Lack of sun. Sunbathing may prevent obesity

Judging by latest research, it becomes clear that the lack of sun allows people to suffer depression much more often. Moreover, the disadvantage sunlight not only directly affects the human psyche, but also on the general physical condition.

Autumn and winter are short days

Yes, it is in winter and autumn that people most often do not receive enough sunlight. The days are getting shorter, the sun is no longer shining as brightly as in summer, so during this period you want to sleep more, your performance decreases and your mood is no longer so bright.

Vitamin D

If a person does not have enough sunlight, then the process of producing vitamin D slows down in his body. After all, it is he who allows calcium and phosphorus to be absorbed faster. As a result, immunity decreases Bad mood and irritability. Based on this, a person must look for an additional source of sun for himself in order to compensate for the losses.

Sunny days are the key to health

For wellness it is enough to appear under the sun at least once a week. Even the most busy people can afford it. You don't have to go far! You can just go to open window and expose your hands and face to the sun. Don't miss sunny days!

Vitamin D foods

To replenish the balance of vitamin D in the body, you can use certain products. This element is found in fatty fish (salmon meat, sole, etc.). The fish contains a large number of unsaturated fatty acids, which reduce inflammatory processes in the body and allow the heart to work in the correct rhythm.

Serotonin is the hormone of joy

Surely many people know that during the adoption sunbathing, V human body serotonin is produced. This is the substance that is responsible for good mood. It can be obtained from certain foods: dark chocolate, apples, bananas, pineapples, plums, etc. But you don’t need to lean heavily on chocolate, it’s better to give preference to fruits, since they also contain vitamins.

Let's try to figure it out. Under the influence of ultraviolet radiation, the body produces serotonin and endorphins - the main "hormones of happiness". These substances have a positive effect on the processes of blood clotting, allergic reactions. If the hormones are at the level, you are guaranteed to be full of passion. personal life, cheerfulness and good mood.

Helped us:

Tatyana Lurie
Cosmetologist of the Beauty and Health Center "White Garden"

To compensate for the lack of serotonin, many begin to seize grief sweet: rich in carbohydrates food activates the release of insulin, which stimulates an increase in the level of tryptophan in the blood. What's new here characters, you ask? Tryptophan is the amino acid from which serotonin is synthesized.. But it is difficult to call such a solution ideal: weight gain usually upsets modern citizens, and the circle closes.

But that is not all. As we know from the biology course, when the sun goes down the human body begins to experience a lack of vitamin D(calciferol). The latter helps to strengthen the immune system, skeletal system and tissues, helps to remove from the body heavy metals, makes it possible to assimilate other vitamins and minerals.

Under the influence of ultraviolet radiation, metabolism is activated, work improves circulatory system. The sun's rays affect the centers of the brain that control sexual and endocrine systems. The biologically inert nitrite NO3 is also released in the body and converted into nitrate and nitric oxide, which reduce blood pressure and reduce the likelihood of heart attacks and strokes.

The sun renders antibacterial action, the number of acne, rashes decreases, wounds and cuts heal faster. sunbathing- one of the best means for the treatment of rickets, osteomalacia, psoriasis, useful even with coronary disease hearts.

In general, after all that has been said, it becomes clear why we flutter so carelessly and feel good on fine days. It's a pity, in the cool season, when Sun rays moderately intense and ready to bring only one benefit, outside the window there are beautiful clouds and freezing rain.

What to do?

First, see a therapist. The doctor will assess your health and help you choose vitamin D supplement.
Try to highlight several hours a week for fitness(best outside). Long walks accompanied by invigorating blood music are also suitable. Physical activity combined with fresh air is what you need to release endorphins and serotonin. Ideal to complement sports activities with activity in the bedroom, but for this you will have to wake up from hibernation one more person.
Sign up for a session at the beauty salon better course– about the duration, consult with a beautician) led therapy. Imagine: you are lying with a special mask on your face, and it glows either red or blue. These magical LEDs affect microcirculation and metabolic processes in the skin. This is how work gets normalized. sebaceous glands, improves turgor, and wrinkles are leveled.

The heavenly body controls biorhythms, nourishes the physical and mental activity, improves immunity. Affects the performance and mood of a person. The problem of lack of sunlight is relevant for millions of people living north of the 40th parallel. What will help to cope with the lack of sun, we will consider in detail in this article.

Solar radiation adjusts The biological clock body, affects the cycle of activity and sleep, fluctuations in body temperature, the balance of hormones. The close relationship between light and health has long been proven by scientists. The works of the founder of heliobiology, L. Chizhevsky, received the greatest fame. remains in medicine actual problem violations of biorhythms with a lack of sun and magnetic storms.

