Sunlight treatment and sunbathing rules. Sunbathing is best taken in moderation.

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01.08.11

Where the sun often shines, there is nothing for the doctor to do.
THEM. Sarkizov-Serazini

Summer is almost coming to an end, soon gray and rainy days are waiting for us, so while there is time, we advise everyone to sunbathe as often as possible. Even in Ancient Hellas, the rays of the sun were used as a tonic. And the largest sports competitions of antiquity - Olympic Games- were held, as a rule, in the hottest summer months. Exactly at noon, when the sun burned unbearably, tanned athletes went to the start. They performed naked and did not have the right to cover their heads to protect them from the scorching rays of the sun. Sun hardening became even more widespread in Ancient Rome. As the excavations of Roman cities have shown, literally everywhere: on the roofs of houses, in baths, in gladiatorial schools - solariums were arranged - places for sunbathing. In the Roman Empire, special climatic stations were created for sun treatment. Patients were sent here to receive the necessary healing procedures.

Who needs sunbathing

Sunbathing is used as prescribed by a doctor for a number of diseases of the skin, joints, sciatica, neuritis, tuberculosis of bones and joints, etc. As hardening procedures, they are used to prevent diseases of influenza, tonsillitis, catarrh of the upper respiratory tract, etc.
Under the action of UV rays, the formation of vitamin D is activated, which is necessary for the body to absorb calcium and phosphorus, which are "responsible" for strengthening muscles and bones and for wound healing. To maintain the required level of vitamin D in the body, it is enough to expose your hands and face to the sun 2-3 times a week for 5-15 minutes during summer months. UV rays activate most of the processes occurring in the body - respiration, metabolism, blood circulation and the activity of the endocrine system.
UV rays affect mood, peace of mind and deal with stress.

Sunbathing is contraindicated in acute diseases, exacerbation chronic diseases lungs, gastrointestinal tract, etc.

What is sunbathing

Sunbathing can be general (radiation of the whole body) and local (irradiation of a part of the body). During irradiation, the total radiation of the Sun is used, which consists of direct exposure to sunlight, diffuse radiation (in the shade, without exposure to direct sunlight), reflected from the walls of the building, the surface of the earth, water, etc. Diffuse radiation (from the blue sky) contains less ultraviolet rays than a straight line, and is more gentle. Exposure to the sun (direct radiation) of healthy adults begins with 5 minutes. and, gradually adding 5 minutes each, bring it up to 40 minutes, taking into account the general condition, fitness and degree of hardening. With scattered radiation, baths are taken initially for 10 minutes, increasing the duration of the procedure to 1-2 hours. in warm weather.

How to sunbathe properly

Sunbathing should be taken lying on a couch or sitting in a deck chair, exposing the sun to different sides of the body. 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 the eyes, dark glasses should be used (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 its inflammation may occur). It is not recommended to sunbathe on an empty stomach, immediately before and after meals. Finish the sunbath with a rest in the shade, after which you can swim or take a shower. Directly after swimming, sunbathing is not recommended. In people weakened after certain diseases, the sensitivity of the skin to ultraviolet rays is increased. Often such hypersensitivity is observed in northerners, people who are forced to spend most of the day indoors, in adolescents, the elderly, pregnant women, and especially in young children.

It is best to take sunbaths in summer - from 8 to 11 hours, in spring and autumn - from 11 to 15 hours. In winter, it is best from February, in fine midday hours, in places protected from the wind, you can take sun mini-baths, starting from two to three minutes. Sunbathing is best on the move. 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 the procedure being very tired, in front of a tense physical work, sports training or immediately after them.

It is a mistake to think that sunbathing is only possible in summer. In autumn, when it would seem that there is no time for tanning, it is useful to use the generous gift of the sun. At the end of summer, in August, at the height of Indian summer, do not miss the slightest opportunity for hardening. And during this period, the sun, although the fall of its rays is less sheer than in July, contains in its spectrum the power of ultraviolet rays that is quite sufficient for health purposes. In addition, in August and September the sun does not burn too much, there is no danger of an overdose of radiation. So now is the most fertile time for sunbathing.

