Heliotherapy - therapeutic effect solar radiation on a partially or completely naked person. The procedures strengthen the immune system, have a positive effect on blood vessels, muscles and other tissues, have a general strengthening effect, and improve mood.

Indications and contraindications for sunbathing

Shown sunbathing with vitamin D deficiency, mild hypertension, inactive rheumatism, inflammatory diseases: lungs, gastrointestinal tract, kidneys, joints, nervous system(but not during an exacerbation!), with gout, obesity, neuroses.

But there are a number of contraindications, these are: increased sensitivity to ultraviolet radiation, all diseases during exacerbation, tuberculosis, thyrotoxicosis, malaria, rheumatoid arthritis, systemic lupus erythematosus, scleroderma; It is not recommended for children under 1.5 years to be irradiated.

When exposed to sunlight, first there is a flow of blood to the skin (the influence of the infrared and visible parts of the spectrum), after 6-12 hours the skin acquires a persistent red color (the influence of mid-wave ultraviolet radiation). After 3-4 days, the redness decreases and top layer the skin begins to peel off; At the same time, tanning (pigmentation) appears, caused by long-wave ultraviolet radiation.

How is heliotherapy performed?

How is heliotherapy performed? Sunbathing is carried out on open areas or under louvered awnings, which creates diffuse radiation; the height of the trestle bed should be 45-50 cm. On hot summer days, in order to avoid overheating, the foot end of the trestle bed is positioned towards the sun, in cool months - transversely to the fall sun rays. The person's head should be in the shade, and sunglasses should be worn over the eyes.

Let's talk a little more about the latter. When purchasing cheap fashionable glasses from street distributors, you most often risk harming your vision, since these things are made of glass that does not block ultraviolet radiation. At the same time, the pupils under dark glasses are always reflexively dilated, and ultraviolet waves passing through them large quantities, “burn out” the retina of the eyes, which is responsible for the perception of light signals. High-quality sunglasses must have a label with the letters UVB, but its presence does not guarantee protection against counterfeiting. It is better to protect your eyes by covering them, for example, with the brim of a hat.

Sunbathing time

It is recommended to take sunbathing in the morning from 8 to 11 hours, half an hour to an hour after breakfast at an air temperature of at least 20C. Half the time is spent lying on your back, half on your stomach. After the procedure, you need to rest in the shade for 10-15 minutes, shower or douse with water temperature 22-32C, rub down or bathe.

If sun tolerance is good, then you should start with 10-15 minutes of daily exposure to the sun, adding 4 minutes every third day and taking one- or two-day breaks after 5-8 days; The recommended maximum exposure time is 60 minutes.

People for whom the first effects of radiation occur very quickly, but for whom doctors do not prohibit the use of heliotherapy, can increase the time of treatment sunbathing for 4 minutes every three days, and the maximum time for them is 40 minutes.

Did you know that tanning is a protective function of the skin? That is why, before going to the sea, doctors strongly recommend visiting several solarium sessions to prepare dry facial skin for exposure to ultraviolet radiation. After all, the activity of the southern sun is very high. In the next article we will tell you why sunbathing is beneficial and how to take solar and air baths.

How to take air baths correctly

Air baths are very useful, they harden the body, improve metabolism, have a beneficial effect on the nervous system, and calm the psyche. Good mood, cheerfulness, sound sleep and an excellent appetite - this will be the result of properly performed tanning and aerial therapy. It would seem that what could be easier than taking air baths? Undress, walk or lie down!

To avoid causing harm to your body, you should follow simple rules tanning and taking air baths.

– The greatest effect of air therapy is achieved in the summer between 8–11 and 17–19 hours.

– Air baths are taken once a day under canopies, on verandas, protected from direct sunlight, in the shade of trees.

– The time of the first procedures is 10–15 minutes, then it can be increased to one or two hours.

– If the air temperature is below 15°C, then taking air baths should be postponed until more auspicious days. “Goose bumps” warns of hypothermia, get dressed quickly.

How to properly sunbathe and sunbathe (heliotherapy)

Skin tone fashions have changed over time different times. Among the ancient Greeks white skin was considered a sign of ill health, and the “father of medicine” Hippocrates called the sun a medicine for everyone. In the 19th century, beauties hid from the sun under wide-brimmed hats to keep their skin the color of aspirin.