Adverse effects of lack of sun:

increased risk of cardiovascular disease;
malfunctions of the endocrine system;
decreased production of vitamin D;
change in body biorhythms;
deterioration in performance;
decrease in sexual desire;
ovulation inhibition;
depressed mood;
weakening of the immune system.

To properly set up internal clock, healthy person lighting is required for at least two hours daily. Through the eyes, bright light affects the hypothalamus, which regulates the release of hormones. These active substances regulate many functions.

Influence on hormone synthesis

There is a direct relationship between lighting and the release of serotonin. The production of the hormone decreases with a lack of sun. female body more sensitive to emerging hormonal imbalance: headaches become more frequent, disturb fatigue and drowsiness, weight gain.

The lack of sunny days in winter provokes depression in people of different sexes and all age groups. According to psychiatrists, seasonal affective disorders affects 5-10% of the healthy population.

Vitamin D deficiency

For the conversion of tryptophan to serotonin, calciferols are needed: ergocalciferol (D 2) and cholecalciferol (D 3). Lack of light leads to deficiency of D 3 and grave consequences for good health. The absorption of calcium and phosphorus in the gastrointestinal tract is disturbed, other metabolic processes change. The combination of lack of sun with hypovitaminosis D has Negative influence on bone health and condition immune system.

In countries north of 60°, doctors diagnose most common osteoporosis and multiple sclerosis. Lack of sun for the formation of vitamin D - typical cause rickets in children. Bone softens, parts of the skeleton take on an ugly appearance. Defects appear in the form of a "chicken" breast, legs are bent, speech development disorders occur. To receive ultraviolet radiation, the child must walk in sunny weather with open face and hands from spring to autumn.

Sun deficiency symptoms (video)

From the video you will learn what indicates a lack of sunlight.

How to make up for the lack of sun?

Help the body overcome Negative consequences lack of light is a doable task. For example, the synthesis of serotonin is enhanced during exercise. Not only sports, but also physical exercise, outdoor games increase the production of the "hormone of pleasure" by 5 times.

Proper alternation of work and rest

You need to go to bed a few hours before midnight (24 hours). In this case, it is easier to get up early, allowing you to make the most of the daylight hours. If drowsiness “rolls” during the day, then you should surrender to it. Drowsiness most often overcomes in the afternoon - from 13 to 15 hours. During this period, it is better to take a nap.

Use of drugs

With difficulty falling asleep at 22-23 hours, a course of taking Melaxen tablets helps. The adaptogen drug contains a synthetic analogue of melatonin. The medicine is intended to normalize biorhythms and physiological sleep.

In the morning, you can take herbal preparations-adaptogens: tinctures of aralia, eleutherococcus, ginseng, lemongrass. St. John's wort tincture and oil are antidepressants that help overcome winter melancholy and blues with a lack of light.

Additional lighting

If there is little sun in the area of residence, then even short trips to more southern regions make up for the lack of insolation. Other methods are phototherapy or treatment with bright light from artificial sources.

Solariums work mainly in the UV range, but give a different spectrum of radiation. This is enough for a tan, but not for the synthesis of vitamin D.

Special red light lamps and ultraviolet irradiators make up for the lack of sun in autumn and winter. Phototherapy is recommended for seasonal depression, for the prevention of other disorders caused by light deficiency.

Vitamin D 3 is not produced in the skin during the period of the year when the height of the sun above the horizon is below 50°C. At the latitude of Moscow, this time is from the end of August to the end of April. If spring and summer are cloudy, rainy, then the skin does not receive enough Sveta. Walking more on sunny days is good for everyone, but for fair-skinned people, it is enough to expose the luminary to your hands and face without sunscreen for 15-20 minutes a day.

Go outside and enjoy the warm rays - pleasant and useful activity. Just remember that everything is good in moderation. Simple folk wisdom fair for tanning. American researchers have established the influence of excess ultraviolet radiation on the appearance of carcinogens that damage the structure of DNA. Doctors consider prolonged sun exposure to be the main cause of skin cancer.

Essential Vitamins

The lack of insolation for the formation of cholecalciferol in the skin is supplemented by taking vitamin preparations. If the child was born in the autumn-winter period, then symptoms of hypovitaminosis D may appear. Assign with infancy for the treatment and prevention of Aquadetrim drops. The need for vitamin D 3 in children under 12 months is 400 IU (international units), 10 mcg / day.

A child over 1 year old and an adult should receive 600–1000 IU of vitamin D during the cold months of the year. Taken orally for therapeutic and prophylactic purposes oil solution Vitamin D 3 Bon, capsules D 3 600 IU, dragees and Ergocalciferol drops. With a lack of sun, you can drink multivitamin complexes Duovit for women and men, Doppelgerz Active Calcium + D 3.

