June Lessons
Presiding Kaylynn Birch
June 6 RS Presidency/Group Leadership Kaylynn Birch
June 13 Gospel Principles #10 Scriptures
Myrna Clark
June 20 Gospel Principles #11 The Life of Christ
June 27 Teaching for our Times General Talk from April 2009 Conference – “The Power of Priesthood” President Boyd K. Packer
Ramona Ford
The Sister of the Month
This month we are spotlighting Sister Mary Gallagher. I want to thank her for giving us an insight into her life. I am hoping that knowing a little about each other will help us become closer.
Ancestor of the Month
Sister Gallagher has provided us with some information about her ancestor. She gave me a short paragraph with some important details. I did a quick google search and came up with a list of stories from those with the same name as Sister Gallagher’s ancestor. It included this person’s date and place of birth, his parents, brothers and sisters, wives, with marriage dates, and children, with birthdates and places. It also give a brief references to the building of both the St. George and Salt Lake Temple – something that Sister Gallagher had in her history. I have also found an article, from ancestors.com concerning how to locate our ancestors.
Father’s Day
As with last month, we have a holiday this month that, depending on our circumstances, may evoke different feelings from some of us. Also, as all of our circumstances are different, some of what I am including may be more pertinent to some than it is to others. However, regardless of our circumstances, Father’s Day is a holiday that is important to all of us. No matter what our circumstances in this life, we all have a loving Heavenly Father (I work with a woman who’s earthly father was so abusive she requested having Heavenly Father to be listed as her father on her Baptismal Record). Last month I mentioned that it is important for us to help our children respect and honor us as mothers. It is also important for us to teach our children to respect and honor their earthly fathers and ultimately their Heavenly Father. In our last conference the importance of fathers and their role in the family was emphasized. It was noted that his role is to be as the head of the family. This does not make the mother’s role any less important. Part of her role is to openly recognize and support her husband in his role in the family. Although I recognize that this is easy for me to say, as a single sister, I feel confident that this is a principle that will bless us when we follow it. I have included some fun gifts to make for Father’s Day.
Scripture Thought
For the scripture I decided the one that shows our Heavenly Father’s deep love for us. John 3: 16 For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
June Recipes
There are a couple of recipes that would be suitable for Father’s Day. Also some fun recipes for the summer by Dian Thomas and some tips on Dutch Oven cooking along with some tips for summer safety. I have also included an article from Dian Thomas entitled “Twelve Ways to Make Dinner Fun.”
Health Tips
One of the fun parts of summer is being out in the sun. There are two sides to this – the good and the bad. On the negative side, exposure to the sun can lead to problems, including skin cancer. However, sun exposure can also be beneficial to us. I have included both the pros and cons.
Children and Summer
There are a few things that the combination of Summer and Children bring. As I was going through the June 2010 issue of Good Housekeeping, I found a section that deals with these issues – more time on the computer and more time lounging around (creating what Good Housekeeping calls the ‘Summer Slide’). The June issue also deals with money and children (which, given that summer can mean extra free time and boredom for children, can be a problem). In the section titled “Build Money Skills,” they write “If your kid is a video game virtuoso, make his playtime pay off by pointing him to The Great Piggy Bank Adventure (thegreatpibbybankadventure.com)”. This program, created by Walt Disney Imagineering and T. Rowe Price helps families talk about money and helps children gain crucial budgeting skills. As the children journey through the animated game, pick financial goals (i.e. a tree house), set savings goals, and learn to spend and earn money wisely. Since up to 4 people can play at one time (not to mention those watching, cheering, and advising), this could be a fun family home evening activity. They also give “4 New Facebook Rules” which include not using full names (use nicknames or first-middle name combos to maintain privacy), choosing tricky password and changing it every 3 to 6 months, Restricting access (using the “only friends” instead of “friends of friends”, and stick to the past (instead of broadcasting plans which give potential stalkers information on our children’s whereabouts) I have included the complete listing, along with suggestions on preventing the ‘summer slump,’ on the blog and in the email.
Sunday, May 30, 2010
Sister of the Month - Sister Mary Gallagher and her ancester Benjamin Thomas Mitchell
Mary Johanson Gallagher
I was born on July 5, 1941 to Fred & Mary Johanson. AS you can see I was named after my mother, which has always been an honor. I have two older sister (one is deceased), on brother in the middle and a younger sister.
I grew up on lower Springview Dr. at 666 Springview Dr. A fun neighborhood with lots of friends. 700 East was just a 2 lane highway, easy to cross to go to Crofts Store to get candy & ice-cream. I went to Wandamere Ward until the chapel was built on 700 East & Jepson Ave. I was in the Spring Glen Ward.
I went to elementary at Roosevelt when it was on the corner of 900 East & 3300 South. Junior High was at Granite Jr. High right next to High School. I attended Granite High & went to seminary across the street. I left school, & got married. I went back to school in 1976 that’s when I graduated from High School. I always believed in being an example for our children & much satisfaction for myself.
Since the Jr. High & High School were connected, you couldn’t tell if you were in Jr. or Senior high. That’s where I met Larry. He had a new 1956 Ford & about 5 of my friends & I walked to & from school together, we said that’s the car we want to ride home in. We got our ride & I was the last one to be dropped off. The rest is history; we dated that spring & summer. He asked me to marry him on Christmas. We were married in March & sealed in the Salt Lake Temple 1 ½ years later.
My Grandmother lived where we do now & had a basement apartment. We rented from her, she enjoyed our company. WE had been married for almost 5 years & had 3 children when Larry was called to active duty with the National Guard. (He had already served with them for 6 years). He left & after 2 months, sent for me & the children to join him in Tacoma, Washington as he was stationed at Fort Lewis. We had no idea how long he would be gone, so I was grateful we could join him.
We had the church & we were grateful, as that was our family. Many members had been called from Utah & Idaho. We had many friends, got involved & participated in activities the church had to offer, like road shows & I did visiting teaching. Larry was on the rifle team so he would go to the base as if he had a full time job. No weekends unless it was training camps.
Renting from Grandma was a plus, as she let us keep our apartment & pay her partial rent. Larry got released after a year of service. We returned home to find Grandma was not doing well & was in a Care Facility. We didn’t know rather she would be able to come back home to buy. Grandma went to live with my parents, as she could no longer be alone, & asked if we wanted to buy the house. We’ve been here ever since & had another child.
I’ve had many callings in the church, it started as Mia maid teacher, Ward Young Women’s President twice, as well as Stake Young Women’s President, Young Women’s was my favorite, then I was called to be Gospel Doctrine teacher for 1 ½ years that was my most challenging. I know the Lord knew that would be the only way then, that I would read the Book of Mormon & Doctrine & Covenants all the way through as we would be teaching in Young Women the importance of reading these books. I have always believed in being an example, now that was one I could do thanks to that calling. I also served as Primary President, than Relief Society President. All of my callings were my favorites in their special way. I have been blessed in so many ways from the callings I have had. I am now a Ward Missionary & Visiting teachings coordinator & blessings come from serving.
I started working for the school lunch program when our youngest was 4. I was asked to start the Elementary lunch program in the city schools. I did that for 10 years. During that time I served as President of the SL School Foods Assn. & was on the Utah School Board. When our youngest was 14, I was told about a job working for a Podiatrist. I had no training in that area & was concerned about working full time. It was 4 days a week & weekends off. I applied & took a test to see if I qualified for the job. I must of passed as I was with him for 19 years. When he retired I was sold with the practice to a young Podiatrist just starting. I could leave after a year but I enjoyed working with him & I loved our patients. I was with him for 8 years than retired in 2004 to be with Larry who retired in 2000.
There was 3 things I wanted to do in my lifetime besides water ski, it was to snow ski, to be a certified scuba diver & kite flying, that was the hard one, I was able to go parasailing so that counted as my kite flying, so I did all 3. I love to travel, exercise, go to Monroe, Utah where we have a trailer, we call it our 2nd home. There, we can garden, ride our ATV’s, & have family gatherings on most holidays. I love being with the family. I also enjoy reading.
We have 4 children, 10 grandchildren & 3 great grandchildren. Life has been good with many blessings. My testimony started as a young child singing Joseph Smith First Prayer in a Primary program & blessings my father gave me. Being married is serving in our own ward at this time. I love to be able to help others. Not I need to do my genealogy more faithfully.
Pioneer Story
This history was on my Mothers, Daughters of the Utah Pioneers form. It’s about Benjamin Thomas Mitchell; I believe he is my great, great Grandfather. He helped plan & build the St. George Temple, also the Salt Lake Temple. He helped Brigham Young plan & layout Salt Lake City. He escorted several companies into the Salt Lake Valley, one in 1853. He helped plan & build City Hall.
I was born on July 5, 1941 to Fred & Mary Johanson. AS you can see I was named after my mother, which has always been an honor. I have two older sister (one is deceased), on brother in the middle and a younger sister.
I grew up on lower Springview Dr. at 666 Springview Dr. A fun neighborhood with lots of friends. 700 East was just a 2 lane highway, easy to cross to go to Crofts Store to get candy & ice-cream. I went to Wandamere Ward until the chapel was built on 700 East & Jepson Ave. I was in the Spring Glen Ward.
I went to elementary at Roosevelt when it was on the corner of 900 East & 3300 South. Junior High was at Granite Jr. High right next to High School. I attended Granite High & went to seminary across the street. I left school, & got married. I went back to school in 1976 that’s when I graduated from High School. I always believed in being an example for our children & much satisfaction for myself.
Since the Jr. High & High School were connected, you couldn’t tell if you were in Jr. or Senior high. That’s where I met Larry. He had a new 1956 Ford & about 5 of my friends & I walked to & from school together, we said that’s the car we want to ride home in. We got our ride & I was the last one to be dropped off. The rest is history; we dated that spring & summer. He asked me to marry him on Christmas. We were married in March & sealed in the Salt Lake Temple 1 ½ years later.
My Grandmother lived where we do now & had a basement apartment. We rented from her, she enjoyed our company. WE had been married for almost 5 years & had 3 children when Larry was called to active duty with the National Guard. (He had already served with them for 6 years). He left & after 2 months, sent for me & the children to join him in Tacoma, Washington as he was stationed at Fort Lewis. We had no idea how long he would be gone, so I was grateful we could join him.
We had the church & we were grateful, as that was our family. Many members had been called from Utah & Idaho. We had many friends, got involved & participated in activities the church had to offer, like road shows & I did visiting teaching. Larry was on the rifle team so he would go to the base as if he had a full time job. No weekends unless it was training camps.
Renting from Grandma was a plus, as she let us keep our apartment & pay her partial rent. Larry got released after a year of service. We returned home to find Grandma was not doing well & was in a Care Facility. We didn’t know rather she would be able to come back home to buy. Grandma went to live with my parents, as she could no longer be alone, & asked if we wanted to buy the house. We’ve been here ever since & had another child.
I’ve had many callings in the church, it started as Mia maid teacher, Ward Young Women’s President twice, as well as Stake Young Women’s President, Young Women’s was my favorite, then I was called to be Gospel Doctrine teacher for 1 ½ years that was my most challenging. I know the Lord knew that would be the only way then, that I would read the Book of Mormon & Doctrine & Covenants all the way through as we would be teaching in Young Women the importance of reading these books. I have always believed in being an example, now that was one I could do thanks to that calling. I also served as Primary President, than Relief Society President. All of my callings were my favorites in their special way. I have been blessed in so many ways from the callings I have had. I am now a Ward Missionary & Visiting teachings coordinator & blessings come from serving.
I started working for the school lunch program when our youngest was 4. I was asked to start the Elementary lunch program in the city schools. I did that for 10 years. During that time I served as President of the SL School Foods Assn. & was on the Utah School Board. When our youngest was 14, I was told about a job working for a Podiatrist. I had no training in that area & was concerned about working full time. It was 4 days a week & weekends off. I applied & took a test to see if I qualified for the job. I must of passed as I was with him for 19 years. When he retired I was sold with the practice to a young Podiatrist just starting. I could leave after a year but I enjoyed working with him & I loved our patients. I was with him for 8 years than retired in 2004 to be with Larry who retired in 2000.
There was 3 things I wanted to do in my lifetime besides water ski, it was to snow ski, to be a certified scuba diver & kite flying, that was the hard one, I was able to go parasailing so that counted as my kite flying, so I did all 3. I love to travel, exercise, go to Monroe, Utah where we have a trailer, we call it our 2nd home. There, we can garden, ride our ATV’s, & have family gatherings on most holidays. I love being with the family. I also enjoy reading.
We have 4 children, 10 grandchildren & 3 great grandchildren. Life has been good with many blessings. My testimony started as a young child singing Joseph Smith First Prayer in a Primary program & blessings my father gave me. Being married is serving in our own ward at this time. I love to be able to help others. Not I need to do my genealogy more faithfully.
Pioneer Story
This history was on my Mothers, Daughters of the Utah Pioneers form. It’s about Benjamin Thomas Mitchell; I believe he is my great, great Grandfather. He helped plan & build the St. George Temple, also the Salt Lake Temple. He helped Brigham Young plan & layout Salt Lake City. He escorted several companies into the Salt Lake Valley, one in 1853. He helped plan & build City Hall.
Tips for Finding Your Immigrant Ancestors
Tips For Finding Your Immigrant Ancestors, Part 1 from ancestry.com
http://www.ancestry.com/learn/library/article.aspx?article=4
Between the year 1607 and the 1920s, it is estimated that over 30 million people immigrated to America. While finding the origins of your immigrant ancestors can be one of the most difficult aspects of family history research, it can also be one of the most rewarding. In this first installment of a two-part series, I will discuss how to get started on the trail of immigrant ancestors.
Your first step is to learn all that you can about your immigrants by searching for home sources and talking to the oldest members of your family. Are there birth, marriage, and death certificates, photographs, newspaper clippings, letters from their old country? With which church were they affiliated? Did they marry in America or in another country? Do probate records mention someone's residence in a foreign country? Are there diaries, church certificates, biographical sketches, newspaper obituaries, funeral cards, military records, or a family Bible? Gravestones sometimes show a birthplace or country of origin.
You may find immigration clues in the International Genealogical Index or Ancestral File www.familysearch.org and on compact discs at many libraries. Similar to the Ancestral File, the new Pedigree Resource File on compact disc may provide important clues. Family histories (genealogies), local histories, biographies, and other compiled sources may also provide clues to immigrant origins. You will want to search the Internet for genealogies, indexes, and immigration sources.
Ancestry.com indexes some major immigration reference sources, including Founders of New England, Morton Allen Directory of European Passenger Steamship Arrivals, New England Immigrants, 1700-1775, Pennsylvania German Pioneers, Wuerttemberg Emigration Index, and others.
Immigration Sources
One of the first places to begin searching for your immigrant ancestors is in the federal census schedules.
Although the 1850 U.S. census was the first to show the birthplace (state or country) of all people listed, the best approach would be to begin with the most recent census available, the 1920 census, and work backwards every ten years to 1850 (with the exception of the 1890 census which was mostly destroyed by fire). Census records, which are more complete in later years, give immigration information, and are more completely indexed.
Naturalization (citizenship) records may also prove useful. These records begin in the 1790s and include declaration of intentions and petitions for citizenship. They show information about the immigrant's arrival and place of origin. Two reference sources of interest are: They Became Americans: Finding Naturalization Records and Ethnic Origins, by Loretto Dennis Szucs, and American Naturalization Records, 1790-1990, by John J. Newman.
The largest collection of federal and local naturalization records in the country is on microfilm at the Family History Library in Salt Lake City (see the Family History Library Catalog for microfilm numbers). If needed, you can also write to the federal, state, or municipal court that issued the naturalization. For naturalization records after 1906, contact the nearest office of the Immigration and Naturalization Service, or write to the National Archives (National Archives and Records Administration, 700 Pennsylvania Avenue, NW Washington, DC 20408).
Passport applications may also be helpful in tracing immigrant origins. These records begin in 1795; the originals are available at the National Archives. Passports before 1930 are on microfilm at the Family History Library and they are indexed.
Next time: More on the various sources that will help you track down your immigrant ancestors, along with a bibliography of essential printed sources on the topic.
http://www.ancestry.com/learn/library/article.aspx?article=4
Between the year 1607 and the 1920s, it is estimated that over 30 million people immigrated to America. While finding the origins of your immigrant ancestors can be one of the most difficult aspects of family history research, it can also be one of the most rewarding. In this first installment of a two-part series, I will discuss how to get started on the trail of immigrant ancestors.
Your first step is to learn all that you can about your immigrants by searching for home sources and talking to the oldest members of your family. Are there birth, marriage, and death certificates, photographs, newspaper clippings, letters from their old country? With which church were they affiliated? Did they marry in America or in another country? Do probate records mention someone's residence in a foreign country? Are there diaries, church certificates, biographical sketches, newspaper obituaries, funeral cards, military records, or a family Bible? Gravestones sometimes show a birthplace or country of origin.
You may find immigration clues in the International Genealogical Index or Ancestral File www.familysearch.org and on compact discs at many libraries. Similar to the Ancestral File, the new Pedigree Resource File on compact disc may provide important clues. Family histories (genealogies), local histories, biographies, and other compiled sources may also provide clues to immigrant origins. You will want to search the Internet for genealogies, indexes, and immigration sources.
Ancestry.com indexes some major immigration reference sources, including Founders of New England, Morton Allen Directory of European Passenger Steamship Arrivals, New England Immigrants, 1700-1775, Pennsylvania German Pioneers, Wuerttemberg Emigration Index, and others.
Immigration Sources
One of the first places to begin searching for your immigrant ancestors is in the federal census schedules.
Although the 1850 U.S. census was the first to show the birthplace (state or country) of all people listed, the best approach would be to begin with the most recent census available, the 1920 census, and work backwards every ten years to 1850 (with the exception of the 1890 census which was mostly destroyed by fire). Census records, which are more complete in later years, give immigration information, and are more completely indexed.
Naturalization (citizenship) records may also prove useful. These records begin in the 1790s and include declaration of intentions and petitions for citizenship. They show information about the immigrant's arrival and place of origin. Two reference sources of interest are: They Became Americans: Finding Naturalization Records and Ethnic Origins, by Loretto Dennis Szucs, and American Naturalization Records, 1790-1990, by John J. Newman.
The largest collection of federal and local naturalization records in the country is on microfilm at the Family History Library in Salt Lake City (see the Family History Library Catalog for microfilm numbers). If needed, you can also write to the federal, state, or municipal court that issued the naturalization. For naturalization records after 1906, contact the nearest office of the Immigration and Naturalization Service, or write to the National Archives (National Archives and Records Administration, 700 Pennsylvania Avenue, NW Washington, DC 20408).
Passport applications may also be helpful in tracing immigrant origins. These records begin in 1795; the originals are available at the National Archives. Passports before 1930 are on microfilm at the Family History Library and they are indexed.
Next time: More on the various sources that will help you track down your immigrant ancestors, along with a bibliography of essential printed sources on the topic.
Summer Food Safety Tips
Summer Food Safety Tips
Summer is the time for barbecues and picnics. The biggest party crasher at summer picnic and buffets is food borne bacteria. You can't see them, you can't taste them - but you sure can feel them if illness occurs hours or days later.
Each year about one in every ten Americans has an illness caused by food. Most of these cases result in simple stomachaches or diarrhea. If you prepare and then store foods properly, they will never leave their calling card behind. It's up to you to select, store, prepare, and then serve safe foods for you and your family.
The most important steps to keep these uninvited guests away are very easy to do:
Buffet and Party Safety
Also includes what to do if your guests have been delayed at least an hour,
Food Safety
IF IN DOUBT, THROW IT OUT! - If you have any question in your mind about the freshness or safety of eating a food product, throw it out. It is better to be safe than sorry!
Picnic Safety Tips
There is nothing more American than the picnic. Picnics can take on many forms, such as the community picnic, friends and neighbors, tailgate parties, or ball games. There is also one sure thing at every picnic-lots of good food. The important point is to have safe and healthy food, not food that can cause food borne illness. Always prepare and store food properly.
Summer Safety Tips
Summer is the time for barbecues and picnics. The biggest party crasher at summer picnic and buffets is food borne bacteria. You can't see them, you can't taste them - but you sure can feel them if illness occurs hours or days later.
Dut
Summer is the time for barbecues and picnics. The biggest party crasher at summer picnic and buffets is food borne bacteria. You can't see them, you can't taste them - but you sure can feel them if illness occurs hours or days later.
Each year about one in every ten Americans has an illness caused by food. Most of these cases result in simple stomachaches or diarrhea. If you prepare and then store foods properly, they will never leave their calling card behind. It's up to you to select, store, prepare, and then serve safe foods for you and your family.
The most important steps to keep these uninvited guests away are very easy to do:
Buffet and Party Safety
Also includes what to do if your guests have been delayed at least an hour,
Food Safety
IF IN DOUBT, THROW IT OUT! - If you have any question in your mind about the freshness or safety of eating a food product, throw it out. It is better to be safe than sorry!
Picnic Safety Tips
There is nothing more American than the picnic. Picnics can take on many forms, such as the community picnic, friends and neighbors, tailgate parties, or ball games. There is also one sure thing at every picnic-lots of good food. The important point is to have safe and healthy food, not food that can cause food borne illness. Always prepare and store food properly.
Summer Safety Tips
Summer is the time for barbecues and picnics. The biggest party crasher at summer picnic and buffets is food borne bacteria. You can't see them, you can't taste them - but you sure can feel them if illness occurs hours or days later.
Dut
Dutch Oven Cooking
Dutch Oven Basic By Dian Thomas
This weekend I had guests in from Texas. The first thing they asked me was, “How can we cook in the Dutch oven you sent us?” I used the delicious Pistol Rock Chicken recipe that I shared with you last week to start out. Their next question was, “Can I cook fish and make biscuits?”
I knew that is was time to go over the basics, now that their interest was really us. So Monday I cooked trout that a friend caught in a stream about four miles from my home — and then came the delicious golden brown biscuits.
Cooking in a Dutch oven is much like painting by number. Below I will go through the basics of Dutch oven cooking, and if you follow the basic rules you will turn out the most incredible dish time after time after time.
Virtually any method of cooking you encounter on a daily basis can be adapted for Dutch oven use — baking, braising, boiling, frying, stewing and roasting.
Temperature Control
Most baking recipes require a temperature setting of 325ºF. An easy method to get a temperature of 325ºFahrenheit within your Dutch oven is to subtract or add the number 3 to the size of your Dutch oven to determine the number of charcoal briquettes to use underneath and on top. Find the size of the Dutch oven you use (see chart below) to know the correct number of briquettes.
Size of Oven Top Bottom
8-inch 11 5
10-inch 13 7
12-inch 15 9
14-inch 17 11
16-inch 19 13
Dutch Oven 325° Temperature — Briquette Quantities
The following example uses the formula for a 12-inch Dutch oven.
