To Sunbathe or not to Sunbathe? That is the Question

Remember that we have been going out in the midday sun for the whole of our existence on this planet and like all the foods we have naturally eaten this form of “nutrition” is part of our evolution and our metabolisms have become dependant upon it, as we discussed last week.

So why has the incidence of skin cancers and malignant melanomas increased in recent years?

As reported in The Nutrition Practitioner journal1 recently, “the medical practice of heliotherapy – exposing patients to controlled amounts of sunlight to cure or alleviate various illnesses – was accepted practice in many countries from the late 19th to mid-20th century”. Indeed, the 1903 Nobel Prize was given to Dr Niels Finsen, a Danish Physician for his work using UV light to treat tuberculosis (TB).

Several leading physicians followed suit with clinics popular in Switzerland, the rest of Europe and on the south coast of England; you may have seen the famous footage of the TB clinic on the Isle of Wight, built to maximise exposure to the sun for thousands of patients. Dr Richard Hobday2 states on his website www.healingsun.com...

“Sunlight was prescribed by the physicians of Greece and Imperial Rome. During the 19th century the health benefits of exposure began to be investigated scientifically and during the first half of the 20th century sunlight therapy was widely practised. Sunlight was used to disinfect and heal the wounds of casualties during the First World War and in the years that followed, heliotherapy (to use the medical term) was a popular treatment for patients suffering from diseases such as tuberculosis and rickets.”

It was only after the 1940s that these practices began to be maligned and sun exposure linked to the rising incidence of skin cancers.

There is no dispute that this worrying statistic exists, but although we are given the impression that UV exposure is completely to blame, why the sudden rise after so many people found great benefit from heliotherapy?

We have to look at the dietary and environmental factors involved and use these as a way to learn and protect ourselves against the downsides of the cheapest health benefit we have. Simon Best writes that there has been no evidence found that the decrease of the ozone layer at the poles correlates with any increase in melanoma3. Citing a study of Punta Arenas, the city closest to the Antarctic ozone hole in South America, showed that the UV had “no noticeable effect” on health problems4.

More importantly, research is now highlighting the link between poor diets and an inability to counter UV damage; the early heliotherapists advocated “gradual, daily exposure to the sun, coupled with a nutritious diet, could cure many diseases and promote robust health”1. Dr Rollier, who at one time had 36 clinics in Switzerland in the early 20th century, observed that skin that is lacking in minerals does not respond as well as that which is fully nourished.

The rise of skin cancers has directly correlated with the decline in the eating of fresh fruit and vegetables, beneficial oils and wholegrains. This of course has also seen the shuffling in of processed foods and higher levels of saturated and hydrogenated fats in foods. The hindering of the correct healing and structure of the skin that this causes, predisposes a person to sunburn and increases the risk of skin cancer.

It was reported in the New York Times5 this month that a recent Australian study produced after ten years of observations, found that there was “a 40 per cent reduction in melanoma among sun worshippers who regularly ate fish”. Omega 3 oils found in oily fish are potent anti-inflammatory agents and support the immune system, so they may well be a factor in these statistics. It is important for us to eat both omega 3 and omega 6 oils; termed “essential fats” as we have to ingest them, cannot make them in the body and rely on them for important body functions, correct metabolism and skin structure. These are what waterproof us, keeping the skin supple, deficiencies often show as dry, cracked or problem skin, easily illustrating how such skin would be more prone to damage from intense UV light.

The ideal ratio for these fats is 2:1 of omega 3:6; omega 3 oils come from mainly oily fish, but also some seeds, grains and beans, but here they are also found with omega 6 oils. Our sources of these have increased – they are found in plants or their oils – especially key ingredients in processed foods; sunflower oil, safflower oil, vegetable oil etc. This has resulted in some people eating a ratio of as much as 1:20 and most about 1:2; this especially applies to vegetarians who are particularly advised to consider omega 3 supplementation.

Other nutritional factors for sun protection are:

