Vitamin D Health: Why You Shouldn't Shun the Sun by Dr. Frank Lipman for The Huffington Post

For the last 30 years or so, doctors (dermatologists in particular), health officials, beauty experts and many product companies have been demonizing the sun. They've told us to avoid it because without sunscreen, exposure to the sun's rays will damage skin and cause cancer. But this oversimplification distorts the facts. In the past few years, numerous studies have shown that optimizing your vitamin D levels may actually help prevent as many as 16 different types of cancer including pancreatic, lung, breast, ovarian, prostate and colon cancers. And the best way to optimize Vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun.

For hundreds of thousands of years, man has lived with the sun: Our ancestors were outdoors far more often than indoors. We developed a dependence on sunshine for health and life, so the idea that sunlight is dangerous does not make sense. How could we have evolved and survived as a species, if we were that vulnerable to something humans have been constantly exposed to for their entire existence? Is it possible that our bodies are made in such a way that the sun is really a lethal enemy? Not in my opinion. Like all living things, we need sunshine, and it feels good for a reason. Much as plants harness the sun's rays through photosynthesis, our bodies use sunlight to help the skin produce the vitamin D it needs to build bones, quell inflammation, bolster the immune system and protect against cancer (including skin cancer).

Why demonize the sun?

Western medicine has made a practice of telling us to abstain from things that are bad for us in extreme quantities, when in fact those same things⎯fat, salt and sunshine for example⎯are very good for us when consumed wisely and in moderation. In the case of sunshine, our UV paranoia is contributing to a silent epidemic: Vitamin D deficiency. It's silent because most people don't know they are deficient. And it's deadly, because this deficiency can lead to cancer and a multitude of other diseases. But we've been brainwashed into believing that even small amounts of sunshine will harm us, and told to slather on sunscreen, which blocks vitamin D production and exacerbates the Vitamin D deficiency induced by our modern, indoor lives.

Studies show that as many as three out of four Americans suffer from Vitamin D deficiency. A study published in 2009 in the Archives of Internal Medicine (a leading scientific journal), found that 70 percent of Caucasians, 90 percent of Hispanics and 97 percent of African Americans in the US have insufficient blood levels of vitamin D. Indeed, it's thought to be the most common medical condition in the world, affecting over one billion people and we now have research showing just how essential vitamin D is to health.

U.S. and Norwegian researchers have found that people who live in higher latitudes are more prone to vitamin D deficiency and more prone to developing common cancers and dying of them. It's now thought that this is due in part to the body's inability to make enough activated vitamin D to help regulate cell growth and to keep cell growth in check. Independent scientific research has shown that whether you live in a sunny or not-so-sunny climate, exposure to the sun and its UVB radiation will increase your production of vitamin D and help lower the risk of a host of debilitating and fatal diseases -- including many cancers, heart disease, high blood pressure, Type I diabetes, multiple sclerosis and depression.

And now the experts are concerned that we're passing an epidemic of vitamin D deficiency down to a new generation. Studies have shown that vitamin D deficiency may imprint on an infant for the rest of his/her life. Infants that are vitamin D deficient at birth can remain vitamin D deficient for the first several months after birth, which may put them at risk of developing many chronic diseases much later in life.

What is Vitamin D and how much do you need?

Although called a vitamin, it is not. Vitamin D is in a class by itself, behaving more like a hormone. It is made in the skin, gets into your bloodstream and then goes into the liver and the kidney where it becomes activated as a key steroid hormone called Calcitriol. It then goes to the intestines, bones and other tissues, effecting metabolic pathways and the expression of myriad genes. Vitamin D's active form can interact with almost every cell in the body directly or indirectly, targeting up to two thousand genes, or about six percent of the human genome. It is necessary for numerous cellular functions, and when the body does not have what it needs to function optimally, it follows that we experience a decline in health and put ourselves at risk of disease. We now know that almost every cell and tissue in our body has vitamin D receptors, which raises the question: Why would those receptors be there if they weren't meant to have an effect?