The fashion for tanning was established at the beginning of the 20th century by the “legendary milliner” Coco Chanel. Everyone went to the beach, the cut of the swimsuits changed every year, revealing more and more new areas of the body. Finally, the most “advanced” vacationers began to sunbathe without any clothes at all. This is how nudists appeared.

The sun's rays are, without a doubt, beneficial. Under their influence, the skin produces the pigment melanin - that same tan, as well as vitamin D, which prevents rickets. However, it should be remembered that sunbathing should not be taken by people suffering from tuberculosis, vascular sclerosis, hypertension, diseases of the central nervous system, and migraines.

Sunbathing is best done in the summer in the morning from 8 to 11 and after the heat of the day subsides, from 16 to 18. In the first days of rest, you should not stay in the open sun or sunbathe for more than five minutes, otherwise you can get serious burns. Every day you can increase your time in the sun by two to four minutes.

You should know that each person’s sensitivity to the sun’s rays is different: blondes react to irradiation more strongly than brunettes, whose skin quickly tans and becomes chocolate shade. Children are about a third more sensitive than adults.

Long exposure to the sun in unseasoned people can cause exhaustion of the body; along with a bronze tan, they get irritability, headaches, sleep disturbances and weight loss. It is better to sunbathe after taking air baths, but before swimming in the sea.

How to tan properly? Not recommended! – Wash with soap before sunbathing. Soap degreases the skin, and it does not tan, but is easily burned. – Before going to the beach, use special cosmetics for tanning and burns. – Sunbathe on an empty stomach or immediately after eating. – Sunbathing and generally being in the sun with your head uncovered. – Lie in the sun for a long time in the hope of getting an even tan. A heavy tan dries the skin, which can cause wrinkles, weakens the nervous system, and has a bad effect on sleep.

Sunbathing treatment is practiced as an alternative medicine method for healing a variety of ailments. Moreover, sunbathing is used to obtain a beautiful, even tan. Of course, when practicing heliotherapy, it is important not to overdo it. Otherwise, instead of benefit sunlight will only cause harm, and painful burns will form on the skin.

Sunbathing and health: the benefits of sunlight

Heliotherapy (from the Greek gelios - “sun”, therapeia - “treatment”) is one of the most available methods healing taken into service traditional medicine back in ancient times. This is a treatment method sunlight and heat, i.e. the use of radiant energy from the sun for therapeutic and prophylactic purposes.

How is sunlight beneficial for the body? Its impact is multifaceted. Sunbathing gives health: they activate blood circulation and work, strengthen the nervous system, improve the supply of organs and bones, which helps strengthen them.

The health benefits of sunlight also include the fact that the rays stimulate, stabilize blood circulation, dilate blood vessels, and improve elasticity. After sunbathing, the heart rate increases, blood flow to the skin increases, its color and condition improve. Moderately bright sun helps to get rid of it - after a short stay in the light, brain activity improves.

As you can see in the photo, sunbathing provides the skin with a pleasant tan:

What other benefits are sunbathing and what does solar energy affect in the body? The sun in combination with swimming in the sea or river, lying on the warm sand helps with joint pain. Solar energy affects sperm production: Sexual activity increases in summer. People who rarely get sun exposure are at greater risk of developing cancer.

It has been noticed that in the summer it is much more... The fact is that the properties of sunlight, combined with increased physical activity enhance metabolism.

What are the benefits of sunbathing and who are they contraindicated for?

Another benefit of sunbathing is that under the influence of the sun, vitamin D is formed in the skin, on which the normal development of bones and teeth depends. Lack of sun is especially harmful for children: They may develop rickets, a disease that causes deformation of the bones, especially the legs.

You shouldn’t lie motionless under the blinding sun, you need to move more - run, exercise, physical exercise without allowing the body to overheat.

Because vitamin D serves building material for bones, osteoporosis, which is the cause of brittle bones in old age, is more likely to affect those who sedentary lifestyle life and is rarely in the sun. With a lack of sunlight, hair loss, nail splitting, and many other health problems can occur.

Contraindications to sunbathing: severe heart defects, acute inflammatory infections, nervous system, active pulmonary tuberculosis, intensive headache. Solar radiation is contraindicated for malignant and benign neoplasms.

