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Vitamin D: getting your daily dose while staying sun safe

In this article, we are going to discuss the importance of vitamin D for your health, the various sources, tips for safe sun exposure in the harsh Australian sun, and why you should have a regular skin check with a specialist Skin Doctor.

Firstly, let’s look at why Vitamin D is important for your health and its sources

Vitamin D is a critical nutrient for the human body, playing an important role in regulating calcium, metabolism, and immune system health. While it can be obtained through certain dietary sources such as fatty fish, dairy products and egg yolks, vitamin D is mainly synthesized by the skin when exposed to sunlight. This means that increasing our exposure to sunshine is an excellent way to boost our vitamin D levels; however, people who lack access to adequate amounts of sun or have darker skin may have difficulty meeting their needs. Supplementation with natural vitamin D3 from animal-based sources such as cod liver oil is also effective and may be a suitable option for those at risk of deficiency.


Below are some tips for safe sun exposure to help boost your vitamin D levels naturally and safely!

Spend time outside in the early morning or late afternoon, when the sun’s rays are not as strong

Taking time to spend outside in the early morning or late afternoon has many health benefits. The temperatures in these times are more pleasant and the sun’s rays are not as strong, making it easier to be exposed. During this time, our bodies receive the necessary levels of Vitamin D, while avoiding excessive exposure that can pose risks of skin cancer. Additionally, natural light helps with hormone regulation and can have a positive impact on your mood. Dedicating yourself to a morning or afternoon ritual outside has proven to improve physical and mental health, so grab a cup of coffee or tea and go for a walk – you’re doing your body a favor!

Wear loose, comfortable clothing that covers your skin

When spending extended periods of time exposed to the sun, it is important to ensure you are protecting your skin properly. The best way to protect yourself from intense UV rays is to wear clothing that covers your skin while still remaining comfortable and non-restrictive. Loose-fitting, lightweight materials such as linen and cotton can keep you cool in the heat while allowing a good airflow which will help prevent overheating. Furthermore, wearing a wide-brimmed hat can protect your eyes, neck, and face from more direct exposure to sunlight. Wearing suitable clothing can go a long way toward keeping your skin healthy during prolonged outdoor activities.

Put on sunscreen with at least SPF 30 before you go outside

Protecting yourself before you go outside is extremely important in order to reduce the risk of long-term skin damage. Sunscreen should be applied liberally, with an SPF rating of at least 30, before you leave your house. Even if you don’t think you will be outside for very long it is important not to underestimate the power of UV rays from the sun. Just a few minutes anytime can cause harm to unprotected skin and increase your chances of harmful skin reactions such as sunburn or skin cancer. Not only will wearing sunscreen with an SPF of 30 ensure that you stay protected when outdoors, it will also contribute greatly to keeping your skin healthy and looking younger for longer.

Stay in the shade as much as possible

During hot summer days, it is important to remember to stay in the shade as much as possible. This can help protect your skin from excessive exposure to UV rays that can lead to sunburns, skin damage, and even an increased risk of developing skin cancer. If you plan on being out in the sun for a long period of time, make sure you apply sunscreen generously and reapply every few hours. Also, don’t forget to wear protective clothing, sunglasses and a hat as additional protection against the sun’s harmful rays. Taking a few simple steps now can help keep you safe and healthy all summer long.

The importance of regular skin checks

Regularly checking your skin can be an important part of staying healthy. It is important to look for any changes in the colour or size of existing moles, as well as any new moles or spots. This can help you to identify skin cancer early and get the care you need before it gets worse. Discovering any abnormalities earlier also helps to increase your odds of successful treatment and survival.


While regular self skin checks are important, it is highly recommended that you have an annual skin cancer check with a specialist Skin Doctor who will be able to detect and track any suspicious spots for changes over time.

In conclusion

While the jury is still out on how much vitamin D humans actually need, it’s clear that getting some sun exposure is important for overall health. Vitamin D can be sourced from a variety of places, but spending time in the sun is one of the easiest and most enjoyable ways to get your daily dose. Just make sure you take precautions to avoid skin cancer by using sunscreen and limiting your time in the sun when it’s strongest.


And lastly, don’t forget to have your skin checked annually by a specialist skin doctor – early detection of skin cancer is key to successful treatment.


If you would like to book a skin cancer check appointment, please call us on 07 5531 3205.



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