Our vitamin D needs vary with age, body weight, percent of body fat, latitude, skin coloration, season of the year, use of sun block, individual reactions to sun exposure, and our overall health. As a general rule, older people need more vitamin D than younger people, large people need more that small people, fat people need more than skinny people, northern people need more than southern people, dark-skinned people need more than fair skinned people, winter people need more than summer people, sun-phobes need more than sun worshipers, and ill people may need more than well people.

The best way to determine whether or not you are deficient is to have your vitamin D blood levels measured and replenish accordingly.

My Top 10 Tips for Healthy Sun Exposure and Optimizing your Vitamin D Levels

• Have a healthy respect for the sun. It is powerful medicine with potentially dangerous side effects on your skin. Treat it like medication, using the lowest dose necessary, but don't avoid it completely. Never fall asleep in the sun without protection.
• Always avoid sunburn. It is sunburn, not healthy sun exposure that causes problems. Repeated sunburns, especially in children and very fair-skinned people, have been linked to melanoma. Whereas there is no credible scientific evidence that regular, moderate sun exposure causes melanoma or other skin cancers.
• Prepare your skin and build up tolerance gradually. Start early in the year (spring), or early in the morning before the sun is strongest and slowly build up the amount of time you spend in the sun.
• Get 15-30 minutes of unprotected sun exposure two to four times a week. Each of us has different needs for unprotected sun exposure to maintain adequate levels of Vitamin D. Depending on your age, what type of skin you have, where you live and what time of the day and year it is, your need will vary. The farther you live from the equator, the more exposure to the sun you need in order to generate vitamin D. For instance, a fair skinned person, sitting on a New York beach in June, in the middle of the day, for about 10-15 minutes (enough to cause a light pinkness 24 hours after), is producing the equivalent of 15,000-20,000 IU's of Vitamin D. But the same person living further north in the U.K, or Canada would need 20-30 minutes to get that light pinkness, which is all one needs. Also, people with dark skin pigmentation may need 20 - 30 times as much exposure to sunlight as fair-skinned people, to generate the same amount of vitamin D. For more specifics, I recommend the tables in The Vitamin D Solution by Dr. Michael Holick.
• Get frequent, short exposures. Regular short exposures have been found to be much more effective and safer than intermittent long ones. Note that you cannot generate Vitamin D when sitting behind a glass window, because the UVB rays necessary for vitamin D production are absorbed by glass.
• After your 15-30 minutes of sun-block free time in the sun, you must protect yourself. If you're going to be out in the sun for longer periods, wear a hat to protect your face and light colored clothing that blocks the sun and keeps you cool. When you do apply sunscreen, use one with fewer chemicals. Check out the Environmental Working Group's list of safer sunscreens. Remember that even weak sunscreens block the ability of your skin to manufacture vitamin D, so once you have applied it, you will not be making vitamin D.
• Boost your "internal sunscreen" by consuming anti-oxidants and beneficial fats. These strengthen skin cells, helping to protect them from sun damage. Eating lots of vegetables and fruits such as blueberries, raspberries, goji berries and pomegranates and supplementing with green powdered mixes and fish oils are great options when going into the sun.
• Have your vitamin D blood levels checked regularly. The correct blood test is 25OH vit D or 25 hydroxy vitamin D test. Be aware, however, that current "normal" range for vitamin D is 20 to 55 ng/ml. This is much too low! Those levels may be fine if you want to prevent rickets or osteomalacia, but they are not adequate for optimal health. The ideal range for optimal health is 50-80 ng/ml.
• Don't rely on food alone for your vitamin D needs. It is almost impossible to get your vitamin D needs met by food alone. Fatty wild fish (not farmed), like salmon and mackerel are the best food sources, but you would have to eat huge quantities of them daily to get anywhere near what your body needs. Although fortified milk and orange juice do contain vitamin D, you would have to drink at least 10 glasses of each daily and I don't recommend doing that.
• Take Vitamin D3 supplements if necessary. In the winter or if you don't get enough healthy sun exposure or if your blood levels are low, make sure you supplement with at least 2,000 IU's a day of Vitamin D3. Although I recommend moderate sunbathing, vitamin D supplements provide the same benefits as sunshine (in terms of Vitamin D needs). But, if taken in too large a dose, they can cause vitamin D toxicity, whereas sun exposure does not. It is impossible to generate too much vitamin D in your body from the sun: Your body will self-regulate and only generate what it needs, which just reaffirms to me that we should get our vitamin D from sensible sun exposure. Here are specific guidelines for replenishing Vitamin D.

