Vitamin D—also known as the sunshine vitamin—is one of the most important nutrients we need. While it is widely available in the form of sunlight, some people who get less exposure to it opt for foods rich in this nutrient (like seaweeds) or resort to supplements.

However, for those taking it directly from the sun, it does not mean directly standing in the sun. To get Vitamin D, it requires a proper time and exposure to certain parts of the body to sunlight. For the uninitiated, Vitamin D is synthesised from cholesterol on your skin when it is exposed to the sun.

What Is The Best Time?

Expose your skin to the sun in the middle of the day, particularly in summer. At noon, the sun is at its highest point, and its UVB rays (UV rays with shorter wavelengths) are most intense. That means you need less time in the sun to make sufficient vitamin D.

There is empirical evidence that supports it. A study in Riyadh, Saudi Arabia, investigated the best times for sun exposure to boost vitamin D levels. Researchers exposed ampoules containing a vitamin D precursor to sunlight hourly from sunrise to sunset in July and December. They found that in summer, the optimal time for vitamin D production was from 8:00 AM to 4:00 PM, with peak hours between 10:00 AM and 12:00 PM. In winter, the window narrowed to 9:30 AM to 2:00 PM, with peak production also between 10:00 AM and 12:00 PM. The study concluded that the best time for sun exposure in Riyadh during summer is from 9:00 AM to 10:30 AM and after 2:00 PM, while in winter, it’s from 10:00 AM to 2:00 PM. This approach is a cost-effective and enjoyable way to prevent vitamin D deficiency.

Vitamin D Is Synthesised By Cholesterol In Your Skin

Vitamin D is made from cholesterol in the skin. That means you need to expose lots of skin to the sunlight to make enough. Some scientists recommend exposing around a third of the area of your skin to the sun. The British Skin Foundation recommends daily sunlight exposure of 10-15 minutes for lighter skin and 25-40 minutes for darker skin.

Why Are So Many Indians Vitamin D Deficient?

• Low sun exposure due to urban living, pollution, and indoor lifestyles.
• Dietary gaps, with many people unable to afford Vitamin D-rich foods like fish, eggs, and fortified dairy.
• Dark skin tones which need more sun exposure to produce Vitamin D naturally.
• Cultural clothing and sunscreen use, which reduce the skin’s ability to absorb UVB rays.
• High testing and supplement costs, further worsened by 18% GST on supplements.
• Rising obesity and chronic diseases which interfere with Vitamin D metabolism.

The US Food and Drug Administration (FDA) has approved three natural food dyes in an attempt to phase out synthetic dyes from foods across America. The list includes galdiera extract blue, butterfly tea flower extract and calcium phosphate. "FDA staff have been moving quickly to expedite the publication of these decisions, underscoring our serious intent to transition away from petroleum-based dyes in the food supply and provide new colours from natural sources," FDA commissioner Dr Martin Makary said in a statement.

Several high-profile brands, including Pepsico and Tyson Foods, have announced synthetic dye removal plans from their products in recent weeks.

What Do We Know About The Approved Natural Dyes?

Galdiera Extract Blue

Galdiera extract blue, derived from the cyanobacteria Galdieria sulphuraria, is primarily used in the food and beverage industry as a natural blue colouring agent. It is a plant-based, nutrient-rich pigment that is considered a safer and more sustainable alternative to synthetic dyes. Additionally, it is utilised in nutraceuticals and cosmetics for its antioxidant properties and vivid hue, making it a versatile ingredient in health-focused and eco-friendly products.

Butterfly Pea Flower Extract

Butterfly pea flower extract, obtained from the petals of the Clitoria ternatea plant, is widely used as a natural colourant in foods, beverages, and herbal teas. Known for its vibrant blue hue that changes to purple when acidic substances are added, it is also rich in antioxidants and has gained popularity in skincare products for its purported anti-ageing and anti-inflammatory benefits. Additionally, it is used in traditional medicine to enhance cognitive function and reduce stress.

Calcium Phosphate

Calcium phosphate is a common mineral compound extensively used in the food, pharmaceutical, and dental care industries. In foods, it functions as a nutritional supplement, stabiliser, and leavening agent, while in pharmaceuticals, it is used in calcium supplements and antacids. In dental care, it is a key component in toothpaste and dental fillings to help remineralize enamel and prevent tooth decay.

Calls For Complete Elimination Of Synthetic Dyes

Public health advocates have called for the complete elimination of certain synthetic dyes in foods, citing scientific research linking consumption of dyes to diseases and neurological issues like hyperactivity and behavioural problems. Moreover, there is a social reason also behind this boycott, with advocates stating that bright colours make unhealthy food look attractive to children. FDA Commissioner Dr Marty Makary stated that American children have long been "living in a toxic soup of synthetic chemicals" and stressed the importance of cleaner food labels.

Here is a list of food dyes that are banned by US health authorities

The health authorities in the US are banning at least six food dyes by the end of this year. The list incorporates FD&C Green No. 3, FD&C Red No. 40, FD&C Yellow No. 5, FD&C Yellow No. 6, FD&C Blue No. 1, and FD&C Blue No. 2, according to a press release by the FDA.

