How to bask in the sun correctly?
1. How to sunbathe correctly
1. When sunbathing, you can't achieve the effect through the glass. It is best to expose your skin to the sun outdoors and let your skin directly contact with the sun. At the same time, you should pay attention to protecting your eyes, reading books, mobile phones, etc. under strong light. 2. The sunbathing time is also very important. Generally speaking, Because the infrared rays are strong and the ultraviolet rays are weak during this period, the damage to our skin is weak. It may still be hot at 4: to 5: in summer, so we can postpone it appropriately.
3. When sunbathing, you should sunbathe your back, hands, feet and legs more, which can increase the absorption of calcium and make your bones stronger, and sunbathing your back can dispel the cold
4. The sunbathing time is only 15 minutes every day, which should not be too long. In the case of strong ultraviolet rays, stay as little as possible to avoid damaging your skin
5. For different people, sunbathing is different. Because it is also necessary to enhance the absorption of calcium in the baby, it is not less than half an hour in the sun every day in summer and not less than one hour every day in winter, so that pregnant women and babies can wait for enough calcium; For children, they are in the stage of growth and development, and they should pay more attention to sunbathing every day; The elderly are also the focus of calcium deficiency, so it is necessary to bask in the sun every day
6. Avoid eating some light-sensitive things before sunbathing, such as gray vegetables, celery, spinach, Chinese cabbage, etc. In addition, some Chinese medicines, such as Angelica dahurica, also contain light-sensitive substances; After sunbathing, you should replenish more water, eat more fruits and supplement vitamin C to prevent the formation of melanin
2. Benefits of sunbathing
(1) Reduce the risk of ovarian cancer < P > A study by the University of San Diego in the United States shows that women living in lower latitudes have lower risk of ovarian cancer than those living in high latitudes, because the former has been exposed to sunlight for a long time and ingested more vitamin D than the latter.
(2) Reducing multiple sclerosis
Multiple sclerosis is a chronic central nervous system disease, and its main symptoms include visual impairment, muscle weakness and even serious problems such as disability. It is found that people are more likely to suffer from multiple sclerosis in areas with less light at high latitudes than those living near the equator. A study in 214 also found that improving vitamin D deficiency can slow down the condition of multiple sclerosis and reduce related brain damage.
(3) Reducing the risk of pancreatic cancer
Pancreatic cancer is the twelfth most common cancer in the world and the seventh most fatal disease. A study by the University of California, San Diego School of Medicine found that the disease has the highest incidence in countries with the least light. The chief researcher in charge of this study pointed out that if people live in high latitudes or areas with frequent cloudy days, it is difficult for people to supplement enough vitamin D by basking in the sun, which will lead to a higher probability of pancreatic cancer among residents in this area than the average incidence of this disease.
(4) Prolonging life span
Since 198, Danish researchers have studied 4.4 million Danmai people for 26 years and found that more sunshine can prolong life span. Studies in Sweden have also found that compared with women who sunbathe in summer, women who don't sunbathe have twice the mortality rate. According to Danish Cancer Institute, people who spend a lot of time in the sun go outdoors more often than those who always stay at home or in the office, which is also an important reason why the sun is good for their health.
(5) Conducive to lowering blood pressure
Generally speaking, hypertension is easy to occur in winter and in areas far away from the equator. In this regard, an article published in the journal Dermatology Research in 214 gave a possible explanation: exposure to the sun will make nitric oxide in the skin absorbed by the blood, thus helping to lower blood pressure. The University of Warwick, who participated in the study, believes that this study makes the benefits of sun exposure go beyond the scope of beneficial vitamin D supplementation.
(6) Improve mood
Langong Medical Center of new york University in the United States pointed out that sunlight can stimulate the brain to release serotonin, a "happy hormone", so sunbathing helps to improve mood and release stress. Many people are prone to insomnia, chest tightness and irritability in winter and rainy days, which has something to do with the reduction of sunshine time. According to the survey, residents in countries with high latitudes are much more likely to suffer from depression than those in countries with low latitudes. For example, the prevalence of depression in Finland is as high as 2%.
(7) Reduce the risk of arthritis
A study published in the Rheumatology Yearbook found that in Hawaii and Arizona, which have the most sunshine in the United States, the probability of women suffering from rheumatoid arthritis is 21% lower than that in Alaska and Oregon, which have the least sunshine. Interestingly, however, this result is only obvious in older women. The researchers pointed out that this may be because young women pay more attention to sun protection or have fewer opportunities to bask in the sun.
(8) Helps protect blood vessels
A study published in the British Medical Journal found that people with low levels of vitamin D have a higher risk of heart disease, heart failure and stroke. Many studies have also confirmed that the number of patients with myocardial infarction will increase significantly in winter when ultraviolet rays are scarce. The study also found that the more serious vitamin D deficiency, the higher the incidence of heart disease.
(9) Reduce the risk of breast cancer
A report published in the journal Environment and Health Outlook said that exposure to sunlight may reduce the incidence of breast cancer. Women who have been engaged in outdoor activities for at least one hour every day for 1 years have a lower risk of breast cancer than women who have been engaged in outdoor activities for less than one hour every day.
3. Taboos for sunbathing
1. Before sunbathing, it is not advisable to eat photosensitive foods such as mustard, cabbage, lettuce, snail, shrimp, crab and mussel, so as not to cause photosensitive drug eruption or solar dermatitis. Drink more water, eat more fruits and vegetables and supplement vitamin C after sun exposure, which can inhibit the production of melanin.
2. Don't sunbathe through the glass, because the glass can absorb the effective ultraviolet rays, so sunbathing through the glass actually has no effect. You should go out and do activities in fresh and sunny places.
3. It doesn't take too long to bask in the sun, but it will take about half an hour, or you can bask in the sun for a while and then cool down under the tree. Pay special attention not to burn your skin when the sun is strong.
4. When basking in the sun, the sun should be in direct contact with the skin, and the skin can synthesize vitamin D by itself, which is beneficial to the absorption of calcium. It is best to be around 1 am and 4 pm, and it can be around 11-12 pm in cold winter.
5. Sun hands, feet and back more. People who are afraid of sunburn can reach out and sun their hands and feet directly, or they can sun their back. No matter which part of their skin, as long as the sun shines directly, it will have the same effect.
4. What should I do if I feel dizzy in the sun?
(1) Go back to the room to have a rest.
When I feel dizzy in the sun, I should immediately go back to the cool room to have a rest, so as to prevent my metabolism from being too strong and my body from consuming too much.
(2) Replenish water
After sunbathing, you will sweat a lot because of your body temperature and height. At this time, you need to replenish more water to prevent excessive water loss. If you sweat a lot, it is best to supplement warm light salt water, which can also supplement sodium and potassium to prevent electrolyte imbalance.
(3) Drink Huoxiang Zhengqi Water
If you have heatstroke and the symptoms are serious, you'd better go to the hospital and take Huoxiang Zhengqi Water or other medicines for treating heatstroke according to the doctor's instructions.
5. How to prevent dizziness
1. Exposure for a short time.
Exposure to the sun not only hurts the skin, but also easily causes heatstroke. Generally, it is recommended to stay in the sun for no more than 15 minutes in summer and no more than 3 minutes in winter.
2. Choose a suitable time to bask in the sun.
At noon, when ultraviolet rays are strongest, sunbathing at this time is most likely to cause heatstroke. Generally, it is recommended to sunbathe from 8: to 1: in the morning.
3. replenish water before drying.
Before sunbathing, you need to replenish water to your skin, apply moisturizing skin care products, and replenish water to your body.