Live It Articles March 2003

Many are making plans for Spring Break. These plans often include time in the sun. Good News! Recent headlines that claim, “sunlight may prevent cancer” is referring to Vitamin D, the sunshine vitamin. We are all well aware that too much sun exposure causes skin cancer, but indeed research is showing that a small amount of time in the sun may reduce risk of certain cancers, as well as keep bones healthy.

Research has shown that the mortality rate for breast, colon, ovarian and prostate cancer are lower in sunny regions. Sunlight’s ultraviolet –B radiation is responsible for producing vitamin D, and they feel this is the connection. Laboratory evidence that vitamin D helps inhibit the growth of some types of cancer cells and their spread.

Vitamin D helps the body utilize calcium and builds bones and teeth. You don’t need to consume vitamin D, provided you get a minimal amount of sunlight. All it takes is 1- to 15 minutes of sunlight on your hands, face, and/or arms several times a week, depending on your location, the time of the year, the darkness of your skin, and your age. People who live in the northern U. S. can manufacture sufficient vitamin D from a minimal amount of sun exposure from April through October. The center band of the U.S. manufacture the vitamin from March through November and farther south can produce year round. Canadians have six months or more of shorter, darker days when there isn’t enough sunlight to manufacture D. If you have dark skin you may need twice as much exposure as a light-skinned person to manufacture the same amount of vitamin D.

The body stores vitamin D, a fat-soluble vitamin for when you are not in the sun. As you grow older, your ability to manufacture D declines. By the time you are 70, your vitamin production is only 30% of what it was when you were 25. That is why the Recommended Dietary Allowance for D is higher for older people. People over 70 need at least 600 IU (international units), people 50 to 70 should get 400 IU, and those under 50 200 IU.

One of the many good reasons to drink non-fat or low-fat milk is the fact that it is fortified with Vitamin D. Each serving contains 100 IU. Other foods containing vitamin D are fatty fish such as salmon and sardines, egg yolks, and fortified cereal. Yogurt and cheese are not made from fortified milk.

Supplements are recommended for those over 70, or anyone in their 60’s who don’t get adequate amounts from milk and other foods, and are seldom in the sun. Vegans who do not drink milk, homebound, those living in the Canada and the northern U. S, are at highest risk. Supplements are tricky, however, because overdoses of vitamin D can be toxic, leading to kidney stones, kidney failure, muscle and bone weakness, and other problems. Danger starts at 2,000 IU a day. It’s nearly impossible to get too much Vitamin D from food, but carefully monitor supplements. Many calcium supplements also contain vitamin D.

May God Bless Your Time in the Sun,

Kay Smith
First Place Associate Director


Kay is the associate national director of First Place and has been on the First Place staff since 1987.

Kay is a popular speaker at retreats, seminars, Conferences, FOCUS Weeks and Workshops across the country. Kay is the First Place food exchange expert and writes a monthly article in the First Place E-Newsletter on nutrition. She also was a contributing writer to the Today Is the First Day devotional book. Her delightful personality and love for people endears her to everyone she meets, and they quickly become her new best friend.

Kay and her husband, Joe, live in Roscoe, TX. They have two children and five grandchildren. Two of the young grandchildren are making a name for themselves on the golf circuit. Two of the young grandchildren are making a name for themselves on the golf circuit, and the three oldest grandsons are all involved in numerous sporting events, which Kay and Joe attend as often as possible.