There is a risk of getting uneven skin pigmentation and worsening well-being in the sun during pregnancy. Doctors do not advise sunbathing after taking certain medications. Substances with photosensitizing (increasing sensitivity to light) properties contain perfumes and other perfumes. Therefore, on the beach it is better to refuse cosmetics; you can use specially created preparations for summer use with special sun protection factors, which are indicated in the composition by the letters SPF.

How and when is the best time to sunbathe?

Without the sun, which is a source of heat and light, life on Earth is impossible. Our body is affected by both visible light and solar rays, as well as invisible to the eye - infrared and ultraviolet. These rays are absorbed differently by different layers of the skin. During the transition from ultraviolet to infrared radiation the depth of their penetration increases.

Sunlight works wonders: it gives energy, helps treat a variety of diseases, improves mood and appearance person.

The mechanism of exposure to sunlight on humans is well known. The fact is that as a result of metabolism, free radicals are formed in our body - compounds that harm the entire body and contribute to its aging. They destroy genetic information in cell nuclei, promote the formation of atherosclerotic plaques on the walls of blood vessels, and make these vessels fragile. Melatonin, a special hormone whose formation is promoted by sunlight, can stop the negative “activity” of free radicals. It is he who plays the role of a kind of protector, since he intercepts and destroys free radicals, thereby maintaining overall well-being and pushing the aging of the body far into the future.

How to sunbathe outdoors? As a rule, they are beneficial for many diseases, but in order not to harm your own body, you must follow certain rules.

When is the best time to sunbathe to avoid getting sunburned? It is recommended to do this an hour after a meal, and finish the procedure no later than an hour before a meal. The safest sunbathing in the summer is from 8 to 11 a.m., and in the evening from 4 to 6 p.m.

Only by following the rules of sunbathing can you get a lasting and beautiful tan - darkening of the skin under the influence of ultraviolet radiation, as a result of which melanin is deposited in its surface layers.

Duration of sunbathing and first aid for burns

On the first day, the duration of sunbathing in direct rays should be no more than 5-10 minutes. On the second day, sunbathing can be increased to 15 minutes. After this, you should increase your exposure to the sun by 5 minutes every day, bringing the procedure to 50-60 minutes, but staying in the sun for more than 2 hours a day is not recommended.

Children under 12 years of age must be in the shade of trees during the procedure. For this age group Solar procedures should begin with 2-3 minutes and gradually increase to 30 minutes. Children over 12 years old can be in the open sun, and the duration of the procedure at the first stage is usually no more than 5 minutes, gradually increasing the time to two hours. After sunbathing, you need to swim, shower or shower cold water and rest in the shade for half an hour.

If you stay in the sun for a very long time, you are likely to get a sunburn. Urgent first aid is needed when the skin becomes dry, painful, slightly swollen and red. At the first negative signs, you should immediately take cover in the shade, cool the damaged areas of the skin under a cold shower so that the pain subsides. Then take an antipyretic, treat the burn site with alcohol or a special ointment such as Panthenol. If the burn is severe, consult a doctor.

Traditional medicine for sunburn recommends lubricating sore spots with sour cream, fermented baked milk or yogurt. A good remedy is a mixture of equal parts alcohol (cologne) and vitamin A solution.

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The healing power of the sun's rays has been known for a long time. No wonder the proverb says: “Where the sun rarely shines, there the doctor often comes.”

But inept use of the sun, instead of benefit, can cause irreparable harm - cause serious disorders of the nervous, cardiovascular and other body systems.

Heliotherapy is the therapeutic and prophylactic use of direct radiation from 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: gentle, or low-load mode; Moderate exposure mode; mode of pronounced impact.

Benefits of sun hardening:
· stimulate metabolic processes: protein, lipid, carbohydrate and mineral;
· skin barrier function improves;
· the activity of the endocrine glands is activated;
· relaxing and then tonic effect on the nervous system;
· improved night sleep;
· improvement of general well-being.

Indications for heliotherapy:
diseases internal organs outside the exacerbation phase;
· conditions after injuries in the convalescence phase;
· skin diseases;
hypovitaminosis D.

Sun hardening can not only bring benefits, but also cause great harm, so this type of hardening must be treated very responsibly and follow all the rules of sun hardening. Improper sun exposure can lead to severe consequences.

