How long do you stay in the sun to get vitamin D?

 

One of the ways to increase immunity is to take more vitamin D. However, many of us do not know how to get vitamin D?

 

Vitamin D is made from the cholesterol in our skin when we go out in the sun. Adequate amounts of sunlight are required if vitamin D supplements are not taken. Again, too much exposure to sunlight creates health risks. Therefore, we need to know the details of when and how much sunlight should be received. For the readers of Dhaka Times, the details are given in this regard-

It is best to stay in the sun at any time

 

The best time to expose yourself to sunlight is to get the most vitamin D from 10 am to 3 pm. During this time, UVB rays are intense, and the sunlight can produce more vitamin D. Also, the sunlight of this period is safer than other times. This is because it is said that sun exposure can increase the risk of cancer.

 

Any part of the body should be exposed to the sun

 

Vitamin D is made from cholesterol in the skin. This means that to get vitamin D, we need to expose more skin to sunlight. The arms, legs, back, and abdomen should be exposed to sunlight to get vitamin D. However, do not forget to put the sun on the back. This is because the skin on the back can produce the most vitamin D in the body.

 

You can choose tops and shorts to get good vitamin D in your body to get vitamin D. You should also wear a hat and sunglasses to protect your face and eyes.

 

How long do you have to stay in the sun to get enough vitamin D?

 

For light skin, it is possible to get enough vitamin D by staying in the sun for 15 minutes. It can also take an hour or more to stay in the sun for darker skin.

 

Skin color affects the way the body produces vitamin D.

 

Our skin color is determined by a pigment called melanin. People with darker skin get more melanin than people with lighter skin. Melanin acts as a protector that protects your skin from excess sunlight. It is like a natural sunscreen barrier that absorbs UV rays and protects the skin against sunburn and skin cancer.

 

For this reason, people with lighter skin produce more vitamin D in less time, and people with darker skin need more time. This is why people with dark skin are more likely to be deficient in vitamin D.

 

Does Sunscreen Cream Affect Vitamin D Levels?

 

We use sunscreen to protect our skin from skin cancer and sunburn

 

I use cream. These creams contain chemicals that reflect, absorb, or scatter sunlight. When this happens, the skin comes in contact with low levels of harmful UVB rays. However, UVB rays are important for producing vitamin D, and sunscreen can prevent the skin from producing sunlight.

 

Studies have shown that sunscreen with SPF 30 or higher reduces vitamin D production in the body by 95-98 percent. So, after sunscreen, you may have to spend a long time in sunlight to make your skin get enough vitamin D.

 

Harmful effects of staying in the sun for a long time

 

Although sunlight is a great source of vitamin D; too much sun can be dangerous for your skin. There are some harmful effects of exposure to too much sun.

 

Sunburns- This is the most common side effect of staying in the sun for too long. Symptoms of sunburn includes redness, swelling, pain, or blisters on the skin.

 

Eye damage- Excessive exposure to UVB rays can damage the retina, which can exacerbate cataracts.

 

Aging skin- Spending too much time in the sun can speed up the aging of your skin. Some people get itchy, and their skin becomes loose and flaky.

 

Heatstroke - Heatstroke is also called sunstroke. This is a condition that occurs due to an increase in core body temperature due to too much sun exposure.

 

Skin Cancer - Too much UVB light is a major cause of skin cancer.