In my “Dumbing it Down for Better Health” blogs, I’ve tried to cut the confusion to give you some simple, helpful information. Here’s a question that’s confusing and controversial: Is sunshine good for you or bad for you?

I think sunshine has gotten a bad wrap. The sun is not only our main natural source of Vitamin D, but it also makes us happy. Everyone prefers a bright, sunny day to a cloudy, dismal one. Yet, every where we turn someone is telling us to “stay out of the sun!” It’s a big, scary monster and we have to avoid it at all costs.

The warnings have come because of the epidemic of skin cancer. The diminished ozone layer, tanning beds, and the preference that most people have for a healthy tan as opposed to pale skin have caused this epidemic. The dermatologists have a valid point.

I know first hand about skin cancer. I had a large basal cell carcinoma removed from the end of my nose! Though not usually life threatening, any skin cancer is serious, invasive, and can leave horrible scars. I had to have reconstruction surgery on my nose. Not fun! And in the case of melanoma it can be deadly.

But the fact is, most Americans don’t get enough sunshine—especially those who live in cold climates. The benefits of vitamin D for physical health are widely recognized, but researchers are only recently discovering how important it is for emotional health and combating depression.

S.A.D., which stands for Seasonal Affective Disorder is widespread. I can understand because though I grew up in the Deep South, I have lived in Chicago for over thirty years. I hate the long winters and having to stay indoors and I experience mild depression during the coldest months. Being deprived of daily sunshine affects us physically and emotionally. We should all try to get out into the sun even when it’s cold. You can also take cod liver oil in the winter months because it has lots of vitamin D. Oh, yum.

Getting out in the sun for short periods is not dangerous. Most doctors agree that it’s not modest sun exposure that can cause skin cancer, but sunburn. Over exposure to the UVA spectrum of sunlight can cause skin cells to colonize and become cancerous.

If your skin heats up to a temperature above your body temperature you can burn. On a 90-degree day, 10-15 minutes in the sun is enough, especially if you have light skin and eyes. When your skin starts to feel hot, get in the shade.

Now what about sun screens and sun blocks? Well, they contain a lot of chemicals, so as a general rule, don’t use them everyday—except possibly on your face. Because of my light skin and history of skin cancer, I have to wear a face moisturizer with SPF 30 protection every day. Obviously, if you work outside or play a lot of golf, you need to protect your skin with a hat, clothing, or a sunscreen.

The bottom line here is don’t avoid the sun; just use common sense. And girls, if you just love that healthy, brown tan, and most of us do, there’s always the tan that comes in a bottle. I always say brown cellulite is better than white cellulite any day.

Well, I hope this has helped to dumb it down. And remember I’m here for you.

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The next basic health tip in our “Dumbing It Down” series is hydration—drinking water. You may think all the hullabaloo about drinking water is nonsense. After all, our ancestors not only didn’t have bottled water, fresh water was often hard to come by. But keep in mind that our grandparents either grew their own healthy food or walked to the market everyday for fresh food that was water rich. Their foods weren’t tainted with additives like ours, so drinking water wasn’t as necessary. With all the toxins we take in, our cells are overburdened and water is a critical method of cleansing the body, along with deep breathing.

How much water should we drink?
There is some disagreement about how much water we need to be healthy, but most sources recommend we drink one half our body weight in ounces per day. For example, if you weigh 130 pounds, which is about what I weigh, you need 65 ounces or about eight glasses. That seems like a lot of water, but remember that an eight-ounce glass is a small one. Then it doesn’t sound so daunting. If you sit at a desk all day, you won’t need as much as if you’re doing strenuous work or exercise. But because we don’t work hard and sweat, we don’t feel thirsty. So most of us don’t get enough water. Remind yourself that you need to drink for cleansing and health, not just to quench your thirst. Don’t wait until you feel thirsty to drink.

When should we drink water?
Absolutely, positively the very first thing you put in your body every day should be 10 to 16 oz. of water. This was a difficult habit for me. Since I was a child the first thing to touch these lips in the morning was a cup of coffee. It was a sacred ritual. But I’ve trained myself to drink water first—while the coffee is brewing. Now I find that I crave the water immediately when I awake. Sip water throughout the day. Another good time to drink water is ten minutes before you exercise. Drink water about every fifteen minutes during your workout and then drink two or more glasses following exercise for maximize cleansing.

Does the water in soft drinks, juice, and other beverages count?
There is controversy about this question. Some professionals say the answer is “no.” Only pure water purifies. A common view is that caffeine robs your cells of moisture, and acts as a diuretic. But according to my research, that’s just not true. In fact, Mayo Clinic now claims that caffeine only robs your body of fluid if you consume large amounts of it. So yes, juice, tea, and even coffee are better than no liquids at all. But doesn’t it make sense that your body works harder to digest any substance (juice, caffeine, sugar) than it does to process pure water? So for maximum hydration, make sure you drink plenty of water along with other fluids.

Tips for Getting those 8-10 Glasses a Day

Drink 1-2 glasses before your coffee and you’re off to a good start
Keep a bottle of water at your desk and get into the habit of sipping
Drink one or two glasses with your meals
Drink another glass before going to bed.
To make water more appealing, add lemon and ice cubes, and drink carbonated water—a good substitute for soda. But beware of tonic water, which contains quinine.
It even helps me to use an insulated glass that keeps the water cold for hours.

Remember that drinking enough water may seem hard at first, but in time your body will crave it and it will get easier.

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