* Subtract 3 from 12, which equals 9 — the number of briquettes to place beneath the oven.
* Take the number 12 and add 3, which equals 15 — the number of briquettes to place on the lid of the oven.
With this formula, 9 briquettes go underneath and 15 briquettes are placed on the top of the lid of a 12-inch Dutch oven to cook at 325ºF. One-third of the heat will be underneath the Dutch oven, and two-thirds of the heat will be on top. Heat rises, so you do not need as many coals on the bottom of the oven.
Arrange briquettes so they are evenly spaced under the Dutch oven and on its lid. Also, you always need to rotate your Dutch oven a quarter turn every 15 minutes to avoid hot spots. Replace briquettes with new coals as they burn out.
Temperature control is determined by charcoal briquette placement.
Baking in a Dutch Oven
Most people would never dream of baking outdoors, but the most flavorful treats can be baked in a Dutch oven. Cake, pie, and biscuits cooked in your kitchen take about the same time in a Dutch oven. Baking can be done directly in the Dutch oven bottom, or by placing a pan in the oven elevated on rocks, canning jar rings, a Dutch oven rack, a round cookie cooling rack or small wads of foil. When elevating your food, t emperature control is determined by charcoal briquette placement. In a Dutch oven, you create an oven like the one at home, which allows hot air to circulate around the pan. This is the easiest way to bake in a Dutch oven.
I suggest taking a prepared pie with you and cooking it at your camping site. In a 12-inch Dutch oven, place 12 hot coals on the bottom and 17 on top of the lid to create a 375ºFahrenheit oven, and bake 30 to 40 minutes.
Rocks elevate baking pans for pies, cakes or bread. Perfect pie, baked inside a Dutch oven.
Roasting Foods in a Dutch Oven
Most roasting recipes require a temperature of 375ºF. or higher. To achieve a high-temperature oven, you need to use additional coals on the lid and underneath. Preheat the Dutch oven for 10 or more minutes before filling it. For example, to reach 375ºF. in a 12-inch Dutch oven, use 11 coals under the Dutch oven and 17 hot coals on the lid.
Frying Foods in a Dutch Oven
To sauté food in a Dutch oven, place charcoal briquettes under the oven in a checkerboard pattern, using the same number of briquettes as the size of the Dutch oven. For example, a 12-inch Dutch oven requires 12 briquettes underneath.
To fry foods in deep oil in a Dutch oven, place charcoal briquettes under the Dutch oven using 3 or 4 more briquettes than the size of the Dutch oven. For example, a 12-inch Dutch oven would require 15 to 16 briquettes underneath.
Simmering Foods in a Dutch Oven
For simmering foods, start with a 325ºF. oven and let the coals cool as your food cooks. Do not replace briquettes as you would to continue baking at 325ºF. Hot coals are enough to simmer foods for 1 to 1 1/2 hours, especially when you tap the ashes off which adds more oxygen to the coals.
Stack multiple Dutch ovens for easy and convenient cooking.
Stacking Multiple Dutch Ovens
When cooking several different dishes at the same time, stack the pots to save space and briquettes. Stacking works best if you put the food to be baked at the bottom of the stack and add
Dutch ovens with shorter cooking times on top. Food to be sautéed is in the smallest oven at the top of the stack. Always stack the largest Dutch oven at the bottom and decrease in size as you stack. Add three briquettes to the number of inches of each pot and put that many briquettes on each lid.
This weekend I had guests in from Texas. The first thing they asked me was, “How can we cook in the Dutch oven you sent us?” I used the delicious Pistol Rock Chicken recipe that I shared with you last week to start out. Their next question was, “Can I cook fish and make biscuits?”
I knew that is was time to go over the basics, now that their interest was really us. So Monday I cooked trout that a friend caught in a stream about four miles from my home — and then came the delicious golden brown biscuits.
Cooking in a Dutch oven is much like painting by number. Below I will go through the basics of Dutch oven cooking, and if you follow the basic rules you will turn out the most incredible dish time after time after time.
Virtually any method of cooking you encounter on a daily basis can be adapted for Dutch oven use — baking, braising, boiling, frying, stewing and roasting.
Temperature Control
Most baking recipes require a temperature setting of 325ºF. An easy method to get a temperature of 325ºFahrenheit within your Dutch oven is to subtract or add the number 3 to the size of your Dutch oven to determine the number of charcoal briquettes to use underneath and on top. Find the size of the Dutch oven you use (see chart below) to know the correct number of briquettes.
Size of Oven Top Bottom
8-inch 11 5
10-inch 13 7
12-inch 15 9
14-inch 17 11
16-inch 19 13
Dutch Oven 325° Temperature — Briquette Quantities
The following example uses the formula for a 12-inch Dutch oven.
* Subtract 3 from 12, which equals 9 — the number of briquettes to place beneath the oven.
* Take the number 12 and add 3, which equals 15 — the number of briquettes to place on the lid of the oven.
With this formula, 9 briquettes go underneath and 15 briquettes are placed on the top of the lid of a 12-inch Dutch oven to cook at 325ºF. One-third of the heat will be underneath the Dutch oven, and two-thirds of the heat will be on top. Heat rises, so you do not need as many coals on the bottom of the oven.
Arrange briquettes so they are evenly spaced under the Dutch oven and on its lid. Also, you always need to rotate your Dutch oven a quarter turn every 15 minutes to avoid hot spots. Replace briquettes with new coals as they burn out.
Temperature control is determined by charcoal briquette placement.
Baking in a Dutch Oven
Most people would never dream of baking outdoors, but the most flavorful treats can be baked in a Dutch oven. Cake, pie, and biscuits cooked in your kitchen take about the same time in a Dutch oven. Baking can be done directly in the Dutch oven bottom, or by placing a pan in the oven elevated on rocks, canning jar rings, a Dutch oven rack, a round cookie cooling rack or small wads of foil. When elevating your food, t emperature control is determined by charcoal briquette placement. In a Dutch oven, you create an oven like the one at home, which allows hot air to circulate around the pan. This is the easiest way to bake in a Dutch oven.
I suggest taking a prepared pie with you and cooking it at your camping site. In a 12-inch Dutch oven, place 12 hot coals on the bottom and 17 on top of the lid to create a 375ºFahrenheit oven, and bake 30 to 40 minutes.
Rocks elevate baking pans for pies, cakes or bread. Perfect pie, baked inside a Dutch oven.
Roasting Foods in a Dutch Oven
Most roasting recipes require a temperature of 375ºF. or higher. To achieve a high-temperature oven, you need to use additional coals on the lid and underneath. Preheat the Dutch oven for 10 or more minutes before filling it. For example, to reach 375ºF. in a 12-inch Dutch oven, use 11 coals under the Dutch oven and 17 hot coals on the lid.
Frying Foods in a Dutch Oven
To sauté food in a Dutch oven, place charcoal briquettes under the oven in a checkerboard pattern, using the same number of briquettes as the size of the Dutch oven. For example, a 12-inch Dutch oven requires 12 briquettes underneath.
To fry foods in deep oil in a Dutch oven, place charcoal briquettes under the Dutch oven using 3 or 4 more briquettes than the size of the Dutch oven. For example, a 12-inch Dutch oven would require 15 to 16 briquettes underneath.
Simmering Foods in a Dutch Oven
For simmering foods, start with a 325ºF. oven and let the coals cool as your food cooks. Do not replace briquettes as you would to continue baking at 325ºF. Hot coals are enough to simmer foods for 1 to 1 1/2 hours, especially when you tap the ashes off which adds more oxygen to the coals.
Stack multiple Dutch ovens for easy and convenient cooking.
Stacking Multiple Dutch Ovens
When cooking several different dishes at the same time, stack the pots to save space and briquettes. Stacking works best if you put the food to be baked at the bottom of the stack and add
Dutch ovens with shorter cooking times on top. Food to be sautéed is in the smallest oven at the top of the stack. Always stack the largest Dutch oven at the bottom and decrease in size as you stack. Add three briquettes to the number of inches of each pot and put that many briquettes on each lid.
Father's Day gifts from Children's Friend Magazine
Father’s Day Gifts By Alan W. Farrant Friend, Jun 1995, 26
Pencil Holder
To make this gift, you will need: an empty clear glass jar or soup can (make sure there are no sharp edges around the top), old magazines, scissors, clear-drying glue, a small dish, water, and several new pencils.
1. Remove the label, then wash and dry the jar or can.
2. Find words or pictures in old magazines that describe or remind you of your dad and cut them out. Glue the clippings on the jar or can until it is completely covered. Let dry.
3. Put some glue into a small dish, thin it with a little water, and mix. With your fingers, spread the glue mixture lightly over all the clippings and let dry.
4. Place the pencils in the holder, and your gift is ready!
Dandy-Sandy Picture
To make a picture, you will need: a pencil, medium sandpaper, crayons, a cookie sheet, and an oven (use with an adult’s help).
1. With the pencil, sketch a simple picture on the rough side of the sandpaper. You could also include the word “Dad,” but make sure that the letters are big enough to color.
2. Color the picture and letters (if included), pushing down hard with the crayon. Color until the sandpaper barely shows through. The more colors you use in your picture, the prettier it can be.
3. Place the sandpaper picture on a cookie sheet. Ask an older person to heat the oven to 250° F (120° C). When it is heated, place the cookie sheet on the center rack. Keep the oven door open and watch the crayon melt in a few seconds. Have the older person remove the cookie sheet, then let your picture cool.
Father’s Day Gifts by Shirlee Jackson Friend, Jun 1972, 29
Father’s Day Cards
You will need: dried seeds (pumpkin, squash, watermelon), glue, construction paper, scissors, scraps of ribbon, dried leaves, dried wild grass, dried weeds, scraps of wallpaper, wrapping paper, colored construction paper, pieces of ribbon, yarn, needle, and thread. Look at the illustrated suggestions on this page. Decide what you want to do and use the ideas given.
Cut the colored paper to make folded card. Write your message on the inside of card. Glue the items you will need on the front of the card. If you use dried leaves, weeds, or grass, you may need to sew them to the card with needle and thread.
Father’s Day Gifts By Corliss Clayton Friend, Jun 1991, 39
Snake at the Door
To make an energy-saving snake to put at the base of doors to keep drafts out, you will need: a clean long sock or leg from a pair of hose or tights, rags or fiber fill, needle, thread, two buttons, different colors of felt, and glue.
1. Stuff the sock tightly with the rags or fiber fill. Sew the end of the sock closed.
2. Sew the buttons onto the toe end for the eyes. Cut out the other decorations, such as the tongue, nose, eyebrows, from the felt to decorate your snake. Either sew on the decorations or attach them with glue.
Going Fishing
To make this game, you will need: a cardboard toilet-tissue or paper-towel roll, a 24″ (60 cm) string, a Popsicle stick, a 4″ x 3″ (10 cm x 7.5 cm) piece of lightweight cardboard, a curtain or key ring, a pocketknife, a paper punch, and marking pens.
1. Notch both sides of the stick 1/4″ (6 mm) from one end. Tie one end of the string tightly around the notches so that the string won’t slip.
2. Cut five 3/4″ (2 cm) rings from the cardboard roll. Decorate with the pens as desired.
3. Trace the pattern of the fish as shown onto the cardboard. Cut it out, including the hole in the center. Decorate it as desired. Punch a hole in the tail, where indicated; thread the other end of the string through the hole, then securely tie the string to the curtain or key ring.
4. Cut out the rules card below and give it to your father with the toy.
Rules
Hold the fish, key ring, and cardboard rings in one hand, and the stick in the other hand. Toss the cardboard rings into the air one at a time and try to hook each piece with the stick. After a piece is caught, let it slide down onto the string, and try hooking the next piece. When all five circles have been caught and are on the string, try to catch the fish.
Father’s Day Gifts Friend, Jun 1979, 5
Shower Caddy
To make a caddy to keep shower items handy, you’ll need plastic rope and three plastic detergent bottles of the same size.
Cut off the bottom 3″ of each bottle. Scallop the edge if you wish (see illustration). Make two holes in the sides of each bottle. Knot a piece of plastic rope and thread in and out of bottom bottle on one side. Leave about 5″ of space between bottles and make another knot; then thread through next bottle on one side. Repeat for last bottle (see illustration). With another piece of plastic rope, repeat threading process on other side of each bottle.
Knot both plastic ropes together about 5″ above top of top bottle. Make drain holes in bottom of each bottle. Loop caddy over shower head.
Back Massager
For a homemade back massager, you’ll need 12 wooden spools and a long piece of heavy cord.
Thread cord up one spool and down next (see illustration). When you have threaded through last spool, tie off a large loop of cord and then reverse direction of cord and thread down one spool and up next. Tie off at end, leaving another large loop.
To work massager, Dad slips his hand in one loop, throws massager across his back, and slips his other hand into other loop. By pulling loops back and forth, spools will roll across his back and ease tensed up back muscles.
“Father’s Day Gifts,” Friend, Jun 1982, 27
Super Patchwork Banner By June L. Jameson
You will need: burlap 6″ x 18″, scissors, five 2″ squares of cloth, pen, glue, 7″ dowel or straight twig, 12″ of yarn.
To make a colorful banner for your dad, draw block letters of word SUPER on cloth squares and cut out. Arrange letters vertically down center of burlap, starting 2″ from top. Leave 1″ between letters. Put glue on back of one letter at a time, and press it down in place.
When glue is dry, fringe edges of burlap by pulling off threads for 1/2″ on sides and bottom. Fold top back 1″ over stick and glue or tape down. Tie yarn to each end of stick, and Dad’s banner is ready to hang.
Photo Magnet By Dorothy L. Getchell
You will need: plastic pill bottle cap, small photograph, scissors, cellophane tape, glue, and small bar magnet.
Cut photograph to fit plastic pill bottle cap, cover with tape, and glue inside cap. Glue magnet on back and let dry.
Give Dad a Hand!
You will need: plaster of paris, bowl, water, foil pie pan, paintbrush, and acrylic or poster paint.
Mix plaster of paris with water until smooth and stiff. Pour into foil pie pan. Press your hand into plaster and keep it still until you feel plaster begin to set. Gently remove hand when you can take it away without taking plaster too. Scratch “To Dad With Love” and your name into plaster with wrong end of paintbrush. Let plaster dry completely then turn plaster paperweight out of pan and paint it.
Julie Wardell, “Father’s Day Gifts,” Friend, Jun 1984, 16
Nail Picture
You will need: variety of nails or tacks, pine board (painted or unpainted), pencil, hammer.
1. Use pencil to draw simple design on board. Decide where different types of nails or tacks will look best for your design.
2. Hammer in nails or tacks, following design.
Mousetrap Memo
You will need: one-half of small Styrofoam ball, felt, scissors, glue, toothpicks, mousetrap, small notepad, pencil, yarn.
1. Cut small squares of felt, and glue onto Styrofoam. Cut ears, teeth, eyes, and nose and glue onto felt, out of Styrofoam (see illustration). Insert toothpicks for whiskers.
2. Glue mouse head at top of mousetrap (see illustration).
3. Slip notepad under metal trap.
4. Tie one end of yarn to mousetrap and other end to pencil.
“Father’s Day Gift: Pocket Survival Kit,” Friend, Jun 1983, 27
You can make a survival kit for your father to take on hikes, on trips, or on other outdoor activities. Emergencies occur when least expected, and survival during these emergencies is difficult for even an experienced person. A properly prepared emergency kit could make a cold night in the snow tolerable or even save a life.
The first thing you will need is a waterproof container small enough to fit into a large pocket. Include these items in survival kit:
Bouillon cubes and energy bar
Whistle to alert searchers
Pencil and paper
Iodine tablets to purify water
Heavy aluminum foil, two sheets 12″ (30 cm.) square, to make drinking and cooking utensils
Heavy-test nylon fishline
List of items in kit, and dates to replace or inspect items
Matches waterproofed with a covering of wax or nail polish
Compass
Adhesive tape 1″ (2.5 cm.) wide in strips 12″ (30 cm.) long
Small pocketknife
Fishing lures, sinkers, flies, and hooks
Bendable wire 5′–10″ (1.5–3 m.) long
“Father’s Day Gift Ideas,” Friend, Jun 1977, 42
Woven “Leather” Desk Accessories
You will need: masking tape, brown or black paste shoe polish, shellac, and containers of various shapes.
Use the following method to cover all accessories: tear off triangles of masking tape and press them onto container in rows, points down. Start at its bottom and overlap rows. The ragged edges will help give rough effect. At top, trim edges evenly, or bring tape over top of container. After covering, apply shoe polish with a soft cloth. Coat with shellac or clear plastic spray.
1. Letter Holder
For a letter holder, use a rectangular cardboard box such as an empty one for hot chocolate. Cut box down to 3″ high, then cut out ends. Paint inside of holder. Cover with tape “leather.”
2. Desk Caddy
For caddy to hold paper clips or rubber bands, cover round tuna can, or similarly shaped container.
3. Standing Picture Frame
Remodel an old picture frame by removing glass and recovering frame. Replace glass and add a picture of you choice. For stand, cut 2″ x 6″ strip of heavyweight cardboard. Bend strip down 1″ from one end and glue small bent section to back of frame.
4. Desk Blotter
For base use a piece of 16″ x 21″ medium-weight cardboard. From another piece of cardboard, cut two 3″ x 16″ strips. Cover strips with “leather.” Glue strips to ends of base, leaving inside edges open for pockets. Insert ends of a piece of blotter paper into pockets.
5. Pencil Holder
A “leather-covered” 12-ounce can such as a container for frozen orange juice makes a useful pencil holder.
6. Glue Prints
You will need: corrugated cardboard, white glue, tempera paint, cookie sheet, brayer (small paint roller), and any type of absorbent paper.
1. On piece of cardboard, draw picture with glue, squeezing lightly as you draw. Let dry until lines are set.
2. Pour tempera paint onto cookie sheet and smooth out. Move brayer back and forth in color until it is evenly covered with paint.
3. Now apply brayer to raised glue drawing surface, moving back and forth until all lines of drawing are well covered. Try not to let too much color touch spaces between lines.
4. In printing from raised surface, use some sort of absorbent paper such as rice paper, newsprint, or some kinds of paper towels. Nonabsorbent paper will not be as colorful.
5. Smooth paper on top of glue drawing, press carefully, and lift off.
Pencil Holder
To make this gift, you will need: an empty clear glass jar or soup can (make sure there are no sharp edges around the top), old magazines, scissors, clear-drying glue, a small dish, water, and several new pencils.
1. Remove the label, then wash and dry the jar or can.
2. Find words or pictures in old magazines that describe or remind you of your dad and cut them out. Glue the clippings on the jar or can until it is completely covered. Let dry.
3. Put some glue into a small dish, thin it with a little water, and mix. With your fingers, spread the glue mixture lightly over all the clippings and let dry.
4. Place the pencils in the holder, and your gift is ready!
Dandy-Sandy Picture
To make a picture, you will need: a pencil, medium sandpaper, crayons, a cookie sheet, and an oven (use with an adult’s help).
1. With the pencil, sketch a simple picture on the rough side of the sandpaper. You could also include the word “Dad,” but make sure that the letters are big enough to color.
2. Color the picture and letters (if included), pushing down hard with the crayon. Color until the sandpaper barely shows through. The more colors you use in your picture, the prettier it can be.
3. Place the sandpaper picture on a cookie sheet. Ask an older person to heat the oven to 250° F (120° C). When it is heated, place the cookie sheet on the center rack. Keep the oven door open and watch the crayon melt in a few seconds. Have the older person remove the cookie sheet, then let your picture cool.
Father’s Day Gifts by Shirlee Jackson Friend, Jun 1972, 29
Father’s Day Cards
You will need: dried seeds (pumpkin, squash, watermelon), glue, construction paper, scissors, scraps of ribbon, dried leaves, dried wild grass, dried weeds, scraps of wallpaper, wrapping paper, colored construction paper, pieces of ribbon, yarn, needle, and thread. Look at the illustrated suggestions on this page. Decide what you want to do and use the ideas given.
Cut the colored paper to make folded card. Write your message on the inside of card. Glue the items you will need on the front of the card. If you use dried leaves, weeds, or grass, you may need to sew them to the card with needle and thread.
Father’s Day Gifts By Corliss Clayton Friend, Jun 1991, 39
Snake at the Door
To make an energy-saving snake to put at the base of doors to keep drafts out, you will need: a clean long sock or leg from a pair of hose or tights, rags or fiber fill, needle, thread, two buttons, different colors of felt, and glue.
1. Stuff the sock tightly with the rags or fiber fill. Sew the end of the sock closed.
2. Sew the buttons onto the toe end for the eyes. Cut out the other decorations, such as the tongue, nose, eyebrows, from the felt to decorate your snake. Either sew on the decorations or attach them with glue.
Going Fishing
To make this game, you will need: a cardboard toilet-tissue or paper-towel roll, a 24″ (60 cm) string, a Popsicle stick, a 4″ x 3″ (10 cm x 7.5 cm) piece of lightweight cardboard, a curtain or key ring, a pocketknife, a paper punch, and marking pens.
1. Notch both sides of the stick 1/4″ (6 mm) from one end. Tie one end of the string tightly around the notches so that the string won’t slip.
2. Cut five 3/4″ (2 cm) rings from the cardboard roll. Decorate with the pens as desired.
3. Trace the pattern of the fish as shown onto the cardboard. Cut it out, including the hole in the center. Decorate it as desired. Punch a hole in the tail, where indicated; thread the other end of the string through the hole, then securely tie the string to the curtain or key ring.
4. Cut out the rules card below and give it to your father with the toy.
Rules
Hold the fish, key ring, and cardboard rings in one hand, and the stick in the other hand. Toss the cardboard rings into the air one at a time and try to hook each piece with the stick. After a piece is caught, let it slide down onto the string, and try hooking the next piece. When all five circles have been caught and are on the string, try to catch the fish.
Father’s Day Gifts Friend, Jun 1979, 5
Shower Caddy
To make a caddy to keep shower items handy, you’ll need plastic rope and three plastic detergent bottles of the same size.
Cut off the bottom 3″ of each bottle. Scallop the edge if you wish (see illustration). Make two holes in the sides of each bottle. Knot a piece of plastic rope and thread in and out of bottom bottle on one side. Leave about 5″ of space between bottles and make another knot; then thread through next bottle on one side. Repeat for last bottle (see illustration). With another piece of plastic rope, repeat threading process on other side of each bottle.
Knot both plastic ropes together about 5″ above top of top bottle. Make drain holes in bottom of each bottle. Loop caddy over shower head.
Back Massager
For a homemade back massager, you’ll need 12 wooden spools and a long piece of heavy cord.
Thread cord up one spool and down next (see illustration). When you have threaded through last spool, tie off a large loop of cord and then reverse direction of cord and thread down one spool and up next. Tie off at end, leaving another large loop.
