We need sunlight for our body to produce enough vitamin D. A deficiency can lead to dangerous bone loss. On the other hand, UV rays pose dangers. What is the right size for bathing in the sun?
We all need sun – and not just for our souls. Our body needs sunlight to produce sufficient vitamin D. This is necessary so that calcium can be absorbed and incorporated into the bones.
A lack of vitamin D can lead to bone loss(osteoporosis). This disease is treacherous because, although it is asymptomatic, it is extremely dangerous. “It usually only becomes apparent when it is already too late,” says Diana Frey, Head of the Osteoporosis Center at the Department of Rheumatology at the USZ. This is when the weak bones break due to a fall, for example. Such fractures can be life-threatening, especially for older people. After the age of 50, around half of all women and almost one in five men suffer a bone fracture due to osteoporosis.
Healthy sunbathing: Finding the right balance
So soaking up the sun is healthy. However, the UV rays can lead to sunburn and the risk of skin cancer is also increased. So what is the right measure for sunbathing?
The Federal Office of Public Health (FOPH) has made calculations in this regard. Depending on the time of day and season, five minutes to an hour a day is enough to cover your vitamin D requirements. In the summer months it is about 30 minutes in the morning or 10 minutes in the afternoon – for people with very fair skin even a little less. According to the FOPH, even people with very sensitive skin cannot get sunburnt in this short time. For this reason, the FOPH recommends such short daily stays in the sun – short-sleeved and without sun cream.
In winter, however, the natural sunlight is not enough. However, as the body can store vitamin D for several months, the reserve from the warm months is sufficient for most people for the whole year. However, USZ rheumatologist Diana Frey recommends that older people who do not spend a lot of time outdoors take vitamin D drops as a substitute during the cold season.
Disease, not a symptom of old age
However, vitamin D alone is not enough to prevent bone loss. According to Frey, a healthy diet (especially sufficient calcium and protein), sufficient exercise, a low alcohol intake and abstaining from smoking are also important. “People in the risk group should also seek medical advice.” This includes anyone with a known family history of osteoporosis, anyone suffering from a chronic inflammatory disease, anyone taking cortisone, antidepressants or anti-hormones, or anyone who is immobile (e.g. paraplegics).
Early detection and treatment of osteoporosis
If there is an increased risk, osteoporosis can be clarified by measuring bone density. The therapy includes advice on a healthy lifestyle and, depending on the severity of the disease, additional medication. The USZ offers consultation, clarification, therapy and further examinations from a single source. Alternatively, the consultation can also take place with the family doctor after the diagnosis. For USZ expert Frey, it is important that osteoporosis is seen as a serious disease and not as a symptom of old age. “It’s not normal for someone to break their hip if they fall from a standing position, even if they are 90 years old.”