May blog: summer awakening

Gosh, I cannot quite believe that this is my first blog since February. I have had an extremely busy Spring. It's the season where I feel an abundance of energy and I tend to roll with that wave. I can't quite believe it is June this weekend!

With the turn of summer, I do recommend using the sun's healing powers. Firstly, getting out into the daylight before 10am is essential for our night/wake or Circadian Cycle. Doing this aids eneergy and sleep. Especially important for shift workers, those who struggle with sleep and for kids and babies.

This time of year, I often find myself wincing, when I see (well intentioned) parents lathering their kids in sunblock at 9am on a May/June day. We do need to be careful in the sun, as it can sneak up on us and burning is something we want to avoid at all costs. However, we do NEED the sun. Getting 30 minutes of direct sunlight on skin is critical for us to make vitamin D, a very powerful vitamin, which acts more like a hormone. It is involved in regulating bone density and immunity. The latter in which plays a role in almost everything from skin health to mental health and it can help to manage autoimmunity.

The darker your skin, the longer you need to be exposed to the sun to make vitamin D. It is much more common for those with darker skin, and who live in the UK and other northern hemisphere countries, to be vitamin D deficient. According to Gov UK, 20% of the UK population are vitamin D deficient, with blood levels lower than 20ng/mL. Suboptimal levels are between 20-45ng/mL. 45-60ng/mL is good. Some experts say, that for some health conditions, levels between 60-90ng/mL is best. Levels nearer 130ng/mL or above is a cause for concern (too high).

Supplementing can be crucial for those with certain health conditions, in darker skinned individuals, those who live further north, the elderly, people who work indoors, for pregnant and breastfeeding mums and kids. Levels of supplementation vary: for adults usually up to 2000iu daily is OK, but do consult a health practitioner for individual advice. For children, 400iu is recommended (NHS). Remember to supplement with D3 and take at meals times.

Sun Safety

For sun protection, I always recommend lightweight clothes over creams, as some creams in themselves can be problematic. Some have toxic chemicals in that can increase the chances of heat-rash. Linen long sleeved tops and hats are ideal. Even an umbrella. If you're swimming, or your kids are, get rash vests and hats that block the sun. This is especially important if you are at the beach or pool for prolonged periods, especially between 1130-1500.

I am not against suncream, it has it's place for sure. I like to use ones with zinc oxide in, as they are potentially less toxic and they are marine-safe, so don't harm marine life. My favourite ones are: Green People Children's Factor 30, Natural Tone Skincare and Badger Balm (USA).

My other favourite way to stay safe from sunburn, is including certain foods in your diet. Including skin-protective antioxidant-rich foods in your diet will help to protect your skin from UV rays. Carotenoids are especially important. Foods like cooked tomato, tomato paste, cooked carrots, avocados, egg yolks, green veggies are all super beneficial. (Carotenoids are found at high levels in the eyes and interestingly the ovaries). For those who are skin types I & II (think Celtic and Scandinavian type skin, those with blue eyes, ginger hair and freckles especially), who are vulnerable to burning, opting for a supplement during the summer months, may be be a good idea. If you need a supplement, Bionutri's Carotone is a good one.

Coleslaw!

My recipe this month is for my coleslaw. I have so many versions, but there really is nothing quite like homemade - I can't stand shop bought! Call me a snob, but it isn't the same. It also costs pennies to make. The perfect summer side dish, packed full of antioxidants, fibre and good fats.

Ingredients:

• 3 large/medium carrots, grated

• 1/2-1/4 red cabbage (or white, but red looks better and more plant antioxidant points!), cut in fine strips

• 1 small onion, red or white - whatever you have laying around, cut finely

• 1/2 tbsp Extra Virgin Olive Oil (I LOVE Citizens of soil)

• 1 tbsp of good quality mayo, I like 'Hunter Gatherer' or 'The Foraging Fox'

• 1 tbsp of plain/Greek/coconut yogurt

• Fresh lemon/lime, squeezed. Or apple cider vinegar, if you have no lemons

• pinch of smoked paprika (La Chinata)

• sea salt & black pepper

• Add ins: seeds, dried seaweed, chilli flakes (go wild!)

It should make 4 portions

Seal in an airtight container, in fridge it should last a day or two!