![]() ![]() Remember that water and sand can reflect damaging UV rays and increase your chance of sunburn, so it’s important to find shade and use the other forms of sun protection. If you’re planning on going to the beach, consider going earlier in the morning or later in the afternoon. Try to seek shade during this time by going indoors, or finding an umbrella or shady tree. The sun is strongest during peak hours from 10am to 4pm. ![]() Make sure your sunglasses sufficiently protect your eyes against UV radiation by looking for ones that block 99 – 100% of UVA and UVB rays, or offer UV absorption up to 400nm. If you have a darker skin tone, your skin contains more melanin and you may need to spend more time in the sun to get the required amount of vitamin D. Wearing sunglasses will help protect your eyes and the tender skin around them. ![]() Like your skin, your eyes are also susceptible to damage from the sun. Also, make sure to wear a wide-brimmed hat so that it can cover up the top of your head, neck, face and ears. Not all clothing block UV rays equally, so UV protective clothing is advised. Cover upīesides sunscreen, covering up your body with hats and clothing are also good forms of sun protection. Check with your health care provider to see how much you should take.Related: Travel Is Good For The Soul, But Maybe Not The Skin 2. Some other foods, like milk and cereal, often have added vitamin D. Vitamin D-rich foods include egg yolks, saltwater fish, and liver. So many people try to get their vitamin D from other sources. However, too much sun exposure can lead to skin aging and skin cancer. Your body forms vitamin D naturally after exposure to sunlight. White UV-exposed mushrooms 8 8, cup: 366 IU. You can get vitamin D in three ways: through your skin, from your diet, and from supplements. To give you a sense of what you're working with (and why folks aren't hitting 5,000 IU per day from food alone), the following foods are the best sources of vitamin D out there: Trout, 3 ounces: 645 IU. ![]() Vitamin D also has a role in your nerve, muscle, and immune systems. A lack of vitamin D can lead to bone diseases such as osteoporosis or rickets. Calcium is one of the main building blocks of bone. Vitamin D helps your body absorb calcium. Vitamins are substances that your body needs to grow and develop normally. ![]()
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