If you have ever suffered from SAD (Seasonal Affective disorder) or have a lot of bone injuries from sport or naturally ageing, then you need to really pay attention to Vitamin D and sun exposure. When I hurt my knee a few years ago, the specialist surgeon said everyone in the UK should be on a Vitamin D supplement. He said he’d have less patients but he’d still be happy. Good attitude.
As we are having several days of sunshine I am reminded of the balance between too little and too much. In the UK it’s a big deal with too little most of the year. This is bad for us physically and mentally. I know, I know, you have heard it all before – but one more time ?. Reading about what you “should do” always feels like a parent is hanging over you – LOL. BUT READ ON AS I TOLD YOU TO DO.
Vitamin D is a vital nutrient that plays a crucial role in maintaining healthy bones, supporting the immune system, and regulating mood. Unlike most vitamins, our bodies can produce vitamin D naturally—but only with adequate exposure to sunlight. Because of this, it’s often referred to as the “sunshine vitamin.”
When your skin is exposed to ultraviolet B (UVB) rays from the sun, it starts the process of converting cholesterol into vitamin D. This makes sunlight one of the most efficient and accessible sources of vitamin D. Just 10 to 30 minutes of sun exposure several times a week can be enough for many people, depending on factors like skin tone, time of day, location, and season. People with lighter skin may need less time in the sun, while those with darker skin may need a bit more, as melanin can reduce the skin’s ability to produce vitamin D from sunlight.
However, getting enough sun isn’t always easy. People who live in northern latitudes, spend most of their time indoors, or wear clothing that covers most of their skin might not get sufficient sunlight to produce adequate vitamin D. In these cases, dietary sources and supplements become important. Foods like fatty fish (salmon, mackerel, sardines), egg yolks, fortified dairy products, and mushrooms exposed to UV light can help contribute to vitamin D intake.
A lack of vitamin D can lead to a range of health issues, including weakened bones (rickets in children, osteomalacia in adults), increased risk of infections, fatigue, and even mood disorders like depression. That’s why it’s important to monitor your vitamin D levels, especially during winter months or if you have limited sun exposure.
It’s also crucial to balance sun exposure with skin health. Overexposure to the sun can increase the risk of skin cancer, so it’s wise to avoid prolonged exposure during peak UV hours (typically between 10 a.m. and 4 p.m.) and to use sunscreen after your body has had enough time to produce vitamin D—usually after 10 to 20 minutes, depending on your skin.
Sunlight is a natural and effective way to get vitamin D, but it’s not always sufficient on its own. Being mindful of your sun exposure, diet, and possibly supplementing when needed can help ensure you maintain optimal vitamin D levels and overall well-being.
Marygrace is a highly qualified and experienced Psychotherapist and Hypnotherapist, dedicated to helping individuals overcome challenges and improve their lives. She earned her advanced professional diploma from the prestigious Institute of Clinical Hypnosis in London (2005) and holds a Bachelor of Arts degree in Sociology with a minor in Psychology from Regis University (Colorado). Her extensive training includes specialized master classes in Anxiety & Stress Management, Energy Therapies (including TFT), Life Coaching, Pain Management, and working with children.
A registered member of the AICH, and GHR (General Hypnotherapy Register), Marygrace is committed to ongoing professional development. She has served as a teaching assistant with the Institute of Clinical Hypnosis, regularly attending advanced courses to refine her skills. She is fully insured and holds an enhanced disclosure certification.
Marygrace’s passion for hypnotherapy stems from a personal experience. After successfully quitting smoking with the help of a hypnotherapist, she was inspired to empower others to make positive changes in their lives. This transformative experience ignited her desire to help people overcome challenges and achieve their full potential. Her genuine care and natural ability to connect with individuals of all ages, including children and young adults, drive her work. She is particularly motivated to assist clients in managing anxiety and the stresses of modern life.
Originally from the USA, Marygrace has resided in London since 1991. She lives with her son and practices in Putney, Wandsworth, South West London. In her leisure time, she enjoys swimming, walking, reading, traveling, learning new skills, and laughter.
