Sunbathing in summer is best. When and how is the best time to sunbathe? Who needs sunbathing
Recent times tanning becomes one of the building blocks of skincare. To match the fashion, women constantly go to the solarium.
In salons and hairdressers, people monitor how many minutes you sunbathe, what dose of ultraviolet you receive. When girls and guys go to the city beach, they wallow in the sun and don't care how much sun they get. They bask all day long under the scorching sun and do not think about the fact that they can burn out. The sun's rays are useful at a certain time and in a certain amount.
What are the benefits of the sun's rays
At the time of acceptance sunbathing the body produces vitamin D in in large numbers. The lack of this vitamin slows growth, creates problems with muscles and the musculoskeletal system. Vitamin D is found in many foods.
Its amount is replenished when sunbathing.
Many experts claim that the rays of the sun are good for kids and teenagers during the growth of their bones.
Vitamin, which gives ultraviolet light, can prevent heart disease. Among them are arrhythmia, myocardial infarction, angina pectoris, hypertension.
If your body receives this vitamin regularly, your risk of diabetes and osteoporosis will decrease by several times.
Medical workers have noticed that calciferol, that is, vitamin D, perfectly heals wounds and fights bacteria.
If you stay in the sun for a while, you can destroy many dangerous viruses and bacteria.
When it's cloudy outside, the mood also leaves much to be desired. But if the sun is shining, we are also positive.
Due to exposure to ultraviolet rays, the body produces serotonin, which is responsible for good mood and prevention of stress. While on vacation, a person does not think about the bad.
When is the best time to sunbathe
Sunbathing should end in the morning before eleven o'clock. After this time, exposure to the sun is not the best choice. Also auspicious time for sunbathing - the period from 16.00 to 19.00.
If sunbathing in different time, you will have a positive effect on your internal organs. When taking a tan in the morning, the rays of the sun will have a beneficial effect on your brain, nervous system, respiratory system, and sense organs.
In the period from ten in the morning to eleven, the sun will positively affect the functioning of the digestive system.
What is the harm from ultraviolet radiation
You are probably aware that it is better when the pleasures are in moderation, otherwise, the body will be harmed. Prolonged exposure to the sun can cause burns and other problems.
Those who love sunbathing, often suffer from sunstroke, which is manifested by an increase in temperature up to forty degrees. Also, when hit, the head hurts, the person becomes weak, may lose consciousness.
So, due to sunburn with their constant repetition, the development of such a terrible disease as melanoma is possible. This disease is considered oncological, people die from melanoma. 
With prolonged exposure to the sun, people often get retinal burns. After it, the process of restoring vision is very difficult. The most dangerous rays are those that are reflected from the water.
Do not forget that with heart disease, you must be under the supervision of doctors and be under the sun with caution.
Persons with heart diseases should not be under the scorching sun from eleven to sixteen hours.
When hardening sunbeams it is necessary to ensure that the load increases gradually. Start sunbathing with reflected solar radiation, then gradually move on to baths scattered light and, finally, use direct solar radiation. Such a sequence is especially necessary for children and people who do not tolerate the sun.
Sunbathing is desirable only after 1.5-2 hours after eating.
It is also not recommended to carry out irradiation on an empty stomach and immediately before meals. You can not take procedures, being very tired, before a tense physical work, sports training or right after them.
Sunbathing is best taken in the morning, when the earth and air are less heated and the heat is much easier to bear. In the middle of the day, the sun's rays fall more steeply and, naturally, the danger of overheating of the body increases.
The most strongly incident rays are reflected by light surfaces. When choosing a place for sunbathing, you need to take this circumstance into account. For example, if you sunbathe on the ground, then the total exposure to sunlight will be about 10% less than if you sunbathe on the grass. At the same time, the impact effect on grass is two times less than on sand.
You can start sunbathing only under the shade of trees for 2-3 minutes with a break every 10 minutes.
