Enjoy the summer sun by seeking shade and wearing wide brim hats.

The warmth and sun of the summer season invite us outdoors to soak up some sunshine and gather poolside, by one of Alabama’s many beautiful lakes, and along our sugary white, sandy beaches.  Recent research suggests that sun exposure has both beneficial and harmful effects on human health. Be aware you are also being exposed to the rays of this giant, yellow, dwarf star regularly as you travel for work and for play.

Public health information, dermatologists, and the media focus on over exposure to the sun and what happens when the sun’s ultraviolet (UV) radiation reaches the earth and our skin causing sunburn, skin cancers, and damages DNA molecules. Interestingly, excessive sun exposure only accounts for about 0.1% of total disease according to research by the World Health Organization.

Moderate amounts of sunlight produce vitamin D, which is essential for bone health and each and every cell in the body.  Low levels are likely associated with many chronic diseases. Unlike other essential vitamins obtained from foods, vitamin D is synthesized by the skin through photosynthesis and UVB radiation absorption of sunlight. Spending time outdoors is the best way to absorb vitamin D with 20-30 minutes of skin exposed without sunscreen, monitoring time not to burn but a light pink for fair skin is okay.  If you brown easily, you will need a bit more time; if you have fair skin a bit less.  If you have a history of skin cancer, this recommendation may not be for you! Unlike what most of us have been taught at our latitude that means 20-30 minutes while the sun is high in the sky between the months of March and October to absorb the rays that help make Vitamin D.

Not only does sun exposure produce Vitamin D in our bodies, it contributes to a overall health as it ignites feelings of happiness, increases energy levels, and may help with high blood pressure. Approximately 40% of Americans are vitamin D deficient because we spend more time indoors, wear sunscreen when outside in the sun,  and we eat a diet low in vitamin D. There are a few foods that do contain vitamin D including mushrooms, egg yolks, salmon, herring, sardines, tuna, oysters, shrimp, and also processed foods fortified in Vitamin D including cow’s milk, soy/almond milk, orange juice, cereal grains. 

At this time of year, I suggest that my patients check their vitamin levels or have them checked at their next scheduled health care visit to determine vitamin D levels. The results of the blood test can tell whether you are getting too little, too much, or the sufficient amounts of vitamin D. This helps to decide whether to take more or less supplement, or expose your skin to the sun more. If deficient, we can plan for fall supplementation to help boost innate immunity for influenza season. Over the last couple of years, and with better research and understanding of vitamin D on health and disease, what is considered normal lab tests for vitamin D have increased from a normal range of 20-30 ng/ml to 40-60 ng/ml with optimal levels at least 100 ng/ml.

Today there are several options for at home testing kits.

When a patient presents with low vitamin D levels, I consider:

Lifestyle – do they work indoors or spend time outdoors in a non-polluted atmosphere? the latitude of home?

Genes – do they have a mutation in CYP 2R1 or 3A4, GC?

Kidney and liver function – are these normal as some disease will reduce conversion?

Small intestine – how is the integrity of the small intestine for absorption of nutrients? (see last week’s post)

Studies have shown vitamin D and vitamin D deficiency play a role in many diseases and health conditions including

Vitamin D research and Postmenopausal women, Vaginal health

Vitamin D research and Multiple Sclerosis

Vitamin D research and Diabetes

Should supplementation be recommended, it is important to choose the best form of a supplement for maximum absorption. However, UVB sun exposure has been shown to outperform supplementation in terms of raising blood levels. Vitamin D contains more than just one vitamin with the most commonly found components being vitamin D2 and D3 (vitamin D2 comes from plants while D3 comes from animals).  Vitamin D2 and D3 do not raise your vitamin D levels equally. Both are absorbed into the bloodstream, however, the liver metabolizes them differently. Vitamin D3 is the best at raising overall vitamin D levels in our bodies.  Should you need to supplement with vitamin D3, be aware that it can collect in the fat and has the potential to reach toxic levels (though I have not yet seen a toxic level in a patient).  A safe maximum intake level is 4,000 IU (100 micrograms) per day for adults unless otherwise prescribed by your physician.

