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How to Protect your Skin from the Sun while still Getting Enough Vitamin D3

Risks and Benefits from Exposure to Sunlight

Vitamin D3 (cholecalciferol) is part of the vitamin D group of vitamins which is very important for improving our overall health, especially our bone health. It is the only vitamin that our body can manufacture from sunlight. With limited dietary sources of vitamin D, the most effective source of this vitamin is therefore exposure to ultraviolet radiation. Many people; however, have a deficiency where vitamin D3 is concerned because people are staying indoors as much as possible and if they do go outdoors in the sun, they use sunscreen and other drastic measures to protect the skin from the ultraviolet rays of the sun. This is because too much exposure to the sun results in skin cancer . Melanomas is one of the most deadly forms of cancer which is caused by too much exposure to the sun. You can read more about melanoma at skincancerfacts . So how exactly should you protect your skin from the sun while getting enough vitamin D3?

The Trick to Exposure to Sunlight

Now that we have established that sun exposure is the most effective source of vitamin D3 but it is also increases the risk of skin cancer, what do we do? The trick is to get the balance right and avoid extremes – do not get too little and do not get too much. This way you will get just sufficient to maintain a healthy level of vitamin D3 while on the other hand protect your skin from too much sun exposure thus keeping the risk of skin cancer low. There are a few things which you always must take into consideration when determining what is too little and what is too much. The two main key factors are: skin type and geography. For example, if you have darker skin, you can take a little more exposure to the sun while if you have lighter skin, you will need a little less exposure to the sun. In terms of geography, if you live in an area that is extremely sunny, then you would want to be exposed a little less to the sun.

A helpful rule: depending on where you live, five minutes of the mid-morning or mid-afternoon sun two to three times a week will provide the perfect balance of sun exposure. However, make sure that your head, face and neck are protected when in the sun as these are the parts of the body that are most exposed and are the highest skin cancer risk.

Tips for Getting Sufficient Sunlight for Vitamin D3

Initial Exposure

For those of you who have not had much exposure to the sun and would like to start getting some exposure because you want to start building up the level of vitamin D3 in your body, be mindful of your initial exposure to the sun. You should limit your exposure during the first few days to allow your body to productive protective pigmentation to help protect against overexposure.

Protection for the face and eyes

Because the skin around the face and the eyes are much thinner than other areas of the body, it is advisable to protect this area as much as possible. Use a protective cap or a safe sun block.

Prepare Your Skin in a Solarium

If you know that a period will come when you will be quite exposed to the sun, it is advisable to start preparing your skin. You can do so by having sessions at least one to two times per week in a solarium with UV lamps of low pressure.

Tips for Protecting Your Skin against the Sun

Below are some tips that will help to from the sun:

Wear hats with a width wider than 4 inches so that it can cover your neck, eyes, scalp and ears.

Wear sunglasses that have UV ray protection

Wear clothing that is loose-fitting and that will cover your arms and legs

Wear clothing made with sun protective fabric

Tips for Protecting Your Children against the Sun

Overexposure to the sun can also be quite harmful for your children, especially based on the fact that a lot of them spend a lot of time playing outdoors and in the sun. Keep the following in mind if you have children:

Babies younger than 6 months should be kept out of the sun as much as possible.

Teach your children the ABCs of protecting their skin from the sun.



They should stay away from the sun in the middle of the day.



They should use sunscreen to block the harmful effects of the sun’s rays.


Cover up

They should cover up the different parts of their body as much as possible.


Speak Out

They should teach others about protecting the skin from the sun.

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