Every other day, 2-3 minutes are added and gradually brought to half an hour. Children aged 11-16 sunbathe from 3-5 minutes per day, increasing the maximum duration of sunbathing to 1.5-2 hours per day. You can enhance the effect of the sun by taking small portions of vitamin tea from St. John's wort and cow parsnip: these plants contain special substances - photosensitizers that dramatically increase skin sensitivity to sunlight. To prepare vitamin tea take: 2 hours. l. St. John's wort and cow parsnip, 1 tsp. - 1 tbsp. l. dry young leaves of birch, mountain ash, viburnum, hawthorn, maple, linden, apple, pear, brewed in a teapot, like tea. Consult your doctor about dosage.
In the future, you can take sunbathing in any place protected from a sharp gusty wind.
You can be hardened by the sun in a prone position or in motion. In the first case, the procedure is taken, sitting on a trestle bed or bedding with your feet towards the sun. This will ensure uniform illumination of the entire body. In modern well-equipped solariums there are a platform for sunbathing, places to relax in the shade, a shower, a refreshment room for medical personnel.
Dosing sunbathing should be reasonable. If the body is not accustomed to the action of sunlight gradually, it is possible Negative consequences. Most often, the minute method of dosing sunbathing is used: starting with a 5-10-minute exposure to the sun, and then each time the duration of the procedure is increased by 5-10 minutes. Another way of dosing sunbathing is when the amount of time you spend in the sun is determined by the number of calories you get. For this, either pivot tables or special equipment are used. The initial biological dose of solar radiation is 5 calories per 1 cm2 of body surface (approximately the same dose a person receives during a 5-minute sunbath in middle lane our country), and as it hardens, it is gradually increased, bringing it up to 100-120 calories per day. However, sick and debilitated people should not receive more than 50-80 calories per day.
When taking a sunbath, it is recommended to periodically change the position of the body, turning towards the sun alternately with your back, stomach, sides. It is not recommended to constantly alternate irradiation with bathing; but at the end of the sunbath, you need to swim or at least take a shower.
Finally, it should be remembered that if you want to strengthen your body by hardening with the use of sunlight, increase its vitality, and not harm it, then you need to consider the possibility of undesirable consequences and know how to avoid them.
Thanks to the sun's rays, the life of all creatures on the planet, including humans, is possible. As special studies show, with the correct dosage of the life-giving energy contained in them, we can strengthen our body, harden it and even cure some diseases. People who neglect the sun's rays look pale and unhealthy. However, we are designed in such a way that it is quite natural for us to be covered with a light tan, the skin is adapted for exposure to the sun and should be a little dark. The reason for many diseases lies precisely in the fact that a person does not get enough exposure to the sun.
How to sunbathe
It must be remembered that sunbathing is useful only in reasonable quantities. Prolonged exposure to the sun can cause not only burns to the face and body, but also seriously harm your health. Excessive exposure to ultraviolet radiation on human skin causes the breakdown of elastin and collagen - substances that are responsible for its firmness and elasticity. To prevent the effect of photoaging of the skin, it is necessary to properly sunbathe.
In summer, the best time for sunbathing is morning from 7:00 to 10:00-10:30 and evening after 16:00, and on especially hot days after 17:00. In spring and autumn you can indulge yourself in the sun and at noon from 12:00 to 16:00. as show Scientific research, morning rays rising sun have a tonic and invigorating effect, while the sun's rays at sunset have a calming effect on the body and relieve tension. Accordingly, to recharge with positive energy, take sunbaths at dawn, and to relax and calm the nervous system, soak up the rays of the setting sun.
The duration of sunbathing should be increased gradually. The first tanning sessions should not exceed 20-30 minutes, especially for people with fair skin. Every day it is recommended to increase the "solar load" by 10-15 minutes, bringing the time spent in the sun to 3-4 hours a day. While sunbathing, it is very pleasant to take a dip in the cool water. But it is important to remember that ultra-violet rays penetrate into the water to a depth of 2-3 m, so being in the water will not prevent negative impact ultraviolet. After bathing, it is advisable to remove drops of water from the body, so you can protect yourself from burns. It is also necessary to remember about protective equipment. Fair-skinned people are best suited with a high SPF (30-40), while dark-skinned people will benefit from a lower SPF (10-20). However, in the first days of exposure to the sun, it is advisable to use products with a high protection factor. Be sure to protect your eyes with sunglasses, and your head with an umbrella or panama made of breathable material. It is also necessary to remember that you can not sunbathe immediately after eating. The best time to eat is 1-2 hours before sun exposure.
