let the sunshine in
Perfect storms are rare, but nutrition science recently had one. The shouting was all about the sunshine vitamin. Vitamin D—more a hormone than a vitamin—is essential to good health. Cells all over your body have receptors for it. The premise of this site, Word of Wisdom Living, says the way to good health is best derived from three sources: scripture, tradition, and the neighborhood bully, science. Each plays a role in this story. First a little vitamin D history:
• The Creation account in Genesis drops a hint regarding the importance of sunlight, with the repeated benediction, and God saw that it was good. (See Genesis 1:4, 18.)
• Our ancestors lived and worked in the sun without the need for dermatologists. Today we are told to avoid the natural source of vitamin D—the sun. This advice is given without being clinically tested. (A small amount of D is added to foods like milk.)
• Thanks to researcher Dr. Michael F. Holick, PhD and MD of Boston University, there is growing awareness of the importance of vitamin D. (I’ll post a review of his book, The Vitamin D Solution: A 3-Step Strategy to Cure Our Most Common Health Problem, later.) Holick says a lack of vitamin D increases the risk for a host of chronic diseases, including osteoporosis. This is a silent deficiency. It is uncommon for people to have their vitamin D level measured (though more doctors are now requesting this test). Early signs of deficiency—aches or pains in the muscles and bones—are often ignored or misdiagnosed.
• We can get plenty of vitamin D for free if we live in an area of adequate sunlight. Unfortunately, in recent years dermatologists and weathermen have been amazingly effective at getting us to avoid the sun, cover up, or use sunscreen. So U.S. vitamin D levels are declining and many Americans suffer from deficiency.
• The message of Holick and others has resulted in a public response that has lacked proper guidelines. Because of our propensity for popping pills we are gulping vitamin D at record levels. The healthiness of this is unproven.
• Concerned that we might go too far—remember the recent vitamin E fad?—the governments of Canada and the U.S. asked the Institute of Medicine (IOM) to update the daily requirement. This was a good idea; the Institute of Medicine is the most respected research group in the U.S., possibly in the world.
• Now the plot thickens. Because osteoporosis is the most studied vitamin D-related disease, the role of vitamin D in other chronic diseases was ignored, for lack of solid studies. You might wonder, “After all the billions of public money that has been given to scientists, how we could be so ignorant about the role of sunshine in protecting us from the chronic diseases—including breast cancer—that are killing us?” It’s a darn good question (and a topic for a future post).
• On November 30, 2010 the IOM panel delivered its consensus report titled, “Dietary Reference Intakes for Calcium and Vitamin D”. The bottom line was that based on available science, there is not a widespread vitamin D deficiency. Missed by some was the tripling of the Dietary Reference Intake for most Americans, from 200 to 600 IU daily (to achieve the IOM’s minimum blood level of 20 nanograms/mL, a level some feel is too low). The IOM cautiously increased the maximum safe dose to 2500-4000 IU, depending on age. (In addition, the IOM concluded that calcium supplements—with the exception of adolescent girls—are not needed. Another subject for a post.)
• Of all newspapers, the N.Y. Times usually covers nutrition the best. Because the IOM report runs 1000 pages journalist Gina Kolata summarized the study in an article with a provocative title, “Report Questions Need for 2 Diet Supplements”. Gina probably didn’t write the title, poor girl.
Well, that’s a brief summary of the history. Gina’s article ignited a public outcry, mostly from vitamin D advocates. You could write a new article titled “Gina in the Lion’s Den” and on this topic, the lions were biting. Unfortunately, Gina and the IOM were merely the bearers of bad news. Studying the angry responses took most of a day and I only read the first 300 letters. Most were intelligently written and made good points. If I get enough requests, I’ll summarize them in a future blog (this post has already exceeded my self-imposed word limit).
It’s a tragedy, but the big questions remains unanswered—what blood level of vitamin D is optimal, and what is the best way to get it? All things considered, getting vitamin D the old-fashioned way makes sense to me. So I’ll eat a healthy diet that includes fish and walk on the sunny side of the street.
Please note the term "a little" sunshine, sun that burns or turns the skin pink may be harmful and should be avoided. (If you live in the northern latitudes, don’t tolerate the sun, or are concerned about your vitamin D, consult your doctor.)
