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Vitamin D Log

By admin | In Health & Lifestyle, Nutrition | on July 17, 2012

Simon getting some sun mid workout

As a followup to our many posts on the importance of vitamin D (D-Up, Wintertime Sun, Prego Superfoods), I wanted to do a survey on how much sun you all get on a weekly basis.   I recently read in an article that most people spend 90% of their day indoors.  While that was hard to comprehend, it is a realistic approximation considering work, commuting, and sleep.

Starting today, jot down (in your iPhones, gym notebooks, etc) approximately how many minutes each you spend in direct sunlight with no sunscreen, and your face, legs, and arms exposed to the sun. It doesn’t have to be exact, but commute time in a car does not count (bicycles ok). Just eating your lunch outside is an easy way to knock out a good 15-20 minutes daily.   Next week, I’ll post a follow up and see what you guys end up with.  It is summer after all there’s no excuse for avoiding the outdoors.

Don’t interpret this like the sleep challenge. I’m not asking you guys to get As Much Sun As Possible without sunscreen. Be smart. If you know you burn after 10 minutes, limit your exposure to 10 minute intervals! If you DO burn, go back to Sean’s home remedy post for some relief!

If you find you’re getting less than “20-30 minutes of afternoon sun for light skinned folks [and] a few times that for dark skinned folks” (Mark’s Daily Apple), you’ll need to supplement with vitamin D capsules.  Read more about vitamin D exposure here and here.


WOD 07.17.12

Press 3×5
Clean 3-3-3
RDL 3×3

4 Comments to "Vitamin D Log"

  • Amanda says:

    July 17, 2012 at 8:41 AM -

    I recently discovered that between two of my office buildings, it takes longer to drive than to walk (parking garage nightmares included). Another great reason for walking shoes at work.

    What about if it is overcast, cloudy, or during the “marine layer”? Thin clouds ok?

  • ruth says:

    July 17, 2012 at 8:52 AM -

    For the purpose of the log, just log minutes outdoors so you have an idea of how much time is spent potentially in the sun. However, to answer your question, Mark’s Daily Apple did a great followup post on this and says:

    “Clouds are another confounding factor for vitamin D, but in a very convoluted way. On a completely overcast day with heavy clouds blanketing the sky, 70-90% of the UVB is blocked, which translates to greatly reduced potential for natural D production. Partly cloudy skies, however, have a different effect. The UVB can actually reflect off of the denser clouds and increase in intensity, effectively scattering itself all over the place.

    The same thing can happen with UVA, too, but the effect is pretty meager.

    Full cloud coverage blocks most of it out. Spotty coverage blocks direct UVB, but may increase effective UVB. As long as you’re aware that UV is still present on semi-cloudy days, you can use your judgment.

    Read more: http://www.marksdailyapple.com/vitamin-d-confounding-factors/#ixzz20taGu3dV

  • Dewey says:

    July 17, 2012 at 12:50 PM -

    Does anyone know the transmission rate of sunlight through an untinted car window? I take naps in my car during lunch.

  • ruth says:

    July 17, 2012 at 1:40 PM -

    @Dewey, Roll that window down, yo! Here’s what Medline Plus (http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm) says:

    “Skin that is exposed to sunshine indoors through a window will not produce vitamin D”

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