**Santa Fe Sunscreen: Altitude Lies About D Youth?**
By Franklin Everett ShawThe sun feels different here. It’s not just a feeling; it’s a reality. Santa Fe, New Mexico, with its high altitude and clear skies, presents unique challenges and opportunities when it comes to Vitamin D and sun protection.
Here’s your guide to navigating the high-altitude sun of Santa Fe, ensuring you get enough Vitamin D while staying safe from harmful UV rays.
First, let’s understand the problem. Santa Fe sits at approximately 7,200 feet above sea level. At this altitude, the atmosphere is thinner, meaning less of the sun’s radiation is absorbed. This translates to significantly higher UV radiation levels compared to sea level.
Specifically, UV radiation increases by roughly 4-5% for every 1,000 feet of elevation. So, in Santa Fe, you’re looking at a 28-36% increase in UV exposure compared to being at sea level. This increased intensity affects both Vitamin D synthesis and the effectiveness of sunscreen.
Vitamin D synthesis occurs when UVB radiation interacts with a cholesterol compound in your skin. This starts a process that eventually leads to the production of Vitamin D in your kidneys. The increased UVB radiation in Santa Fe could mean you produce Vitamin D more efficiently. However, this is a double-edged sword.
The challenge is maximizing Vitamin D production without increasing your risk of sunburn and skin damage. The common mistake is thinking that because you’re getting more sun, you’re automatically getting enough Vitamin D. This isn’t necessarily true.
Several factors influence Vitamin D synthesis, including skin pigmentation, age, and the amount of skin exposed. Darker skin requires more sun exposure to produce the same amount of Vitamin D as lighter skin. Older adults are also less efficient at producing Vitamin D.
So, how do you optimize Vitamin D production in Santa Fe? The key is strategic sun exposure. Aim for 10-15 minutes of sun exposure on large areas of your skin (arms, legs, back) a few times a week. The best time for this is typically midday, when the sun’s rays are most intense.
However, never allow yourself to burn. If your skin starts to feel hot or turn pink, seek shade or cover up immediately. A good rule of thumb is to use the “shadow rule.” If your shadow is shorter than you are, the sun’s rays are at their strongest, and you’re more likely to burn.
Consider using a Vitamin D tracking app. These apps use your location, skin type, and the time of day to estimate how much Vitamin D you’re producing. While not a perfect substitute for a blood test, they can provide a helpful guide.
Now, let’s talk sunscreen. The increased UV radiation in Santa Fe means that sunscreen is even more critical than it is at lower altitudes. The common pitfall is using too little sunscreen or not reapplying it frequently enough.
The American Academy of Dermatology recommends using a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher. Broad-spectrum means it protects against both UVA and UVB rays.
But here’s the Santa Fe twist: consider “SPF boosting.” Because of the intense sun, layering sunscreen can provide better protection. Apply a base layer of SPF 30, let it absorb for 15 minutes, and then apply a second layer of SPF 30 or higher.
Think of it like this: SPF isn’t linear. SPF 30 blocks about 97% of UVB rays, while SPF 50 blocks about 98%. The difference seems small, but in Santa Fe’s intense sun, that extra 1% can make a difference.
Reapplication is crucial. Sunscreen should be reapplied every two hours, or more frequently if you’re swimming or sweating. Don’t forget often-missed areas like your ears, the back of your neck, and the tops of your feet.
Product recommendations? For a daily face sunscreen, EltaMD UV Clear Broad-Spectrum SPF 46 is a popular choice. It’s lightweight, non-comedogenic (won’t clog pores), and contains niacinamide, which can help reduce redness and inflammation. For body sunscreen, consider Neutrogena Ultra Sheer Dry-Touch Sunscreen SPF 55. It’s affordable, widely available, and provides good broad-spectrum protection.
For those engaging in outdoor activities like hiking in the Sangre de Cristo Mountains, consider a sport sunscreen like Thinksport SPF 50+. It’s water-resistant and designed to stay put even during strenuous activity.
What about Vitamin D supplements? Given the challenges of balancing sun exposure and sun protection in Santa Fe, supplementation is often a good idea. A Vitamin D blood test can help determine your current levels and guide your supplementation strategy.
Talk to your doctor about getting a 25-hydroxyvitamin D blood test. This test measures the amount of Vitamin D in your blood. The optimal range is generally considered to be between 30 and 50 ng/mL.
However, in Santa Fe, you might want to aim for the higher end of that range, especially during the winter months when sun exposure is limited. A common mistake is relying solely on sun exposure and not getting your Vitamin D levels checked.
If your Vitamin D levels are low, your doctor may recommend a supplement. Vitamin D3 (cholecalciferol) is generally considered to be the most effective form of Vitamin D. The recommended dose varies depending on your individual needs, but a common starting dose is 2,000-5,000 IU per day.
Remember, Vitamin D is fat-soluble, so it’s best absorbed when taken with a meal containing fat. Consider taking your Vitamin D supplement with breakfast or dinner.
Finally, be aware of the signs of Vitamin D deficiency. These can include fatigue, bone pain, muscle weakness, and depression. If you’re experiencing any of these symptoms, talk to your doctor.
Living in or visiting Santa Fe offers incredible opportunities to enjoy the outdoors. By understanding the unique challenges and opportunities presented by the high-altitude sun, you can protect your skin and optimize your Vitamin D levels. Don’t underestimate the power of the Santa Fe sun. Be smart, be proactive, and enjoy the sunshine safely.