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Sunshine: Good and Bad for a Woman's Health
The sun has developed a bad reputation of late. And with good reason: Skin cancer rates have increased significantly over the last several decades. But the health news on sunshine isn't all bad. The sun's ultraviolet (UV) rays help your body make vitamin D, a critical nutrient that helps keep your bones strong. So, what's a woman to do? Should you avoid the sun or seek it out?
POINT: TOO MUCH SUN BRINGS RISKS
Study after study has shown that exposure to the sun's rays can cause skin cancer. It's especially risky for fair-skinned women to spend a lot of time in the sun without protection.
Sunlight also has been implicated in
the development of cataracts. And, as you
probably know, a tan today will only age
your skin tomorrow, causing wrinkles
and roughness.
COUNTER POINT: NOT ENOUGH COULD BREAK BONES
Many middle-aged and elderly women have vitamin D deficiencies — in part
because they don't get enough sunshine. Vitamin D is critical for absorbing cal-
cium, which helps keep bones strong.
While it's not yet proven, some studies show that vitamin D also may protect against colon and breast cancer.
COMPROMISE: HOW TO GET
JUST ENOUGH
Women can protect their skin without
damaging their bones. You only need to
spend a short amount of time in the sun
each year for your body to manufacture
enough vitamin D.
Exactly how much is necessary? Some
experts say about five to 15 minutes out-
side in bright sunshine two or three times
a week during pleasant weather.
Women who burn easily should aim
for the lower amount. And don't forget
your sunscreen. Some research shows that
sunscreen does not interfere with vitamin D production.
This sunny schedule should keep your vitamin D supply healthy all year long. Sun exposure during the pleasant months of the year helps ensure an adequate sup-
ply through bad weather.
Women who don't get enough sunshine need to get their vitamin D from food sources, such as fortified milk. Or you might talk to your doctor about tak-
ing a vitamin D supplement.
Women younger than age 50 need 5
micrograms of vitamin D a day. Women
between ages 51 and 70 need 10 micro-
grams a day. After age 71, you need 15
micrograms a day.
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