Sunshine

More sunlight means:

• Higher levels of serotonin in the body, which suppresses hunger and allows us to eat less in warmer weather.
• Higher levels of the sleep enhancing hormone melatonin at night.
• Higher levels of Vitamin D, which our bodies make from sunlight and use for a number of functions, including our immune system.

Levels of sunlight in the UK vary during the year. During a sunny summer sunlight levels are high enough to make the amount of Vitamin D we need and tide us over the grey days. In a wet and grey summer and the period between October and April, sunlight is not strong enough in the UK to make the daily amount our bodies need.

• Go out in the sun without sunscreen for 10 to 15 minutes a day. This is enough time for your body to make Vitamin D but not long enough for you to burn.
• You can't overdose on vitamin D from the sun - when your body has what it needs, any extra is broken down.
• Take Vitamin D3 supplements on grey summer days and daily from October to April.
• If worried you are at high risk of skin cancer (for instance a combination of very pale skin and having been burnt many times in the past) then don't go out without sunscreen and take a daily dose of vitamin D.

Sunbathe safely - know your SPF level
Fair/light skin: Moderate sun (UK) SPF20 ~~ Hot (The Med)  SPF30  ~~ Very Hot (US/Aus/Africa) SPF 40
Skins that tans easily: Moderate sun (UK) SPF15  ~~ Hot (The Med)  SPF25  ~~ Very Hot (US/Aus/Africa) SPF 30-40
Black/Asian skin: Moderate sun (UK) SPF15 ~~ Hot (The Med)  SPF15-25  ~~ Very Hot (US/Aus/Africa) SPF 25-40

[Good Housekeeping July 2013]