People with malignant and benign neoplasms, as well as those with cardiovascular diseases, should never be exposed to the sun. Also, prolonged sunbathing is contraindicated in diseases of the thyroid gland, liver disease, anemia, leukemia, skin diseases. In addition, prolonged procedures can lead to overheating, skin burns and heat stroke.
The benefits and harms of sunbathing
By itself, the sun's rays destroy most pathogens. The more our skin absorbs sunlight, the more protective forces accumulate in the body, and the more it stores energy that resists diseases. In addition, the sun's rays kill microbes and neutralize their poisons, as well as increase the body's defenses. Thanks to the subcutaneous pigment, the golden brown color of the skin appears, this is a special biological product that should protect the body.
So the sun's rays are a must human body. The sun has a beneficial effect on the nervous system and metabolic processes, which improves work internal organs, muscles and increases immunity. The work of the gastrointestinal tract also improves, food is processed much better, fats break down faster, and protein is easier to digest. Exciting effect solar energy and on the brain. Even after a short exposure to the sun, memory improves, efficiency increases and creative activity increases. To improve visual acuity, it is very useful to look at the sun, this is an excellent exercise for the eyes. As you know, the sun contributes to the production of vitamin D in the body, which is the main building material for teeth and bones. Experts say that with a lack sunlight children may develop rickets. A lack of this vitamin can also cause osteoporosis, which is the main cause of brittle nails in old age. The sun also stabilizes blood circulation in our body and dilates blood vessels, resulting in increased blood flow to the skin, it looks much better, and the muscles become more elastic.
Under the influence of sunlight, the hormone melanin is produced in our body. It intercepts free radicals that cause tremendous harm to the entire body, contribute to the formation of atherosclerotic plaques, make blood vessels more fragile, and also destroy genetic information in the nuclei of cells.
But, as you know, any pleasures should be in moderation, otherwise they can harm our entire body. Prolonged exposure to the sun can cause not only burns, but also other health problems. Fans of sunbathing quite often get sunstroke, which manifests itself in the form of an increase in body temperature up to 41 degrees, the presence of a headache and weakness, up to loss of consciousness. It is worth noting that with frequent sunburn, the development of melanoma, which is a malignant tumor of the skin, is possible. And like any cancer, it can be fatal.
It is also very harmful to sunbathe for a long time without sunglasses, this can lead to retinal burns, after which it will be quite difficult to restore vision. Especially dangerous are the sun's rays when they are reflected from the water surface. It must be remembered that people with certain heart diseases must be on vacation under the supervision of a doctor, since the influence of the sun can turn into serious complications for them. People with such diseases should not stay in the open sun for a long time, especially during the hottest time of the day - from 11:00 to 16:00.
It should be remembered that only proper sunbathing improves emotional and physical well-being, increases efficiency, and also improves perception and concentration. Tanning is very fashionable nowadays, and you can get it even in winter in a solarium, but you must follow the rules of precaution.
The sun's rays are vital to us. We all know that under their action, the body produces vitamin D, which is so necessary for strengthening bones and increasing immunity. But, in addition, the sun gives us the hormone of happiness - serotonin, and the sun is also needed for its formation. And the sun helps to reduce pressure, prevents the formation of blood clots.
And at the same time the sun can be ours worst enemy: dry skin, premature wrinkles, sunburn, sunstroke and even skin cancer - all this also causes solar radiation.
In order to get the maximum benefit from the sun and not harm your health, you need to know how to sunbathe properly.
How to sunbathe
Taking sunbathing, you must follow some rules.
- Sit in the shade for about 10 minutes before going out into the sun.
- You should start with 5 minutes: 2.5 minutes for the back and chest. Increase the amount of time you spend in the sun by 5 minutes each day. The maximum time spent in the sun is 1 hour.
- Lie down with your feet in the direction of the sun and do not forget to periodically turn over.
- Do not sleep or read in the sun. You may not notice how long you sunbathe and get sunburned.
- It is not necessary to sunbathe lying down. If you are moving: walking, boating or cycling, the sun's rays also affect you. As they do so, they fall smaller angle and their action is softer, which reduces the risk of sunburn.