To work massager, Dad slips his hand in one loop, throws massager across his back, and slips his other hand into other loop. By pulling loops back and forth, spools will roll across his back and ease tensed up back muscles.
“Father’s Day Gifts,” Friend, Jun 1982, 27
Super Patchwork Banner By June L. Jameson
You will need: burlap 6″ x 18″, scissors, five 2″ squares of cloth, pen, glue, 7″ dowel or straight twig, 12″ of yarn.
To make a colorful banner for your dad, draw block letters of word SUPER on cloth squares and cut out. Arrange letters vertically down center of burlap, starting 2″ from top. Leave 1″ between letters. Put glue on back of one letter at a time, and press it down in place.
When glue is dry, fringe edges of burlap by pulling off threads for 1/2″ on sides and bottom. Fold top back 1″ over stick and glue or tape down. Tie yarn to each end of stick, and Dad’s banner is ready to hang.
Photo Magnet By Dorothy L. Getchell
You will need: plastic pill bottle cap, small photograph, scissors, cellophane tape, glue, and small bar magnet.
Cut photograph to fit plastic pill bottle cap, cover with tape, and glue inside cap. Glue magnet on back and let dry.
Give Dad a Hand!
You will need: plaster of paris, bowl, water, foil pie pan, paintbrush, and acrylic or poster paint.
Mix plaster of paris with water until smooth and stiff. Pour into foil pie pan. Press your hand into plaster and keep it still until you feel plaster begin to set. Gently remove hand when you can take it away without taking plaster too. Scratch “To Dad With Love” and your name into plaster with wrong end of paintbrush. Let plaster dry completely then turn plaster paperweight out of pan and paint it.
Julie Wardell, “Father’s Day Gifts,” Friend, Jun 1984, 16
Nail Picture
You will need: variety of nails or tacks, pine board (painted or unpainted), pencil, hammer.
1. Use pencil to draw simple design on board. Decide where different types of nails or tacks will look best for your design.
2. Hammer in nails or tacks, following design.
Mousetrap Memo
You will need: one-half of small Styrofoam ball, felt, scissors, glue, toothpicks, mousetrap, small notepad, pencil, yarn.
1. Cut small squares of felt, and glue onto Styrofoam. Cut ears, teeth, eyes, and nose and glue onto felt, out of Styrofoam (see illustration). Insert toothpicks for whiskers.
2. Glue mouse head at top of mousetrap (see illustration).
3. Slip notepad under metal trap.
4. Tie one end of yarn to mousetrap and other end to pencil.
“Father’s Day Gift: Pocket Survival Kit,” Friend, Jun 1983, 27
You can make a survival kit for your father to take on hikes, on trips, or on other outdoor activities. Emergencies occur when least expected, and survival during these emergencies is difficult for even an experienced person. A properly prepared emergency kit could make a cold night in the snow tolerable or even save a life.
The first thing you will need is a waterproof container small enough to fit into a large pocket. Include these items in survival kit:
Bouillon cubes and energy bar
Whistle to alert searchers
Pencil and paper
Iodine tablets to purify water
Heavy aluminum foil, two sheets 12″ (30 cm.) square, to make drinking and cooking utensils
Heavy-test nylon fishline
List of items in kit, and dates to replace or inspect items
Matches waterproofed with a covering of wax or nail polish
Compass
Adhesive tape 1″ (2.5 cm.) wide in strips 12″ (30 cm.) long
Small pocketknife
Fishing lures, sinkers, flies, and hooks
Bendable wire 5′–10″ (1.5–3 m.) long
“Father’s Day Gift Ideas,” Friend, Jun 1977, 42
Woven “Leather” Desk Accessories
You will need: masking tape, brown or black paste shoe polish, shellac, and containers of various shapes.
Use the following method to cover all accessories: tear off triangles of masking tape and press them onto container in rows, points down. Start at its bottom and overlap rows. The ragged edges will help give rough effect. At top, trim edges evenly, or bring tape over top of container. After covering, apply shoe polish with a soft cloth. Coat with shellac or clear plastic spray.
1. Letter Holder
For a letter holder, use a rectangular cardboard box such as an empty one for hot chocolate. Cut box down to 3″ high, then cut out ends. Paint inside of holder. Cover with tape “leather.”
2. Desk Caddy
For caddy to hold paper clips or rubber bands, cover round tuna can, or similarly shaped container.
3. Standing Picture Frame
Remodel an old picture frame by removing glass and recovering frame. Replace glass and add a picture of you choice. For stand, cut 2″ x 6″ strip of heavyweight cardboard. Bend strip down 1″ from one end and glue small bent section to back of frame.
4. Desk Blotter
For base use a piece of 16″ x 21″ medium-weight cardboard. From another piece of cardboard, cut two 3″ x 16″ strips. Cover strips with “leather.” Glue strips to ends of base, leaving inside edges open for pockets. Insert ends of a piece of blotter paper into pockets.
5. Pencil Holder
A “leather-covered” 12-ounce can such as a container for frozen orange juice makes a useful pencil holder.
6. Glue Prints
You will need: corrugated cardboard, white glue, tempera paint, cookie sheet, brayer (small paint roller), and any type of absorbent paper.
1. On piece of cardboard, draw picture with glue, squeezing lightly as you draw. Let dry until lines are set.
2. Pour tempera paint onto cookie sheet and smooth out. Move brayer back and forth in color until it is evenly covered with paint.
3. Now apply brayer to raised glue drawing surface, moving back and forth until all lines of drawing are well covered. Try not to let too much color touch spaces between lines.
4. In printing from raised surface, use some sort of absorbent paper such as rice paper, newsprint, or some kinds of paper towels. Nonabsorbent paper will not be as colorful.
5. Smooth paper on top of glue drawing, press carefully, and lift off.
June Newsletter Recipes
Tex-Mex Morning Scramble
2 cups cholesterol-free egg product 1 cup BREAKSTONE'S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese 1 green pepper, chopped 1/2 cup chopped onions 1/2 cup KRAFT 2% Milk Shredded Mild Cheddar Cheese 1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa Make It!
BEAT egg product and cottage cheese with whisk until well blended; set aside.
COOK vegetables in medium nonstick skillet sprayed with cooking spray on medium-high heat 2 to 4 min. or until crisp-tender, stirring occasionally.
ADD egg mixture and Cheddar; cook on medium heat 8 to 10 min. or until egg mixture is set, stirring frequently. Serve topped with salsa.
Hole-in-One Cake
what you need1 pkg. (2-layer size) yellow or white cake mix 1 cup boiling water 1 pkg. (4-serving size) JELL-O Lime Flavor Gelatin 1/2 cup cold water 2 squares BAKER'S Semi-Sweet Chocolate, melted 2 cups thawed COOL WHIP Whipped Topping 1 red and 1 green chewy fruit snack roll 4 pretzel sticks 1 JET-PUFFED Miniature Marshmallow, cut into quarters Make It
PREPARE and bake cake mix in 13x9-inch baking pan as directed on package. Cool completely. Invert cake onto large platter; remove pan. Using small sharp knife, cut and scoop out a shallow free form "golf course" from center of cake. Reserve removed cake for another use.
STIR boiling water into dry gelatin in medium bowl until completely dissolved. Stir in cold water. Refrigerate about 1 hour until slightly thickened (the consistency of unbeaten egg whites). Pour thickened gelatin into center of cake. Refrigerate 3 hours or until set.
STIR slightly cooled melted chocolate into whipped topping until well blended. Frost borders and side of cake with whipped topping mixture. Cut out small triangle from the red fruit roll. Attach to pretzel stick. Place in center to resemble flag. Using sharp small knife, cut green fruit roll into strips and attach to remaining pretzel sticks to form trees. Use some of the darker reserved crumbs to make sand traps. Roll marshmallow quarter into ball and place near flag for the golf ball. Store any leftover cake in refrigerator.
Kraft Kitchens TipsShortcutFor a quick-set gelatin, substitute 2 cups ice cubes for cold water. Stir 3 to 5 min. or until gelatin begins to thicken. Remove any unmelted ice. Pour thickened gelatin into center of cake; continue as directed.SubstitutePrepare as directed, using COOL WHIP LITE Whipped Topping.
"Kick the Can" Ice Cream
By Dian Thomas
"Ice cream in a tin can" is my most requested recipe. Home-made ice cream is always the most refreshing dessert, and making it outdoors provides both recreation and a cool, memorable treat. It also creates lifetime memories of fun.
1 (1-pound) coffee can with plastic lid 1 cup whole milk
1 cup heavy cream 1/3 cup sugar
2 tablespoons flavored syrup (such as chocolate or strawberry) 1 Small bag ice, cubed (not crushed)
1 (3-pound) coffee can with plastic lid or a #10-size can, such as a potato 1/2 cup rock salt
flake can with plastic lid
In the small can, add milk, cream, sugar and syrup. Do not fill the can more than half full with liquids or the ice cream will not freeze as well. Cover the small can with a plastic lid and place it into the large can. Fill the bottom half of the space between the two cans with ice. Add rock salt. Fill the rest of the space with ice and put on the plastic lid.
Ask two people to roll the can back and forth to each other for 10 minutes. (You might want to set a timer because small children have little concept of time.) Remove the lids and scrape the ice cream from the sides of the small can. Stir the mixture. If the ice cream needs to freeze longer, pour water out of the large can. Set the small can inside the large can, adding more ice and rock salt as needed. When the ice cream is ready, there will be about a half inch of frozen mixture on the sides of the can, the rest still in near-liquid form. With a kitchen knife scrape down the frozen ice cream and stir it into the liquid ice cream to create the right consistency. Makes about 2 cups.
• Chopped frozen fruit may be added with the syrup if desired. It also speeds freezing.
2 cups cholesterol-free egg product 1 cup BREAKSTONE'S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese 1 green pepper, chopped 1/2 cup chopped onions 1/2 cup KRAFT 2% Milk Shredded Mild Cheddar Cheese 1/2 cup TACO BELL® HOME ORIGINALS® Thick 'N Chunky Salsa Make It!
BEAT egg product and cottage cheese with whisk until well blended; set aside.
COOK vegetables in medium nonstick skillet sprayed with cooking spray on medium-high heat 2 to 4 min. or until crisp-tender, stirring occasionally.
ADD egg mixture and Cheddar; cook on medium heat 8 to 10 min. or until egg mixture is set, stirring frequently. Serve topped with salsa.
Hole-in-One Cake
what you need1 pkg. (2-layer size) yellow or white cake mix 1 cup boiling water 1 pkg. (4-serving size) JELL-O Lime Flavor Gelatin 1/2 cup cold water 2 squares BAKER'S Semi-Sweet Chocolate, melted 2 cups thawed COOL WHIP Whipped Topping 1 red and 1 green chewy fruit snack roll 4 pretzel sticks 1 JET-PUFFED Miniature Marshmallow, cut into quarters Make It
PREPARE and bake cake mix in 13x9-inch baking pan as directed on package. Cool completely. Invert cake onto large platter; remove pan. Using small sharp knife, cut and scoop out a shallow free form "golf course" from center of cake. Reserve removed cake for another use.
STIR boiling water into dry gelatin in medium bowl until completely dissolved. Stir in cold water. Refrigerate about 1 hour until slightly thickened (the consistency of unbeaten egg whites). Pour thickened gelatin into center of cake. Refrigerate 3 hours or until set.
STIR slightly cooled melted chocolate into whipped topping until well blended. Frost borders and side of cake with whipped topping mixture. Cut out small triangle from the red fruit roll. Attach to pretzel stick. Place in center to resemble flag. Using sharp small knife, cut green fruit roll into strips and attach to remaining pretzel sticks to form trees. Use some of the darker reserved crumbs to make sand traps. Roll marshmallow quarter into ball and place near flag for the golf ball. Store any leftover cake in refrigerator.
Kraft Kitchens TipsShortcutFor a quick-set gelatin, substitute 2 cups ice cubes for cold water. Stir 3 to 5 min. or until gelatin begins to thicken. Remove any unmelted ice. Pour thickened gelatin into center of cake; continue as directed.SubstitutePrepare as directed, using COOL WHIP LITE Whipped Topping.
"Kick the Can" Ice Cream
By Dian Thomas
"Ice cream in a tin can" is my most requested recipe. Home-made ice cream is always the most refreshing dessert, and making it outdoors provides both recreation and a cool, memorable treat. It also creates lifetime memories of fun.
1 (1-pound) coffee can with plastic lid 1 cup whole milk
1 cup heavy cream 1/3 cup sugar
2 tablespoons flavored syrup (such as chocolate or strawberry) 1 Small bag ice, cubed (not crushed)
1 (3-pound) coffee can with plastic lid or a #10-size can, such as a potato 1/2 cup rock salt
flake can with plastic lid
In the small can, add milk, cream, sugar and syrup. Do not fill the can more than half full with liquids or the ice cream will not freeze as well. Cover the small can with a plastic lid and place it into the large can. Fill the bottom half of the space between the two cans with ice. Add rock salt. Fill the rest of the space with ice and put on the plastic lid.
Ask two people to roll the can back and forth to each other for 10 minutes. (You might want to set a timer because small children have little concept of time.) Remove the lids and scrape the ice cream from the sides of the small can. Stir the mixture. If the ice cream needs to freeze longer, pour water out of the large can. Set the small can inside the large can, adding more ice and rock salt as needed. When the ice cream is ready, there will be about a half inch of frozen mixture on the sides of the can, the rest still in near-liquid form. With a kitchen knife scrape down the frozen ice cream and stir it into the liquid ice cream to create the right consistency. Makes about 2 cups.
• Chopped frozen fruit may be added with the syrup if desired. It also speeds freezing.
Twelve Ways to Make Dinner Fun By Dian Thomas
Mealtime can draw a family together with fun and adventure. In these days of dizzy-paced living, dinner is often the only time family members see each other. With a little creativity and imagination, family members can make mealtime a time of laughter, closeness, and good memories. These following twists can help make dinner a highlight of the day for parents and children who enjoy the out-of-the-ordinary.
1. Backwards Dinner. Try eating dinner backwards. Start with dessert, then work back to the salad or hors d'oeuvres. You may want to add other touches. Right-handed family members may need to eat left-handed; some may even want to put clothes on backwards for the meal.
2. Dollar Dinner. The dollar dinner involves the whole family in planning, and cooking, and is a fun way to help teach the value of money as well. At the grocery store, give each member of the family one dollar (or another predetermined amount). Each person uses his/her money to buy one food item for dinner for the entire family.
Parents will want to set some limits: no junk food or candy, a time limit for shopping, and another for preparing the food. Each family member must prepare what he/she buys.
3. Good Sports Meal. Try a creative approach to serving leftovers. Clean out leftovers from prior meals, heat up those served warm, then dish each onto a separate plate. Assign each leftover a number. Family members draw corresponding numbers to determine who eats what.
4. Blackboard or Sunday Dinner. If your children are old enough to learn to cook, you'll enjoy this novel way to involve everyone in meal preparation (which can help free parents). Outline the meal on a blackboard, listing enough individual food preparation chores for the entire family. The early bird gets the best assignment. As family members get up in the morning, each can sign up for the assignment of his/her choice. As a variation, family members could draw assignments from a hat or bowl.
5. Family Member of the Week. You might wish to take time to honor each member of the family. Assign each member a special week (perhaps the week of a birthday, graduation, or other important day). Let that person choose the menus for the week. Excuse the honored family member from cooking and cleanup chores. Display that person's picture, and then have each family member write a letter of appreciation to the honored person.
6. International Meal. A meal with an international theme can be fun and educational, too. A week or two before the planned meal, the family chooses a particular country. Various family members use encyclopedias, school and library resources to find recipes for foods native to the country, interesting facts or stories about the country, and colorful decorations (small flags on, name-tags or native flowers, perhaps) centered around the country. You may want to invite someone from that country to visit your home to share their knowledge.
7. Heritage Meal. To celebrate pioneer day, or to focus family home evening on your family’s ethnic heritage, plan your menu around your grandmother's favorite childhood foods, or foods your ancestors may have eaten. If you are particularly adventurous, cook the foods over an open fire (or barbeque) outdoors, or cook in your fireplace. (Be sure to take proper precautions.)
Cooking in the fireplace can provide lasting memories for family members.
8. Exchange Meal. The exchange meal can provide a novel way to get to know another family. Each family fixes its favorite main dish, salad and dessert. The families meet for dinner at one home, and then exchange meals. A summertime variation: Each family fixes a favorite meal, then the two families exchange meals at a nearby park or picnic spot.
9. Holiday Meals. Families really enjoy creative holiday meals. One family celebrates Christmas meals by setting the table with a special set of red dishes used only on that day. St. Patrick's Day dinner will be more fun if you serve only green foods (stuffed green peppers, a green salad, a lime gelatin salad, peas or green beans, with mint or lime ice cream for dessert). April First presents opportunities for family foolishness. Color foods different wild colors, such as purple mashed potatoes or blue milk. Serve breakfast foods for dinner and dinner foods for breakfast. Use your imagination for other fun.
10. Celebrity Meal. Choose a famous person to set the theme for your meal. Serve foods that person is known to like, or if the person is historical, foods he or she may have eaten. For instance, to honor Beethoven, serve traditional German foods, and play his music as background; a Peter Vidmar meal might feature training table foods.
11. Fun on the Road. When you have packed a lunch to eat while you're traveling, use your imagination to make the meal an enjoyable family activity. As you pack the lunch, staple on each food a card with the condition that must be met before the person can eat that item. For instance, before you eat the sandwiches, the child must count twenty-five cows. Then to get the carrot sticks, he or she must see five green cars.
12. Meals for Teaching Tots. You can make mealtime an educational experience for your tot. To teach colors, make meals featuring only foods of one particular color. For orange, for instance, you might serve orange juice or orange slices, orange cheese, carrot sticks. and orange cupcakes. To teach shapes, serve food cut in one shape. For squares, for instance, serve square sandwiches, a square Jell-o salad, and a square piece of apple.
1. Backwards Dinner. Try eating dinner backwards. Start with dessert, then work back to the salad or hors d'oeuvres. You may want to add other touches. Right-handed family members may need to eat left-handed; some may even want to put clothes on backwards for the meal.
2. Dollar Dinner. The dollar dinner involves the whole family in planning, and cooking, and is a fun way to help teach the value of money as well. At the grocery store, give each member of the family one dollar (or another predetermined amount). Each person uses his/her money to buy one food item for dinner for the entire family.
Parents will want to set some limits: no junk food or candy, a time limit for shopping, and another for preparing the food. Each family member must prepare what he/she buys.
3. Good Sports Meal. Try a creative approach to serving leftovers. Clean out leftovers from prior meals, heat up those served warm, then dish each onto a separate plate. Assign each leftover a number. Family members draw corresponding numbers to determine who eats what.
4. Blackboard or Sunday Dinner. If your children are old enough to learn to cook, you'll enjoy this novel way to involve everyone in meal preparation (which can help free parents). Outline the meal on a blackboard, listing enough individual food preparation chores for the entire family. The early bird gets the best assignment. As family members get up in the morning, each can sign up for the assignment of his/her choice. As a variation, family members could draw assignments from a hat or bowl.
5. Family Member of the Week. You might wish to take time to honor each member of the family. Assign each member a special week (perhaps the week of a birthday, graduation, or other important day). Let that person choose the menus for the week. Excuse the honored family member from cooking and cleanup chores. Display that person's picture, and then have each family member write a letter of appreciation to the honored person.
6. International Meal. A meal with an international theme can be fun and educational, too. A week or two before the planned meal, the family chooses a particular country. Various family members use encyclopedias, school and library resources to find recipes for foods native to the country, interesting facts or stories about the country, and colorful decorations (small flags on, name-tags or native flowers, perhaps) centered around the country. You may want to invite someone from that country to visit your home to share their knowledge.
7. Heritage Meal. To celebrate pioneer day, or to focus family home evening on your family’s ethnic heritage, plan your menu around your grandmother's favorite childhood foods, or foods your ancestors may have eaten. If you are particularly adventurous, cook the foods over an open fire (or barbeque) outdoors, or cook in your fireplace. (Be sure to take proper precautions.)
Cooking in the fireplace can provide lasting memories for family members.
8. Exchange Meal. The exchange meal can provide a novel way to get to know another family. Each family fixes its favorite main dish, salad and dessert. The families meet for dinner at one home, and then exchange meals. A summertime variation: Each family fixes a favorite meal, then the two families exchange meals at a nearby park or picnic spot.
9. Holiday Meals. Families really enjoy creative holiday meals. One family celebrates Christmas meals by setting the table with a special set of red dishes used only on that day. St. Patrick's Day dinner will be more fun if you serve only green foods (stuffed green peppers, a green salad, a lime gelatin salad, peas or green beans, with mint or lime ice cream for dessert). April First presents opportunities for family foolishness. Color foods different wild colors, such as purple mashed potatoes or blue milk. Serve breakfast foods for dinner and dinner foods for breakfast. Use your imagination for other fun.
10. Celebrity Meal. Choose a famous person to set the theme for your meal. Serve foods that person is known to like, or if the person is historical, foods he or she may have eaten. For instance, to honor Beethoven, serve traditional German foods, and play his music as background; a Peter Vidmar meal might feature training table foods.
11. Fun on the Road. When you have packed a lunch to eat while you're traveling, use your imagination to make the meal an enjoyable family activity. As you pack the lunch, staple on each food a card with the condition that must be met before the person can eat that item. For instance, before you eat the sandwiches, the child must count twenty-five cows. Then to get the carrot sticks, he or she must see five green cars.
12. Meals for Teaching Tots. You can make mealtime an educational experience for your tot. To teach colors, make meals featuring only foods of one particular color. For orange, for instance, you might serve orange juice or orange slices, orange cheese, carrot sticks. and orange cupcakes. To teach shapes, serve food cut in one shape. For squares, for instance, serve square sandwiches, a square Jell-o salad, and a square piece of apple.
7 Dangers of Sun Exposure
7 Dangers of Sun Exposure Date Published: 15th May 2007 Copyright (c) 2007 Barry Lycka
Dr. Barry Lycka is one of North America's foremost authorities on cosmetic, skin cancer, reconstructive and laser surgery of the skin.
With the long, cold winter behind us, many people start shedding their clothes. But what people don't realize is that this is the wrong thing to do. Why? The sun poses many threats - above and beyond being burned.
1. Sunburn
It's important to understand how sun exposure can burn your skin. Wikipedia explains: "UV radiation is divided into the UVA, UVB and UVC sub-bands. Ozone in the Earth's atmosphere filters out a portion of this before it reaches the planet's surface. UVC is almost entirely eliminated by the atmosphere, but enough UVA and UVB penetrates it in large enough quantities that sunburn can occur in less than 15 minutes. Nevertheless, the inflicted harm is often not immediately obvious." A first-degree sunburn can be painful and typically turns the skin pink or red. Severe sunburns, or second-degree burns, cause blistering and swelling of the skin, and will begin to peel three to eight days after exposure. Each blistering sunburn doubles the risk of developing skin cancer later in life.
