We know that sunshine can be a mood booster, but did you know it’s also a great way to get vitamin D?
Vitamin D is an essential vitamin for bone health, immune function, and overall well-being. Many people aren’t getting enough vitamin D, which isn’t ideal if you want to be as healthy as possible.
What better way to get this amazing nutrient than a daily dose of sunshine? Even better - while doing your favorite activities!
Throughout this article, we’ll talk about vitamin D, its importance, and various outdoor activities that blend the benefits of movement, sunshine, and exploration. Keep reading to learn more.
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Introduction to Vitamin D
Did you know that Vitamin D is known as the “sunshine” vitamin?
This is because the majority of our vitamin D comes from sunlight exposure!
Vitamin D is a fat-soluble vitamin that is very important for your health and well-being.
One common misconception is that you can get an adequate amount from your diet alone. However, this isn’t true in most cases.
Only a few foods contain vitamin D: oily fish, egg yolks, shiitake mushrooms, liver or organ meats, and fortified products.
We actually need to get regular sun exposure for our bodies to synthesize the amount of vitamin D we need. The recommendation for vitamin D is that we get 600 IU/day or 1,000 mg/day.
Keep reading to see why it’s so important and how we can synthesize it from the sun!
Importance of Vitamin D
Vitamin D is like a superhero for your body; it’s crucial for overall health.
Its primary function is to help with the absorption of calcium and phosphorus. The vitamin helps keep these minerals at the perfect level for your body.
Let’s explore some more reasons we want to get enough vitamin D!
- Bone health: Vitamin D helps absorb and use calcium and phosphorus, which are crucial for bone strength. Bone mineral density peaks at the end of your second decade of life, so making sure you’re getting enough vitamin D throughout your teenage and early adult years is crucial. You want to set that good framework early on to help prevent the development of osteoporosis later in life.
- Pregnancy: Throughout pregnancy, maternal vitamin D deficiency can increase the risk of certain conditions like gestational diabetes mellitus, preterm birth, and impaired fetal bone formation. Pregnancy is a really important time to ensure adequate vitamin D for a safe, healthy pregnancy and baby.
- Immune system: Because vitamin D provides immune support, there is an association between vitamin D deficiency and certain conditions like respiratory tract infections and asthma. Getting an adequate amount can help fight off unwanted viruses and illnesses!
Vitamin D & the Sun
Sunlight exposure is the main way we get vitamin D since there are very few food sources. So how exactly do we get vitamin D from the sun?
When exposed to sunlight, our bodies naturally produce vitamin D.
Here’s how it works:
- Ultraviolet B (UVB) rays penetrate the skin.
- The rays are absorbed by a molecule naturally present in the skin: 7-dehydrocholesterol
- That molecule is then converted into a previtamin D3 molecule, which is then converted to vitamin D3.
- D3 goes to the liver and undergoes some more changes, and is then transported to the kidneys, where it’s converted into the form that your body can use.
This process occurs the same way in everyone, but not everyone can synthesize the same amount of vitamin D.
Certain factors play a role in vitamin D synthesis:
- Sunscreen: Sunscreen use can inhibit the absorption of UVB rays. We know how important sunscreen is, but keeping it off for the first 10 minutes outside can ensure you’re getting your vitamin D!
- Dark skin: Increased levels of melanin in the skin can reduce the ability to produce vitamin D.
- Geographical location: Your distance to the Equator can dramatically impact the amount of UVB rays you can absorb.
- Time of day: Usually, the peak time of day to absorb rays is between 11:00 am-2:00 pm.
- Season of the year: If you live in a location where there are long, cold winters, it’s going to be challenging to get enough vitamin D from the sun. In these cases, you may need to consider discussing supplementation with your healthcare team.
So, how much sun is the right amount of sun?
You should try to find a balance between not getting enough and getting too much, where it can become harmful. The general recommendation is 10-30 minutes of direct sunlight 3 times per week.
Always remember to be careful in the sun and apply sunscreen after about 10 minutes to protect your skin!
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The best way to get vitamin D is by doing things you enjoy in the sun!
You can also combine your outdoor and joyful movement time by choosing activities you can do outside.
Keep reading for different outdoor activities you can do for optimal vitamin D intake!
Activity 1: Take a Walk or Hike
I know this might seem boring or basic, but it doesn’t have to be! There are many different nature trails, parks, or green spaces where you can soak up the sun and enjoy the beauty of the outdoors.
Another great way to make a walk a little more fun is to put on some headphones and start your favorite playlist or podcast. Map out your route and spend 30 minutes every other day soaking up the sun!
Activity 2: Gardening
If you have access to a garden, it’s an excellent way to get sunlight while doing something meaningful to you. Gardening is such a rewarding and fulfilling hobby.
If you don’t personally have access to a garden, see if your community has one. Community gardens are a great way to meet new people.
Activity 3: Have a Picnic
Enjoy your food while getting some sunshine. Pack a lunch and head to your favorite sunny spot. Bring friends or family along for some extra company!
Activity 4: Outdoor Yoga
Combine the positive effects of being in the sun with the benefits of exercise. You may be able to find an outdoor yoga class, but if not, that doesn’t have to stop you. Pull up a yoga youtube video and head to a peaceful spot.
Activity 5: Painting
If you want to explore your creative side more, this is a great option! Travel to a scenic spot and try painting it, or paint a picture of something that makes you smile.
You can also find DIY paint kits at the store, including rocks, canvases, pottery, and more.
Activity 6: Explore the Beach
Nothing beats a day of sun, sand, and water. Whether you’re swimming, building sandcastles, or relaxing by the shore, the beach is an excellent place for the sunshine vitamin.
Activity 7: Outdoor Sports
Play a game of volleyball, soccer, frisbee, tennis, or whatever you enjoy! If you really like sports, check out what social recreation leagues are around you.
Joining an outdoor sports league is a great way to get consistent sunlight while doing something you love.
Activity 8: Cycling
Hop on your bike and explore your neighborhood. Bike rides are a great adventure with friends or family.
Get your heart pumping while enjoying the sunshine!
Activity 9: Nature Photography
Take your camera or phone and capture the flowers, landscapes, wildlife, or simple details that bring you joy.
The Takeaway
As we wrap up our article, we hope you’re inspired to embrace the sun-kissed adventures that await you.
The outdoors has so much to offer, from simple nature hikes to yoga in the sun. By incorporating these activities, you can enjoy movement, get the energizing power of vitamin D, and appreciate the beauty of nature.
Vitamin D is an essential nutrient that we mainly get from the sun. Remember to balance your sun exposure so you’re not getting too much or too little.
The outdoors is waiting for you, and with every step, stretch, or jump; you’ll boost your vitamin D levels and cultivate a connection with yourself and nature. We hope each day is filled with adventure, joy, and the radiant glow of the sun.
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