A new wave of cognitive enhancers known as nootropics is gaining popularity, with products like Thesis being marketed as 'Nature’s Adderall.' The word itself is derived from ancient Greek, combining noos ( mind) and tropen ( turning, bending or tending towards). So how exactly does it boost cognition, and how does it impact a person's overall functioning?

'Smart Drugs'

Nootropics, also referred to as smart drugs, are substances that are said to enhance cognitive functions such as memory, learning, and concentration. Unlike stimulants that act directly on neurotransmitters, nootropics improve the brain's supply of glucose and oxygen, protect neural tissues from neurotoxicity, and promote blood flow to the brain.

The term 'nootropic' was first coined in the early 1970s by Cornelius E. Giurgea to describe substances that activate cognitive functions, particularly memory and learning, especially in cases where these functions are compromised. Instead of acting as receptor ligands or neurotransmitter releasers, nootropics work by influencing neuronal metabolism in the central nervous system.

A review published in the National Library of Medicine classifies nootropics into four subgroups: classical nootropic compounds, substances that increase brain metabolism, cholinergics, and plant-based extracts with nootropic effects. These groups highlight the varied ways in which nootropics can impact brain health.

Natural Nootropic

One such natural nootropic gaining attention is Kanna, a South African plant said to produce empathogenic effects — substances that create warm, euphoric feelings similar to those induced by ecstasy. "There are over 35 known alkaloids in Kanna, which have various physiological effects on the body," says Stephanie Wang, founder and CEO of KA! Empathogenics. "These alkaloids not only elevate mood and promote feelings of well-being but also enhance cognitive abilities and support brain health."

Medicinal Use Of Nootropics

In addition to natural supplements like Kanna, nootropics are also being studied for their potential use in treating acute psychoorganic syndrome (POS), a condition associated with early brain damage that manifests as memory loss, mental retardation, and changes in consciousness. POS can be triggered by brain trauma, infections, stroke, or toxic exposure to substances like alcohol or drugs.

While POS is generally considered reversible, it can sometimes progress to dementia, particularly in severe cases. Nootropics are also used for chronic cognitive impairments such as memory loss, age-related mental decline, and attention deficits caused by fatigue or exhaustion. Children with minimal brain dysfunction syndrome and patients with encephalopathy have also been prescribed nootropics in some cases.

Despite their rising popularity, experts remain cautious about the effectiveness of nootropics in treating severe cognitive impairments. While they show promise in mild cases, their impact on advanced dementia remains unclear. Furthermore, the long-term effects of these cognitive enhancers are still under investigation, raising questions about their safety and efficacy as a widespread solution for brain health.

ALSO READ: Is There A Right Way To Absorb Vitamin D From Sun?

A small nodule was found in the prostate gland of former US President Joe Biden during a recent physical exam, as per media reports. While not much has been revealed about his medical evaluation, a spokesperson said that the discovery of the nodule "necessitated further evaluation." This comes as British monarch King Charles is already undergoing treatment for an enlarged prostate gland since February last year. Earlier this week, Former Deputy PM of Australia and Nationals MP Barnaby Joyce said that he has been diagnosed with prostate cancer.

While it is quite common for men over the age of 50 to experience prostate problems, the 82-year-old has had a history of medical issues. During his presidency, he had a "cancerous" skin lesion removed from his chest. The White House, in a statement, said that in February 2023, the skin tissue was removed. It was sent for a biopsy, which revealed it to be cancerous.

How To Identify Prostate Cancer?

Prostate cancer is a type of cancer that occurs when malignant cells form in the prostate gland, which is a walnut-sized gland in the male reproductive system. Prostate cancer treatment guidelines have shifted their path a bit in recent years, with many men opting for active surveillance rather than immediate treatment for slow-growing tumours. However, about 50% of men on "watchful waiting" will require further treatment within 5 years because of the tumour progression. This is what triggered many researchers to aim and identify whether dietary modifications, specifically increasing omega-3 fatty acids, could prolong this surveillance period and slow down the tumour progression.

Prostate cancer that's more advanced may cause signs and symptoms such as:

• Trouble urinating
• Decreased force in the stream of urine
• Blood in the urine
• Blood in the semen
• Bone pain
• Losing weight without trying
• Erectile dysfunction

Not All Prostate Issues Are Indicative Of Cancer

Not all prostate problems are indicative of cancer. While prostate cancer is a serious concern, there are other conditions that can cause similar symptoms but are non-cancerous. One common condition is benign prostatic hyperplasia (BPH). Experts state that nearly every individual with a prostate will experience BPH as they age. It leads to the enlargement of the prostate gland but does not increase the risk of cancer. Another condition is prostatitis, which primarily affects men under 50. It is characterized by inflammation and swelling of the prostate, often due to bacterial infections. Early diagnosis can help manage these conditions effectively.