Need a reminder? Download our Healthy Change reminder card. Print and fold, then place in your kitchen or on your bathroom mirror to help you remember the Healthy Change of the week.
Monday, January 24, 2011 at 4:32PM | by Skip Hellewell | 20 Comments | Share Article | in healthy change, sunlight, vitamin d | Email Article
Reader Comments (20)
My wife showed me your website a few days ago. I absolutely appreciate it. I took a personal vow two years ago this month to completely stop the intake of candy, fast food, soda, cookies, cakes (even on holidays) etc. I have been victorious since, and I feel great. Thank you for all of your information thus far. It is very informative.
I'm a friend of Brooke's from NYC and I really love your blog. Thanks for all your effort. I read it through my Google Reader - so if your visitor number doesn't seem high - don't forget all of us "Readers". Thanks again.
Okay, I have to say I am loving you blog. I have not eaten any fried foods even when the temptation is right in front of me, I am loving my breakfast every morning and soda was luckily never a problem for me... I feel great!
This change is perfect for me because I have already been trying to do this with my baby. I like to take him out in the warm afternoon and hang out in the grass.
I had no idea you would be blogging about more than just a diet and I think this is great! I know with the help of your knowledge I will be feeling so much healthier! Thank you!!1
Randi, what a lucky baby. It's true the blog is mostly about diet, but five related health topics are too important to not include: vitamin D (some comes from diet), exercise (next week), sleep, natural light, and harmful stress. Best to you, Skip
My kids' pediatrician told me that letting my kids (and myself) get about 20 minutes of direct sunlight a day is optimal. At about 20 minutes is when you generally start to turn pink. At this point she suggested putting on the sunscreen and covering up.
I also read or heard somewhere that you only absorb Vitamin D from the sun via your head/face and hands? Not sure if/why that would be the case, but there it is.
Anywho, that's the little strategy I try to live by - 20 minutes a day. Also, even if it's overcast you can get the benefit of Vitamin D, I believe, so go ahead and take that walk!
This is a fascinating post to me. Last summer, while testing my blood for a couple of other things, my doctor also tested for vitamin D. The result was that I was highly deficient--even with daily outdoor exercise and daily trips to the pool with my kids. She put me on 2000 I.U.s each day to supplement. Can too much vitamin D harm you? I think I need to do a little more reading on this.
I am really enjoying your blog, by the way. Thank you for passing along all your research!
This is interesting, Skip. I am currently being diagnosed with an auto-immune disease and the biggest suggestions from my neurologist are getting more vitamin D (both sunlight AND supplement), getting in "easier" exercise daily, and cutting out red meat. I think it is fascinating as a child of the sunblock era to be told NOW that sunblock also cuts out absorption of essential vitamins. People will get a little eraser-sized skin cancer and SHOUT: WEAR YOUR SUNBLOCK! But the message should rather be: DON'T SUNBATHE! Enjoy a little sun everyday for emotional and physical wellness, not for tanning your skin.
I think we are going to see more and more diseases caused from vitamin D deficiencies because of the social pressures of sunblock and the lessened amount of time children spend outside.
Last year my dad went to a new cardiologist who tested his vitamin D levels and found him very deficient. After supplementing (fair skin and years of lots of outside activity have already led to multiple skin non-malignant skin cancers), he was able to reduce his Lipitor dose by half and his cholesterol numbers are lower than they've ever been. Have you seen research about vitamin D and cholesterol? My dad also reports that the ranch work no longer makes his muscles sore.
After blood work done last year, I was told to supplement. Despite very fair skin and living in Arizona, my body was making no vitamin D. The only time I worry about putting sunscreen on my kids is when we spend an afternoon at the pool (see again, fair skin and Arizona).
Christina, if you've had your blood vitamin D level checked, you have a better than average doctor. The 2000 I.U. prescribed by your doctor are under the maximum dose per the IOM guidelines. For those who feel better getting some or all of their vitamin D from the sun, you can find online calculators. One is offered by he Norwegian Institute for Air Research and guidance in using it can be found if you Google "How much sunshine do you need to get your vitamin D".
After my research on the benefits of vitamin D, including protection from breast, prostate, and colorectal cancers, I moved my outdoor exercise time from morning to midday. Incidentally, older people need more sun than the younger.