- The best time for sunbathing is morning before 11 am and evening after 4 pm. In the sun, try not to go out into the sun.
- Do not sunbathe immediately after eating, but being in the sun on an empty stomach is harmful.
- If you have bright skin, it is better to sunbathe not under the direct rays of the sun, but under a canopy or umbrella.
- Use a protective cream that matches your skin phototype. If you swim, then apply the cream every time you get out of the water.
- Don't forget the headdress.
- Be especially careful when sunbathing near the water and in windy weather. You can easily and imperceptibly get burned.
- After sun exposure, don't go straight into the water, sit in the shade for a few minutes.
Sunbathing for the elderly
For some reason, there is an opinion that it is harmful for older people to be in the sun. In fact, the opposite is true. Scientists have found that the more time older people spend outside in sunny weather, the lower their risk of osteoporosis, cardiovascular disease and diabetes.
Only when exposed to the sun should the elderly be careful, especially if they have high blood pressure or they suffer ischemic disease hearts.
It is better for older people to take sunbathing not in the open sun, but in its scattered rays: under an umbrella, in the shade of trees.
Sunbathing for children
It must be understood that the skin of a child is very sensitive to solar radiation, and the younger the baby, the stronger the effect of ultraviolet rays on it.
Pediatricians do not recommend sunbathing in direct sunlight for babies under one year old. They will suit air baths outdoors, but in the shade in calm weather. The temperature should be above 22 degrees. The duration of the first baths should be 1-2 minutes, then the sessions are gradually lengthened and brought up to 30 minutes.
Sunbathing should begin in diffused sunlight: under a light canopy or in lacy shade from trees, then you can go out into the open sun. Remember that the baby's head should be in the shade. Be sure to protect the child's head with a panama hat, a scarf with a visor, a hat with a brim so that the sun does not enter the eyes.
What is the duration of the baths? First take the child out in the sun for 1-2 minutes, after 2 days add a minute. The maximum time spent under the sun is 10 minutes. After this, the baby can be doused warm water. If you notice that the child is overheated: the skin is reddened, he is naughty or, on the contrary, has become lethargic, take him to the shade and let him drink.
Sunbathing is best done in the morning, before 11 am. Do not sunbathe at temperatures above 30 degrees.
Who benefits from sunbathing?
Due to the fact that the sun promotes the synthesis of vitamin D, sunbathing is useful for diseases and conditions such as:
- osteoporosis - vitamin D is essential for bone strength;
- caries - the sun is the prevention of caries. Scientists have found that children living in southern countries are less likely to suffer from this disease;
- age-related decline in vision - vitamin D slows down age-related macular degeneration of the retina;
- menopause - studies have shown that women who are rarely in the sun (less than 1 hour per week), menopause occurs 5 years earlier than those who constantly tan. In addition, during menopause, the development of osteoporosis begins, so women are shown sunbathing during this period.
The sun increases metabolism, and due to this it is useful for people suffering from obesity.
Under the influence of sunlight, the production of testosterone increases, so doctors recommend that childless couples spend their holidays in warmer climes.
The rays of the sun dry and disinfect the skin, so sunbathing has a beneficial effect on skin diseases - neurodermatitis, psoriasis, acne.
Increased production of serotonin in the sun reduces the manifestations of depression. This is confirmed by the fact that in southern countries people suffer from depressive disorders less often than in the north, where the sun is a rare visitor.
To whom the sun is contraindicated
Sunbathing contraindications are:
- cardiovascular diseases with impaired blood circulation;
- oncological diseases;
- organic lesions of the central nervous system;
- significant sclerotic changes in blood vessels;
- increased sensitivity to solar radiation;
- active pulmonary tuberculosis.
The healing power of sunlight has long been known. No wonder the proverb says: "Where the sun rarely looks, a doctor often goes there."
But the inept use of the sun instead of good can cause irreparable harm - cause serious disorders of the nervous, cardiovascular and other body systems.
Heliotherapy is the therapeutic and prophylactic use of the direct radiation of the sun (sunbathing). Sun treatment is a method of phototherapy and one of the methods of climatotherapy.