Contraindications for heliotherapy:
Melanoma is 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 taken into account individual characteristics(age, health status, etc.),
· climatic conditions.

Rules for sunbathing:
Before starting hardening, you should consult your doctor.
Nai best time for sunbathing - morning hours. IN summer time: in the southern regions from 7 to 10 o'clock, in middle lane from 8 to 11 o'clock,
in the northern regions from 9 a.m. to 12 p.m. In autumn and spring, the best time for sunbathing is from 11 a.m. to 2 p.m.

It is undesirable to be exposed to sunlight immediately after eating or on an empty stomach. Sunbathing should begin no earlier than one to one and a half hours after meals, and end no later than one hour before meals.

Sunbathing can be done in any place accessible to the sun's rays and protected from sharp, gusty winds.

The head should be covered with a light-colored hat 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.

Make sure you have availability in advance drinking water, you need to drink every 10 minutes regardless of the subjective feeling of thirst, preventing the danger of sunstroke.

While sunbathing, moderate physical activity is required, such as 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 with 5-10 minutes, then increase each procedure by 5-10 minutes, gradually bringing it to 1-2 hours with breaks in the shade for 15 minutes after every half hour. Breaks are necessary, as overheating of the body can cause sunstroke or heatstroke.
You should always monitor your well-being, the condition of your skin and sweating. If unpleasant sensations appear, such as increased heartbeat, redness of the skin, you should stop the procedure immediately.
After hardening by the sun's rays, it is necessary to take water
procedures - rubbing, dousing, showering or swimming - and then relax for 15-20 minutes in the shade.

It should be remembered that the use of various creams and ointments to speed up the tanning process is not recommended.

Sunbathing at an air temperature of 30°C is absolutely contraindicated.

Consequences of improper sun hardening:
Heatstroke or sunstroke occurs with a very long stay in the open sun and leads to various disruptions in the functioning of many human organs and systems. The first symptoms of heat stroke are general weakness, nausea, dizziness.

With sunstroke, a slow increase in body temperature can cause damage to the central nervous system. Heatstroke is different in that it can occur not only in the open sun, but also in a stuffy room with very high temperature air.

Sunburn occurs when you spend too much time in the sun; this is an example of improper sun exposure. There is severe redness of the skin, blistering, and fever. The burn often does not appear immediately at the site of sunbathing, but only after several 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 toxic infections.

It is advisable to start sun hardening from the first warm days and continue it throughout the summer. If sunbathing begins late - in the middle of summer - then its duration should be increased especially carefully.

Procedures involving the use healing properties air and radiant energy of the Sun for the purposes of treatment and hardening. V. and s. V. form the basis of climatotherapy. They are an essential element of the dignity of chickens. treatment. They can also be used in everyday conditions (on the recommendation of a doctor).

Air baths. Fresh air affects the whole or partially naked body; a form of air baths is the so-called. veranda treatment, which consists of a long stay on open verandas; patients are dressed in accordance with the season (in cold weather they use warm blankets and sleeping bags). Freely moving air during air baths, irritating the nerve endings of the skin, improves breathing and oxygen saturation of the blood. At the same time, the intensity of oxidative processes increases and the muscular and nervous systems are toned, the body’s thermoregulation systems are trained; Appetite increases, sleep improves. Air baths are especially useful in areas where the air contains an increased amount of oxygen, it is saturated sea ​​salts, light air ions, etc.

Air baths are prescribed by a doctor. They are recommended to strengthen the body, especially for children, and increase resistance to adverse effects. environment(see Hardening the body), as well as for a number of diseases, in particular with tuberculosis of the lungs and other organs, with anemia, with functional diseases of the nervous system, non-inflammatory cardiovascular diseases, etc. Contraindications: acute febrile diseases, exacerbations of rheumatism, chronic. inflammatory diseases of the joints, neuritis and myositis.

Air baths can be warm (t° above 22°), cool (*° 17-20°) and cold (° below 17°). The course of air baths begins at air temperatures above 20°; The duration of the procedures is initially 10-15 minutes, then they are increased daily by 10-15 minutes. and bring to 14/g - 2 hours. Cool baths are first taken for 3-7 minutes, then their duration is increased daily by 3-5 minutes. and bring to 25-60 minutes. When taking air baths with an air temperature below 17°, you should perform light physical exercises. exercise to avoid hypothermia. Cold air baths are recommended for trained people; their duration should not exceed 7-20 minutes. Air baths should not be taken until you feel chilly or feel “ goose bumps" The time spent in the air during veranda treatment is 2-3-6 hours, sometimes it is advisable to stay on the veranda around the clock.

