the options listed above, you’ll get your daily dose of vitamin D, even if it is the dead of winter.
Winter Solstice has passed, meaning the days are starting to grow longer, which means more sun. Aaah. Did you know that direct sunlight isn’t just good for the soul—it also provides the body with precious Vitamin D?
Vitamin D deficiency is linked to a host of health problems, including rickets, osteoporosis, muscle weakness, cognitive impairment, increased cardiovascular disease, depression, and asthma. According to Dr. Dan Hehir of the Telluride Medical Center, ongoing research has shown increased rates of diabetes, high blood pressure, and even multiple sclerosis in patients deficient in Vitamin D. “It seems this vitamin is more important in a variety of immunologic and metabolic processes in our bodies than was previously suspected.”
There are only three ways to get Vitamin D: dietary intake, vitamin supplements, and direct sunlight. Foods that are high in Vitamin D include fatty fishes like salmon and tun, fish liver oil, eggs, alfalfa, some mushrooms, and fortified milk and grains. It’s very difficult to get an adequate amount of the vitamin from a normal diet, says Hehir, but supplements are available at pharmacies and groceries everywhere, and the recommended dose for a healthy adult is 600 IU daily.
The cheapest and easiest way to get your dose of Vitamin D is from the shining orb in the sky. But often sunscreen, hats, long sleeves and pants, and a fear of the harmful effects of the sun keep us from getting the amount of sun that keeps us healthy. Hehir says that exposing bare skin to the sun for 10-15 minutes about three times a week should do it. Just don’t let your skin redden, and make sure to ask your doctor for a Vitamin D test added to your next blood screening. Enjoy the longer days, the extra sunshine, and the great outdoors. It’s good for you.
Vitamin D deficiency is a phrase we’ve all heard before, but to which we probably rarely take heed. Every so often we might remember the vitamin supplement bottles we have stashed in our rooms somewhere, but by the time we get home from work each day, we’ve forgotten about them again.
More and more research is finding that a vitamin D deficiency isn’t just bad for your bones — it also contributes to a variety of other disorders and chronic illnesses. Now, a new study points out that low levels of vitamin D actually increase mortality. The researchers out of the University of Copenhagen in Denmark have established for the very first time that there is a causal relationship between low vitamin D levels and higher mortality rates.
In the study, researchers used participants from the Copenhagen City Heart Study and the Copenhagen General Population Study and examined any genetic defects as well as their vitamin D levels through blood tests. They found that genes associated with low vitamin D had an increased mortality rate of 30 percent and a higher cancer-related death rate of 40 percent.
Past studies often left researchers with the unanswered question of the chicken or the egg. “In previous studies, a close statistical relationship has been established between low vitamin D levels and increased mortality rates,” Børge Nordestgaard, clinical professor at the Faculty of Health and Medical Science at the University of Copenhagen, said in the press release. “However, the fact that vitamin D deficiency can be a marker for unhealthy lifestyles and poor health in general may have distorted the results.”
For example, scientists didn't know if vitamin D deficiency was causing problems, or if people already had health issues that were causing vitamin D deficiencies. Could it be the unhealthy lifestyle of a patient that led to both vitamin D deficiency and other health problems?
“This led to our current study,” Nordestgaard continued, “which was based on an examination of the participants’ genes — genes which cannot be explained by unhealthy lifestyles.”
Another study done recently found that low levels of vitamin D were associated with a higher chance of brain damage after cardiac arrest. Researchers found that 65 percent of cardiac arrest patients with vitamin D deficiencies had a poor neurological outcome after six months compared to only 23 percent of patients who had normal and healthy levels of vitamin D.
D Deficiency
Vitamin D, sometimes referred to as the sunshine vitamin, isn’t usually naturally found in foods (except in small amounts in eggs and oily fish like salmon) — unlike a lot of other vitamins. Need some vitamin C? Eat some oranges or drink some OJ. Need more calcium to fortify your bones? Drink more milk. Easy. But vitamin D requires sitting in the sun for about 15 minutes per day. While this may be easy in the summer, the majority of the year — at least in many parts of the world — provides us with cold winters and heavy cloud-set skies, blocking the chance for our skin to absorb the much-needed vitamin D. This is why many North Americans and Europeans — especially those who wear sunscreen in the summer months or work in offices all day — are sorely lacking this vital vitamin.
Vitamin D is important because it regulates over 200 genes and is crucial for growth and development. There are two types: vitamin D2 (ergocalciferol) and D3 (cholecalciferol). Both can enter the body through sun exposure (about 50-90 percent of the vitamin D that we receive is through our skin, from the sun).