Resorts use three main modes of solar irradiation: sparing, or low load mode; mode of moderate exposure; pronounced impact mode.
Benefits of sun exposure:
stimulate metabolic processes: protein, lipid, carbohydrate and mineral;
improves the barrier function of the skin;
the activity of the endocrine glands is activated;
Relaxing and then tonic effect on the nervous system;
improvement of night sleep;
Improving overall well-being.
Indications for heliotherapy:
diseases of internal organs outside the exacerbation phase;
Conditions after injuries in the convalescence phase;
skin diseases;
hypovitaminosis D.
Hardening by the sun can not only be beneficial, but also cause great harm, so this type of hardening must be treated very responsibly and all the rules of hardening by the sun must be observed. Improper sun exposure can lead to grave consequences.
Contraindications for heliotherapy:
Melanoma - a malignant tumor that appears on the skin under the influence of ultraviolet radiation.
Many skin diseases can modify their course under the influence of insolation (psoriasis, etc.), and not always for the better.
systemic lupus erythematosus
Sun hardening must occur
gradually,
· should be considered individual characteristics(age, health status, etc.)
climatic conditions.
Sunbathing Rules:
Before starting hardening, you should consult with your doctor.
The best time for sunbathing is in the morning hours. AT summer time: in the southern regions from 7 a.m. to 10 a.m., in the middle lane from 8 a.m. to 11 a.m.,
in the northern regions from 9 a.m. to 12 p.m. Autumn and spring best time for sunbathing from 11 am to 2 pm.
It is undesirable to be exposed to solar radiation directly after eating or on an empty stomach. Sunbathing should begin no earlier than one to one and a half hours after eating, and finish them no later than one hour before eating.
Sunbathing can be taken anywhere that is accessible to the sun's rays and protected from harsh, gusty winds.
The head must be covered with a light-coloured headdress that does not impede the evaporation of sweat and does not prevent the head from cooling. The dosage of exposure to the sun depends on the time of year and the intensity of solar radiation.
Check availability in advance drinking water, it is necessary to drink every 10 minutes, regardless of the subjective feeling of thirst, preventing the danger of sunstroke.
During sunbathing, a moderate motor regime is necessary, for example, walking, but not too intense. At rest, the body tolerates radiation much worse than in a state of moderate physical activity. You should not sleep while sunbathing, as it is impossible to take into account the duration of exposure to the sun and it is easy to get severe burns.
You can start sunbathing from 5-10 minutes, then increase each procedure by 5-10 minutes, gradually bringing it up to 1-2 hours with breaks in the shade for 15 minutes after every half hour. Breaks are necessary, as overheating the body can cause sun or heat stroke.
All the time you should monitor your well-being, skin condition and sweating. If there are unpleasant sensations, such as increased heartbeat, redness of the skin, you should immediately stop the procedure.
After hardening by the sun's rays, it is necessary to take water
procedures - wiping, dousing, showering or bathing - and then rest in the shade for 15-20 minutes.
It should be remembered that the use of various creams, ointments in order to accelerate the tanning process is not recommended.
Sunbathing at an air temperature of 30°C is absolutely contraindicated.
Consequences of improper hardening by the sun:
Heatstroke or sunstroke occurs with a very long stay in the open sun and leads to various disorders in the work of many human organs and systems. The first symptoms of heat stroke are general weakness, nausea, dizziness.
With sunstroke, a slow rise in body temperature can cause damage to the central nervous system. Heat stroke differs in that it can occur not only in the open sun, but also in a stuffy room with very high temperature air.
Sunburn appears when too long exposure to the sun, this is an example of improper hardening by the sun. There is a strong reddening of the skin, the appearance of blisters, fever. The burn often does not appear immediately at the place of sunbathing, but only after a few hours.
Prolonged sun exposure can cause hyperthermia.
Ultraviolet rays stimulate pigment formation.
Temporary contraindications for hardening procedures:
Diseases accompanied by fever
attacks of bronchial asthma;
hypertensive crises;
Severe injuries
Renal and hepatic colic;
food poisoning infections.
It is advisable to start hardening by the sun from the first warm days and continue it throughout the summer. If sunbathing begins late - in the middle of summer, then their duration should be increased especially carefully.