Here are some helpful tips on treating a sunburn: *Apply a moisturizer with aloe three times a day * Drink a lot of fluids to prevent dehydration * Take a cool (not cold) bath and apply cool compresses to help alleviate discomfort *Ibuprofen may reduce swelling, pain and discomfort * Products containing Acetaminophen may also help reduce pain and discomfort * An antibiotic cream may be applied to broken blisters to prevent possible infection * Ointments, Vaseline� and butter should not be applied to sunburns. These products are painful to remove and prevent heat from escaping the burned area.
2. Premature Aging
"Photoaging" is the term dermatologists use to describe the aging of the skin caused by exposure to the sun's rays. According to the American Academy of Dermatology, just a few minutes of sun exposure each day over the years can cause noticeable changes to the skin. "Photoaging occurs over a period of years. With more and more exposure to the sun, something very significant happens. The skin never forgets, just like an elephant. And with each insult, it loses its ability to repair itself, and damage accumulates. Scientific studies have shown that repeated ultraviolet (UV) exposure breaks down collagen and impairs the synthesis of new collagen. The sun also attacks our elastin. Sun-weakened skin ceases to spring back much earlier than skin protected from UV rays. Skin also becomes loose, wrinkled, and leathery much earlier with unprotected exposure to sunlight." This process will also multiply and increase the size of wrinkles.
3. Brown/Liver/Age Spots
Part of the photoaging process includes liver spots (which have nothing to do with the liver), or age spots. These dark spots usually have rounded edges and look like large freckles and tend to appear on people in their 40's and older. Age spots are not considered to be cancerous or pre-cancerous; although if you notice an age spot with uneven edges, consult your doctor for further examination.
4. Actinic Keratoses
Actinic keratoses are small, rough or scaly spots. They tend to appear on the face, ears, back of the hands and arms of middle-aged or older people with fair skin. Although they usually do not cause any symptoms, approximately 10% of untreated lesions develop into squamous cell carcinoma, a nonmalignant form of skin cancer. The American Cancer Society estimates more than 1 million new cases of highly curable basal and squamous cell cancers will be diagnosed this year.
5. Moles
Moles vary in size and can be pink, tan, brown or flesh-colored. They can be either flat or raised, round or oval, and rough or smooth. Some moles are present at birth, most appear by age 20, and new moles can still appear up to age 40. Be aware. Any mole that changes needs to be seen by a specialist in the skin. Why? It can indicate a skin cancer called a melanoma.
6. Eye Damage
With excessive sun exposure you may also be burning the cornea of your eyes. Eye surface burns usually disappear within a couple of days, but may lead to further complications later in life. Prolonged UV exposure may be linked to the development of eye conditions such as cataracts and age-related macular degeneration. UV light is typically more intense at midday (10 AM to 2 PM), and is dangerous even when it's cloudy. The American Academy of Ophthalmology suggests wearing sunglasses that offer 99 to 100 percent UV-A and UV-B protection. Reflected sunlight off water, snow and pavement can be the most dangerous type of UV light because it is intensified. If you spend time on the water or in the snow, wear goggles or sunglasses that wrap around your temples because they block the sun's rays from entering on the sides.
7. Skin Cancer
The most common or well-known damage that can happen to your body from excessive sun damage is skin cancer. Peter W. Welty, M.D., F.A.A.P., Dangers of Sun Exposure, explains how research has shown that a major factor in cancer formation may stem from early age exposure to the sun. "Some young children may be harmed more than adults by equivalent doses. Other cancers are associated with cumulative sun exposure, while another type is associated with short, intense, blistering sunburns. One thing is for certain - people who have fair skin and burn easily, with red or blond hair and blue or green eyes, are at a significantly greater risk than those with darker complexions." The most serious form of skin cancer is melanoma. According to the American Cancer Society, melanoma is diagnosed in more than 60,000 people each year and causes several thousand deaths.
Early Protection Early protection from the sun can eliminate these future dangers. Mary Mills Barrow and John F. Barrow, Sun Protection for Life, suggest: "Select an appropriate sunscreen SPF based on your skin type and how long you anticipate being in the sun. In general, a sunscreen with SPF 30 or higher that is also labeled �broad-spectrum' or �UVA and UVB'-used with sun protection clothing, hats, and sunglasses- will give the maximum protection available when you are outdoors."
Avoiding the dangers of sun exposure Dr. David Fisher on sun safety and cancer protection 13/Jul/2009
There are consequences to unprotected sun exposure
Summer may have taken awhile to emerge in New England this year, but the sun’s ultraviolet (UV) rays are as strong as ever. Although it’s tempting to run out and hit the beach without any coverage, there are consequences to unprotected sun exposure – one of the most significant being skin cancer. Dr. David Fisher, chief of Dermatology at Massachusetts General Hospital, offers advice on how to make this your safest summer yet.
When your skin is exposed to the sun, “there is a short-term cosmetic change with long-term photo damage,” says Fisher. Sun exposure accelerates the skin’s aging process, which contributes to an increase in wrinkles and moles. It also increases one’s risk of developing skin cancers.
While the best way to protect oneself from UV radiation is to stay out of the sun, Fisher describes a “middle ground” for those who want to be outdoors. This consists of avoiding peak hours (12 – 2 pm) and prolonged sun exposure, and being judicious about wearing a hat and covering the skin. Of course, sunscreen should be used – and the fairer the skin tone, the more vulnerable one is to burning.
“It’s important to apply sunscreen thoroughly and frequently, such as after swimming or sweating,” says Fisher. “If you must be outside during peak hours, apply every two hours or less.” He notes that many people forget to reapply, getting sidetracked by their outdoor activity or thinking that one coat was enough.
Cancer risk
Fisher stresses that sun protection factor (SPF) is not cancer protection factor or what he calls “CPF.” He says there is a clear lowered risk of certain types of skin cancer, such as Squamous cell carcinoma, in those who use sunscreen. The magnitude of the protection provided by sunscreen for other types of skin cancers, such as melanoma, is still being studied.
“From what we know currently, sunscreen does not assure protection from skin cancer, though it’s excellent at preventing sun burning and certain forms of skin cancer,” says Fisher. “Therefore it’s certainly important to use it but to also remain cautious overall about sun exposure.”
Fisher warns that the risk for developing skin cancer even if you don’t burn is very real. He cites indoor tanning salons, where clients do not burn or else they wouldn’t remain in business, as an example. Large studies have shown a link between indoor tanning and the development of skin cancers. With this knowledge, people should remain cautious about sun exposure beyond avoiding sunburn. Fisher suggests taking a break from the sun to complement the protection provided by your sunscreen.
“Look for shade; shade is your best friend,” he says, adding that, “Hats are great. It shouldn’t be a straw hat with giant holes in it that will let sun in, and the same goes for clothing.”
Viable vitamin D
Some people argue that sun exposure is a good way to get vitamin D. Some even go so far as using tanning salons to get it. While Fisher confirms that vitamin D is “unequivocally a crucial element of the human body,” he argues that there are simple ways to get it aside from ultraviolet radiation, such as taking a daily vitamin D pill.
“There is an advantage to taking a pill rather than getting vitamin D through UV radiation and that advantage is that you know how much you have taken,” says Fisher. “If you go into the sun, you don’t know the strength of the UV radiation for that day, you don’t know how it penetrates your skin pigment – you don’t really know how much vitamin D your skin is producing. The only thing you can be confident of is that you’re increasing your risk for skin cancer”
Fisher says getting Vitamin D through a supplement is getting it “clean” whereas getting it through UV exposure is getting it “with a carcinogen.”
“The tanning industry has been distorting the message on UV and vitamin D to imply that there’s something unique about ultraviolet radiation as a “natural” means to get it, whereas the vitamin D you take in a vitamin pill achieves the identical medical benefits, to the best of our knowledge – but without the cancer-causing risk of radiation exposure.”
He says the best medically advisable way of being healthful with respect to vitamin D is to ask your doctor to check your vitamin D level and if you are deficient, your doctor can easily recommend a daily supplement.
Learn more about the Dermatology Service and the Cancer Center at Mass General.
Dr. Barry Lycka is one of North America's foremost authorities on cosmetic, skin cancer, reconstructive and laser surgery of the skin.
With the long, cold winter behind us, many people start shedding their clothes. But what people don't realize is that this is the wrong thing to do. Why? The sun poses many threats - above and beyond being burned.
1. Sunburn
It's important to understand how sun exposure can burn your skin. Wikipedia explains: "UV radiation is divided into the UVA, UVB and UVC sub-bands. Ozone in the Earth's atmosphere filters out a portion of this before it reaches the planet's surface. UVC is almost entirely eliminated by the atmosphere, but enough UVA and UVB penetrates it in large enough quantities that sunburn can occur in less than 15 minutes. Nevertheless, the inflicted harm is often not immediately obvious." A first-degree sunburn can be painful and typically turns the skin pink or red. Severe sunburns, or second-degree burns, cause blistering and swelling of the skin, and will begin to peel three to eight days after exposure. Each blistering sunburn doubles the risk of developing skin cancer later in life.
Here are some helpful tips on treating a sunburn: *Apply a moisturizer with aloe three times a day * Drink a lot of fluids to prevent dehydration * Take a cool (not cold) bath and apply cool compresses to help alleviate discomfort *Ibuprofen may reduce swelling, pain and discomfort * Products containing Acetaminophen may also help reduce pain and discomfort * An antibiotic cream may be applied to broken blisters to prevent possible infection * Ointments, Vaseline� and butter should not be applied to sunburns. These products are painful to remove and prevent heat from escaping the burned area.
2. Premature Aging
"Photoaging" is the term dermatologists use to describe the aging of the skin caused by exposure to the sun's rays. According to the American Academy of Dermatology, just a few minutes of sun exposure each day over the years can cause noticeable changes to the skin. "Photoaging occurs over a period of years. With more and more exposure to the sun, something very significant happens. The skin never forgets, just like an elephant. And with each insult, it loses its ability to repair itself, and damage accumulates. Scientific studies have shown that repeated ultraviolet (UV) exposure breaks down collagen and impairs the synthesis of new collagen. The sun also attacks our elastin. Sun-weakened skin ceases to spring back much earlier than skin protected from UV rays. Skin also becomes loose, wrinkled, and leathery much earlier with unprotected exposure to sunlight." This process will also multiply and increase the size of wrinkles.
3. Brown/Liver/Age Spots
Part of the photoaging process includes liver spots (which have nothing to do with the liver), or age spots. These dark spots usually have rounded edges and look like large freckles and tend to appear on people in their 40's and older. Age spots are not considered to be cancerous or pre-cancerous; although if you notice an age spot with uneven edges, consult your doctor for further examination.
4. Actinic Keratoses
Actinic keratoses are small, rough or scaly spots. They tend to appear on the face, ears, back of the hands and arms of middle-aged or older people with fair skin. Although they usually do not cause any symptoms, approximately 10% of untreated lesions develop into squamous cell carcinoma, a nonmalignant form of skin cancer. The American Cancer Society estimates more than 1 million new cases of highly curable basal and squamous cell cancers will be diagnosed this year.
5. Moles
Moles vary in size and can be pink, tan, brown or flesh-colored. They can be either flat or raised, round or oval, and rough or smooth. Some moles are present at birth, most appear by age 20, and new moles can still appear up to age 40. Be aware. Any mole that changes needs to be seen by a specialist in the skin. Why? It can indicate a skin cancer called a melanoma.
6. Eye Damage
With excessive sun exposure you may also be burning the cornea of your eyes. Eye surface burns usually disappear within a couple of days, but may lead to further complications later in life. Prolonged UV exposure may be linked to the development of eye conditions such as cataracts and age-related macular degeneration. UV light is typically more intense at midday (10 AM to 2 PM), and is dangerous even when it's cloudy. The American Academy of Ophthalmology suggests wearing sunglasses that offer 99 to 100 percent UV-A and UV-B protection. Reflected sunlight off water, snow and pavement can be the most dangerous type of UV light because it is intensified. If you spend time on the water or in the snow, wear goggles or sunglasses that wrap around your temples because they block the sun's rays from entering on the sides.
7. Skin Cancer
The most common or well-known damage that can happen to your body from excessive sun damage is skin cancer. Peter W. Welty, M.D., F.A.A.P., Dangers of Sun Exposure, explains how research has shown that a major factor in cancer formation may stem from early age exposure to the sun. "Some young children may be harmed more than adults by equivalent doses. Other cancers are associated with cumulative sun exposure, while another type is associated with short, intense, blistering sunburns. One thing is for certain - people who have fair skin and burn easily, with red or blond hair and blue or green eyes, are at a significantly greater risk than those with darker complexions." The most serious form of skin cancer is melanoma. According to the American Cancer Society, melanoma is diagnosed in more than 60,000 people each year and causes several thousand deaths.
Early Protection Early protection from the sun can eliminate these future dangers. Mary Mills Barrow and John F. Barrow, Sun Protection for Life, suggest: "Select an appropriate sunscreen SPF based on your skin type and how long you anticipate being in the sun. In general, a sunscreen with SPF 30 or higher that is also labeled �broad-spectrum' or �UVA and UVB'-used with sun protection clothing, hats, and sunglasses- will give the maximum protection available when you are outdoors."
Avoiding the dangers of sun exposure Dr. David Fisher on sun safety and cancer protection 13/Jul/2009
There are consequences to unprotected sun exposure
Summer may have taken awhile to emerge in New England this year, but the sun’s ultraviolet (UV) rays are as strong as ever. Although it’s tempting to run out and hit the beach without any coverage, there are consequences to unprotected sun exposure – one of the most significant being skin cancer. Dr. David Fisher, chief of Dermatology at Massachusetts General Hospital, offers advice on how to make this your safest summer yet.
When your skin is exposed to the sun, “there is a short-term cosmetic change with long-term photo damage,” says Fisher. Sun exposure accelerates the skin’s aging process, which contributes to an increase in wrinkles and moles. It also increases one’s risk of developing skin cancers.
While the best way to protect oneself from UV radiation is to stay out of the sun, Fisher describes a “middle ground” for those who want to be outdoors. This consists of avoiding peak hours (12 – 2 pm) and prolonged sun exposure, and being judicious about wearing a hat and covering the skin. Of course, sunscreen should be used – and the fairer the skin tone, the more vulnerable one is to burning.
“It’s important to apply sunscreen thoroughly and frequently, such as after swimming or sweating,” says Fisher. “If you must be outside during peak hours, apply every two hours or less.” He notes that many people forget to reapply, getting sidetracked by their outdoor activity or thinking that one coat was enough.
Cancer risk
Fisher stresses that sun protection factor (SPF) is not cancer protection factor or what he calls “CPF.” He says there is a clear lowered risk of certain types of skin cancer, such as Squamous cell carcinoma, in those who use sunscreen. The magnitude of the protection provided by sunscreen for other types of skin cancers, such as melanoma, is still being studied.
“From what we know currently, sunscreen does not assure protection from skin cancer, though it’s excellent at preventing sun burning and certain forms of skin cancer,” says Fisher. “Therefore it’s certainly important to use it but to also remain cautious overall about sun exposure.”
Fisher warns that the risk for developing skin cancer even if you don’t burn is very real. He cites indoor tanning salons, where clients do not burn or else they wouldn’t remain in business, as an example. Large studies have shown a link between indoor tanning and the development of skin cancers. With this knowledge, people should remain cautious about sun exposure beyond avoiding sunburn. Fisher suggests taking a break from the sun to complement the protection provided by your sunscreen.
“Look for shade; shade is your best friend,” he says, adding that, “Hats are great. It shouldn’t be a straw hat with giant holes in it that will let sun in, and the same goes for clothing.”
Viable vitamin D
Some people argue that sun exposure is a good way to get vitamin D. Some even go so far as using tanning salons to get it. While Fisher confirms that vitamin D is “unequivocally a crucial element of the human body,” he argues that there are simple ways to get it aside from ultraviolet radiation, such as taking a daily vitamin D pill.
“There is an advantage to taking a pill rather than getting vitamin D through UV radiation and that advantage is that you know how much you have taken,” says Fisher. “If you go into the sun, you don’t know the strength of the UV radiation for that day, you don’t know how it penetrates your skin pigment – you don’t really know how much vitamin D your skin is producing. The only thing you can be confident of is that you’re increasing your risk for skin cancer”
Fisher says getting Vitamin D through a supplement is getting it “clean” whereas getting it through UV exposure is getting it “with a carcinogen.”
“The tanning industry has been distorting the message on UV and vitamin D to imply that there’s something unique about ultraviolet radiation as a “natural” means to get it, whereas the vitamin D you take in a vitamin pill achieves the identical medical benefits, to the best of our knowledge – but without the cancer-causing risk of radiation exposure.”
He says the best medically advisable way of being healthful with respect to vitamin D is to ask your doctor to check your vitamin D level and if you are deficient, your doctor can easily recommend a daily supplement.
Learn more about the Dermatology Service and the Cancer Center at Mass General.
Health Benefits of Sunlight and Vitamin D
Low Vitamin D Level Tied to Cognitive Decline
Study Shows Elderly People With Higher Vitamin D Levels Performed Better on Mental Tests
By Charlene Laino
WebMD Medical News Reviewed by Louise Chang, MD
April 16, 2010 (Toronto) -- Two new studies add to evidence that older people with low levels of vitamin D may be more likely to suffer from cognitive impairment.
The hope is that vitamin D supplements may be able to slow mental decline -- an intervention that one research team plans to put to the test this summer.
Vitamin D is best known for helping the body absorb calcium , which restores and strengthens bone, protecting against fracture.
But vitamin D also seems to have anti-inflammatory effects that may help keep blood vessels healthy, ensuring nutrient- and oxygen-rich blood flow to brain cells, says Amie Peterson, MD, of Oregon Health & Science University in Portland.
In addition, the presence of vitamin D receptors throughout the brain suggests that it may directly affect brain tissue, she tells WebMD.
Testing Cognitive Impairment
Still, whether vitamin D has a role in memory and cognition is unclear at this point, Peterson says, and studies have had conflicting results.
To help answer the question, Peterson and colleagues studied about 150 people aged 70 and older living on their own. Their average age was 85, and about three-fourths were women.
Participants' vitamin D levels ranged from 9 to 90 nanograms per milliliter of blood. Levels of 30 or higher are considered normal, according to Peterson.
All participants were given a standard 30-point test that is used to screen for cognitive impairment.
Results showed that the lower their score on the test, the lower their vitamin D levels.
The average vitamin D level was 42.8 for the 42 participants with a perfect score of 30 on the test; 36.7 for the 89 participants who scored between 27 and 29 ("still normal but lower," says Peterson), and 34.8 for the 21 people with scores of 22 to 26 ("mild cognitive impairment").
The study also showed that lower vitamin D levels were associated with a greater risk of falling.
This summer, Peterson and colleagues plan to embark on a study of people with Parkinson's disease to look at the effect of vitamin D supplementation on cognition, balance, and gait. Still to be tested is whether the intervention will help older people who are otherwise healthy.
Vitamin D Deficiency Common in Elderly
The second study involved 752 women, aged 75 and older, in France.
A total of 129 of the women had vitamin D levels that were below 10 nanograms per milliliter, suggesting vitamin D deficiency , which is common among older women, says Cédric Annweiler, MD, of Angers University Hospital.
Compared to women with higher vitamin D levels, those with levels below 10 were about twice as likely to have cognitive impairment, as measured by a standard test of cognitive skills, he tells WebMD.
The researchers plan to follow the women for seven years to see whether those with low vitamin D levels are more likely to develop Alzheimer's disease or other dementia , Annweiler says.
Studies like that are needed to answer the question of which comes first: vitamin D deficiency or cognitive impairment, says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn., who was not involved with the new work.
"People with dementia or cognitive impairment tend to become socially isolated and less physically active, so they’re less likely to get outside" to get the benefits of the sun's vitamin-D-producing ultraviolet light, he tells WebMD.
The studies were presented at the annual meeting of the American Academy of Neurology.
The Health Benefits of Sunlight
Researchers have started recognizing the importance of sunlight for a healthy lifestyle, recent studies reveal that sunlight renders many health benefits. Apart from Sunlight maintaining temperature and humidity, sunlight plays a significant role in nourishing and energizing the human body. It is also vital in order to get the full nutritional value from food that you consume and it has been proven that getting sufficient sunlight aids in preventing chronic ailments such as seasonal affective disorder (SAD), osteoporosis, mental depression, type 2 diabetes, and cancers affecting the bladder, breasts, cervix, colon, ovaries, prostrate, and the stomach. To put it more succinctly, sunlight serves as the perfect medicinal pill in promoting a healthy lifestyle.
One of the prime benefits of sunlight is that it supplies the body with Vitamin D, which not only promotes the absorption of calcium in the gut but also transfers calcium across the cell membranes. This in turn provides strength to the bones as well as contributes for a healthy nervous system by increasing the production of endorphins in the brain. Usually, deposits of cholesterol-like substances known as ergosterol can be found beneath the skin, which gets converted into Vitamin D hormones when the sunlight penetrates the skin.
Vitamin D also helps to lower the level of cholesterol in blood, and sunlight can even prevent the growth of cancerous tumors. Studies show that exposing your face to sunlight for 10 minutes every day can provide your body with the Vitamin D that is required for the day. A lack of Vitamin D is associated with a host of autoimmune ailments such as Crohn’s disease, multiple sclerosis, rheumatoid arthritis, and thyroditis.
Another significant benefit of sunlight is that it helps in the prevention of infections resulting from bacteria, molds, and viruses. The health benefits of sunlight include the enhancement of the immune system by increasing the count of white blood cells as well as gamma globulin, which is beneficial in warding off viruses and germs and it enhances the capacity of red blood cells in carrying oxygen.
According to certain studies, getting adequate sunlight serves as the perfect exercise for the heart, as it enables the body to lower the resting pulse rate and decreasing hypertension, thereby making the heart healthier. Sunlight also provides resistance power to the skin, by avoiding skin diseases such as psoriasis, eczema, and acne problems. Further, getting sunlight is also correlated with the stimulation of the pineal gland, which produces such vital chemicals as tryptamines.
Other health benefits derived through the exposure of sunlight are:
• Strengthening of cardiovascular system
• Normalizing blood pressure as well as blood sugar
• Increased metabolism
• Aiding in weight loss
• Ensuring proper functioning of kidneys by eliminating wastes
• Enhanced liver function
• Improved digestion
• Above all, sunshine has that magical power to alter your moods and cheer you up, thereby preventing anxiety and depression
Despite its advantages, excess exposure to sunlight may be sometimes destructive, as it can lead to ailments such as eye damage, melanomas, and skin cancer. Likewise, over exposure to sunlight may sometimes result in a change in the color as well as the size of the skin, appearance of irregular spots on the face, and itchiness or tenderness to the skin.