Conclusion

Although irresponsible sunbathing is unquestionably harmful and precautions need to be taken, regular, moderate, unprotected sun exposure is essential for good health. It is free, easy to get and good for you when used intelligently. It is the only reliable way to generate vitamin D in your own body, which we now know to be an essential ingredient for optimizing health and preventing disease.

Frank Lipman MD is the creator of Eleven Eleven Wellness, Guided Health Solutions, a leading edge integrative health program.

He is also the founder and director of the Eleven Eleven Wellness Center in NYC, where he practices a combination of Western and Eastern Medicine and the many other complimentary modalities he has studied. He is the author of the recent REVIVE; Stop Feeling Spent and Start Living Again (2009) (previously called SPENT) and TOTAL RENEWAL; 7 key steps to Resilience, Vitality and Long-Term Health (2003).

Follow Dr. Frank Lipman on Twitter: www.twitter.com/lipmo

"Stem Cell Science & Age Management of Skin" By: Christine Heathman for Skin Inc.

Editor’s Note: This article is based on a presentation that will be presented by the author at Face & Body Northern California, July 17–19, 2010, at the San Jose McEnery Convention Center in San Jose, California. To learn more about and register for this event, log on towww.FaceandBody.com/california. “The development of cell lines that may produce almost every tissue of the human body is an unprecedented scientific breakthrough. It is not too unrealistic to say that this research has the potential to revolutionize the practice of medicine, and improve the quality and length of life.” —Harold Varmus, Nobel Prize winner and former director, National Institutes of Health Fighting the skin-aging clock now requires more understanding of ingredient science and the anatomy, histology and physiology of the skin. Research in skin biology began charting an interdisciplinary approach to the skin sciences several decades ago, but the demand for anti-aging ingredients has driven the need for the progressive age management of skin to an all-time high. A recent study conducted by an independent survey reports more than 62% of women between the ages of 35–54, and more than 65% of women 55 and older, affirm that aging is their reason for using skin care products.1 It is unavoidable: Skin ages. The genetic answer to skin aging lies in the fact that each gene codes for a specific protein, and proteins determine how cells work. Proteins, such as collagen, provide bodily structure by connecting tissues and organs. In the case of skin, collagen acts as scaffolding holding up the skin, and keeping it smooth and wrinkle-free. Wrinkles are the benchmark of declining collagen levels and can affect all age groups when UV radiation assaults cells, breaking down DNA via the sun’s proton energy. The innate aging process is made worse via UV radiation, chemical compositions of tissue change, sun, pollution, heat, smoking, drugs, stress, diet and other environmental factors affecting the challenge of skin aging. Because of this, new revolutionary ingredients that combat chronological aging, reduce superficial and deep wrinkles, delay senescence of essential cells, and preserve the youthful appearance and vitality of skin have been discovered using the biotechnology of plant stem cell extracts. Plant stem cell extracts have been proven to protect skin from UV oxidative stress and inhibit inflammation; control UV-induced matrix metalloproteinase (MMP) activation, collagen loss and tissue damage; and combat destructive free radical injury that leads to photoaging.2 What are stem cells? Stem cells are unprogrammed cells that can differentiate into a cell with specific functions. They are related to longevity and have a unique growth characteristic allowing them to make identical copies of themselves, as well as differentiate to become specialized cells. Stem cells have the capacity to replenish themselves through self-renewal, and the ability to generate differentiated cells. Each cell, whether stem cell or differentiated cell, has the same DNA—or genes—but a stem cell’s characteristic depends on signals from the microenvironment, such as neighboring cells that form a function. Principally, there are signals inside each cell that control its fate called epigenetic signals. They are tags on the DNA or surrounding histone proteins regulating the switching on or off of genes. The most remarkable feature of cells is their ability to reproduce. Any cell is simply a compartment with a watery interior separated from the external environment by a surface membrane, which can be thought of as a plasma film, preventing the free flow of molecules in and out of the cell. The simplest type of reproduction entails the division of