Vitamin D is an important nutrient that plays several vital roles in the body. It is essential for maintaining bone health, regulating immune function, improving mood, preventing certain types of cancer, promoting cardiovascular health, and supporting muscle function. A deficiency in vitamin D can lead to various health problems, making it important to ensure adequate intake through diet or supplementation

While sunlight is an important source of vitamin D, too much exposure to the sun can have several drawbacks, including:

Drawbacks of too much exposure to the sun

· Skin Damage: Prolonged exposure to the sun's ultraviolet (UV) rays can cause sunburn, premature aging, and an increased risk of skin cancer.

·Eye Damage: Overexposure to the sun can also damage the eyes, leading to cataracts, macular degeneration, and other eye problems.

It’s important to practice safe sun exposure by wearing protective clothing, using sunscreen, and avoiding the sun during peak hours of the day.

3 key ways to get Vitamin D safely without excessive sun exposure

· Food – Eating food rich in Vitamin D like Mushrooms, milk and milk products, soy products and oranges.

· Natural Sunscreen – Using a natural homemade sunscreen whenever we go out too much in the sun and also protects you from harmful chemicals

· Safe sun exposure –

o Choose the right time of day for sun exposure. Early morning or late afternoon are best when the rays are not very intense
o Start with lesser time in the sun and gradually increase the time to avoid excessive sun exposure
o Expose large areas of skin: to ensure there is maximum absorption of Vitamin D
o Protect your skin: with appropriate clothing and sunscreen and hat or cap while in direct heat
o Be aware of your location: Sun exposure is different at different places and seasons so be mindful before you step out The amount of harsh sunrays that reach the earth's surface varies depending on your location, time of day, and season. Check these facts in your area

By following these 3 key ways, you can ensure that your body gets the vitamin D it needs while protecting your skin from any harmful effects.

Recipe for a natural homemade sunscreen:

• 1/2 cup coconut oil
• 1/4 cup shea butter
• 1/4 cup beeswax
• 1 tablespoon vitamin E oil
• 10-15 drops of your favorite essential oil for scent (optional)

How to make the DIY/ Made at home sunscreen

1. In a double boiler, melt the coconut oil, shea butter, and beeswax together over low heat, stirring constantly until fully melted and combined.
2. Remove the mixture from heat and stir in the vitamin E oil and essential oil , until fully combined.
3. Allow the mixture to cool to room temperature, then transfer to a clean, sterilized container.
4. To use, apply this sunscreen liberally to all exposed skin before going outside. If you go swimming or sweat a lot, you must reapply 2-3 times in a day.

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