In other words, benefits derived from the sunlight depend upon its usage. Methods such as sunbathing and sun tanning are considered effective for getting adequate sunshine, but make sure that you are using a quality after-sun lotion in order to moisturize your skin after sun tanning. Likewise, put on such clothes that cover your arms as well as legs after sunbathing, which in turn safeguard you from further exposure. However the most important thing to remember that an excess of anything, including sunlight, can be damaging to your health.
Study Shows Elderly People With Higher Vitamin D Levels Performed Better on Mental Tests
By Charlene Laino
WebMD Medical News Reviewed by Louise Chang, MD
April 16, 2010 (Toronto) -- Two new studies add to evidence that older people with low levels of vitamin D may be more likely to suffer from cognitive impairment.
The hope is that vitamin D supplements may be able to slow mental decline -- an intervention that one research team plans to put to the test this summer.
Vitamin D is best known for helping the body absorb calcium , which restores and strengthens bone, protecting against fracture.
But vitamin D also seems to have anti-inflammatory effects that may help keep blood vessels healthy, ensuring nutrient- and oxygen-rich blood flow to brain cells, says Amie Peterson, MD, of Oregon Health & Science University in Portland.
In addition, the presence of vitamin D receptors throughout the brain suggests that it may directly affect brain tissue, she tells WebMD.
Testing Cognitive Impairment
Still, whether vitamin D has a role in memory and cognition is unclear at this point, Peterson says, and studies have had conflicting results.
To help answer the question, Peterson and colleagues studied about 150 people aged 70 and older living on their own. Their average age was 85, and about three-fourths were women.
Participants' vitamin D levels ranged from 9 to 90 nanograms per milliliter of blood. Levels of 30 or higher are considered normal, according to Peterson.
All participants were given a standard 30-point test that is used to screen for cognitive impairment.
Results showed that the lower their score on the test, the lower their vitamin D levels.
The average vitamin D level was 42.8 for the 42 participants with a perfect score of 30 on the test; 36.7 for the 89 participants who scored between 27 and 29 ("still normal but lower," says Peterson), and 34.8 for the 21 people with scores of 22 to 26 ("mild cognitive impairment").
The study also showed that lower vitamin D levels were associated with a greater risk of falling.
This summer, Peterson and colleagues plan to embark on a study of people with Parkinson's disease to look at the effect of vitamin D supplementation on cognition, balance, and gait. Still to be tested is whether the intervention will help older people who are otherwise healthy.
Vitamin D Deficiency Common in Elderly
The second study involved 752 women, aged 75 and older, in France.
A total of 129 of the women had vitamin D levels that were below 10 nanograms per milliliter, suggesting vitamin D deficiency , which is common among older women, says Cédric Annweiler, MD, of Angers University Hospital.
Compared to women with higher vitamin D levels, those with levels below 10 were about twice as likely to have cognitive impairment, as measured by a standard test of cognitive skills, he tells WebMD.
The researchers plan to follow the women for seven years to see whether those with low vitamin D levels are more likely to develop Alzheimer's disease or other dementia , Annweiler says.
Studies like that are needed to answer the question of which comes first: vitamin D deficiency or cognitive impairment, says David Knopman, MD, a neurologist at the Mayo Clinic in Rochester, Minn., who was not involved with the new work.
"People with dementia or cognitive impairment tend to become socially isolated and less physically active, so they’re less likely to get outside" to get the benefits of the sun's vitamin-D-producing ultraviolet light, he tells WebMD.
The studies were presented at the annual meeting of the American Academy of Neurology.
The Health Benefits of Sunlight
Researchers have started recognizing the importance of sunlight for a healthy lifestyle, recent studies reveal that sunlight renders many health benefits. Apart from Sunlight maintaining temperature and humidity, sunlight plays a significant role in nourishing and energizing the human body. It is also vital in order to get the full nutritional value from food that you consume and it has been proven that getting sufficient sunlight aids in preventing chronic ailments such as seasonal affective disorder (SAD), osteoporosis, mental depression, type 2 diabetes, and cancers affecting the bladder, breasts, cervix, colon, ovaries, prostrate, and the stomach. To put it more succinctly, sunlight serves as the perfect medicinal pill in promoting a healthy lifestyle.
One of the prime benefits of sunlight is that it supplies the body with Vitamin D, which not only promotes the absorption of calcium in the gut but also transfers calcium across the cell membranes. This in turn provides strength to the bones as well as contributes for a healthy nervous system by increasing the production of endorphins in the brain. Usually, deposits of cholesterol-like substances known as ergosterol can be found beneath the skin, which gets converted into Vitamin D hormones when the sunlight penetrates the skin.
Vitamin D also helps to lower the level of cholesterol in blood, and sunlight can even prevent the growth of cancerous tumors. Studies show that exposing your face to sunlight for 10 minutes every day can provide your body with the Vitamin D that is required for the day. A lack of Vitamin D is associated with a host of autoimmune ailments such as Crohn’s disease, multiple sclerosis, rheumatoid arthritis, and thyroditis.
Another significant benefit of sunlight is that it helps in the prevention of infections resulting from bacteria, molds, and viruses. The health benefits of sunlight include the enhancement of the immune system by increasing the count of white blood cells as well as gamma globulin, which is beneficial in warding off viruses and germs and it enhances the capacity of red blood cells in carrying oxygen.
According to certain studies, getting adequate sunlight serves as the perfect exercise for the heart, as it enables the body to lower the resting pulse rate and decreasing hypertension, thereby making the heart healthier. Sunlight also provides resistance power to the skin, by avoiding skin diseases such as psoriasis, eczema, and acne problems. Further, getting sunlight is also correlated with the stimulation of the pineal gland, which produces such vital chemicals as tryptamines.
Other health benefits derived through the exposure of sunlight are:
• Strengthening of cardiovascular system
• Normalizing blood pressure as well as blood sugar
• Increased metabolism
• Aiding in weight loss
• Ensuring proper functioning of kidneys by eliminating wastes
• Enhanced liver function
• Improved digestion
• Above all, sunshine has that magical power to alter your moods and cheer you up, thereby preventing anxiety and depression
Despite its advantages, excess exposure to sunlight may be sometimes destructive, as it can lead to ailments such as eye damage, melanomas, and skin cancer. Likewise, over exposure to sunlight may sometimes result in a change in the color as well as the size of the skin, appearance of irregular spots on the face, and itchiness or tenderness to the skin.
In other words, benefits derived from the sunlight depend upon its usage. Methods such as sunbathing and sun tanning are considered effective for getting adequate sunshine, but make sure that you are using a quality after-sun lotion in order to moisturize your skin after sun tanning. Likewise, put on such clothes that cover your arms as well as legs after sunbathing, which in turn safeguard you from further exposure. However the most important thing to remember that an excess of anything, including sunlight, can be damaging to your health.
Help Your Kids Make the Most of Summer
Help Your Kids Make the Most of Summer
Good Housekeeping Magazine June 2010
If you start the season with good intentions (chores! books! fresh air!), only to find the kids camped out in front of YouTube, read this wise advice
By Charlotte Latvala
Every June, I have the best of intentions: I'm going to keep the kids on a schedule. They're going to do more chores and read more books. We're going to take a family bike ride or walk every day, preferably in the cool of the morning. We'll be closer than ever.
And by the time the Fourth of July rolls around, things have usually slid out of control. The kids are sleeping in way past breakfast, lounging in front of the TV (or YouTube), and texting the afternoons away. It usually starts with a soft-hearted moment on my part ("They need a break after the school year — I'll let them sleep in today"), but quickly turns into a pattern. And since I'm still busy — with work, laundry, etc. — I sidestep my guilt and let them veg.
It's a common problem. By the middle school years, kids are too old to play Monopoly or go to town camp all day, but not old enough to drive or have real summer jobs. Though children may beg for "free time," it's not in anyone's best interest to let them achieve total slackerdom. "Tweens and teens often believe they'd just love to have weeks of 'doing nothing,'" says Annie Fox, M.Ed., author of the Middle School Confidential series. "But the reality rarely matches the daydream. Kids get bored, and, like puppies, bored kids often get into stuff they shouldn't." They also fall behind academically (more on that later). And, to be honest, we parents often have unrealistic, Norman Rockwell-like notions about bonding with our kids; we put an awful lot of pressure on ourselves and our kids to get closer than we are during the busy school year, says Michael J. Bradley, Ed.D., author of Yes, Your Teen Is Crazy: Loving Your Kid Without Losing Your Mind: "Parents who approach summer with too many plans for bonding usually wind up feeling like they're in a Chevy Chase movie where every thing goes wrong." But there are realistic ways to sneak some structure, learning, and — yes — family time into the summer without feeling like a drill sergeant. Here, the smart strategies:
Get On the Same Page
Good intentions often fizzle because kids have one set of summer goals (say, making it to the next level in Halo 3) and parents have another goal for them (tackling all of Charles Dickens). Many struggles can be avoided, says Fox, if parents and kids sit down before school gets out to discuss what worked in the past and then brainstorm together. "Ask questions such as: 'What was the best day/week of last summer? Worst?'" says Fox. Point out that plans that worked were probably those that left kids and parents feeling good about themselves and one another ("I liked biking to the pool instead of your driving me"), and that those that didn't work left everyone crabby ("I resented the mess you made playing upstairs").
It helps to think of your kid's day like the food pyramid, suggests clinical child psychologist Joyce Cooper-Kahn, Ph.D., coauthor of Late, Lost, and Unprepared: A Parents' Guide to Helping Children with Executive Functioning. On the bottom are the essentials: hobbies, social time, brain work, and volunteer time; in the middle are exercise, outdoor time, and chores. Shoot for a few daily "servings" from each list — a total of about six hours altogether, says Cooper-Kahn. Then top off the pyramid with a limited amount of video games and TV (more on setting limits later). Remember that some activities fall into more than one category — soccer practice is exercise, and it's social — and that even playing Wii can be physical. Your kid probably won't hit all the sections of the pyramid on any given day, and that's OK, says Cooper-Kahn. "You're looking for overall balance, which can take a few days," she says.
Step Up the Chores
Having jobs around the house sets expectations and gives kids a sense of accomplishment. "Summer is ideal for learning responsibility, because tweens and teens simply have more time," says Susan Kuczmarski, Ed.D., author of The Sacred Flight of the Teenager: A Parent's Guide to Stepping Back and Letting Go. Of course, not many kids volunteer to do chores, and sometimes we parents fall into the "it's easier to do it myself" trap.
To make sure that doesn't happen, give kids a choice so they can feel a sense of ownership, suggests Kuczmarski, and offer tasks that feel like new privileges. For instance, I let A.J., my 12-year-old, take over lawn duties last summer; he didn't do the neatest job, but was enthused about operating the electric lawn mower on his own.
Also give kids a choice about when they accomplish a chore, says Bradley; this appeals to their need for autonomy. "Imagine how you would react if your spouse said, 'Take out the trash, now!'" he says. A better approach: "It would help me a lot if you'd take out the trash. When do you think you can get it done?" You may have to give kids a time frame ("Garbage pickup is at noon, so the cans have to be out front by then"), but dole out as little direction as possible.Of course, there's also something to be said for the occasional well-placed bribe. Says family physician Jill Grimes, M.D., a mom of two middle schoolers: "Whether it's a trip to the yogurt shop or a new sports accessory, you can use that as a carrot." And if one of Dr. Grimes's daughters asks, "Can I go to my friend's house today?" she replies, "Absolutely — as soon as your room is clean."
Another tip: Avoid what Bradley calls the "chain gang" chores — those jobs that, like moving a humongous pile of gravel from the front yard to the back, never feel done. "For kids this age, anything that can be finished in an hour is best," he says. "They're not built for delayed gratification."
Finally, remember to praise your kid to keep the good vibes going, advises Bradley. If he tidies the kitchen (though perhaps not perfectly), say, "It's such a pleasure to come into a clean kitchen. Thanks!"
Layer in Some Learning
First, the scary news: Kids can fall behind in school if they slack off in the summer. "It's hard to overstate the importance of summer learning," says Karl Alexander, Ph.D., a sociology professor at Johns Hopkins University who recently found that disadvantaged first graders who had fewer enriching summer experiences (going to museums, visiting libraries) were two and a half years behind their more advantaged and involved peers in reading by the end of fifth grade. By ninth grade, the gap widened to five years. Most learning loss happened over the summer, notes Alexander; during the school year, all the kids advanced at a similar rate.
You don't have to hire a pricey tutor to keep kids on track. You can promote reading with these tactics:
•Let kids pick their own books: Last summer, A.J. got hooked on Maximum Ride, an action-packed sci-fi series I never would have chosen for him. (My pick, The Adventures of Tom Sawyer, probably would have languished under his bed.) Even if kids gravitate to books that seem to be too easy, encourage them to read what they want, says Diane W. Frankenstein, author of Reading Together: Everything You Need to Know to Raise a Child Who Loves to Read — they'll move on to more difficult books when they're ready. "Kids only read for story. If they can't engage with what they're reading, they won't stick with it," she says.
•Revisit old favorites: My 15-year-old daughter, Mathilda, has read the Harry Potter series so often she has sections of each book memorized, but that's OK, says Frankenstein: "It's like spending time with an old friend. Each time kids read an old favorite, they see something new."
•Create a summer book club: According to James S. Kim, Ed.D., assistant professor of education at Harvard, research shows that kids who discuss what they read actually comprehend more. And any summer learning — whether it's practicing the violin or reviewing math facts — is more fun with a buddy, says Michele Borba, Ed.D., author of The Big Book of Parenting Solutions. "Set a weekly schedule with other parents, and rotate houses," she suggests.
•Use technology to your advantage: Websites and even YouTube can encourage reading — through videos of author interviews, for instance. Some great tween/teen sites: guysread.com (cool, boy-friendly picks), teenreads.com (tons of reviews and info on how to start a book club), and readergirlz.com (an online book community for teen girls that has a young-adult author in residence). Just be sure to monitor, as always, where your child clicks to on the Web.
Encourage Good Works
Help kids to explore volunteer opportunities, from spending a couple of hours helping out at the local rec center so they can have pool access later on to working at an animal shelter just because they love to. Look online at volunteermatch.org for local openings, or ask at your local community centers and houses of worship.
Amp Up the Family Time
"For many kids, bonding is usually the result of taking them out of their routine and creating an atmosphere where they have to rely on the family for friendship and fun," says Marybeth Hicks, author of Bringing Up Geeks and a mom of four. That doesn't mean you need to go on a two-week backpacking trip, she insists: "A few years ago, we'd head into the yard with a small DVD player and pop in a movie. It was our own version of a drive-in, and everyone loved it."
Also consider these other cool ideas for together time:
•Take it outside: Eating together is the ultimate way to bond, says Barbara Fiese, Ph.D., professor of human and community development at the University of Illinois at Urbana-Champaign. Fiese recently led a study that showed that tweens who ate regularly with their families had healthier weight levels and sleep patterns and a better quality of life. Why not eat alfresco one or two nights a week? Even the most cynical teens enjoy picnics; go to goodhousekeeping.com/picnics for ideas.
•Get thee to a museum: Chances are there's some undiscovered gem within a day's drive of your home. Find everything from military landmarks to offbeat museums (the Skateboard Museum, anyone?) on museumspot.com, where you can search for fun destinations by geographic area or subject matter.
•Force the issue: Teens may resist what they see as dorky family outings, but "indulging every 'I don't want to' teaches them they don't need to extend themselves to build relationships," says Hicks. Stand your ground.
Let Bedtime Slide (A Little)
During the summer, most kids consider sleeping late an inalienable right. But snoozing until lunchtime is a major mistake, says pediatric sleep specialist Jodi Mindell, Ph.D., author of Take Charge of Your Child's Sleep: The All-in-One Resource for Solving Sleep Problems in Kids and Teens. "Sleep is as important for tweens and teens as it is for younger kids," she says. Moving bedtime and wake-up time later in the summer is fine — but don't let them sleep much past 9:30, even on weekends, or you'll throw off their natural body clock. To get kids moving, schedule activities such as swim practice for A.M. hours, advises Mindell.
And remember: No electronics in your kid's bedroom; they're simply too stimulating to promote good sleep. "And the bright light suppresses the production of melatonin, a sleep hormone," says Mindell.
Make Peace with Electronics
A few times each summer, I threaten to toss the television out the window because I can't stand my kids' zombie-like stares another minute. Knowing that research shows that TV and video games contribute to weight gain only adds to my discomfort level.
However, I'm also savvy enough to know that electronic entertainment is here to stay — and the American Academy of Pediatrics-approved number for kids' daily screen time (two hours) often seems like very wishful thinking. (I'll admit that on days when I'm busy, a Guitar Hero marathon can feel like a blessing — the house is quiet! There's no bickering!)
Still, experts recommend hammering out summer rules (say, no screen time before 3 p.m., or no more than two or three hours per one-day period) and sticking to them. "If it seems like my kids are slacking, I have them keep a log of how much time they spend playing," says Dr. Grimes, "and then review it with them. I reward compliance with something like a trip to one of their favorite restaurants."
Or, says Bradley, use the cell phone company's "rollover minutes" concept. "You all agree on a reasonable amount of video game time per day: say, two hours," he says. "If they stop after 90 minutes, then they can have half an hour extra the next day." The beauty of the plan, he adds, is that kids get some decision-making power, which helps them buy into the program.
"The crucial thing is to balance electronic entertainment with doses of fresh air and physical activity," says Hicks. One idea that's worked for her: "I've had the kids earn screen time by reading — a half hour with a book buys a half hour online." You can do the same with outdoor exercise; once kids are pushed outside, they usually find things to do. (Softball? Frisbee? Who knew?) And maybe — just maybe — they'll find that there's more to summer than Halo 3.
4 New Facebook Rules
A teen’s Facebook page is like a diary of her life – and oftentimes it’s open to backers or just plain creeps,” says Neal O’Farrell, cybercrime and identity theft expert at idgaurdian.com. Help your child with these tips:
Forget full names Instead of using his real name, your child can use a nick-name or a fir-middle combo to maintain privacy – a good idea in case he slips up and odesn’t want college admissions officers or future employers seeing those online blunders.
Choose tricky passwords Suggest using a long password (10-plus charateders) and changing it every three to six months. O’Farrell suggests this tric: Combint the first letters of words in a sentence (“I was born in Iowa in 1995” becomes IwbiIi1995)
Restrict access The privacy setting “friends of friends” invites possibly hundreds of thousands of people to see kids’ information and photos. Choosing “only friends” will limit viewing to people they’ve confirmed as pals
Stick to the past Discourage kids from broadcasting plans, which gives potential stalers info on their whereabouts – Marnie Soman
Good Housekeeping Magazine June 2010
If you start the season with good intentions (chores! books! fresh air!), only to find the kids camped out in front of YouTube, read this wise advice
By Charlotte Latvala
Every June, I have the best of intentions: I'm going to keep the kids on a schedule. They're going to do more chores and read more books. We're going to take a family bike ride or walk every day, preferably in the cool of the morning. We'll be closer than ever.
And by the time the Fourth of July rolls around, things have usually slid out of control. The kids are sleeping in way past breakfast, lounging in front of the TV (or YouTube), and texting the afternoons away. It usually starts with a soft-hearted moment on my part ("They need a break after the school year — I'll let them sleep in today"), but quickly turns into a pattern. And since I'm still busy — with work, laundry, etc. — I sidestep my guilt and let them veg.
It's a common problem. By the middle school years, kids are too old to play Monopoly or go to town camp all day, but not old enough to drive or have real summer jobs. Though children may beg for "free time," it's not in anyone's best interest to let them achieve total slackerdom. "Tweens and teens often believe they'd just love to have weeks of 'doing nothing,'" says Annie Fox, M.Ed., author of the Middle School Confidential series. "But the reality rarely matches the daydream. Kids get bored, and, like puppies, bored kids often get into stuff they shouldn't." They also fall behind academically (more on that later). And, to be honest, we parents often have unrealistic, Norman Rockwell-like notions about bonding with our kids; we put an awful lot of pressure on ourselves and our kids to get closer than we are during the busy school year, says Michael J. Bradley, Ed.D., author of Yes, Your Teen Is Crazy: Loving Your Kid Without Losing Your Mind: "Parents who approach summer with too many plans for bonding usually wind up feeling like they're in a Chevy Chase movie where every thing goes wrong." But there are realistic ways to sneak some structure, learning, and — yes — family time into the summer without feeling like a drill sergeant. Here, the smart strategies:
Get On the Same Page
Good intentions often fizzle because kids have one set of summer goals (say, making it to the next level in Halo 3) and parents have another goal for them (tackling all of Charles Dickens). Many struggles can be avoided, says Fox, if parents and kids sit down before school gets out to discuss what worked in the past and then brainstorm together. "Ask questions such as: 'What was the best day/week of last summer? Worst?'" says Fox. Point out that plans that worked were probably those that left kids and parents feeling good about themselves and one another ("I liked biking to the pool instead of your driving me"), and that those that didn't work left everyone crabby ("I resented the mess you made playing upstairs").
It helps to think of your kid's day like the food pyramid, suggests clinical child psychologist Joyce Cooper-Kahn, Ph.D., coauthor of Late, Lost, and Unprepared: A Parents' Guide to Helping Children with Executive Functioning. On the bottom are the essentials: hobbies, social time, brain work, and volunteer time; in the middle are exercise, outdoor time, and chores. Shoot for a few daily "servings" from each list — a total of about six hours altogether, says Cooper-Kahn. Then top off the pyramid with a limited amount of video games and TV (more on setting limits later). Remember that some activities fall into more than one category — soccer practice is exercise, and it's social — and that even playing Wii can be physical. Your kid probably won't hit all the sections of the pyramid on any given day, and that's OK, says Cooper-Kahn. "You're looking for overall balance, which can take a few days," she says.
Step Up the Chores
Having jobs around the house sets expectations and gives kids a sense of accomplishment. "Summer is ideal for learning responsibility, because tweens and teens simply have more time," says Susan Kuczmarski, Ed.D., author of The Sacred Flight of the Teenager: A Parent's Guide to Stepping Back and Letting Go. Of course, not many kids volunteer to do chores, and sometimes we parents fall into the "it's easier to do it myself" trap.
To make sure that doesn't happen, give kids a choice so they can feel a sense of ownership, suggests Kuczmarski, and offer tasks that feel like new privileges. For instance, I let A.J., my 12-year-old, take over lawn duties last summer; he didn't do the neatest job, but was enthused about operating the electric lawn mower on his own.