Photo: Depositphotos.com/@ Syda_Productions

Air baths
Air baths are very useful, they harden the body, improve metabolism, have a beneficial effect on nervous system calm the psyche. Good mood, cheerfulness, sound sleep and excellent appetite - this will be the result of a properly performed air therapy.
It would seem that it could be easier than taking air baths - undress and walk or lie down. However, in order not to harm your body, you should observe simple rules. Greatest effect from air therapy is achieved in the summer between 8-11 and 17-19 hours. Air baths are taken once a day under awnings, 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 up to 1-2 hours. If the air temperature is below 15 degrees, then the adoption air baths should be postponed until more auspicious days. "Goose bumps" warns of hypothermia, get dressed soon.
Sunbathing (heliotherapy)
The fashion for skin color has changed in different times. The ancient Greeks White color skin was considered a sign of ill health, and the father of medicine, Hippocrates, called the sun a cure for everyone. In the 19th century, beauties hid from the sun's rays under wide brim hats so that the skin remains the color of aspirin. But the famous fashion designer Coco Chanel at the beginning of the 20th century set the fashion not only for small dresses, but also for tanning. Everyone went to the beach, the cut of swimsuits changed every year, more and more revealing new parts of the body. Finally, the most "advanced" vacationers began to sunbathe without clothes at all, so nudists appeared.
The sun's rays, no doubt, are useful, under their action the pigment melanin is produced in the skin - the 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, migraines.
Sunbathing is best taken in the summer in the morning from 8 to 11 and after the heat of the day subsides, from 16 to 18 hours. In the first days of rest, you should not remain under open sun more than 5 minutes, otherwise severe burns may result. Every day you can increase the time spent in the sun by 2-4 minutes. You should know that each person's susceptibility to sunlight is different: blondes react to radiation more than brunettes, children are about a third more sensitive than adults (remember how solar power plants work). Remember that long exposure to the sun in non-hardened people can cause exhaustion of the body, along with a bronze tan, they get irritability, headache, sleep disturbance and weight loss.
Sunbathing is taken after air, but before swimming in the sea.
Not recommended: before sunbathing, wash with soap, as soap degreases the skin, and it is easy to burn. Before going to the beach, use special cosmetics for sunburn and burns.
Sunbathe on an empty stomach or immediately after a meal.
Stay in the sun with your head uncovered.
Long lie in the sun. A strong tan dries the skin, which can cause wrinkles, weakens the nervous system, and has a bad effect on sleep.

BARIATRY is the most effective method of WEIGHT LOSS and WEIGHT KEEPING after WEIGHT LOSS in the world today.

It is well known that hardening by the sun increases the body's resistance to adverse environmental factors.

With moderate exposure to sunbathing, metabolic processes in the body are accelerated, the level of hemoglobin rises, and the work of the circulatory system normalizes.

Solar energy improves hearing and vision. The sun also effectively affects the treatment of various diseases of the skin and nasopharynx.

What can we say about the beautiful that the skin acquires under the influence of sunbathing ...

And the Pantry of Beauty will tell you about how to take sunbaths correctly and about their benefits.

Vitamin D and sunbathing

It has long been proven: a disadvantage sunlight, in particular vitamin D, contained in the sun's rays, affects the activity of all human organs.

Bones suffer from a lack of vitamin D, the ability to regenerate cells worsens, it gives immunity, depressive states develop.

Therefore, exposure to the sun becomes an obligatory component of our life.

The amount of ultraviolet rays during the day and throughout the year is not constant.

It is clear that in summer there are much more of them than in autumn or spring, and in winter there are practically none at all. There are more UV rays during the day than at sunrise or sunset.

Draw conclusions - spending a few hours on the street on a sunny winter day can be more useful than 15-20 minutes in the sun on a summer afternoon.

The intensity of the sunbath also depends on the terrain, and on the humidity of the air, and on the availability of industrial facilities or reservoirs. For example, there are more ultraviolet rays on the banks of a river or sea than in an industrial area. Smoke and air pollution reduces the activity of ultraviolet rays by 10-15%.

How to sunbathe

With the indisputable benefits of sunbathing, do not forget - the sun is useful only in reasonable quantities!

Abuse of sunbathing is capable not only of the body, but also seriously harm your health.

With excessive exposure to ultraviolet radiation, elastin and collagen, the substances responsible for its firmness and elasticity, begin to break down on the skin.

To prevent the effect of photoaging of the skin (reduction of its elasticity), sunbathing should be taken correctly.

The optimal time for sunbathing in summer is morning (from 7:00 to 10:00-10:30) and evening (after 16:00, on especially hot days - after 17:00).

In spring and autumn, you can pamper yourself with sunshine at noon (from 12:00 to 16:00).

During scientific research found that the morning rays rising sun have a tonic and invigorating effect.