a parent cell into two daughter cells. This occurs as part of the cell cycle, a series of events that prepares a cell to divide followed by the actual division process, called mitosis. In single-cell organisms, both daughter cells often resemble the parent cell. In multicellular organisms, stem cells can give rise to two different cells: one that resembles the parent cell and one that does not. Stem cells and skin High-tech plant cell cultures have been harnessed to protect skin stem cells based on the science of botanical wound-healing. To understand how these ingredients function, it is important to understand the relationship of the stem cell population with other cells of the skin. The skin. The skin is the largest and most dynamic immune organ, made up of billions of cells playing a protective and esthetic role where aging is clinically evident via wrinkles. Two types of adult stem cells have been identified within the skin’s ecosystem: epithelial skin cells located in the basal layer of the epidermis, and hair bulge stem cells situated in the hair follicle. The skin’s top layer, the epidermis, is a stratified epithelium housing terminally differentiated cells that shed by the millions daily from the skin, continuously delivering new skin cells. Because of this differentiating cell dynamic, the importance of stem cells in the skin is scientifically substantiated, enumerating their relevance to skin age management. The role of the epidermis stems directly from the terminal differentiation of keratinocytes into corneocytes to form what is the visible skin. This dynamic and complicated immune organ interfaces with a hostile environment, and its uppermost layer, the stratum corneum, is subject to continuous abrasion by chemical and physical injury. The stratum corneum, an essential part of the epidermis, is the outermost skin layer at the environment interface. This skin layer is also the principal permeability barrier to transepidermal water loss (TEWL) and a major cordon to percutaneous absorption of topically applied compounds, such as botanical stem cell extracts. The degree of moisture in the stratum corneum is an important factor when evaluating skin function because loss of moisture is a major factor in aging skin. This detail is important to note when treating and managing photoaging skin because there is a significant correlation between TEWL and the percutaneous absorption of topical ingredients. Why is TEWL an important measurement in aging skin? Water in the stratum corneum is a dynamic equilibrium between the underlying tissues and the environmental atmosphere. The intricate stratum corneum barrier constitutes 70% of the epidermis, which is continuously rehabilitated from the granular layer. This layer is the first victim of UV assault that eventually results in photoaging of the skin. To protect the epidermis against invasion of microorganisms and toxic agents, as well as the loss of indigenous fluids residing in the stratum corneum, the horny layer of the skin must be perpetually renewed. This is where stem cells play an important role. Stem cells’ role in the skin. The stem cell, which is responsible for cell renewal replacement in the epidermis, is an intermediate between the keratinocyte stem cell and terminally differentiating cells. The stem cell is the amplifying cell that undergoes limited cycles of replication. One of the key questions in stem cell research has been how stem cells know when it’s time to stop reproducing. In some cases, stem cells seem to be able to divide into two structurally different cells; one that remains a stem cell and another, called a progenitor cell, that goes on to generate specialized cells. Details still remain unclear, so this area of research remains active, however the study with skin stem cells reveals important information about other organs of the body. Researchers believe certain proteins and other signaling or controlling molecules are responsible for directing cell specialization, however they are still actively working to identify the specific molecules that control normal skin development. Scientists recognize skin stem cells are the decision-makers that direct the production of new skin cells, as is evidenced by the daily shedding of dead stratum corneum epithelium.3 If skin stem cells did not preside over and create skin cell replacements, they certainly would suffer a fateful demise. Skin stem cells generate new skin to replace the cells lost every day and influence wound-healing. Skin begins with a single cell. One cell, dividing into two, then two into four and four into eight until there are billions of cells, patterned and diffuse, color-coded and clear, working-class and upper crust, ancient and young, defenders and helpers, assembled into a great, thriving mass that is a