Also give kids a choice about when they accomplish a chore, says Bradley; this appeals to their need for autonomy. "Imagine how you would react if your spouse said, 'Take out the trash, now!'" he says. A better approach: "It would help me a lot if you'd take out the trash. When do you think you can get it done?" You may have to give kids a time frame ("Garbage pickup is at noon, so the cans have to be out front by then"), but dole out as little direction as possible.Of course, there's also something to be said for the occasional well-placed bribe. Says family physician Jill Grimes, M.D., a mom of two middle schoolers: "Whether it's a trip to the yogurt shop or a new sports accessory, you can use that as a carrot." And if one of Dr. Grimes's daughters asks, "Can I go to my friend's house today?" she replies, "Absolutely — as soon as your room is clean."
Another tip: Avoid what Bradley calls the "chain gang" chores — those jobs that, like moving a humongous pile of gravel from the front yard to the back, never feel done. "For kids this age, anything that can be finished in an hour is best," he says. "They're not built for delayed gratification."
Finally, remember to praise your kid to keep the good vibes going, advises Bradley. If he tidies the kitchen (though perhaps not perfectly), say, "It's such a pleasure to come into a clean kitchen. Thanks!"
Layer in Some Learning
First, the scary news: Kids can fall behind in school if they slack off in the summer. "It's hard to overstate the importance of summer learning," says Karl Alexander, Ph.D., a sociology professor at Johns Hopkins University who recently found that disadvantaged first graders who had fewer enriching summer experiences (going to museums, visiting libraries) were two and a half years behind their more advantaged and involved peers in reading by the end of fifth grade. By ninth grade, the gap widened to five years. Most learning loss happened over the summer, notes Alexander; during the school year, all the kids advanced at a similar rate.
You don't have to hire a pricey tutor to keep kids on track. You can promote reading with these tactics:
•Let kids pick their own books: Last summer, A.J. got hooked on Maximum Ride, an action-packed sci-fi series I never would have chosen for him. (My pick, The Adventures of Tom Sawyer, probably would have languished under his bed.) Even if kids gravitate to books that seem to be too easy, encourage them to read what they want, says Diane W. Frankenstein, author of Reading Together: Everything You Need to Know to Raise a Child Who Loves to Read — they'll move on to more difficult books when they're ready. "Kids only read for story. If they can't engage with what they're reading, they won't stick with it," she says.
•Revisit old favorites: My 15-year-old daughter, Mathilda, has read the Harry Potter series so often she has sections of each book memorized, but that's OK, says Frankenstein: "It's like spending time with an old friend. Each time kids read an old favorite, they see something new."
•Create a summer book club: According to James S. Kim, Ed.D., assistant professor of education at Harvard, research shows that kids who discuss what they read actually comprehend more. And any summer learning — whether it's practicing the violin or reviewing math facts — is more fun with a buddy, says Michele Borba, Ed.D., author of The Big Book of Parenting Solutions. "Set a weekly schedule with other parents, and rotate houses," she suggests.
•Use technology to your advantage: Websites and even YouTube can encourage reading — through videos of author interviews, for instance. Some great tween/teen sites: guysread.com (cool, boy-friendly picks), teenreads.com (tons of reviews and info on how to start a book club), and readergirlz.com (an online book community for teen girls that has a young-adult author in residence). Just be sure to monitor, as always, where your child clicks to on the Web.
Encourage Good Works
Help kids to explore volunteer opportunities, from spending a couple of hours helping out at the local rec center so they can have pool access later on to working at an animal shelter just because they love to. Look online at volunteermatch.org for local openings, or ask at your local community centers and houses of worship.
Amp Up the Family Time
"For many kids, bonding is usually the result of taking them out of their routine and creating an atmosphere where they have to rely on the family for friendship and fun," says Marybeth Hicks, author of Bringing Up Geeks and a mom of four. That doesn't mean you need to go on a two-week backpacking trip, she insists: "A few years ago, we'd head into the yard with a small DVD player and pop in a movie. It was our own version of a drive-in, and everyone loved it."
Also consider these other cool ideas for together time:
•Take it outside: Eating together is the ultimate way to bond, says Barbara Fiese, Ph.D., professor of human and community development at the University of Illinois at Urbana-Champaign. Fiese recently led a study that showed that tweens who ate regularly with their families had healthier weight levels and sleep patterns and a better quality of life. Why not eat alfresco one or two nights a week? Even the most cynical teens enjoy picnics; go to goodhousekeeping.com/picnics for ideas.
•Get thee to a museum: Chances are there's some undiscovered gem within a day's drive of your home. Find everything from military landmarks to offbeat museums (the Skateboard Museum, anyone?) on museumspot.com, where you can search for fun destinations by geographic area or subject matter.
•Force the issue: Teens may resist what they see as dorky family outings, but "indulging every 'I don't want to' teaches them they don't need to extend themselves to build relationships," says Hicks. Stand your ground.
Let Bedtime Slide (A Little)
During the summer, most kids consider sleeping late an inalienable right. But snoozing until lunchtime is a major mistake, says pediatric sleep specialist Jodi Mindell, Ph.D., author of Take Charge of Your Child's Sleep: The All-in-One Resource for Solving Sleep Problems in Kids and Teens. "Sleep is as important for tweens and teens as it is for younger kids," she says. Moving bedtime and wake-up time later in the summer is fine — but don't let them sleep much past 9:30, even on weekends, or you'll throw off their natural body clock. To get kids moving, schedule activities such as swim practice for A.M. hours, advises Mindell.
And remember: No electronics in your kid's bedroom; they're simply too stimulating to promote good sleep. "And the bright light suppresses the production of melatonin, a sleep hormone," says Mindell.
Make Peace with Electronics
A few times each summer, I threaten to toss the television out the window because I can't stand my kids' zombie-like stares another minute. Knowing that research shows that TV and video games contribute to weight gain only adds to my discomfort level.
However, I'm also savvy enough to know that electronic entertainment is here to stay — and the American Academy of Pediatrics-approved number for kids' daily screen time (two hours) often seems like very wishful thinking. (I'll admit that on days when I'm busy, a Guitar Hero marathon can feel like a blessing — the house is quiet! There's no bickering!)
Still, experts recommend hammering out summer rules (say, no screen time before 3 p.m., or no more than two or three hours per one-day period) and sticking to them. "If it seems like my kids are slacking, I have them keep a log of how much time they spend playing," says Dr. Grimes, "and then review it with them. I reward compliance with something like a trip to one of their favorite restaurants."
Or, says Bradley, use the cell phone company's "rollover minutes" concept. "You all agree on a reasonable amount of video game time per day: say, two hours," he says. "If they stop after 90 minutes, then they can have half an hour extra the next day." The beauty of the plan, he adds, is that kids get some decision-making power, which helps them buy into the program.
"The crucial thing is to balance electronic entertainment with doses of fresh air and physical activity," says Hicks. One idea that's worked for her: "I've had the kids earn screen time by reading — a half hour with a book buys a half hour online." You can do the same with outdoor exercise; once kids are pushed outside, they usually find things to do. (Softball? Frisbee? Who knew?) And maybe — just maybe — they'll find that there's more to summer than Halo 3.
4 New Facebook Rules
A teen’s Facebook page is like a diary of her life – and oftentimes it’s open to backers or just plain creeps,” says Neal O’Farrell, cybercrime and identity theft expert at idgaurdian.com. Help your child with these tips:
Forget full names Instead of using his real name, your child can use a nick-name or a fir-middle combo to maintain privacy – a good idea in case he slips up and odesn’t want college admissions officers or future employers seeing those online blunders.
Choose tricky passwords Suggest using a long password (10-plus charateders) and changing it every three to six months. O’Farrell suggests this tric: Combint the first letters of words in a sentence (“I was born in Iowa in 1995” becomes IwbiIi1995)
Restrict access The privacy setting “friends of friends” invites possibly hundreds of thousands of people to see kids’ information and photos. Choosing “only friends” will limit viewing to people they’ve confirmed as pals
Stick to the past Discourage kids from broadcasting plans, which gives potential stalers info on their whereabouts – Marnie Soman
National Institute of Health - Benefits of Sunlight
Journal List > Environ Health Perspect > v.116(4); Apr 2008
NIH
Benefits of Sunlight: A Bright Spot for Human Health
M. Nathaniel Mead
This article has been corrected. See Environ Health Perspect. 2008 May; 116(5): A197. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch Challenges Each day, Apollo’s fiery chariot makes its way across the sky, bringing life-giving light to the planet. For the ancient Greeks and Romans, Apollo was the god of medicine and healing as well as of sun and light—but Apollo could bring sickness as well as cure. Today’s scientists have come to a similarly dichotomous recognition that exposure to the ultraviolet radiation (UVR) in sunlight has both beneficial and deleterious effects on human health.Most public health messages of the past century have focused on the hazards of too much sun exposure. UVA radiation (95–97% of the UVR that reaches Earth’s surface) penetrates deeply into the skin, where it can contribute to skin cancer indirectly via generation of DNA-damaging molecules such as hydroxyl and oxygen radicals. Sunburn is caused by too much UVB radiation; this form also leads to direct DNA damage and promotes various skin cancers. Both forms can damage collagen fibers, destroy vitamin A in skin, accelerate aging of the skin, and increase the risk of skin cancers. Excessive sun exposure can also cause cataracts and diseases aggravated by UVR-induced immunosuppression such as reactivation of some latent viruses.However, excessive UVR exposure accounts for only 0.1% of the total global burden of disease in disability-adjusted life years (DALYs), according to the 2006 World Health Organization (WHO) report The Global Burden of Disease Due to Ultraviolet Radiation. DALYs measure how much a person’s expectancy of healthy life is reduced by premature death or disability caused by disease. Coauthor Robyn Lucas, an epidemiologist at the National Centre for Epidemiology and Population Health in Canberra, Australia, explains that many diseases linked to excessive UVR exposure tend to be relatively benign—apart from malignant melanoma—and occur in older age groups, due mainly to the long lag between exposure and manifestation, the requirement of cumulative exposures, or both. Therefore, when measuring by DALYs, these diseases incur a relatively low disease burden despite their high prevalence.In contrast, the same WHO report noted that a markedly larger annual disease burden of 3.3 billion DALYs worldwide might result from very low levels of UVR exposure. This burden subsumes major disorders of the musculoskeletal system and possibly an increased risk of various autoimmune diseases and life-threatening cancers.The best-known benefit of sunlight is its ability to boost the body’s vitamin D supply; most cases of vitamin D deficiency are due to lack of outdoor sun exposure. At least 1,000 different genes governing virtually every tissue in the body are now thought to be regulated by 1,25-dihydroxyvitamin D3 (1,25[OH]D), the active form of the vitamin, including several involved in calcium metabolism and neuromuscular and immune system functioning.Although most of the health-promoting benefits of sun exposure are thought to occur through vitamin D photosynthesis, there may be other health benefits that have gone largely overlooked in the debate over how much sun is needed for good health [see “Other Sun-Dependent Pathways,” p. A165]. As for what constitutes “excessive” UVR exposure, there is no one-size-fits-all answer, says Lucas: “‘Excessive’ really means inappropriately high for your skin type under a particular level of ambient UVR.” Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesVitamin D ProductionUnlike other essential vitamins, which must be obtained from food, vitamin D can be synthesized in the skin through a photosynthetic reaction triggered by exposure to UVB radiation. The efficiency of production depends on the number of UVB photons that penetrate the skin, a process that can be curtailed by clothing, excess body fat, sunscreen, and the skin pigment melanin. For most white people, a half-hour in the summer sun in a bathing suit can initiate the release of 50,000 IU (1.25 mg) vitamin D into the circulation within 24 hours of exposure; this same amount of exposure yields 20,000–30,000 IU in tanned individuals and 8,000–10,000 IU in dark-skinned people.The initial photosynthesis produces vitamin D3, most of which undergoes additional transformations, starting with the production of 25-hydroxyvitamin D (25[OH]D), the major form of vitamin D circulating in the bloodstream and the form that is routinely measured to determine a person’s vitamin D status. Although various cell types within the skin can carry out this transformation locally, the conversion takes place primarily in the liver. Another set of transformations occurs in the kidney and other tissues, forming 1,25(OH)D. This form of the vitamin is actually a hormone, chemically akin to the steroid hormones.1,25(OH)D accumulates in cell nuclei of the intestine, where it enhances calcium and phosphorus absorption, controlling the flow of calcium into and out of bones to regulate bone-calcium metabolism. Michael Holick, a medical professor and director of the Bone Health Care Clinic at Boston University Medical Center, says, “The primary physiologic function of vitamin D is to maintain serum calcium and phosphorous levels within the normal physiologic range to support most metabolic functions, neuromuscular transmission, and bone mineralization.”Without sufficient vitamin D, bones will not form properly. In children, this causes rickets, a disease characterized by growth retardation and various skeletal deformities, including the hallmark bowed legs. More recently, there has been a growing appreciation for vitamin D’s impact on bone health in adults. In August 2007, the Agency for Health Care Policy and Research published Effectiveness and Safety of Vitamin D in Relation to Bone Health, a systematic review of 167 studies that found “fair evidence” of an association between circulating 25(OH)D concentrations and either increased bone-mineral density or reduced falls in older people (a result of strengthened muscles as well as strengthened bones). “Low vitamin D levels will precipitate and exacerbate osteoporosis in both men and women and cause the painful bone disease osteomalacia,” says Holick. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesEvolution of the Great Solar DebateIn the 2002 book Bone Loss and Osteoporosis in Past Populations: An Anthropological Perspective, Reinhold Vieth, a nutrition professor at the University of Toronto, writes that early primates probably acquired their relatively high vitamin D requirements from frequent grooming and ingestion of oils rich in vitamin D precursors that were secreted by their skin onto their fur. The first humans evolved in equatorial Africa, where the direct angle of sunlight delivers very strong UVR most of the year. The gradual loss of protective fur may have created evolutionary pressure to develop deeply pigmented skin to avoid photodegradation of micronutrients and protect sweat glands from UVR-induced injury.In the July 2000 issue of the Journal of Human Evolution, California Academy of Sciences anthropologists Nina Jablonski and George Chaplin wrote that because dark skin requires about five to six times more solar exposure than pale skin for equivalent vitamin D photosynthesis, and because the intensity of UVB radiation declines with increasing latitude, one could surmise that skin lightening was an evolutionary adaptation that allowed for optimal survival in low-UVR climes, assuming a traditional diet and outdoor lifestyle. Cooler temperatures in these higher latitudes resulted in the need for more clothing and shelter, further reducing UVR exposure. With shorter winter days and insufficient solar radiation in the UVB wavelengths needed to stimulate vitamin D synthesis, dietary sources such as fatty fish became increasingly important.Over time, clothing became the norm in higher latitudes and then eventually a social attribute in many societies. By the 1600s, peoples in these regions covered their whole body, even in summertime. Many children who lived in the crowded and polluted industrialized cities of northern Europe developed rickets. By the late 1800s, approximately 90% of all children living in industrialized Europe and North America had some manifestations of the disease, according to estimates based on autopsy studies of the day cited by Holick in the August 2006 Journal of Clinical Investigation and the October 2007 American Journal of Public Health.Doctors throughout Europe and North America began promoting whole-body sun-bathing to help prevent rickets. It was also recognized that wintertime sunlight in the temperate zone was too feeble to prevent rickets. For this reason, many children were exposed to UVR from a mercury or carbon arc lamp for one hour three times a week, which proved to be an effective preventive measure and treatment.Around the time the solar solution to rickets gained widespread traction in medical circles, another historic scourge, tuberculosis (TB), was also found to respond to solar intervention. TB patients of all ages were sent to rest in sunny locales and generally returned in good health. Dermatology professor Barbara A. Gilchrest of Boston University School of Medicine says that, whereas sun exposure was shown to improve cutaneous TB, sanatorium patients with pulmonary TB likely responded as much or more to rest and good nutrition than to UVR. Nevertheless, a meta-analysis published in the February 2008 International Journal of Epidemiology found that high vitamin D levels reduce the risk of active TB (i.e., TB showing clinical symptoms) by 32%.Almost overnight, as awareness of the sun’s power against rickets and TB spread, attitudes toward sun exposure underwent a radical shift. The suntan became valued in the Western world as a new status symbol that signified both health and wealth, as only the affluent could afford to vacation by the sea and play outdoor sports. Phototherapy quickly emerged as a popular medical treatment not only for TB, but also for rheumatic disorders, diabetes, gout, chronic ulcers, and wounds. The “healthy tan” was in, and “sickly-looking” pale skin was out. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesCancer: Cause, Protection, or Both?The first reports of an association between sun exposure and skin cancer began to surface in dermatology publications in the late nineteenth century. Nevertheless, it was not until the 1930s that the U.S. Public Health Service began issuing warnings about sun-related health risks. People were cautioned to avoid the midday summer sun, cover their heads in direct sunlight, and gradually increase the time of sun exposure from an initial 5–10 minutes per day to minimize the risk of sunburn.In the decades that followed, the skin cancer hazards of excessive sun exposure would be extensively studied and mapped. Today, the three main forms of skin cancer—melanoma, basal cell carcinoma, and squamous cell carcinoma—are largely attributed to excessive UVR exposure. Skin cancers became the most common form of cancer worldwide, especially among groups such as white residents of Australia and New Zealand.When atmospheric scientists first called attention to possible chemical destruction of the stratospheric ozone layer in the early 1970s, one predicted consequence of the increased UVB radiation was a rise in skin cancer rates, especially in Australia, New Zealand, South Africa, and Latin America. To counter this threat, the WHO, the United Nations Environment Programme, the World Meteorological Organization, the International Agency for Research on Cancer, and the International Commission on Non-Ionizing Radiation Protection established INTERSUN, the Global UV Project, with the express goal of reducing the burden of UVR-related disease. INTERSUN activities have included the development of an internationally recognized UV Index to help frame sun protection messages related to the daily intensity of UVR. [For more information on these activities, see “WHO Ultraviolet Radiation Website,” p. A157 this issue.]Australia was among the first countries to spearhead large-scale sun protection programs, with the Slip-Slop-Slap initiative (short for “slip on a shirt, slop on some sun-screen, and slap on a hat”) introduced in the early 1980s. “This program and the subsequent SunSmart campaign have been highly effective in informing Australians of the risks and providing clear, practical instructions as to how to avoid excessive UVR exposure,” says Lucas. As a result of increased use of hats, sunscreen, and shade, the incidence of malignant melanoma has begun to plateau in Australia, New Zealand, Canada, and Northern Europe among some age groups. However, because other UVR-induced skin cancers typically take longer than melanoma to develop, their incidence rates continue to rise in most developed countries. Lucas says a gradual improvement in these rates is to be expected as well.Whereas skin cancer is associated with too much UVR exposure, other cancers could result from too little. Living at higher latitudes increases the risk of dying from Hodgkin lymphoma, as well as breast, ovarian, colon, pancreatic, prostate, and other cancers, as compared with living at lower latitudes. A randomized clinical trial by Joan Lappe, a medical professor at Creighton University, and colleagues, published in the June 2007 issue of the American Journal of Clinical Nutrition, confirmed that taking 2–4 times the daily dietary reference intake of 200–600 IU vitamin D3 and calcium resulted in a 50–77% reduction in expected incidence rates of all cancers combined over a four-year period in post-menopausal women living in Nebraska.Moreover, although excessive sun exposure is an established risk factor for cutaneous malignant melanoma, continued high sun exposure was linked with increased survival rates in patients with early-stage melanoma in a study reported by Marianne Berwick, an epidemiology professor at the University of New Mexico, in the February 2005 Journal of the National Cancer Institute. Holick also points out that most melanomas occur on the least sun-exposed areas of the body, and occupational exposure to sunlight actually reduced melanoma risk in a study reported in the June 2003 Journal of Investigative Dermatology. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesOther Health LinksVarious studies have linked low 25(OH)D levels to diseases other than cancer, raising the possibility that vitamin D insufficiency is contributing to many major illnesses. For example, there is substantial though not definitive evidence that high levels of vitamin D either from diet or from UVR exposure may decrease the risk of developing multiple sclerosis (MS). Populations at higher latitudes have a higher incidence and prevalence of MS; a review in the December 2002 issue of Toxicology by epidemiology professor Anne-Louise Ponsonby and colleagues from The Australian National University revealed that living at a latitude above 37° increased the risk of developing MS throughout life by greater than 100%.Still to be resolved, however, is the question of what levels of vitamin D are optimal for preventing the disease—and whether the statistical associations reflect different gene pools rather than different levels of 25(OH)D. (Interestingly, Holick reported in the August 1988 issue of The Journal of Clinical Endocrinology & Metabolism that no previtamin D3 formed when human skin was exposed to sunlight on cloudless days in Boston, at 42.2°N, from November through February or in Edmonton, at 52°N, from October through March.)“Scientific evidence on specific effects of vitamin D in preventing MS or slowing its progression is not sufficient,” says Alberto Ascherio, a nutritional epidemiologist at the Harvard School of Public Health. “Nevertheless, considering the safety of vitamin D even in high doses, there is no clear contraindication, and because vitamin D deficiency is very prevalent, especially among MS patients, taking vitamin D supplements and getting moderate sun exposure is more likely to be beneficial than not.”As with MS, there appears to be a latitudinal gradient for type 1 diabetes, with a higher incidence at higher latitudes. A Swedish epidemiologic study published in the December 2006 issue of Diabetologia found that sufficient vitamin D status in early life was associated with a lower risk of developing type 1 diabetes. Nonobese mice of a strain predisposed to develop type 1 diabetes showed an 80% reduced risk of developing the disease when they received a daily dietary dose of 1,25(OH)D, according to research published in the June 1994 issue of the same journal. And a Finnish study published 3 November 2001 in The Lancet showed that children who received 2,000 IU vitamin D per day from 1 year of age on had an 80% decreased risk of developing type 1 diabetes later in life, whereas children who were vitamin D deficient had a fourfold increased risk. Researchers are now seeking to understand how much UVR/vitamin D is needed to lower the risk of diabetes and whether this is a factor only in high-risk groups.There is also a connection with metabolic syndrome, a cluster of conditions that increases one’s risk for type 2 diabetes and cardiovascular disease. A study in the September 2006 issue of Progress in Biophysics and Molecular Biology demonstrated that in young and elderly adults, serum 25(OH)D was inversely correlated with blood glucose concentrations and insulin resistance. Some studies have demonstrated high prevalence of low vitamin D levels in people with type 2 diabetes, although it is not clear whether this is a cause of the disease or an effect of another causative factor—for example, lower levels of physical activity (in this case, outdoor activity in particular).People living at higher latitudes throughout the world are at higher risk of hypertension, and patients with cardiovascular disease are often found to be deficient in vitamin D, according to research by Harvard Medical School professor Thomas J. Wang and colleagues in the 29 January 2008 issue of Circulation. “Although the exact mechanisms are poorly understood, it is known that 1,25(OH)D is among the most potent hormones for down-regulating the blood pressure hormone renin in the kidneys,” says Holick. “Moreover, there is an inflammatory component to atherosclerosis, and vascular smooth muscle cells have a vitamin D receptor and relax in the presence of 1,25(OH)D, suggesting a multitude of mechanisms by which vitamin D may be cardioprotective.”To determine the potential link betwen sun exposure and the protective effect in preventing hypertension, Rolfdieter Krause of the Free University of Berlin Department of Natural Medicine and colleagues exposed a group of hypertensive adults to a tanning bed that emitted full-spectrum UVR similar to summer sunlight. Another group of hypertensive adults was exposed to a tanning bed that emitted UVA-only radiation similar to winter sunlight. After three months, those who used the full-spectrum tanning bed had an average 180% increase in their 25(OH)D levels and an average 6 mm Hg decrease in their systolic and diastolic blood pressures, bringing them into the normal range. In constrast, the group that used the UVA-only tanning bed showed no change in either 25(OH)D or blood pressure. These results were published in the 29 August 1998 issue of The Lancet. According to Krause, who currently heads the Heliotherapy Research Group at the Medical University of Berlin, a serum 25(OH)D level of at least 40 ng/mL should be adequate to protect against hypertension and other forms of cardiovascular disease (as well as cancers of the prostate and colon).William Grant, who directs the Sunlight, Nutrition, and Health Research Center, a research and education organization based in San Francisco, suspects that sun exposure and higher 25(OH)D levels may confer protection against other illnesses such as rheumatoid arthritis (RA), asthma, and infectious diseases. “Vitamin D induces cathelicidin, a polypeptide that effectively combats both bacterial and viral infections,” Grant says. “This mechanism explains much of the seasonality of such viral infections as influenza, bronchitis, and gastroenteritis, and bacterial infections such as tuberculosis and septicemia.” For example, RA is more severe in winter, when 25(OH)D levels tend to be lower, and is also more prevalent in the higher latitudes. In addition, 25(OH)D levels are inversely associated with the clinical status of RA patients, and greater intake of vitamin D has been linked with lower RA risk, as reported in January 2004 in Arthritis & Rheumatism.Some reports, including an article in the October–December 2007 issue of Acta Medica Indonesiana, indicate that sufficient 1,25(OH)D inhibits induction of disease in RA, collagen-induced arthritis, Lyme arthritis, autoimmune encephalomyelitis, thyroiditis, inflammatory bowel disease, and systemic lupus erythematosus. Nonetheless, interventional data are lacking for most autoimmune disorders and infectious diseases, with the exception of TB. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesHow Much Is Enough?Gilchrest points out a problem with the literature: “Everyone recommends something different, depending on the studies with which they are most aligned. One study reports an increased risk of prostate cancer for men with 25(OH)D levels above 90 ng/mL, for example.” In the June 2007 Lappe article, she notes, subjects in the control “high-risk” unsupplemented group had 25(OH)D levels of 71 nmol/L and the supplemented group had levels of 96 nmol/L.Nevertheless, given the epidemiologic backdrop described above, there are now calls to rethink sun exposure policy or to promote vitamin D supplementation in higher-risk populations. Such groups include pregnant or breastfeeding women (these states draw upon a mother’s own reserves of vitamin D), the elderly, and those who must avoid the sun. Additionally, solely breastfed infants whose mothers were vitamin D deficient during pregnancy have smaller reserves of the nutrient and are at greater risk of developing rickets. Even in the sun-rich environment of the Middle East, insufficient vitamin D is a severe problem among breast-fed infants of women who wear a burqa (a traditional garment that covers the body from head to foot), as reported in the February 2003 Journal of Pediatrics.Several recent reports indicate an increase in rickets particularly among breastfed black infants, though white babies also are increasingly at risk. A study in the February 2007 Journal of Nutrition concluded that black and white pregnant women and neonates in the northern United States are at high risk of vitamin D insufficiency, even when mothers take prenatal vitamins (which typically provide 100–400 IU vitamin D3). Studies by Bruce Hollis, director of pediatric nutritional sciences at the Medical University of South Carolina, and colleagues suggest that a maternal vitamin D3 intake of 4,000 IU per day is safe and sufficient to ensure adequate vitamin D status for both mother and nursing infant.These days, most experts define vitamin D deficiency as a serum 25(OH)D level of less than 20 ng/mL. Holick and others assert that levels of 29 ng/mL or lower can be considered to indicate a relative insufficiency of vitamin D. Using this scale and considering various epidemiologic studies, an estimated 1 billion people worldwide have vitamin D deficiency or insufficiency, says Holick, who adds, “According to several studies, some forty to one hundred percent of the U.S. and European elderly men and women still living in the community [that is, not in nursing homes] are vitamin D deficient.” Holick asserts that a large number of infants, children, adolescents, and postmenopausal women also are vitamin D insufficient. “These individuals have no apparent skeletal or calcium metabolism abnormalities but may be at much higher risk of developing various diseases,” Holick says.In the context of inadequate sunlight or vitamin D insufficiency, some scientists worry that the emphasis on preventing skin cancers tends to obscure the much larger mortality burden posed by more life-threatening cancers such as lung, colon, and breast cancers. Many studies have shown that cancer-related death rates decline as one moves toward the lower latitudes (between 37°N and 37°S), and that the levels of ambient UVR in different municipalities correlate inversely with cancer death rates there. “As you head from north to south, you may find perhaps two or three extra deaths [per hundred thousand people] from skin cancer,” says Vieth. “At the same time, though, you’ll find thirty or forty fewer deaths for the other major cancers. So when you estimate the number of deaths likely to be attributable to UV light or vitamin D, it does is not appear to be the best policy to advise people to simply keep out of the sun just to prevent skin cancer.”To maximize protection against cancer, Grant recommends raising 25(OH)D levels to between 40 and 60 ng/mL. Research such as that described in Holick’s August 2006 Journal of Clinical Investigation article indicates that simply keeping the serum level above 20 ng/mL could reduce the risk of cancer by as much as 30–50%.Cedric F. Garland, a medical professor at the University of California, San Diego, says that maintaining a serum level of 55–60 ng/mL may reduce the breast cancer rate in temperate regions by half, and that incidence of many other cancers would be similarly reduced as well. He calls this “the single most important action that could be taken by society to reduce the incidence of cancer in North America and Europe, beyond not smoking.” Moreover, these levels could be readily achieved by consuming no more than 2,000 IU/day of vitamin D3 at a cost of less than $20 per year and, unless there are contraindications to sunlight exposure, spending a few minutes outdoors (3–15 minutes for whites and 15–30 minutes for blacks) when the sun is highest in the sky, with 40% of the skin area exposed.Holick, Vieth, and many other experts now make a similar daily recommendation: 4,000 IU vitamin D3 without sun exposure or 2,000 IU plus 12–15 minutes of midday sun. They say this level is quite safe except for sun-sensitive individuals or those taking medications that increase photosensitivity.Gilchrest says some sunlight enters the skin even through a high-SPF sunscreen, so people can maximize their dermal vitamin D production by spending additional time outdoors while wearing protection. “Without the sunscreen, this same individual would be incurring substantially more damage to her skin but not further increasing her vitamin D level,” she says. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesCreating a Balanced MessageA growing number of scientists are concerned that efforts to protect the public from excessive UVR exposure may be eclipsing recent research demonstrating the diverse health-promoting benefits of UVR exposure. Some argue that the health benefits of UVB radiation seem to outweigh the adverse effects, and that the risks can be minimized by carefully managing UVR exposure (e.g., by avoiding sunburn), as well as by increasing one’s intake of dietary antioxidants and limiting dietary fat and caloric intake. Antioxidants including polyphenols, apigenin, curcumin, proanthocyanidins, resveratrol, and silymarin have shown promise in laboratory studies in protecting against UVR-induced skin cancer, perhaps through antimutagenic or immune-modulating mechanisms.Central to the emerging debate is the issue of how to best construct public health messages that highlight the pros and cons of sun exposure in a balanced way. Such messages must necessarily take into account variations in skin pigmentation between groups and these groups’ differing susceptibilities to the dangers and benefits of sun exposure. Moreover, says Patricia Alpert, a nursing professor at the University of Las Vegas, age matters. “The elderly [have a] declining capacity to make vitamin D,” she says. “Many elderly, especially those living in nursing homes, are vitamin D deficient, [even] those living in areas considered to have adequate sunshine.”Many experts are now recommending a middle-ground approach that focuses on modest sun exposures. Gilchrest says the American Academy of Dermatology and most dermatologists currently suggest sun protection in combination with vitamin D supplementation as a means of minimizing the risk of both skin cancer and internal cancers. Furthermore, brief, repeated exposures are more efficient at producing vitamin D. “Longer sun exposures cause further sun damage to skin and increase the risk of photo-aging and skin cancer, but do not increase vitamin D production,” she explains.Lucas adds that people should use sun protection when the UV Index is more than 3. As part of Australia’s SunSmart program, “UV Alerts” are announced in newspapers throughout the country whenever the index is forecast to be 3 or higher. “Perhaps,” she says, “this practice should be extended to other nations as well.” U.S. residents can obtain UV Index forecasts through the EPA’s SunWise website (http://epa.gov/sunwise/uvindex.html).In the near future, vitamin D and health guidelines regarding sun exposure may need to be revised. But many factors not directly linked to sun protection will also need to be taken into account. “Current observations of widespread vitamin D insufficiency should not be attributed only to sun protection strategies,” says Lucas. “Over the same period there is a trend to an increasingly indoor lifestyle, associated with technological advances such as television, computers, and video games.” She says sun-safe messages remain important—possibly more so than ever before—to protect against the potentially risky high-dose intermittent sun exposure that people who stay indoors may be most likely to incur. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesSerotonin, Melatonin, and DaylightAs diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity, according to a review in the May 2006 issue of Current Opinion in Investigational Drugs. Finally, melatonin suppresses UVR-induced skin damage, according to research in the July 2005 issue of Endocrine.When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night. Melatonin production also shows a seasonal variation relative to the availability of light, with the hormone produced for a longer period in the winter than in the summer. The melatonin rhythm phase advancement caused by exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).The melatonin precursor, serotonin, is also affected by exposure to daylight. Normally produced during the day, serotonin is only converted to melatonin in darkness. Whereas high melatonin levels correspond to long nights and short days, high serotonin levels in the presence of melatonin reflect short nights and long days (i.e., longer UVR exposure). Moderately high serotonin levels result in more positive moods and a calm yet focused mental outlook. Indeed, SAD has been linked with low serotonin levels during the day as well as with a phase delay in nighttime melatonin production. It was recently found that mammalian skin can produce serotonin and transform it into melatonin, and that many types of skin cells express receptors for both serotonin and melatonin.With our modern-day penchant for indoor activity and staying up well past dusk, nocturnal melatonin production is typically far from robust. “The light we get from being outside on a summer day can be a thousand times brighter than we’re ever likely to experience indoors,” says melatonin researcher Russel J. Reiter of the University of Texas Health Science Center. “For this reason, it’s important that people who work indoors get outside periodically, and moreover that we all try to sleep in total darkness. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy, and sleep quality.”For people in jobs in which sunlight exposure is limited, full-spectrum lighting may be helpful. Sunglasses may further limit the eyes’ access to full sunlight, thereby altering melatonin rhythms. Going shades-free in the daylight, even for just 10–15 minutes, could confer significant health benefits. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesOther Sun-Dependent PathwaysThe sun may be best known for boosting production of vitamin D, but there are many other UVR-mediated effects independent of this pathway.Direct immune suppression. Exposure to both UVA and UVB radiation can have direct immunosuppressive effects through upregulation of cytokines (TNF-α and IL-10) and increased activity of T regulatory cells that remove self-reactive T cells. These mechanisms may help prevent autoimmune diseases.Alpha melanocyte-stimulating hormone (α-MSH). Upon exposure to sunshine, melanocytes and keratinocytes in the skin release α-MSH, which has been implicated in immunologic tolerance and suppression of contact hypersensitivity. α-MSH also helps limit oxidative DNA damage resulting from UVR and increases gene repair, thus reducing melanoma risk, as reported 15 May 2005 in Cancer Research.Calcitonin gene-related peptide (CGRP). Released in response to both UVA and UVB exposure, this potent neuropeptide modulates a number of cytokines and is linked with impaired induction of immunity and the development of immunologic tolerance. According to a report in the September 2007 issue of Photochemistry and Photobiology, mast cells (which mediate hypersensitivity reactions) play a critical role in CGRP-mediated immune suppression. This could help explain sunlight’s efficacy in treating skin disorders such as psoriasis.Neuropeptide substance P. Along with CGRP, this neuropeptide is released from sensory nerve fibers in the skin following UVR exposure. This results in increased lymphocyte proliferation and chemotaxis (chemically mediated movement) but may also produce local immune suppression.Endorphins. UVR increases blood levels of natural opiates called endorphins. Melanocytes in human skin express a fully functioning endorphin receptor system, according to the June 2003 Journal of Investigative Dermatology, and a study published 24 November 2005 in Molecular and Cellular Endocrinology suggests that the cutaneous pigmentary system is an important stress-response element of the skin. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesResearch ChallengesGrowing evidence of the beneficial effects of UVR exposure has challenged the sun-protection paradigm that has prevailed for decades. Before a sun-exposure policy change occurs, however, we need to know if there is enough evidence to infer a protective effect of sun exposure against various diseases.Only through well-designed randomized clinical trials can cause-and-effect relationships be established. However, most sunlight-related epidemiologic research to date has relied on observational data that are subject to considerable bias and confounding. Findings from observational studies are far less rigorous and reliable than those of interventional studies. But interventional studies would need to be very large and carried out over several decades (since most UVR-mediated diseases occur later in life). Moreover, it is not at all clear when, over a lifetime, sun exposure/vitamin D is most important. So for now scientists must rely on the results of well-conducted observational analytic studies.In sunlight-related research, there are two main exposures of interest: vitamin D status, which is measured by the serum 25(OH)D level; and personal UVR dose, which involves three fundamental factors: ambient UVR (a function of latitude, altitude, atmospheric ozone levels, pollution, and time of year), amount of skin exposed (a function of behavioral, cultural, and clothing practices), and skin pigmentation (with dark skin receiving a smaller effective dose to underlying structures than light skin).When measuring sun exposure at the individual level, many scientists have relied on latitude or ambient UVR of residence. But these measures are fraught with uncertainties. “While ambient UVR varies, . . . so too do a variety of other possible etiological factors, including diet, exposure to infectious agents, temperature, and possibly even physical activity levels,” says Robyn Lucas, an epidemiologist at Australia’s National Centre for Epidemiology and Population Health. “Additionally, under any level of ambient UVR, the personal UV dose may vary greatly. In short, there is no real specificity for ambient UVR.”Researchers also assess history of time in the sun at various ages, history of sunburns, dietary and supplemental vitamin D intake, and other proxy measures. Nonetheless, says Lucas, “there are drawbacks to inferring that a relationship with any proxy for the exposure of interest is a relationship with personal UV dose or vitamin D status.” On the bright side, she adds, our ability to accurately gauge an individual’s UV dose history has been enhanced with the use of silicone rubber casts of the back of subjects’ hands. The fine lines recorded by the cast provide an objective measure of cumulative sun damage.
NIH
Benefits of Sunlight: A Bright Spot for Human Health
M. Nathaniel Mead
This article has been corrected. See Environ Health Perspect. 2008 May; 116(5): A197. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch Challenges Each day, Apollo’s fiery chariot makes its way across the sky, bringing life-giving light to the planet. For the ancient Greeks and Romans, Apollo was the god of medicine and healing as well as of sun and light—but Apollo could bring sickness as well as cure. Today’s scientists have come to a similarly dichotomous recognition that exposure to the ultraviolet radiation (UVR) in sunlight has both beneficial and deleterious effects on human health.Most public health messages of the past century have focused on the hazards of too much sun exposure. UVA radiation (95–97% of the UVR that reaches Earth’s surface) penetrates deeply into the skin, where it can contribute to skin cancer indirectly via generation of DNA-damaging molecules such as hydroxyl and oxygen radicals. Sunburn is caused by too much UVB radiation; this form also leads to direct DNA damage and promotes various skin cancers. Both forms can damage collagen fibers, destroy vitamin A in skin, accelerate aging of the skin, and increase the risk of skin cancers. Excessive sun exposure can also cause cataracts and diseases aggravated by UVR-induced immunosuppression such as reactivation of some latent viruses.However, excessive UVR exposure accounts for only 0.1% of the total global burden of disease in disability-adjusted life years (DALYs), according to the 2006 World Health Organization (WHO) report The Global Burden of Disease Due to Ultraviolet Radiation. DALYs measure how much a person’s expectancy of healthy life is reduced by premature death or disability caused by disease. Coauthor Robyn Lucas, an epidemiologist at the National Centre for Epidemiology and Population Health in Canberra, Australia, explains that many diseases linked to excessive UVR exposure tend to be relatively benign—apart from malignant melanoma—and occur in older age groups, due mainly to the long lag between exposure and manifestation, the requirement of cumulative exposures, or both. Therefore, when measuring by DALYs, these diseases incur a relatively low disease burden despite their high prevalence.In contrast, the same WHO report noted that a markedly larger annual disease burden of 3.3 billion DALYs worldwide might result from very low levels of UVR exposure. This burden subsumes major disorders of the musculoskeletal system and possibly an increased risk of various autoimmune diseases and life-threatening cancers.The best-known benefit of sunlight is its ability to boost the body’s vitamin D supply; most cases of vitamin D deficiency are due to lack of outdoor sun exposure. At least 1,000 different genes governing virtually every tissue in the body are now thought to be regulated by 1,25-dihydroxyvitamin D3 (1,25[OH]D), the active form of the vitamin, including several involved in calcium metabolism and neuromuscular and immune system functioning.Although most of the health-promoting benefits of sun exposure are thought to occur through vitamin D photosynthesis, there may be other health benefits that have gone largely overlooked in the debate over how much sun is needed for good health [see “Other Sun-Dependent Pathways,” p. A165]. As for what constitutes “excessive” UVR exposure, there is no one-size-fits-all answer, says Lucas: “‘Excessive’ really means inappropriately high for your skin type under a particular level of ambient UVR.” Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesVitamin D ProductionUnlike other essential vitamins, which must be obtained from food, vitamin D can be synthesized in the skin through a photosynthetic reaction triggered by exposure to UVB radiation. The efficiency of production depends on the number of UVB photons that penetrate the skin, a process that can be curtailed by clothing, excess body fat, sunscreen, and the skin pigment melanin. For most white people, a half-hour in the summer sun in a bathing suit can initiate the release of 50,000 IU (1.25 mg) vitamin D into the circulation within 24 hours of exposure; this same amount of exposure yields 20,000–30,000 IU in tanned individuals and 8,000–10,000 IU in dark-skinned people.The initial photosynthesis produces vitamin D3, most of which undergoes additional transformations, starting with the production of 25-hydroxyvitamin D (25[OH]D), the major form of vitamin D circulating in the bloodstream and the form that is routinely measured to determine a person’s vitamin D status. Although various cell types within the skin can carry out this transformation locally, the conversion takes place primarily in the liver. Another set of transformations occurs in the kidney and other tissues, forming 1,25(OH)D. This form of the vitamin is actually a hormone, chemically akin to the steroid hormones.1,25(OH)D accumulates in cell nuclei of the intestine, where it enhances calcium and phosphorus absorption, controlling the flow of calcium into and out of bones to regulate bone-calcium metabolism. Michael Holick, a medical professor and director of the Bone Health Care Clinic at Boston University Medical Center, says, “The primary physiologic function of vitamin D is to maintain serum calcium and phosphorous levels within the normal physiologic range to support most metabolic functions, neuromuscular transmission, and bone mineralization.”Without sufficient vitamin D, bones will not form properly. In children, this causes rickets, a disease characterized by growth retardation and various skeletal deformities, including the hallmark bowed legs. More recently, there has been a growing appreciation for vitamin D’s impact on bone health in adults. In August 2007, the Agency for Health Care Policy and Research published Effectiveness and Safety of Vitamin D in Relation to Bone Health, a systematic review of 167 studies that found “fair evidence” of an association between circulating 25(OH)D concentrations and either increased bone-mineral density or reduced falls in older people (a result of strengthened muscles as well as strengthened bones). “Low vitamin D levels will precipitate and exacerbate osteoporosis in both men and women and cause the painful bone disease osteomalacia,” says Holick. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesEvolution of the Great Solar DebateIn the 2002 book Bone Loss and Osteoporosis in Past Populations: An Anthropological Perspective, Reinhold Vieth, a nutrition professor at the University of Toronto, writes that early primates probably acquired their relatively high vitamin D requirements from frequent grooming and ingestion of oils rich in vitamin D precursors that were secreted by their skin onto their fur. The first humans evolved in equatorial Africa, where the direct angle of sunlight delivers very strong UVR most of the year. The gradual loss of protective fur may have created evolutionary pressure to develop deeply pigmented skin to avoid photodegradation of micronutrients and protect sweat glands from UVR-induced injury.In the July 2000 issue of the Journal of Human Evolution, California Academy of Sciences anthropologists Nina Jablonski and George Chaplin wrote that because dark skin requires about five to six times more solar exposure than pale skin for equivalent vitamin D photosynthesis, and because the intensity of UVB radiation declines with increasing latitude, one could surmise that skin lightening was an evolutionary adaptation that allowed for optimal survival in low-UVR climes, assuming a traditional diet and outdoor lifestyle. Cooler temperatures in these higher latitudes resulted in the need for more clothing and shelter, further reducing UVR exposure. With shorter winter days and insufficient solar radiation in the UVB wavelengths needed to stimulate vitamin D synthesis, dietary sources such as fatty fish became increasingly important.Over time, clothing became the norm in higher latitudes and then eventually a social attribute in many societies. By the 1600s, peoples in these regions covered their whole body, even in summertime. Many children who lived in the crowded and polluted industrialized cities of northern Europe developed rickets. By the late 1800s, approximately 90% of all children living in industrialized Europe and North America had some manifestations of the disease, according to estimates based on autopsy studies of the day cited by Holick in the August 2006 Journal of Clinical Investigation and the October 2007 American Journal of Public Health.Doctors throughout Europe and North America began promoting whole-body sun-bathing to help prevent rickets. It was also recognized that wintertime sunlight in the temperate zone was too feeble to prevent rickets. For this reason, many children were exposed to UVR from a mercury or carbon arc lamp for one hour three times a week, which proved to be an effective preventive measure and treatment.Around the time the solar solution to rickets gained widespread traction in medical circles, another historic scourge, tuberculosis (TB), was also found to respond to solar intervention. TB patients of all ages were sent to rest in sunny locales and generally returned in good health. Dermatology professor Barbara A. Gilchrest of Boston University School of Medicine says that, whereas sun exposure was shown to improve cutaneous TB, sanatorium patients with pulmonary TB likely responded as much or more to rest and good nutrition than to UVR. Nevertheless, a meta-analysis published in the February 2008 International Journal of Epidemiology found that high vitamin D levels reduce the risk of active TB (i.e., TB showing clinical symptoms) by 32%.Almost overnight, as awareness of the sun’s power against rickets and TB spread, attitudes toward sun exposure underwent a radical shift. The suntan became valued in the Western world as a new status symbol that signified both health and wealth, as only the affluent could afford to vacation by the sea and play outdoor sports. Phototherapy quickly emerged as a popular medical treatment not only for TB, but also for rheumatic disorders, diabetes, gout, chronic ulcers, and wounds. The “healthy tan” was in, and “sickly-looking” pale skin was out. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesCancer: Cause, Protection, or Both?The first reports of an association between sun exposure and skin cancer began to surface in dermatology publications in the late nineteenth century. Nevertheless, it was not until the 1930s that the U.S. Public Health Service began issuing warnings about sun-related health risks. People were cautioned to avoid the midday summer sun, cover their heads in direct sunlight, and gradually increase the time of sun exposure from an initial 5–10 minutes per day to minimize the risk of sunburn.In the decades that followed, the skin cancer hazards of excessive sun exposure would be extensively studied and mapped. Today, the three main forms of skin cancer—melanoma, basal cell carcinoma, and squamous cell carcinoma—are largely attributed to excessive UVR exposure. Skin cancers became the most common form of cancer worldwide, especially among groups such as white residents of Australia and New Zealand.When atmospheric scientists first called attention to possible chemical destruction of the stratospheric ozone layer in the early 1970s, one predicted consequence of the increased UVB radiation was a rise in skin cancer rates, especially in Australia, New Zealand, South Africa, and Latin America. To counter this threat, the WHO, the United Nations Environment Programme, the World Meteorological Organization, the International Agency for Research on Cancer, and the International Commission on Non-Ionizing Radiation Protection established INTERSUN, the Global UV Project, with the express goal of reducing the burden of UVR-related disease. INTERSUN activities have included the development of an internationally recognized UV Index to help frame sun protection messages related to the daily intensity of UVR. [For more information on these activities, see “WHO Ultraviolet Radiation Website,” p. A157 this issue.]Australia was among the first countries to spearhead large-scale sun protection programs, with the Slip-Slop-Slap initiative (short for “slip on a shirt, slop on some sun-screen, and slap on a hat”) introduced in the early 1980s. “This program and the subsequent SunSmart campaign have been highly effective in informing Australians of the risks and providing clear, practical instructions as to how to avoid excessive UVR exposure,” says Lucas. As a result of increased use of hats, sunscreen, and shade, the incidence of malignant melanoma has begun to plateau in Australia, New Zealand, Canada, and Northern Europe among some age groups. However, because other UVR-induced skin cancers typically take longer than melanoma to develop, their incidence rates continue to rise in most developed countries. Lucas says a gradual improvement in these rates is to be expected as well.Whereas skin cancer is associated with too much UVR exposure, other cancers could result from too little. Living at higher latitudes increases the risk of dying from Hodgkin lymphoma, as well as breast, ovarian, colon, pancreatic, prostate, and other cancers, as compared with living at lower latitudes. A randomized clinical trial by Joan Lappe, a medical professor at Creighton University, and colleagues, published in the June 2007 issue of the American Journal of Clinical Nutrition, confirmed that taking 2–4 times the daily dietary reference intake of 200–600 IU vitamin D3 and calcium resulted in a 50–77% reduction in expected incidence rates of all cancers combined over a four-year period in post-menopausal women living in Nebraska.Moreover, although excessive sun exposure is an established risk factor for cutaneous malignant melanoma, continued high sun exposure was linked with increased survival rates in patients with early-stage melanoma in a study reported by Marianne Berwick, an epidemiology professor at the University of New Mexico, in the February 2005 Journal of the National Cancer Institute. Holick also points out that most melanomas occur on the least sun-exposed areas of the body, and occupational exposure to sunlight actually reduced melanoma risk in a study reported in the June 2003 Journal of Investigative Dermatology. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesOther Health LinksVarious studies have linked low 25(OH)D levels to diseases other than cancer, raising the possibility that vitamin D insufficiency is contributing to many major illnesses. For example, there is substantial though not definitive evidence that high levels of vitamin D either from diet or from UVR exposure may decrease the risk of developing multiple sclerosis (MS). Populations at higher latitudes have a higher incidence and prevalence of MS; a review in the December 2002 issue of Toxicology by epidemiology professor Anne-Louise Ponsonby and colleagues from The Australian National University revealed that living at a latitude above 37° increased the risk of developing MS throughout life by greater than 100%.Still to be resolved, however, is the question of what levels of vitamin D are optimal for preventing the disease—and whether the statistical associations reflect different gene pools rather than different levels of 25(OH)D. (Interestingly, Holick reported in the August 1988 issue of The Journal of Clinical Endocrinology & Metabolism that no previtamin D3 formed when human skin was exposed to sunlight on cloudless days in Boston, at 42.2°N, from November through February or in Edmonton, at 52°N, from October through March.)“Scientific evidence on specific effects of vitamin D in preventing MS or slowing its progression is not sufficient,” says Alberto Ascherio, a nutritional epidemiologist at the Harvard School of Public Health. “Nevertheless, considering the safety of vitamin D even in high doses, there is no clear contraindication, and because vitamin D deficiency is very prevalent, especially among MS patients, taking vitamin D supplements and getting moderate sun exposure is more likely to be beneficial than not.”As with MS, there appears to be a latitudinal gradient for type 1 diabetes, with a higher incidence at higher latitudes. A Swedish epidemiologic study published in the December 2006 issue of Diabetologia found that sufficient vitamin D status in early life was associated with a lower risk of developing type 1 diabetes. Nonobese mice of a strain predisposed to develop type 1 diabetes showed an 80% reduced risk of developing the disease when they received a daily dietary dose of 1,25(OH)D, according to research published in the June 1994 issue of the same journal. And a Finnish study published 3 November 2001 in The Lancet showed that children who received 2,000 IU vitamin D per day from 1 year of age on had an 80% decreased risk of developing type 1 diabetes later in life, whereas children who were vitamin D deficient had a fourfold increased risk. Researchers are now seeking to understand how much UVR/vitamin D is needed to lower the risk of diabetes and whether this is a factor only in high-risk groups.There is also a connection with metabolic syndrome, a cluster of conditions that increases one’s risk for type 2 diabetes and cardiovascular disease. A study in the September 2006 issue of Progress in Biophysics and Molecular Biology demonstrated that in young and elderly adults, serum 25(OH)D was inversely correlated with blood glucose concentrations and insulin resistance. Some studies have demonstrated high prevalence of low vitamin D levels in people with type 2 diabetes, although it is not clear whether this is a cause of the disease or an effect of another causative factor—for example, lower levels of physical activity (in this case, outdoor activity in particular).People living at higher latitudes throughout the world are at higher risk of hypertension, and patients with cardiovascular disease are often found to be deficient in vitamin D, according to research by Harvard Medical School professor Thomas J. Wang and colleagues in the 29 January 2008 issue of Circulation. “Although the exact mechanisms are poorly understood, it is known that 1,25(OH)D is among the most potent hormones for down-regulating the blood pressure hormone renin in the kidneys,” says Holick. “Moreover, there is an inflammatory component to atherosclerosis, and vascular smooth muscle cells have a vitamin D receptor and relax in the presence of 1,25(OH)D, suggesting a multitude of mechanisms by which vitamin D may be cardioprotective.”To determine the potential link betwen sun exposure and the protective effect in preventing hypertension, Rolfdieter Krause of the Free University of Berlin Department of Natural Medicine and colleagues exposed a group of hypertensive adults to a tanning bed that emitted full-spectrum UVR similar to summer sunlight. Another group of hypertensive adults was exposed to a tanning bed that emitted UVA-only radiation similar to winter sunlight. After three months, those who used the full-spectrum tanning bed had an average 180% increase in their 25(OH)D levels and an average 6 mm Hg decrease in their systolic and diastolic blood pressures, bringing them into the normal range. In constrast, the group that used the UVA-only tanning bed showed no change in either 25(OH)D or blood pressure. These results were published in the 29 August 1998 issue of The Lancet. According to Krause, who currently heads the Heliotherapy Research Group at the Medical University of Berlin, a serum 25(OH)D level of at least 40 ng/mL should be adequate to protect against hypertension and other forms of cardiovascular disease (as well as cancers of the prostate and colon).William Grant, who directs the Sunlight, Nutrition, and Health Research Center, a research and education organization based in San Francisco, suspects that sun exposure and higher 25(OH)D levels may confer protection against other illnesses such as rheumatoid arthritis (RA), asthma, and infectious diseases. “Vitamin D induces cathelicidin, a polypeptide that effectively combats both bacterial and viral infections,” Grant says. “This mechanism explains much of the seasonality of such viral infections as influenza, bronchitis, and gastroenteritis, and bacterial infections such as tuberculosis and septicemia.” For example, RA is more severe in winter, when 25(OH)D levels tend to be lower, and is also more prevalent in the higher latitudes. In addition, 25(OH)D levels are inversely associated with the clinical status of RA patients, and greater intake of vitamin D has been linked with lower RA risk, as reported in January 2004 in Arthritis & Rheumatism.Some reports, including an article in the October–December 2007 issue of Acta Medica Indonesiana, indicate that sufficient 1,25(OH)D inhibits induction of disease in RA, collagen-induced arthritis, Lyme arthritis, autoimmune encephalomyelitis, thyroiditis, inflammatory bowel disease, and systemic lupus erythematosus. Nonetheless, interventional data are lacking for most autoimmune disorders and infectious diseases, with the exception of TB. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesHow Much Is Enough?Gilchrest points out a problem with the literature: “Everyone recommends something different, depending on the studies with which they are most aligned. One study reports an increased risk of prostate cancer for men with 25(OH)D levels above 90 ng/mL, for example.” In the June 2007 Lappe article, she notes, subjects in the control “high-risk” unsupplemented group had 25(OH)D levels of 71 nmol/L and the supplemented group had levels of 96 nmol/L.Nevertheless, given the epidemiologic backdrop described above, there are now calls to rethink sun exposure policy or to promote vitamin D supplementation in higher-risk populations. Such groups include pregnant or breastfeeding women (these states draw upon a mother’s own reserves of vitamin D), the elderly, and those who must avoid the sun. Additionally, solely breastfed infants whose mothers were vitamin D deficient during pregnancy have smaller reserves of the nutrient and are at greater risk of developing rickets. Even in the sun-rich environment of the Middle East, insufficient vitamin D is a severe problem among breast-fed infants of women who wear a burqa (a traditional garment that covers the body from head to foot), as reported in the February 2003 Journal of Pediatrics.Several recent reports indicate an increase in rickets particularly among breastfed black infants, though white babies also are increasingly at risk. A study in the February 2007 Journal of Nutrition concluded that black and white pregnant women and neonates in the northern United States are at high risk of vitamin D insufficiency, even when mothers take prenatal vitamins (which typically provide 100–400 IU vitamin D3). Studies by Bruce Hollis, director of pediatric nutritional sciences at the Medical University of South Carolina, and colleagues suggest that a maternal vitamin D3 intake of 4,000 IU per day is safe and sufficient to ensure adequate vitamin D status for both mother and nursing infant.These days, most experts define vitamin D deficiency as a serum 25(OH)D level of less than 20 ng/mL. Holick and others assert that levels of 29 ng/mL or lower can be considered to indicate a relative insufficiency of vitamin D. Using this scale and considering various epidemiologic studies, an estimated 1 billion people worldwide have vitamin D deficiency or insufficiency, says Holick, who adds, “According to several studies, some forty to one hundred percent of the U.S. and European elderly men and women still living in the community [that is, not in nursing homes] are vitamin D deficient.” Holick asserts that a large number of infants, children, adolescents, and postmenopausal women also are vitamin D insufficient. “These individuals have no apparent skeletal or calcium metabolism abnormalities but may be at much higher risk of developing various diseases,” Holick says.In the context of inadequate sunlight or vitamin D insufficiency, some scientists worry that the emphasis on preventing skin cancers tends to obscure the much larger mortality burden posed by more life-threatening cancers such as lung, colon, and breast cancers. Many studies have shown that cancer-related death rates decline as one moves toward the lower latitudes (between 37°N and 37°S), and that the levels of ambient UVR in different municipalities correlate inversely with cancer death rates there. “As you head from north to south, you may find perhaps two or three extra deaths [per hundred thousand people] from skin cancer,” says Vieth. “At the same time, though, you’ll find thirty or forty fewer deaths for the other major cancers. So when you estimate the number of deaths likely to be attributable to UV light or vitamin D, it does is not appear to be the best policy to advise people to simply keep out of the sun just to prevent skin cancer.”To maximize protection against cancer, Grant recommends raising 25(OH)D levels to between 40 and 60 ng/mL. Research such as that described in Holick’s August 2006 Journal of Clinical Investigation article indicates that simply keeping the serum level above 20 ng/mL could reduce the risk of cancer by as much as 30–50%.Cedric F. Garland, a medical professor at the University of California, San Diego, says that maintaining a serum level of 55–60 ng/mL may reduce the breast cancer rate in temperate regions by half, and that incidence of many other cancers would be similarly reduced as well. He calls this “the single most important action that could be taken by society to reduce the incidence of cancer in North America and Europe, beyond not smoking.” Moreover, these levels could be readily achieved by consuming no more than 2,000 IU/day of vitamin D3 at a cost of less than $20 per year and, unless there are contraindications to sunlight exposure, spending a few minutes outdoors (3–15 minutes for whites and 15–30 minutes for blacks) when the sun is highest in the sky, with 40% of the skin area exposed.Holick, Vieth, and many other experts now make a similar daily recommendation: 4,000 IU vitamin D3 without sun exposure or 2,000 IU plus 12–15 minutes of midday sun. They say this level is quite safe except for sun-sensitive individuals or those taking medications that increase photosensitivity.Gilchrest says some sunlight enters the skin even through a high-SPF sunscreen, so people can maximize their dermal vitamin D production by spending additional time outdoors while wearing protection. “Without the sunscreen, this same individual would be incurring substantially more damage to her skin but not further increasing her vitamin D level,” she says. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesCreating a Balanced MessageA growing number of scientists are concerned that efforts to protect the public from excessive UVR exposure may be eclipsing recent research demonstrating the diverse health-promoting benefits of UVR exposure. Some argue that the health benefits of UVB radiation seem to outweigh the adverse effects, and that the risks can be minimized by carefully managing UVR exposure (e.g., by avoiding sunburn), as well as by increasing one’s intake of dietary antioxidants and limiting dietary fat and caloric intake. Antioxidants including polyphenols, apigenin, curcumin, proanthocyanidins, resveratrol, and silymarin have shown promise in laboratory studies in protecting against UVR-induced skin cancer, perhaps through antimutagenic or immune-modulating mechanisms.Central to the emerging debate is the issue of how to best construct public health messages that highlight the pros and cons of sun exposure in a balanced way. Such messages must necessarily take into account variations in skin pigmentation between groups and these groups’ differing susceptibilities to the dangers and benefits of sun exposure. Moreover, says Patricia Alpert, a nursing professor at the University of Las Vegas, age matters. “The elderly [have a] declining capacity to make vitamin D,” she says. “Many elderly, especially those living in nursing homes, are vitamin D deficient, [even] those living in areas considered to have adequate sunshine.”Many experts are now recommending a middle-ground approach that focuses on modest sun exposures. Gilchrest says the American Academy of Dermatology and most dermatologists currently suggest sun protection in combination with vitamin D supplementation as a means of minimizing the risk of both skin cancer and internal cancers. Furthermore, brief, repeated exposures are more efficient at producing vitamin D. “Longer sun exposures cause further sun damage to skin and increase the risk of photo-aging and skin cancer, but do not increase vitamin D production,” she explains.Lucas adds that people should use sun protection when the UV Index is more than 3. As part of Australia’s SunSmart program, “UV Alerts” are announced in newspapers throughout the country whenever the index is forecast to be 3 or higher. “Perhaps,” she says, “this practice should be extended to other nations as well.” U.S. residents can obtain UV Index forecasts through the EPA’s SunWise website (http://epa.gov/sunwise/uvindex.html).In the near future, vitamin D and health guidelines regarding sun exposure may need to be revised. But many factors not directly linked to sun protection will also need to be taken into account. “Current observations of widespread vitamin D insufficiency should not be attributed only to sun protection strategies,” says Lucas. “Over the same period there is a trend to an increasingly indoor lifestyle, associated with technological advances such as television, computers, and video games.” She says sun-safe messages remain important—possibly more so than ever before—to protect against the potentially risky high-dose intermittent sun exposure that people who stay indoors may be most likely to incur. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesSerotonin, Melatonin, and DaylightAs diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity, according to a review in the May 2006 issue of Current Opinion in Investigational Drugs. Finally, melatonin suppresses UVR-induced skin damage, according to research in the July 2005 issue of Endocrine.When people are exposed to sunlight or very bright artificial light in the morning, their nocturnal melatonin production occurs sooner, and they enter into sleep more easily at night. Melatonin production also shows a seasonal variation relative to the availability of light, with the hormone produced for a longer period in the winter than in the summer. The melatonin rhythm phase advancement caused by exposure to bright morning light has been effective against insomnia, premenstrual syndrome, and seasonal affective disorder (SAD).The melatonin precursor, serotonin, is also affected by exposure to daylight. Normally produced during the day, serotonin is only converted to melatonin in darkness. Whereas high melatonin levels correspond to long nights and short days, high serotonin levels in the presence of melatonin reflect short nights and long days (i.e., longer UVR exposure). Moderately high serotonin levels result in more positive moods and a calm yet focused mental outlook. Indeed, SAD has been linked with low serotonin levels during the day as well as with a phase delay in nighttime melatonin production. It was recently found that mammalian skin can produce serotonin and transform it into melatonin, and that many types of skin cells express receptors for both serotonin and melatonin.With our modern-day penchant for indoor activity and staying up well past dusk, nocturnal melatonin production is typically far from robust. “The light we get from being outside on a summer day can be a thousand times brighter than we’re ever likely to experience indoors,” says melatonin researcher Russel J. Reiter of the University of Texas Health Science Center. “For this reason, it’s important that people who work indoors get outside periodically, and moreover that we all try to sleep in total darkness. This can have a major impact on melatonin rhythms and can result in improvements in mood, energy, and sleep quality.”For people in jobs in which sunlight exposure is limited, full-spectrum lighting may be helpful. Sunglasses may further limit the eyes’ access to full sunlight, thereby altering melatonin rhythms. Going shades-free in the daylight, even for just 10–15 minutes, could confer significant health benefits. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesOther Sun-Dependent PathwaysThe sun may be best known for boosting production of vitamin D, but there are many other UVR-mediated effects independent of this pathway.Direct immune suppression. Exposure to both UVA and UVB radiation can have direct immunosuppressive effects through upregulation of cytokines (TNF-α and IL-10) and increased activity of T regulatory cells that remove self-reactive T cells. These mechanisms may help prevent autoimmune diseases.Alpha melanocyte-stimulating hormone (α-MSH). Upon exposure to sunshine, melanocytes and keratinocytes in the skin release α-MSH, which has been implicated in immunologic tolerance and suppression of contact hypersensitivity. α-MSH also helps limit oxidative DNA damage resulting from UVR and increases gene repair, thus reducing melanoma risk, as reported 15 May 2005 in Cancer Research.Calcitonin gene-related peptide (CGRP). Released in response to both UVA and UVB exposure, this potent neuropeptide modulates a number of cytokines and is linked with impaired induction of immunity and the development of immunologic tolerance. According to a report in the September 2007 issue of Photochemistry and Photobiology, mast cells (which mediate hypersensitivity reactions) play a critical role in CGRP-mediated immune suppression. This could help explain sunlight’s efficacy in treating skin disorders such as psoriasis.Neuropeptide substance P. Along with CGRP, this neuropeptide is released from sensory nerve fibers in the skin following UVR exposure. This results in increased lymphocyte proliferation and chemotaxis (chemically mediated movement) but may also produce local immune suppression.Endorphins. UVR increases blood levels of natural opiates called endorphins. Melanocytes in human skin express a fully functioning endorphin receptor system, according to the June 2003 Journal of Investigative Dermatology, and a study published 24 November 2005 in Molecular and Cellular Endocrinology suggests that the cutaneous pigmentary system is an important stress-response element of the skin. Other Sections▼
Vitamin D ProductionEvolution of the Great Solar DebateCancer: Cause, Protection, or Both?Other Health LinksHow Much Is Enough?Creating a Balanced MessageSerotonin, Melatonin, and DaylightOther Sun-Dependent PathwaysResearch ChallengesResearch ChallengesGrowing evidence of the beneficial effects of UVR exposure has challenged the sun-protection paradigm that has prevailed for decades. Before a sun-exposure policy change occurs, however, we need to know if there is enough evidence to infer a protective effect of sun exposure against various diseases.Only through well-designed randomized clinical trials can cause-and-effect relationships be established. However, most sunlight-related epidemiologic research to date has relied on observational data that are subject to considerable bias and confounding. Findings from observational studies are far less rigorous and reliable than those of interventional studies. But interventional studies would need to be very large and carried out over several decades (since most UVR-mediated diseases occur later in life). Moreover, it is not at all clear when, over a lifetime, sun exposure/vitamin D is most important. So for now scientists must rely on the results of well-conducted observational analytic studies.In sunlight-related research, there are two main exposures of interest: vitamin D status, which is measured by the serum 25(OH)D level; and personal UVR dose, which involves three fundamental factors: ambient UVR (a function of latitude, altitude, atmospheric ozone levels, pollution, and time of year), amount of skin exposed (a function of behavioral, cultural, and clothing practices), and skin pigmentation (with dark skin receiving a smaller effective dose to underlying structures than light skin).When measuring sun exposure at the individual level, many scientists have relied on latitude or ambient UVR of residence. But these measures are fraught with uncertainties. “While ambient UVR varies, . . . so too do a variety of other possible etiological factors, including diet, exposure to infectious agents, temperature, and possibly even physical activity levels,” says Robyn Lucas, an epidemiologist at Australia’s National Centre for Epidemiology and Population Health. “Additionally, under any level of ambient UVR, the personal UV dose may vary greatly. In short, there is no real specificity for ambient UVR.”Researchers also assess history of time in the sun at various ages, history of sunburns, dietary and supplemental vitamin D intake, and other proxy measures. Nonetheless, says Lucas, “there are drawbacks to inferring that a relationship with any proxy for the exposure of interest is a relationship with personal UV dose or vitamin D status.” On the bright side, she adds, our ability to accurately gauge an individual’s UV dose history has been enhanced with the use of silicone rubber casts of the back of subjects’ hands. The fine lines recorded by the cast provide an objective measure of cumulative sun damage.
Subscribe to:
Posts (Atom)