Why We All Need More Sunshine

Laura Ingalls Wilder, the author of the Little House on the Prairie series, once wrote, "Some old-fashioned things like fresh air and sunshine are hard to beat."

She's not wrong, especially in light (no pun intended) of new research showing there may be a strong link between low levels of vitamin D and the development of type 2 diabetes. And if you already have diabetes, a lack of this essential nutrient can also worsen some diabetes-related symptoms.

Vitamin D is essential for the production of insulin—a hormone that helps regulate blood sugar levels. When vitamin D levels are low, insulin production can be impaired. Recent research has shown that people with lower blood vitamin D levels have an increased risk of developing type 2 diabetes.

For those who already have diabetes, low vitamin D levels can cause diabetic foot ulcers to be more severe, take longer to heal and have a greater risk of infection.

Whether or not you are at risk for type 2 diabetes, the unfortunate truth is that over 40% of Americans are vitamin D deficient. We need this essential nutrient to maintain strong bones and teeth, regulate cell growth, boost immunity and have a healthy metabolism.

It is recommended adults get at least 600 International Units (IU) of vitamin D daily, though people 70 and older may need up to 800 IU per day. (For context, a glass of whole milk provides about 98 IU.)

If you're not a big fan of dairy, you can get vitamin D from supplements and certain foods, such as fortified breakfast cereals, orange juice, plant-based milk, fatty fish, eggs and some mushrooms. However, the most effective method is to get some old-fashioned sunshine.

National Institutes of Health report that people can get 1000 IU of vitamin D in summer and spring through 10 to 15 minutes of sun exposure. In addition, sunshine has more benefits than just staving off diabetes.

Sunlight can reduce symptoms of depression, improve sleep quality and help lower the risk of certain cancers. Sunlight can also help reduce symptoms of psoriasis and other skin conditions. But, be careful while catching those rays. Practicing safe sun habits is important because too much sun exposure can lead to sunburns and other issues.

If you're headed outside, wear protective clothing, limit your time in direct sunlight and use sunscreen with an SPF of at least 30, which blocks 97% of the sun's UVB rays.

Need a way to get in a sunshiny mood? Revisit our Sunny Day Playlist at:

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