complete skin organ. And from this, millions drop from the skin daily and the replication process keeps new generations of cells in a replenishment course of action that can repeat itself more than 900 times during a life cycle of self-renewal. Cell lineage. The formation of working tissues during the development of multicellular organisms depends in part on specific patterns of mitotic cell division. A series of such cell divisions similar to a family tree is called cell lineage, which traces the progressive determination of cells, restricting their developmental potential and their differentiation into specialized cell types. Cell lineages are controlled by intrinsic factors—cells acting according to their history and internal regulators—as well as extrinsic factors such as cell-cell signals and environmental inputs. A cell lineage begins with stem cells. The stem cell name comes from the image of a plant stem, which grows upward, continuing to form more stems, while sending off leaves and branches to the side. The stem cell is as important to a differentiating skin cell as a branch is to a leaf. Healthy stem cells mean healthier, younger-acting skin. Stem cells and age management With current applications for treating and managing aging skin, scientists are focusing their research on adult stem cells located in the skin and are studying the potential of this cell type, coupled with its function related to chronological aging to help understand how the skin’s aging clock can be reset.2 Epidermal adult stem cells replenish and maintain the balance of cells within the skin tissue, and regenerate tissue caused by damage from a variety of sources, such as the sun, injury and acne. Age is the major adversary, and it diminishes the number of skin stem cells, making their ability to repair the skin less efficient. Plants have stem cells comparable to human stem cells. Unlike humans, plants contain totipotent stem cells with the potential to regenerate a whole plant. This action gives scientific rise to the benefits of the plant stem cells’ ability to regenerate new leaves, flowers, seeds or a whole, fresh plant. Unlike human stem cells, plant stem cells can de-differentiate and become a stem cell.2 The stem cell ingredient that has garnered much attention lately is the extract called Malus domestica, sourced from a rare Swiss apple identified as the Uttwiler Spatlauber. The Uttwiler Spatlauber apple is an endangered variety that is well-known for its excellent storability and longevity potential due to its long-living tissue stem cells. Fruit is known to oxidize quickly once removed from its primary host and exposed to the environment; however, this is not the case with the Uttwiler Spatlauber apple.2 It is an anomaly among fruit, resisting typical oxidation due to its high tannin content and long-living stem cells. In order to use the stem cells from this apple, scientists had to extract tissue from the plant to create cultures called explants. The explants are then scratched to create miniature wounds to stimulate the stem cells within the cultured plant tissue. This action induced the formation of new stem cells.2 Biotechnologies of plant stem cell extracts also isolate the substances involved in the plant’s defensive ability against environmental, physical and biological stressors. Scientists in Switzerland studied the liquid cell cultures derived from their extensive study of the Uttwiler Spatluber apple and have found that the stem cells extracted from it can stimulate human stem cell growth and protect skin stem cells from death due to UV overexposure, neutralizing free radicals and reversing the effects of photoaging of the skin. Other biotechnological research in botanical stem cell research is emerging quickly in professional skin care to benefit the management of aging skin.2 A revolutionary approach This is an exciting time to be in specialized skin care as a new approach to age management is becoming available through the use of stem cells. Professional age management of skin is all about extending and preserving the life energy of skin cells to help yield results for younger-acting skin. Current applications for treating aging skin will continue to lead scientists to focus their research on adult stem cells located in the skin, and the continued study of these cells, their function relating to aging and how they helps reset the skin’s aging clock, is groundbreaking and revolutionary. REFERENCES 1. www.SkinInc.com/treatments/facial/84014002.html (Accessed May 10, 2010) 2. C McKiver, Plant Stem Cells: A Cure for Aging?, Inside Cosmeceuticals (Aug 3, 2009) 3. R Barthel and D Aberdam, Epidermal stem cells, Journal of the European Academy of Dermatology & Venereology 19(4) 405–413 (2005)

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