Hi Skip! I found your blog via your daughter's blog and I love them both! I'm excited to implement your tips as the year goes on. Now for a suggestion - I think you should make a button for Word of Wisdom Living that bloggers could add to their sidebars. I would love to be able to share your healthy changes with my readers that way. Just a thought, and thanks for the tips!
Hello,
I stumbled upon your blog via your daughter's. I wanted to add my recommendation for Stephen Ilardi's book "The Depression Cure". Much of it is about Vitamin D, the evolutionary changes that cause us to not get enough, and how to implement a plan to change the deficiency. While I did not use the book as a depression cure, but rather I looked at it as a health book, I can truly say when I was following it to a T, I was the happiest and healthiest me. I thought you might find it interesting!
http://www.amazon.com/Depression-Cure-6-Step-Program-without/dp/0738213136
Becca, thanks for sharing about vitamin D. I'll make another post and discuss the amazing health benefits of taking care of our vitamin D. When I started reading about it I moved my outdoor exercise time from the morning to midday, to assure regular sunshine. Best, Skip
Thank you for this wonderful blog. I found ti through your daughter's blog.
This is a great post. I love reading the comments as well. Hearing other stories makes me think about my own life and how to make it better.
I have a new baby - almost 3 months old. It's hard to take him outside now because of all the snow, but on sunny days I like to get outside for a little while between naps. I've heard that babies, especially, need sunscreen. Do you know why? Something about them not producing something to protect their skin. (? I'm not sure what I'm talking about, really...) I'd love to hear if you have read or researched anything about that.
Also, I'm very passionate about how sleep relates to our health. I'm so excited for the post you have in store for that topic. Thanks again for these posts! Just curious - do you take vitamin supplements? If so, which ones?
Rikki, thanks for your interest and for sharing this blog with your friends. Congratulations on your baby. To your question, I don't take any supplements, though I would if my doctor made a good argument. My basic goal is to get everything that might be in a pill by the traditional route—through wholesome food. That way, the vitamins and minerals come surrounded by all the nutrients needed for life. Talk to your pediatrician about sun for your baby, he can give the best advice. Best to you, Skip
I live in a country with very little sunshine during the winter, and over here basically every child under 3 gets a vitamin A and D supplement, just because it can be quite difficult to get enough sunshine. I know that I try to get some sunshine every day, but when dawn comes as late as 11 am and and dusk starts as early as 2 pm, it can get tricky at times. So I don't se any problems with supplementing with vitamin D during the dark months if it is difficult to get enough through sun.
Mims, thanks for writing. Vitamin D during a winter with just three hours of sunshine is a real challenge. Thanks for sharing your approach. Do you supplement with synthetic vitamin D, or with fish oils? Best to you, Skip
As a fairly fair person (lol) who has had 2-3 BAD burns as a, um, youth, back in the 80s I wear sunscreen a lot and avoid the sun during the peak hours, etc. However, I find that in the winter, i'm very much affected by the lack of light here in the north, esp this winter with the non-stop snow and grey skies. The past few weeks, i've been pulling the blinds up in my office for about 20min each day when the sun is blasting through the window. It helps my mood and I'm sure my vit D levels. My doc has me taking a hefty dose but I've been cutting back to every other day or so since my new found love of the sunbeam. :)
Thank you for sharing all this information in a concise and easy to understand way! Invaluable.
Pixie, congratulations on having a window office. One problem, glass filters out the UVB rays that make vitamin D. The sun feels good, but you need to get outside to get vitamin D. Perhaps a lunchtime walk with some skin exposed. Clouds pass most of the UVB. Talk to your doc about combining sun with pills. Best to you, Skip
Hi Skip! I supplement with fish oil capsules all year round, I get enough sun in summer to produce enough vitamin D (and then some), but I find that the fish oil also helps with "brain fatigue" (don't know how else to put it), make my movements feel smoother (I dance a lot, which is not always the best for your joints) and just make me feel better. In fact (and relating to Becky here) I suffer from a mild, stress related depression, and it gradely deteriorated when I ran out of fish oil capsules in May and thought I could do without them for a couple of months. Once I started with them again in August I felt so much better in just a week or two that I decided never to stop again.