While the sun's rays at sunset have a calming effect and relieve tension.

Accordingly, taking sunbaths at dawn, you recharge positive energy. And those who like to soak up the rays of the setting sun, at this time relax and calm the nervous system.

You need to gradually increase the duration of sunbathing.

Remember, only proper sunbathing improves emotional and physical well-being, increases efficiency, improves perception and concentration.

Why sunbathing remains one of the most effective ways health promotion? The sun is the source of life on earth. Plants, animals, people need the beneficial rays of the sun. The inhabitants of the North suffer from its shortage. On gloomy, winter evenings, all living things are looking forward to the warmth of spring, the lush flowering of gardens, the rebirth of joy and hope in the hearts.

How you want to soak up the intoxicating bliss of the sun's rays, exposing your tired bodies to the golden rain. But sunbathing can become insidious enemies, turning a wonderful holiday into a serious illness. It is necessary to know the whole truth about them so that joy does not turn into trouble. For information on how and when is the best time to sunbathe, read the article.

All about the benefits of sunbathing. Sunbathing can be enjoyed at any time of the year, without waiting for the scorching rays in the July heat. And the good May sun will gently and gradually help the skin of a person to make friends with his touches. What are the benefits of sunbathing and why are they so necessary?

The infrared rays visible to the eye endow the earth with warmth, warm the bodies and souls of people, bestow joy and positive thoughts. Autumn depression awaits many sensitive hearts due to lack of solar energy. The sun is an excellent natural antidepressant. The lack of sunny days in winter takes away activity and enthusiasm, the desire to think and create, increases fatigue and drowsiness.

Under the influence of solar energy, the body produces serotonin, which is called the "hormone of happiness." It endows its owner with joy and ease, wonderful emotions, strengthens willpower.

Invisible but priceless ultraviolet rays have an excellent antibacterial effect. They destroy germs and viruses of colds and many infectious diseases. They increase the body's resistance, strengthening the immune system, to harmful environmental factors.

UV rays produce vitamin D, which is vital for adults and children. Without vitamin D, the body cannot absorb calcium and phosphorus. Only in such a community will strong bones and teeth be formed. And only this trinity saves babies from the development of rickets, and protects the elderly from osteoporosis and severe fractures. The latest research scientists have proven that vitamin D inhibits the development cancer cells, helps in the treatment of psoriasis and is necessary in the treatment of conjunctivitis.

Sunbathing, warming the body, dilates blood vessels, improves blood circulation and increases the level of hemoglobin. Sweating and in, toxins, toxic salts amplifies. A person experiences a surge of vivacity and activity. Under the influence of the sun, dry and sluggish skin is filled with energy, becomes elastic and silky. Sunny rain heals problem skin, drying acne and degreasing foci of infection.

How to take sun baths?

Acquaintance with solar streams after a long winter is desirable to start in the spring, away from the gassed quarters of the metropolis and closer to nature. A May picnic on the banks of a river, lake or on the sea coast is a wonderful holiday for adults and children.

The May sun is safe and pleasant, so sunbathing can be taken at noon and not limited to 10-15 minutes. Gentle heat can warm the skin for 3-4 hours. Sunbathing is most beneficial when taken on the move, playing ball or badminton. Ultraviolet during this period will give a lasting tan without harm to health.

The most “ruthless” months for tanning are July and August. For a joyful holiday, you need to go to nature at dawn, and enjoy the sun from 8 to 10 in the morning. Fans of evening baths will be able to soak up the beach after 16-17 hours.

Before leaving the house, you should protect yourself with sunscreen with a sunscreen (SPF30 for fair skin and SPF15 for dark skin). In the bag, in addition to fruits and vegetables, you need to put a bottle of non-carbonated water and grab an umbrella from the sun. Panama on the head and Sunglasses complement fun, light clothing.

Toddlers up to 3 years of age and the elderly will benefit and enjoy more by being under diffused sunlight, under the crown of trees or in the shade of an umbrella. The first sunbath should not exceed 10-15 minutes. Daily communication with the sun is extended by 10 minutes. You should not go to nature after a hearty breakfast in order to get maximum joy, health and not fall asleep under the direct rays of the sun.

Fighters for the right lifestyle will be interested in information that at dawn the sun's rays have a tonic and invigorating effect on the body. At sunset the sun relaxes and takes off nervous tension, and UV rays have the longest wavelength and actively produce vitamin D.