How to eat with a lack of sun?

Stores of vitamin D, antioxidants and minerals to combat the effects of sun deficiency, you can make up for food. More fatty fish should be included in the diet. Salmon is especially rich in vitamin D and omega-3 unsaturated fatty acids. The latter compounds are important for the health of the heart and blood vessels.

In 100 g of fatty fish, the content of vitamin D is from 200 to 400 IU, that is, the amount approaches daily rate child. Against this background, the indicators of egg yolks look much more “modest” - from 30 to 60 IU, liver - up to 50 IU, butter- about 35 (per 100 g of product).

An analogue of the hormone serotonin, which is not produced with a lack of lighting, is part of natural chocolate, bananas, apples, pineapple.

Useful for the body are macro- and microelements, flavonoids and vitamins from the composition of other fruits, vegetables, vegetable oils, nuts, legumes, milk. IN Lately dairy products fortified with vitamin D are widely represented on store shelves. The fact is that a deficiency of this active substance causes the greatest concern of doctors. Experts say that in temperate and northern latitudes, every second person receives only 50% of vitamin D.

It is necessary to rationally use the priceless natural gift - sunlight. Science does not yet give an exact answer to the question of what level of insolation will bring more benefit with minimal harm to the skin.

Without a sufficient amount of light, skin regeneration occurs worse, hair grows dull and falls out. Decreased immunity, followed by a decline in strength and depression. Time spent outdoors physical activity, proper nutrition needed for the synthesis of vitamin D and serotonin, which have a significant impact on metabolism, mood and appearance.

In case of lack of sun, it is necessary to eat sea fish, dark chocolate, fruits, take vitamin D, adaptogens and antioxidants, get enough sleep and rest.

All living things on Earth, including humans, are constantly under the influence of our heavenly body - the Sun. And, despite all the benefits of civilization we have achieved, first of all, electricity, we still get up and fall asleep according to the Sun. Our rays also depend on it. general well-being and just a state of mind. This is most noticeable in those periods when, for the sake of economic gain, we are forced to move the clock forward or backward an hour. or in winter time of the year. Many of us immediately feel the consequences of such changes.

How does sunlight affect human health?

The most valuable thing that gives sunlight to a person is ultraviolet. It makes our immune system work - but, just in the autumn-winter period, many begin to get sick when there is little light. During these same dark seasons of the year, many people gain excess weight, since the lack of ultraviolet radiation negatively affects our metabolism. In winter, people are more sleepy and indifferent, and in summer, on the contrary. Because bright sunlight increases efficiency, and its lack lowers it.

Surely many had to feel bad in the fall just because at this time there is also a lack of sun. And this is not surprising. The fact is that in sunlight, the human body produces the hormone serotonin, and its second name is the hormone of activity. It is produced during daylight hours and is regulated by the intensity of the light. This hormone regulates our sleep and keeps us alert. Therefore, many experts suggest that the causes of most depressions are not personality problems human, but a simple lack of sunlight.

Lack of ultraviolet radiation also affects our skin. For example, in winter, with low light, the skin begins to itch and peel off. This happens due to a violation or cessation of the formation of vitamin D in the body.

In winter, more than ever, holes in the teeth begin to form.
There is even an opinion that the lack of sunlight has a bad effect on human vision.

How to make up for the lack of sunlight for a person?

1. In order to feel better in winter and autumn, first of all, you need to take walks in the fresh air more often during daylight hours. To make up for the lack of sunlight, it is enough to walk for 10-15 minutes about twice a week, exposing your face and hands to the sun if possible. It is worth saying that tanning in a solarium can in no way help a person make up for this deficiency, because in a solarium, instead of a real sun, it is artificial.

2. A good way to deal with the lack of sunlight is to keep your home clean. For example, dirty windows delay the penetration of sunlight into the room by 30%. Therefore, keep your windows clean. Tall flowers on the windowsill take on about 50% of the sun. So, you need to place them in some other way.

3. Eat in the winter so that your body gets enough vitamin D. Eat plenty of fatty fish, such as salmon. Rich in omega-3 fatty acid, it helps the work of the heart and is able to suppress various inflammations. But at the same time, do not forget to walk, because this vitamin is absorbed only under the influence of sunlight.

4. Activity hormone - serotonin, replenish with food. Eat more dark chocolate (but not at night), pineapples, apples, bananas and plums.

5. If in winter you often want to sleep during the day, then it is better to succumb to this temptation. If possible, get some sleep (15-20 minutes). This can be done even on the desktop. Such a short sleep can perfectly restore strength. Also try to be distracted from any work for five minutes per hour.

