**Santa Fe Sunscreen: Altitude Lies About D?**
By Franklin Everett ShawThe sun feels amazing on your skin, doesn’t it? But living in Santa Fe, we all know that sunshine comes with a catch. The high altitude and intense New Mexico sun demand extra caution, especially when it comes to Vitamin D and sunscreen. It’s a delicate balancing act, and getting it wrong can lead to Vitamin D deficiency or, worse, increased skin cancer risk. Let’s break down how to navigate this unique environment and keep your skin healthy while soaking up the sun’s benefits.
Santa Fe sits at approximately 7,000 feet above sea level. This altitude significantly impacts the intensity of UV radiation. The higher you go, the thinner the atmosphere, and the less atmosphere there is to filter out harmful UV rays. This means you’re exposed to a much higher dose of UV radiation in Santa Fe compared to, say, sea level cities like San Diego.
Does this mean you need a higher SPF sunscreen? Not necessarily. SPF, or Sun Protection Factor, measures how well a sunscreen protects you from UVB rays, the primary cause of sunburn. An SPF 30 sunscreen blocks about 97% of UVB rays, while an SPF 50 blocks about 98%. The difference is minimal, and no sunscreen blocks 100% of UVB rays. The key is consistent and proper application, regardless of the SPF number.
However, the increased UV intensity in Santa Fe does mean you need to be more diligent about applying sunscreen. Reapply every two hours, or more frequently if you’re swimming or sweating. Don’t skimp on the amount – most people don’t use enough sunscreen. Aim for about one ounce (a shot glass full) to cover your entire body.
Now, let’s talk Vitamin D. Our bodies produce Vitamin D when our skin is exposed to UVB rays. Vitamin D is crucial for bone health, immune function, and overall well-being. The challenge in Santa Fe is getting enough Vitamin D without overexposing yourself to harmful UV radiation.
The common misconception is that you need a lot of sun exposure to produce sufficient Vitamin D. This isn’t true. For most people, 10-15 minutes of sun exposure on their face, arms, and legs a few times a week is enough to maintain adequate Vitamin D levels. This exposure should be without sunscreen.
But wait, isn’t that dangerous? Yes, prolonged sun exposure without protection is dangerous. The trick is to time your sun exposure strategically. Aim for early morning or late afternoon, when the sun’s rays are less intense. During these times, 10-15 minutes of unprotected sun exposure is unlikely to cause significant damage.
After your brief sun exposure, apply sunscreen liberally. Don’t forget often-missed areas like your ears, neck, and the tops of your feet. Consider using a broad-spectrum sunscreen, which protects against both UVA and UVB rays. UVA rays contribute to premature aging and skin cancer.
What about specific sunscreen recommendations available in Santa Fe? You can find excellent options at local stores like La Montanita Co-op, Natural Grocers, and even big chains like Target and Walgreens. Look for mineral-based sunscreens containing zinc oxide or titanium dioxide. These are generally considered safer and more effective than chemical sunscreens.
Some specific brands to consider include:
- Badger Balm: Widely available and known for its simple, natural ingredients.
- Thinksport: A popular choice for athletes and those who sweat a lot.
- Blue Lizard Australian Sunscreen: Formulated for sensitive skin and known for its unique bottle that changes color in UV light.
Remember to check the expiration date on your sunscreen. Sunscreen degrades over time and becomes less effective. Don’t hoard sunscreen from year to year; buy fresh sunscreen each season.
Diet also plays a role in Vitamin D levels. While sun exposure is the primary source of Vitamin D, you can also get it from certain foods. Fatty fish like salmon, tuna, and mackerel are good sources of Vitamin D. Fortified foods like milk, yogurt, and orange juice can also contribute to your Vitamin D intake.
However, relying solely on diet to meet your Vitamin D needs in Santa Fe is challenging. The sun’s intensity and your skin’s ability to produce Vitamin D are affected by altitude, skin pigmentation, and age. People with darker skin need more sun exposure to produce the same amount of Vitamin D as people with lighter skin. Older adults also tend to produce less Vitamin D.
Therefore, consider getting your Vitamin D levels checked by your doctor. A simple blood test can determine if you’re deficient. If you are, your doctor may recommend a Vitamin D supplement.
Many Santa Fe residents take Vitamin D supplements, especially during the winter months when sun exposure is limited. The recommended daily intake of Vitamin D is 600 IU (International Units) for adults under 70 and 800 IU for adults over 70. However, your doctor may recommend a higher dose depending on your individual needs.
One common mistake people make is taking too much Vitamin D. Vitamin D is a fat-soluble vitamin, meaning it’s stored in your body. Taking excessive amounts of Vitamin D can lead to toxicity, causing symptoms like nausea, vomiting, weakness, and frequent urination. Always follow your doctor’s recommendations regarding Vitamin D supplementation.
Another pitfall is relying on tanning beds for Vitamin D. Tanning beds primarily emit UVA rays, which don’t stimulate Vitamin D production as effectively as UVB rays. Furthermore, tanning beds significantly increase your risk of skin cancer. They are not a safe or effective way to boost your Vitamin D levels.
Living in Santa Fe presents unique challenges when it comes to sun exposure and Vitamin D. The high altitude and intense sun require a thoughtful approach to sunscreen use and Vitamin D intake. By following these guidelines, you can protect your skin from harmful UV radiation while ensuring you get enough Vitamin D for optimal health. Remember to consult with your doctor to determine your individual Vitamin D needs and to discuss any concerns you may have about sun exposure and skin cancer. Stay safe and enjoy the beautiful Santa Fe sunshine!