Striking a balance. How much sun is enough?
Here is a handy guide based on the new guidelines:- Sun protection is not recommended for most people if the UV Index is below 3. This is common during late autumn and winter in the southern parts of Australia, so the recommendation is to have some skin exposed in the middle of the day, on most days of the week, to support vitamin D production. Being physically active while outdoors will also help maintain vitamin D levels, for example, taking a brisk walk at lunchtime or gardening. As outdoor workers have extended periods of sun exposure, vitamin D deficiency is usually not an issue for this group, but increased risk of skin cancer is, so it is recommended that outdoor workers use sun protection measures throughout the year regardless of the UV Index.
- Whenever the UV Index is 3 or above (which is long periods of the day in summer), sun protection is vital for any outdoor activity that lasts for more than a few minutes. To check whether the UV Index is 3 or above, you can visit the website MyUV or download the free SunSmart app. In summer, a few minutes of mid-morning or mid-afternoon sun exposure to arms and hands on most days should be enough to maintain adequate vitamin D levels.
- Aim to expose larger areas of skin to sun for a shorter time rather than small areas for a longer time, because vitamin D production in each section of skin can become saturated.
- Vitamin D deficiency is more likely to affect dark-skinned, older adults, obese people, and those who wear concealing clothing for cultural or religious reasons. They should discuss with their doctor whether dietary supplementation is appropriate.