June Jump-Start: 30-minutes to Healthier You | Winning Wednesday

Kick that SADness (1) to the curb and give your body a boost of vitamin D by connecting to the ultimate source of energy – THE SUN!

Sun Goddess Ramsey Lewis, Earth Wind & Fire

If you spend at least 30 minutes in the sun (10 minutes – for light to white skin) (2), your body’s skin will absorb enough sun rays to produce vitamin D to last throughout the winter. (3)

According to Andrew Weil, M.D.,

“the body will make 10,000 to 20,000 IU per day with moderate exposure to the summer sun“(4) .

An adult, 19-70 years of age, only needs 600 International Units of vitamin D for it to play its role in the absorption of calcium for strong bones and, producing the health benefits for a strong immune system.

Yet, most African-Americans aren’t even producing the recommended daily amount of vitamin D. (5)  Several factors that limit vitamin D production include:

  1. dark skin which allows for low absorption of the sun’s UV rays
  2. limited sunlight in the northern part of the United states
  3. obesity
  4. age

There’s now enough evidence to confirm that low-levels of vitamin D are linked to heart deaths, breast cancer, colon cancer, prostate cancer, osteoporosis, insomnia, depression, and weight gain (a catch-22 because if your body is obese, it will hold onto vitamin D like a dog with a bone).

This is one vitamin deficiency that we can easily eliminate without over-the-counter assistance or prescription.

From now until summer’s end you can stock up your reserves of vitamin D just by going for a 30-minute walk at noon or when the sun is highest in the sky.

Leave the sunscreen off, throw on your tank top, shorts and soak up those rays. Your body will thank you and the best part – sunlight is still FREE!

For More Information:


  1. http://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/basics/definition/CON-20021047
  2. https://www.sharecare.com/health/vitamin-d/naturally-produce-vitamin-d
  3. http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-why-you-need-vitamin-d
  4. http://www.drweil.com/drw/u/QAA400408/Storing-Enough-Vitamin-D.html
  5. http://www.webmd.com/osteoporosis/features/are-you-getting-enough-vitamin-d-calcium
  6. http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d?page=2
  7. http://scienceline.ucsb.edu/getkey.php?key=1048