Sunbathing. The composition of sunlight and their effect on the human body are heterogeneous. Solar radiation consists of visible (light) as well as infrared and ultraviolet rays invisible to the eye. Light rays act ch. arr. on the retina of the eye, causing color sensations, which is necessary for the perception of the surrounding world. Infrared rays, penetrating the body tissues and having a thermal effect, increase the temperature of the irradiated skin area. Ultraviolet rays have complex biological properties. action (see Sunburn).

Sunbathing is used as prescribed by a doctor for a number of diseases of the skin, joints, radiculitis, neuritis, tuberculosis of bones and joints, etc. They are used as hardening procedures to prevent diseases of influenza, sore throat, catarrh of the upper respiratory tract, etc. Sunbathing is contraindicated for acute conditions. diseases, exacerbation of chronic lung diseases, gastrointestinal tract. tract, etc. Sunbathing can be general (irradiation of the whole body) and local (irradiation of a part of the body). When irradiating, the total radiation of the Sun is used, which consists of direct exposure to sunlight, scattered radiation (in the shade, without exposure to direct sunlight), reflected from the walls of a building, the surface of the earth, water, etc. Scattered radiation (from the blue sky) contains less ultraviolet rays than direct, and is more gentle. Sun exposure (direct radiation) of healthy adults begins with 5 minutes. and, gradually adding 5 minutes at a time, bring it to 40 minutes, taking into account general condition, training and degree of hardening. For diffuse radiation, baths are taken initially for 10 minutes, increasing the duration of the procedure to 1-2 hours. at warm weather. Sunbathing should be done while lying on a couch or sitting in a chaise longue, exposing the sun different sides bodies. It is advisable to take an air bath before sunbathing. In case of direct radiation, it is necessary to cover your head with an umbrella or shield. To protect your eyes, you should use dark glasses (the mucous membrane of the eyes - the conjunctiva, which does not have a protective stratum corneum, is more sensitive to radiation than the skin, and inflammation may occur). It is not recommended to sunbathe on an empty stomach, immediately before or after meals. Finish your sunbathing with a rest in the shade, after which you can swim or take a shower. Sunbathing immediately after swimming is not recommended. In people weakened after necrosis diseases, skin sensitivity to ultraviolet rays is increased. Often such increased sensitivity is observed among northerners, people forced to spend most of the day in indoors, in adolescents, the elderly, pregnant women and especially young children.

When sunbathing children, special care should be taken. The child's head must be protected by a Panama hat; When the heat sets in, children should not be exposed immediately: first they should wear shorts and light shirts, then shorts and a T-shirt, and only then only shorts and a Panama hat. To prevent overheating and excessive ultraviolet radiation, you need to periodically alternate irradiation with rest in the shade (see Toddler age, Preschool age). The effect of ultraviolet rays is stronger in the south, in the mountains. Northerners vacationing in the south should sunbathe in the morning, and it is better to start sunbathing in sparse shade under a honeycomb canopy or on cloudy days, when the ground reaches altitude. arr. scattered solar radiation. In the middle zone and north. In areas, the best time for sunbathing is from 11 a.m. to 1 p.m. People aged 55-65 years are recommended to irradiate for no more than 20-30 minutes; people over 65 years old should avoid exposure to direct sunlight. They benefit more from air baths in the shade until 11 o'clock. in the morning or after 16-17 hours. Ultraviolet rays in moderate doses cause an even tan of the skin.

Excessive radiation has adverse effects on the body, causing sunburn skin, sometimes with necrosis, heat stroke, irritability, fatigue, headaches, insomnia, fever, exacerbation of necrotic diseases. V. and s. V. accepted in the summer on beaches, where special canopies are installed over trestle beds, in solariums, aerosolariums located in parks, on the banks of rivers, reservoirs, and on special verandas. IN winter time At resorts, insulated climatic pavilions are used for air baths, and for sunbathing, verandas are covered with a special film that allows ultraviolet rays. See also