In 2010, researchers dubbed the global health problem “an ignored epidemic,” noting that over a billion people worldwide are vitamin D deficient. They explained that vitamin D3 deficiency could lead to obesity, diabetes, hypertension, depression, fibromyalgia, chronic fatigue syndrome, osteoporosis, and neuro-degenerative diseases like Alzheimer’s, in addition to some types of cancers like breast, prostate, and colon. Vitamin D3 also assists in maintaining the immune system, keeping your mood up and stable, and protecting the brain. So this little vitamin does a lot for our physical and mental state, meaning we ought to be more cognizant about getting our fill through sunlight, food like oily fish or egg yolks, or even through supplements.
“Our study shows that low vitamin D levels do result in higher mortality rates, but the best way of increasing vitamin D levels in the population remains unclear,” Nordestgaard said in the press release. “We still need to establish the amount of vitamin D to be added, as well as how and when it is most effective: Should we get vitamin D from the sun, through our diet or as vitamin supplements? And should it be added in the fetal stage via the mother, during childhood or when we have reached adulthood?”
If your typical February night involves searching the kitchen for a snack to lift your spirits, you are not alone. This is prime winter-blues season, the time of year when many of us are plagued with that lethargic feeling that’s like a dark curtain over our mood. An estimated 14 percent of Americansare affected by it — and about another 6 percent have the more severe condition called seasonal affective disorder (SAD).
But while the typical comfort-food grab that lands you on the sofa with a bag of cookies may provide temporary relief with a rush of sugar into your bloodstream, the following crash only drags you down further. And the inevitable weight gain from eating that way over time makes you burrow deeper into the doldrums.
As a rule, it is best not to turn to food as a way to cope with your emotions — it usually doesn’t help, it just distracts you from dealing with them. But in the case of the winter blues, there is a bona fide food-mood connection, and eating certain foods could maximize your chance of feeling better as you wait for the spring thaw.
Eat like an Icelander
One clue for beating the blahs this time of year can be found in Iceland. It has an extremely dark winter, yet the people there have virtually no seasonal affective disorder. When scientists looked into why, they pinned it on the fact that Icelanders have one of the highest per-capita fish consumptions of any population, more than quadruple that of Americans. That means they are getting a lot of omega-3 fats, which have a critical rolein brain health and documented mood-stabilizing and anti-depression effects.
Take-home message: Herring makes you happy. Actually, herring and other fatty fish such as salmon, trout and sardines are all top sources of omega-3s. A mere three-ounce portion of salmon provides a day’s worth of the essential fat, for example. Other types of seafood, such as tuna, flounder and shrimp, have these good fats as well, so whatever kind you enjoy, aim to get at least two seafood meals a week. You can also get omega-3 fats from flaxseed, walnuts and green leafy vegetables, but the type they contain (called ALA) is not as potent as that in fish (DHA and EPA).
The sunshine vitamin
Fish is also the No. 1 food source of vitamin D, called the sunshine vitamin because our bodies are able to make it when exposed to the sun’s rays. Low levels of this essential nutrient are linked to depression and connected to seasonal affective disorder. In the winter, not only is there less sun, we also tend to hunker down inside, giving our bodies little chance to make the vitamin. After several weeks, especially if we are not eating well, our stores can become depleted, and that may affect our mood.
Getting outside, even for a little while and even if it’s cloudy, could make a difference in your body’s ability to generate vitamin D. Not to mention, there is plenty of evidence that walking outdoors and being active in winter improves one’s sense of well-being.
But it’s also important to focus on eating more vitamin-D-rich foods. That three-ounce piece of salmon so chock-full of feel-good fat also provides the full daily value for vitamin D, and other fish does the same. Milk, which is fortified with the nutrient, is another excellent source, and egg yolk has a good amount, too.
Carbohydrate connection
One main symptom of SAD is craving carbohydrates, because they trigger the release of serotonin in the brain and bring on a feeling of calm contentment. But rather than fall into the snack-attack trap, you can take advantage of this effect in a healthy way by focusing on good-for-you carbohydrates in smart portions, especially in the evening when the bluesy symptoms tend to be the strongest. Rather than just going on an open-container carb bender, plan and portion out an evening snack of, say, a sliced pear sprinkled with cinnamon, a small bowl of popcorn or some whole-grain crackers with jam to give you the lift you need, in a healthy way.
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