Possible side effects and contraindications. Excess solar rain can spoil the rest and "reward" with unpleasant and severe complications. With prolonged exposure to the sun, the skin turns red, touching these areas causes severe pain and burning. A sunbather gets a burn that provides him with a sleepless night. Underwear, careless movement cause soreness. Later, the burnt skin begins to peel or hang in shreds. In addition to the burn, overdried skin ages quickly. Solar radiation destroys collagen fibers and the epidermis loses elasticity.

An immoderate passion for relaxing under the scorching rays can lead to sunstroke. This serious condition is accompanied by a sharp increase in body temperature, tachycardia, nausea, and weakness. The patient is worried about severe dizziness, headache, darkening in the eyes. Sometimes there is a loss of consciousness.

The possibility of the formation of moles, age spots is especially dangerous for owners of light, thin skin. These "decorations" can degenerate into skin cancer and lead to death. Excessive heat can result in rupture of the walls of the subcutaneous vessels and the formation of a red mesh. Reflected from the water surface, the sun's rays dazzle the eyes and affect the quality of vision. It is important to know that UV rays penetrate underwater to a depth of 2 meters and can be harmful to health during a long swim.

Treatment and prevention of diseases by the sun has been known since ancient times, many people today cannot imagine a healthy person who does not regularly take sunbaths and is not under the sun's rays for hardening and healthy skin color. Without exaggeration, we can say that this is the most pleasant and useful procedure. This method is mentioned by the great Hippocrates, whose oath is currently taken by graduates of medical institutions.

The role of the sun in human health

Everything on this planet depends on the sun: plants feed on the sun, grow thanks to it, produce oxygen and absorb carbon dioxide. If, for example, flowers are left in the dark, they will die. Man also grows and develops thanks to the sun.

The sun is main planet in our star system and carries not only healing codes and information for each person, but also evolutionary cosmic codes of development.

So in and Ancient Egypt, and our wise ancestors, the Slavs, and people in some other highly developed cultures of the world worshiped the Sun for a reason, and at dawn they asked him for a good day and health.

Positive effects of sunbathing on the body

Probably, each of us knows that the sun's rays are divided into the visible part of the spectrum and the invisible, the so-called infrared and ultraviolet part of it. And what is surprising - all parts of the spectrum of sunlight have a healing effect and certain benefits for the human body.

The visible part of the rays is our visual perception, what we see with our own eyes. After a long and boring winter, everyone feels the need for sunlight - this indicates our connection and dependence on the sun.

Thus, sunlight is an excellent method of preventing stress and diseases associated with vitamin deficiency. D. A lack of vitamin D causes rickets, problems with the development of the physical body, and even mental deficiencies.

Benefits of tanning and ultraviolet light

The invisible part of the spectrum is infrared rays and ultraviolet rays. This is what we at the level of the physical body feel as heating and see as a tan. What are the benefits of tanning, or is it just a cosmetic procedure?

Infrared rays help better blood circulation in the body, and in addition, have an analgesic effect. And ultraviolet improves immunity, metabolic processes and the work of the endocrine glands, or as they are also called endocrine glands - they produce vital substances known ordinary people like hormones. These are the well-known pituitary, hypothalamus, adrenal glands and sex glands.

Who especially needs sunbathing?

• people who have suffered various injuries;
• with a lack of vitamin D
• with psoriasis
• people of the northern and middle regions of Russia
• with stress and unstable emotional states
• in diseases of the joints
• radiculitis and neuralgic diseases

Who Should Reduce Sun Exposure?

• pregnant women
• severe hypertension
• oncological diseases

Starting to stay in the sun should be from 15-20 minutes, gradually increasing the time of sunbathing. And if you are in a hot country, where the scorching sun is raging, and your skin is not at all ready for taking such strong sunbathing, then 10 minutes will be more than enough.

The most beneficial is the morning sun. You should not use various creams and ointments for sunburn, as they contain many chemical components, an exception for ointments made from natural herbs.

From dehydration, you should drink enough water. It is advisable to spend more time in motion - this will reduce the likelihood of burns.

Sunbathing for weight loss

Medical research has shown that sunbathing in the morning helps maintain optimal body weight. And the very fact that there are practically no fat people among tanned and often exposed to the sun already speaks volumes, and about the effect of sunbathing and solar hardening on weight loss, both men and women.