Despite the health benefits of the sun, a media blitz, and doctors recommend that we protect ourselves against skin cancer and sunburn by applying liberal amounts of sunscreen. However, many commercial sunscreens on the market come with a boatload of problems and are harmful to the environment and to us. The incidence of non-melanoma skin cancer is dramatically increasing worldwide, despite the increased use of improved sunscreens. Sunscreens protect against sunburn, but there is little evidence that they protect against basal cell carcinoma or squamous cell carcinoma. Often, skin problems and potential cancers occur because people who rely on sunscreens may stay out in the sun longer than they would otherwise.

Safety of sunscreens is a concern and research conducted by the Environmental Working Group (EWG), a non-profit and non-partisan organization dedicated to protecting human health and the environment, warns of sunscreen products and the problems with many of the ingredients.

More information on the topic including the EWG 2019 Guide to screenscreens can be found by following this link.

Choose natural mineral and locally sourced sunscreens as a healthy alternative to harmful chemical sunscreens.

Concerns with Chemical Sunscreens

Consumers are advised to apply thick coats of sunscreen over large areas of the body and reapply often. One would think that the ingredients should be harmless and nontoxic because people may inhale sunscreen sprays, ingest lip balms with sunscreen, and absorb the ingredients through the skin. As such, many sunscreen chemicals absorbed into the body can be detected by tests of blood, breast milk, and urine samples. The Food and Drug Administration (FDA) is now studying the safety of chemical sunscreens especially in regard to them causing endocrine disruption, cancer, and other health issues. Specifically, the FDA has concerns about the use of oxybenzone in chemical sunscreens and the potential to affect hormone levels in children. According to the EWG, the FDA is proposing that all current and new ingredients be tested for safety including skin absorption that may cause endocrine disruption and cancer.

Chemical vs. Mineral Sunscreens

Sunscreens’ active ingredients are either mineral or chemical and both function to filter and prevent the sun’s harmful rays from penetrating the skin. The most common sunscreens use chemical ingredients including a mixture of oxybenzone, ovobenzone, octisalate, octocrylene, homosalate, and octinoxate. Mineral based sunscreens contain zinc oxide and/or titanium dioxide. Minerals ingredients function by creating a physical barrier or block to protect the skin from the sun, which are mostly recommended to be effective and safe for children and for people with sensitive skin. They are not absorbed by the skin, so that explains why they don’t rub into the skin and may remain visible.

Recent research by the EWG suggest that the chemical ingredients in sunscreen may post health risks as they are endocrine disruptors, estrogenic, and may cause problems with thyroid and hormone systems. A study by the Center for Disease Control and Prevention revealed that 96% of the population contains traces of oxybenzone, which is the most common chemical in sunscreen. According to a review by the EWG of FDA data, further research and data are necessary to determine the safety and effectiveness of oxybenzone, given it is so readily absorbed by the skin and may pose serious health risks. The EWG recommends the avoidance of sunscreens that contain oxybenzone.

ENVIRONMENTAL ISSUES

A new law in Hawaii goes into effect on January 1, 2021 that bans the sale and use of chemical sunscreens containing oxybenzone and octinoxate. These two ingredients are connected to coral bleaching that contributes to unhealthy and even death of coral reefs. The National Park Service data show that 14,000 tons of sunscreen enters coral reefs each year. The chemicals currently banned by Hawaii are thought to be a contributing factor in the death of coral reefs world wide. Key West, Florida followed Hawaii’s lead and a similar ban goes into effect for the Florida key in 2021. These concerns stress the importance of choosing carefully when it comes to what we put on our bodies and in our oceans.

Sun Bum, for example, promotes safe products for the animals, humans and the planet.  And they have developed some reef safe sunscreens and lip balms.  However, I suggest you check each product to determine exactly what ingredients they contain, as they still use many ingredients, that I am concerned about putting on my body due to their potential as endocrine disruptors, possible carcinogens, allergens, etc.

