How Much Time Should You Spend In The Sun To Get Vitamin D

How Much Time Should You Spend In The Sun To Get Vitamin D

Extract the maximum from the summer without feeling the burn.

The advent of summer, in theory at least, brings with it the glory of sun-filled days filled with barbecues, trips to the seaside and all manner of other enjoyable outdoor pursuits.

It seems churlish to dampen any enthusiasm for that time spent in the sunshine, but as with almost everything, there are health concerns to consider. Chief among which is the time-honoured battle between your vitamin D requirements and the risk of skin cancer.

To make sure you’re getting the balance right, here’s Dr Stephanie Munn, consultant dermatologist from Bupa Health Clinics, with three tips for ensuring you get the perfect amount of vitamin D this summer without risking your skin safety.

The sunshine bank

One of the fantastic things about our bodies is our ability to store excess vitamin D for use at a later date, meaning we can bank enough sunlight during sunny months to see us through the cold snaps. However, we all know the risks associated with too much sun exposure, so it’s about taking a balanced approach. You don’t need to avoid the sun completely, but you do absolutely need to avoid burning. Being in the sun for a short amount of time between 11am and 3pm will give your vitamin D stocks a boost. People with paler skin should aim for a short period in the sun every day for about ten to 15 minutes while those with darker skin will need a little longer.

During this time, aim to have a third of your skin surface exposed, focusing on less sensitive areas like forearms, hands and legs. You will still absorb the necessary rays while wearing sunscreen, but you’ll need to stay out for longer.

Made-to-measure sunshine

Everybody needs the same amount (10mcg) of vitamin D on a daily basis to maintain healthy bones, but the rate at which we produce the vitamin differs enormously. People with darker skin need more exposure [to the sun] to get the recommended amount than those with very pale skin, who are at greater risk of burning. You’ll also need more exposure as you grow older.

Use of sunscreen, the weather, time of day and a host of other factors mean that it is tricky to gauge whether you’re getting your daily quota. If you’d like a more definitive view of your vitamin D levels, you can get this checked with a simple blood test through your GP or at a Bupa Health Clinic.

Monitor your moles

Recent research by Bupa Health Clinics revealed that only 14% of the population regularly check their moles to see if there are changes. Even worse, only 23% of people have seen a GP or dermatologist immediately when they noticed a change.

A good trick is to take pictures of your moles and then compare them with what you see on your body on a regular basis to check for any change in shape, size, texture or colour. Use the ABCDE rule to know exactly what to look out for.

A – Asymmetry. Do both halves of the mole look the same?
B – Border. Is the edge of the mole uneven or fuzzy?
C – Colour. Is the mole a mix of different shades or colours?
D – Diameter. Is it bigger than 6mm from side to side? (The end of a pencil is about 5mm across.)
E – Evolution. Has the mole changed?

People with a lot of moles and pale skin should have their moles checked by a dermatologist or GP, who’ll recommend when you should come back and how often you should have checks in the future.

Written by Nick Harris-Fry for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.






Also in Light Reading

Which HappyLight is right for you?
Which HappyLight is right for you?

2021 is here, and like the rest of us, you're no doubt staying safe indoors social distancing, but that means you're probably missing out on critical vitamin D like never before. At Verilux we know a thing or two about using artificial light to help get you back on track by choosing the right lamp from our line of HappyLights®. Learn how light therapy can help you start feeling better and sleeping soundly to go from sad to happy. 

View full article →

Woman reading ebook
Self-Care Tips For Isolation During The Holidays

By now it’s clear: We’re going to remain isolated (at least somewhat) through the holiday season. Isolation may be the “new normal,” but to most of us it will never actually feel normal (or comfortable). And it may be particularly trying during the holidays, when we're used to spending more time with friends and family. If you could use a little bit of a boost though, or some help with self-care during the strange holiday season to come, read on for a few helpful tips!

View full article →

Tips For Going Back to School Remotely
Tips For Going Back to School Remotely

This year has been a bit strange. OK, maybe a lot strange.. and going back to school doesn't necessarily mean the same thing this fall. So, while having a great set up at home for studying was important before, it's even more so now. Here are a few things that won't break the bank, but are definitely worth getting to make your study space the best space.

View full article →