Covering up in the sun to guard against skin cancer could harm our health in other ways, say experts. Here's how to obtain it right.

For years we've had it drummed into us that we need to cover up and hit on the high SPF sunscreen in hot, sunny weather.

But experts horror some people are taking it too far.While it's vital to guard your skin from damage, including skin cancer, a recent study published in the British Medical Journal (BMJ) revealed that vitamin D deficiency is rising.

People are receiving far too little sun exposure, which the body needs to produce vitamin D, according to the study led by Professor Simon Pearce and Dr Time Cheetham.

It seems that days of sun-safety warnings have made us so terrified of skin cancer, we're overcompensating by covering up too much - or staying out of the sun altogether. But this can cause bone problems - in extreme cases rickets and osteoporosis - depression and yet weight gain.

That's not to say we should channel the sun cream.Whether you're fair skinned or have olive skin that never burns, you should always wear at least factor 20 when you're in the sun for longer than an hour, and never let skin to burn.
However, it's important to remember that small doses of exposed sun exposure are vital. Experts say we need about 20 minutes a day to help bodies produce enough vitamin D, known as the "sunshine vitamin". Here's why you should get sufficient sun...

It strengthen teeth and bones

One of the major reasons vitamin D deficiency causes diseases like rickets and the brittle bones in osteoporosis is because it helps to regulate the amount of calcium in the body, vital for keeping teeth and bones strong. A need of vitamin D often results in a lack of calcium, no matter how much milk or yogurt you have.

It reduces your risk of tumor

People with best levels of vitamin D have a 40% lower risk of getting cancer compared to people with very low levels, according to a study in the BMJ. That's mainly breast, ovarian, prostate and colon cancers.

It helps you go down weight

Low levels of vitamin D are also associated with o b e s i t y, say researchers at the University of Minnesota. "Our results suggest the possibility of the addition of vitamin D to a reduced calorie diet will lead to better mass loss," says Shalamar Sibley, who led the study.

It found people initial a weight-loss diet have better results if they include plenty of vitamin D in their diet and get a bit of sunshine. Just keep in mind: keep sun exposure safe by making sure it's in small doses and not in the most recent part of the day.

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