The best and safest time to sunbathe

The best and safest time for sunbathing is from 6 am to 11 am, when the sun's rays bring invigorating energy, and from 4 pm onwards, calm and relaxing energy. Between these periods, the sun has too much activity, as well as not a useful angle of incidence of the sun's best, so sunbathing under it is unfavorable for the skin.

solar hardening

Yes, it is hardening, I did not make a reservation, because usually people under the word hardening mean hardening with water or air. But it turns out that there is such an accessible and pleasant method of hardening, which is called hardening by the sun or solar hardening, and it has been known since ancient times.

What does sun exposure include?

Solar hardening is a hardening of the sun's rays, consisting of various kinds rays. There are visible rays of the sun - red, yellow, green, purple, blue. And invisible - infrared and ultraviolet.

The human body needs all kinds of sunlight and especially ultraviolet light. Deficiency in ultraviolet light can especially affect children, as growing organisms, and is expressed in an obstacle to mental and physical development, bones become brittle, and immunity decreases.

Important psychological factor hardening by the sun. With insufficient exposure to sunlight, fatigue, apathy, irritability, and decreased performance occur.

Solar hardening consists in the fact that a person is naked under the sun's rays and gradually prepares (hardens) his skin, for the possibility of a subsequent, longer stay under the sun.

The method of correct and healthy solar hardening

Proper hardening by sunlight includes gradual, right time days and duration.

Solar hardening usually begins with 10-15 minutes of exposure to the sun, every day, adding a few minutes and bringing the time to 1.5-2 hours.

The best time for this type of hardening is in the south in the morning until 10 am and in the evening from 5 pm. And in combination with water procedures and physical exercises, the healing effect increases significantly, so it’s better not just to lie on the bed, but to play some active games like volleyball.

Hardening restrictions

Everyone, both sick and healthy people solar hardening is useful. For the sick and unprepared for the sun, you just need to limit yourself in terms of time and well-being. These restrictions exist for children under 2-3 years old, pregnant women, with heart disease and oncological diseases.

Solar hardening for children

Children's skin is tender and sensitive - this fact must be taken into account, therefore, in the first months of life, solar hardening of a naked or semi-naked child is carried out at a temperature of at least 20 degrees Celsius and under trees with gaps for access to sunlight, and not under direct rays.

Begin to harden the child with the sun from 3-5 minutes on the first day and bring the general procedure to 15-20 minutes.

Children under 1 year old, I repeat, should not be left in the open sun, but rather under the crowns of trees.

Children from 1 year and older can carry out "direct solar hardening" in the morning and evening hours in warm weather, starting from 5 minutes and bringing to 10 minutes hardening, carrying out the procedure 2-3 times a day.

For a child from 6 years of age, the procedure is carried out in the same mode as for adults, without overheating the body and taking into account favorable morning and evening regimens.

And it is not at all necessary to use protective glasses for either children or adults - if you do not look directly at the sun, there will be no harm, on the contrary, you will get the maximum benefit from the light. See for yourself - not a single animal uses glasses, and in this regard is much wiser than a person.

Useful properties of sunlight

Recent research by scientists has revealed interesting fact– with the use of sunscreens, creams and the like, the percentage of skin cancer increases, even compared to not using them at all. This tells us that the danger of the sun's rays is clearly exaggerated. And often the problem comes from the cream, and not from the sun.

Scientists from England conducted research on the effect of ultraviolet rays and found that they prevent the occurrence of obesity and diabetes.

Due to exposure to sunlight, the human body produces serotonin, which is sometimes called the "hormone of joy", which contributes to the occurrence of Have a good mood for all day.

Sun exposure is necessary for the production of vitamin D in the body, which prevents the occurrence of cardiovascular diseases such as arrhythmia, myocardial infarction and hypertension. In addition, vitamin D has wound healing properties and reduces the risk of cancer cells.

Sunlight rejuvenates the body and skin

Sunlight is a catalyst for alkalization of the body. The alkaline environment of the body is necessary to maintain the health and youth of the whole body and in particular the skin at the proper level.

The fact is that it is in diseases that the human body has a more acidic characteristic. Interestingly, such emotions as anger, envy, jealousy, fear, and others also shift to the acid side.

As you can see from this - everything natural, natural in reasonable doses is good and healthy. Sunbathing; raw vegetables and fruits, honey and nuts; bathing and water procedures; walks on fresh air and physical exercise- here's the pledge good health and well-being.

I hope this information will be enough not to lock yourself at the computer, but to start taking care of your health, at least sometimes taking such beneficial sunbathing on your own and with your children. And I also advise you to read and even, and also, I’m sure you will learn a lot of new things from this article.