VITAMIN D" THE SUNSHINE VITAMIN

Summer is here! And so is our best opportunity to boost one of the most vital nutrients for our health. Most people think of Vitamin D for bones, but it does so much more:

• Helps regulate immune responses

• Supports mood and mental health

• Plays a role in blood sugar balance and inflammation regulation

• Aids in calcium absorption and muscle function

Unfortunately, many of us are deficient, even in summer. Your body can make Vitamin D when your skin is exposed to sunlight-specially UVB rays. But how much sun you need depends on:

• Skin tone (darker skin needs more exposure)

• Latitude & time of day (UVB is strongest between 10am-2pm)

• Age older adults make less Vit D in the skin)

• Use of sunscreen and clothing (which can block UVB)

Sunscreen protects against sunburn and cancer, but it also blocks UVB rays that your body needs to make Vitamin D. A few tips:

• Let yourself get brief, unprotected exposure first

• Then apply a broad-spectrum, mineral sunscreen

• Avoid chemical sunscreens that can be irritating or hormone-disrupting

** Aim for 10-30 minutes of midday sun on bare arms and legs

3-5x per week, without sunscreen. After that cover up, or apply sunscreen **