Tanning Myths: What's True, What's Hype?
True or False? You Need Sunlight to Get Enough Vitamin D continued...
But depending on where you live, limited sun exposure won't always produce enough vitamin D, she says. "In many parts of the country, you could lay out without sunscreen for an hour and not get enough vitamin D production," Irwin says.
Irwin says vitamin D replacement can be easily obtained via an inexpensive supplement -- without risk to your skin.
Dietary sources include milk, cereal, yogurt, and orange juice fortified with vitamin D as well as salmon, mackerel, and tuna.
The Food and Nutrition Board of the Institute of Medicine recommends as an adequate vitamin D intake 200 IU for adults 19 to 50, 400 IU for adults 51 to 70, and 600 IU for those 71 and older.
But in 2007, a team of researchers published an editorial in the American Journal of Clinical Nutrition suggesting that daily intakes of about 1,700 IU would be better to ensure an adequate blood level of vitamin D.
True or False? Tanning Causes Premature Aging of the Skin
True. Whether the exposure is indoors or outdoors, ultraviolet exposure over time causes what doctors call "photo aging," or wrinkles and a leathery look.
German researchers evaluated 59 people who voluntarily started to use sun beds over a three-month period. Use of the sun bed induced a DNA mutation in the skin known to be linked with photo aging, they report in the Journal of Investigative Dermatology.
In another study, published in Aging Cell, ultraviolet radiation exposure from the sun was found to speed the accumulation of DNA mutations in human skin associated with premature aging.
To help prevent cancer and premature aging, experts recommend that you:
- Wear a broad spectrum sunscreen year-round of at least SPF 15 that protects against both UVA and UVB rays.
- Avoid sun exposure between the peak hours of 10 a.m. and 3 p.m.
- Wear protective clothing, such as a broad-brimmed hat and long sleeves.
- Apply sunscreen 30 minutes before going out in the sun and every two hours after while you are exposed.