When you step outside on a sunny day and feel the warmth of the sun on your skin, you’re not only soaking up some rays, but are giving your body vitamin D. Vitamin D is needed to maintain spine health. Here’s what you can do to safely boost your vitamin D levels this summer:

• Avoid Peak UV Hours: Midday (10am-4pm) is when UV rays are strongest, which increases the risk for sunburn. Try to plan your daily sun exposure in the early morning or late afternoon to protect your skin and still get your daily vitamin D intake.
• Practice Safe Sun Habits: If you know you’ll be outside for longer than 30 minutes, apply sunscreen to protect your skin after you’ve gotten some brief sun exposure. 
• Get Direct Sunlight (in Moderation): Spending just 10-30 minutes outdoors in the sun a few times a week if often enough to stimulate your skin to produce vitamin D. The exact time needed depends on the time of the day, your skin tone, and where you live.