1.	Dermatologist Roddie McKenzie at Edinburgh University suggests that the mineral selenium can protect the skin against UV damage. Its presence in the body as a protective antioxidant, helps to “quench” the oxidation that can lead to cancer. The National Diet and Nutrition Survey we discussed in a previous newsletter, shows that the average British diet lacks selenium – not surprising really, as non-organic soil has shown to be particularly depleted and it may not be getting into the usually good sources of brazil nuts, whole grains, sesame and sunflower seeds. Sources from fish may be better, but contamination of mercury in tuna may offset the benefits (to be discussed in a later newsletter). So, try to buy organic; again it has proven to be worth it.
2.	All antioxidants have been shown to be depleted in photoaged skin6. These are the vitamins A, C and E and the minerals zinc and selenium; these are found in fruit and vegetables, wholegrains, nuts, seeds, fish, chicken, red wine, green tea and pulses. At least achieving the minimum 5 portions a day of fruit and vegetables advised by the World Health Organisation is fundamental to health; this is conservative though, aim higher if you can and consider an antioxidant supplement. Variety is all important to achieve the full range and the following have particular significance:
3.	The carotenoids are a type of antioxidant; they are colourful, oil-soluble pigments (colours) that protect fatty tissues in the eyes, heart, skin, liver and kidneys from damage. The most important forms for sun protection are6,7,8: Lutein is a yellow pigment that is most protective against the high-energy, blue wavelengths of light from the visible spectrum. It is common in green leaves such as spinach where it importantly protects them as they look to the light for photosynthesis. It is also found in egg yolks, carrots, corn, some fruits, tomatoes and is not destroyed by cooking, but does need oil present to be absorbed – so apply olive oil to steamed vegetables and salads. Beta-carotene is made into vitamin A in the body and is common in green leaves (spinach, collards, kale; darker leaves have more beta-carotene than lighter ones); green peppers, orange vegetables including carrots, squash, sweet potatoes; palm oil. High doses have shown to decrease sun sensitivity and you should increase your intake before going on holiday, especially if you are fair – even to the point where you can see an orange hue to the palms of the hands. There is no risk of vitamin A toxicity with beta-carotene as the body only converts what it needs and the rest is used in other ways. Alpha-carotene is in many of the same sources as beta-carotene and apples, corn, peaches, potatoes, watermelon; palm oil. Cryptoxanthin is in apples, apricots, bell peppers, corn, lemons, oranges, persimmons, papaya, and paprika. Lycopene is in tomato juice, sauce, paste & fresh tomatoes; catsup; watermelon, pink grapefruit, papaya, pink guava. Astaxanthin in crustaceans, shellfish, salmon & trout.

Total Being Opinion

Once again, it is back to as natural as possible. Why do we continue to insist upon thinking we know better than Mother Nature? We were intended to go out into the sun and have evolved with this exposure as an important part of our metabolism. Our diets simultaneously allowed us to handle the potentially very damaging UV light by containing the very powerful protective agents in plants and fish. How do you think plants protect themselves against UV when they rely on photosynthesis? How is it that fish remain waterproofed and their skin has the same supple quality that we equate with good skin health?

Make sure that you read the guidelines for safe exposure set out in Part I of this article, go shopping for the foods mentioned above and then think about running naked through the grass, full to the gills with delicious, protective nutrients – feel healthier?

As a final note: do not use sun beds, they produce UVA and have been shown to cause skin cancer, natural is always best9.

References

1. Best S. Why sunlight benefits outweigh hazards. Nut. Pract. Journal: Part 1 Vol.4 Issue 2; Part 2 Vol.5 Issue 1
2. Hobday R. The Healing Sun. Findhorn Press, 1999
3. Br J Can. 1992; 65:916-21
4. Am J Pub Health 1995; 85(4): 546-50
5. Article: Melanoma: It’s down to omega-6, not the sun http://wddty.co.uk
6. Mukhtar H. Eat plenty of green leafy vegetables for photoprotection: emerging evidence. J Invest Dermatol. 2003 Aug;121(2):399-405
7. Stahl W, Sies H. Carotenoids and protection against solar UV radiation. Skin Pharmacol Appl Skin Physiol. 2002 Sep-Oct; 15(5):291-6. Review.
8. Lee J, Jiang S, Levine N, Watson R. Carotenoid supplementation reduces erythema in human skin after simulated solar radiation exposure. Proc Soc Exp Biolog Med. 2000 223:170-174.
9. Am J Epid. 1994; 140:691-9

 

Nutrion Archive Index

Walking back to happiness	The Rise of Obesity in our Children
To Sunbathe or not to Sunbathe?	What are we like?
Just don't mention the alcohol	Coping with cellulite
It's Not Like the Good Old Days	Why wheat can be a problem
Giving up Smoking	Vegan Nutrition
Alcohol and Nutritional damage	Vitamin Supplements
Breakfast	Headaches
The truth about vitamin C	Eating For a Healthy Pregnancy
Spring clean your skin	Insomnia
Is a low-fat diet good for you?	Supporting the Liver
Nutrition in Focus	Insulin Resistance
Syndrome X	Detox Treatment
Colds and flu	Super Foods for Fitness
Gout	Headache
Haemorrhoids	Pre pregnancy
Post Pregnancy	Acne From Hell 3
Acne From Hell 2	Acne From Hell 1
Case 3-3. Age 27 Female	Case 3-2. Age 27 Female
Case 3-1. Age 27 Female	Case 2. Male 30yrs
Case 1. Schoolgirl aged 15 yrs	Spring Clean
Summer/Spring Clean	Low Blood Sugar
Irritated Bowel Syndrome	Diarrhoea
Constipation	Wind
Water Retention	Berber Argan Oil
Digest and Absorb	Food Pyramid