NATURAL SUN PROTECTION CHOICES

As an alternative to chemical sunscreens and over exposure to the sun’s harmful rays, we can use these common sense approaches for enjoying the sun:

• Seek shade from the sun
• Wear light weight and light colored cover ups
• Choose natural or homemade sunscreens and lip balms that are human and ocean friendly
• Use healing after sun care products such as Solar Recovery (great hair oil spritz), apple cider vinegar or aloe vera for your skin and lips.

Cover up!

Instead of applying a chemical sunscreen, wear a wide-brim hat that covers your face and wear a shirt with extra-long sleeves (long enough to cover your hands), and a long skirt or pants. If you can’t cover up with clothes, carry an umbrella, or find shade; look for a sunscreen that contains natural minerals such as zinc or titaniums. These minerals reflect UV rays and do not pose the risk as hormone disruptors. You also may want to avoid going outside when the sun is at its peak, usually from 10 a.m. to 4 p.m. during the summer.

Choose the shade for a healthy option in the sun.

With increased public awareness around the risks of chemical sunscreens, more natural sun care products are on the market than ever before. Check your local natural health food store, drugstore, favorite retailer, and online to find these safer alternatives and read the labels.  There is a lot of green washing going on.

Or better yet, find a local source!

Here in Tuscaloosa, Alabama, a local farmer and artisan makes natural sunscreen that has an estimated SPF of 28. Miss Emily’s Natural Sunscreen, made by Karen Wallace of Miss Emily’s Tomatoes is a wonderful, locally made product to add to your summer beach bag or the console of your vehicle. Miss Emily’s products are available weekly on Tuesdays and Saturdays at the Tuscaloosa River Market Farmer’s Market. We at Alberta Orchard Wellness love promoting local businesses so we reached out to Karen to ask about her natural sun products.

Try locally made Miss Emily’s All Natural Sunscreen

Miss Emily’s Q&A 

Q: What was your development process for your sunscreen?

A: I thought about making a natural sunscreen about five years ago. I searched online for different recipes and took a lot of notes. I combined ingredients that I liked and when I finally had a product that I was satisfied with, I tested it. We had a trip to the sand bar planned, so I asked my husband to slather up my back. Luckily, he missed a spot and I got burnt in only that spot! I was so excited that it really worked and if he hadn’t missed a spot I would have second guessed whether the sun was strong enough that day to burn in the first place. I continued to test it each weekend for the entire summer. I didn’t burn. I was convinced my product was ready to bring to the market.

Q: You’ve told me that you can tint it.  How’s that?

A: Last year, I started to look at how to make natural makeup with sunscreen in it. Using items from the spice rack and pantry to tint it, I realized that I could tint my sunscreen so it wouldn’t appear as white on the skin. Without altering my original recipe, I was able to use a pure dark cocoa powder to tint it. I also learned about carrot seed essential oil and that I can add additional SPF value to the sunscreen.

Q: What is your favorite product? What products do you have in the wings?

A: My favorite product is my Nourishing Beeswax Skin Lotion. Having oily/dry skin, clogged pores and adult acne, I was determined to stop putting chemicals on my skin. I made this for my face but it can be used anywhere. My skin has never been happier. I am determined to make a successful natural makeup (foundation with moisturizer). My first attempt was an epic fail (colorwise). The spices I used looked more like freckles than a blend of color! I am also working on a natural wrinkle smoother. I am being patient – my wrinkles aren’t gone yet…

Q: How do you source your ingredients?

A: My husband and I render the beeswax for all of our products ourselves and from our own hives. We bee keep responsibly and use no unnatural products on our hives. Other ingredients for our products are locally sourced when possible and online from companies I feel are trustworthy.

Q: How and where can people buy your products?

Find Karen Wallace to buy Miss Emily’s sunscreen at The Tuscaloosa River Market Farmer’s Market

A: Our products are available at The Tuscaloosa River Market Farmer’s Market that is open Saturdays year round, 7am until noon and on Tuesdays (during the summer), 3pm – 6pm.  I am also at the Gardendale Farmer’s Market on Thursdays through September and will be at the Hueytown Harvest Farmer’s Market August 10th and 24th from 8am – 1pm.  We can also ship anywhere. You can email me at missemilystomatoes@gmail.com or call or text me directly at 205-765-2815.