6. In winter, very often we are accompanied by a breakdown. You need to deal with it with physical activity, since experts say that this problem often occurs due to lack of movement. During physical work or exercise increases the production of hormones. So, for example, exercising physically for about half an hour a day, you can increase the concentration of happiness hormones by 5-7 times.

So, the cleanliness of the home, walks in the fresh air in daytime, exercise stress, timely sleep, and balanced diet will help you fight the lack of sunlight in winter and survive the winter without health problems.

Hello dear readers! Sunlight - what does it mean for a person. Scientists call it the beginning of life. More than a century ago, the first studies of sunlight were carried out.

From the article you will find out who or what is capable of assimilating solar energy. Due to what our internal organs saturate with it. What are the rays of the sun capable of? What diseases can be treated by sunlight.

Why walks in sunlight are beneficial and for how long. What vitamin can be produced in our body thanks to this gift of God. Skin and sunlight, his and her actions.

sunlight

Sunlight, and light in general, is the beginning of life. Chlorophyll, which is the green pigment in plant leaves, absorbs solar energy. It accumulates in the form of glucose.

Sunlight creates oxygen and carbon dioxide. It is the source that nourishes our body and supplies it with life energy. The rays of the sun kill microorganisms and prevent the growth of mold and fungus.

The fact that sunlight kills microbes was discovered back in 1877 by scientists Downes and Blunt. They discovered this by accident when they saw that bacteria that were in the shade continued to multiply, while those that were exposed to the rays of sunlight stopped growing.

Sunlight treatment helps to get rid of most infectious diseases. It also helps in the treatment of pneumonia, tonsillitis, fever, etc. Sunlight is able to produce vitamin D in our body through exposure to the skin.

Sunlight energy

What is the power of sunlight. Is it good for our health? Scientists have come to a very important conclusion regarding the energy of sunlight. It is directly related to the improvement of human health.

How the energy of sunlight helps our health:

stimulating the activity of the immune system increases immunity
Helps with a variety of skin conditions
excellent disinfectant is sunlight
after pneumonia, tuberculosis and bronchitis, the sun's rays acting on the back or chest help restore

respiratory system

cleans the blood and fills it with oxygen the sun
moderate exposure to the sun can help treat arthritis

Walking in the sunshine

Scientists from Oxford say that the benefits of sunlight for our health exceed harmful effect. Walking in sunlight regulates sleep, improves mood, and boosts productivity.

People involved in mental labor, Neuroscientist R. Foster recommends posting your workplace by the window, especially on a bright sunny day. This will double the attention of the person.

Artificial light does not create such positive effect. Our scientists also suggest making the most of daylight hours and taking walks in the sunlight more often.

Sunshine deficiency

How to make up for the lack of sunlight:

Council number 1. Walk more during daylight hours. It is enough to expose your face and hands to sunlight twice a week for ten to fifteen minutes to gain a “solar” norm for the necessary normal existence.

Council number 2. Keep window panes clean and remove tall flowers from window sills. So you let in and make up for the lack of sunlight in your home.

Council number 3. There should be an adequate supply of vitamin D in the body. Your body will get this vitamin through food. Chief Assistant this is fatty fish. There is a lot of vitamin D in Salmon and Omega-3 which are rich in fatty acids. They support heart health and suppress inflammation. In order for vitamin D to be absorbed, do not allow a deficiency of sunlight. Be sure to walk around to get used to it.

Lack of sunlight

What is the effect of lack of sunlight?

on the mood
for hair growth and skin regeneration
for performance
on the immune system
hormonal balance
to the cardiovascular system

What will help to neutralize the negative consequences:

good sleep
Walking in the sunshine
sports
food in which there should be fish, fruits and dark chocolate

With a lack of sunlight, not only people suffer, but all living things. There is light starvation. When this happens in the winter itchy and flaky skin. It also appears most often in winter. large quantity holes in the teeth.

What is dangerous lack of sunlight

Can save a life walking on fresh air in sunlight. Scientists have found that lack of sunlight can lead to pancreatic cancer.

People who live in places with frequent heavy cloudiness suffer from a lack of vitamin D in the body. The lack of ultraviolet radiation is very dangerous for people who have pancreatic cancer.

If you increase your vitamin D intake, you will not only effective prevention, but you may also therapeutic actions. What is dangerous lack of sunlight for people suffering from heart disease.

One in ten people risk their lives because lack of sunlight increases the risk of cancer and heart disease.

To ensure that you have enough vitamin D in your body at any time of the year, eat oily fish and dairy products at least two or three times a week. Why Dairy Products? They have a lot of calcium, and calcium, like active movement help the body absorb vitamin D.

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Be healthy and happy.