1. When is the best time to bask in the sun in winter?
The best time for sunbathing is from 6 am to 10. At this time, the infrared rays in the sun are strong and the ultraviolet rays are weak, which can play the role of promoting blood circulation and removing blood stasis; 4 pm to 5 pm is also the best time to bask in the sun, which can promote the absorption of calcium and phosphorus in the intestine, enhance physical fitness and promote normal calcification of bones. However, the sunshine time is longer in summer, and the heat wave is rolling at 4-5 pm, so the sunshine time can be slightly delayed.
2. The benefits of sunbathing in winter
1, preventing colds and flu
Winter is the season of high incidence of respiratory infectious diseases such as colds and flu. Ultraviolet rays in sunlight can kill viruses and bacteria of various respiratory infectious diseases. It can not only kill bacteria on the skin, but also help the human body to produce vitamin D in large quantities quickly, effectively regulate the immune function of the human body, increase the vitality of macrophages, improve immunity and prevent respiratory infectious diseases.
2. Regulate blood sugar
Sunbathing can increase the content of vitamin D in blood and regulate blood sugar. Because vitamin D can improve the function of pancreatic β cells, promote the increase of insulin secretion, improve the sensitivity of human body to insulin, benefit the metabolism of sugar and lipid, protect the blood vessels of diabetic patients, alleviate atherosclerosis, and prevent or delay the occurrence of complications.
Step 3 Enhance muscle strength
Sunbathing can meet the human body's demand for vitamin D, regulate the metabolism of calcium, promote calcium to play a role in muscle contraction and nerve impulse transmission, strengthen muscle strength, age and keep healthy.
Step 4 resist the cancer demon
Sunbathing can promote the synthesis of active vitamin D, enhance the immunoregulation activity of B and T lymphocytes, effectively inhibit cell proliferation and differentiation, and resist the invasion of cancer demons.
5. Maintain cardiovascular health.
Taking enough vitamin D in the sun can regulate blood pressure by inhibiting the activity of renin-angiotensin system in vivo and prevent blood pressure from being too high or too low.
Step 6 stay away from depression
If the elderly do not often go out to receive sunlight, the melatonin secreted by the pineal gland in the brain will increase, which can cause cell activity, increase the secretion of thyroxine and adrenaline, and easily lead to depression, depression, lethargy, general fatigue and other symptoms.
7. Strong bones
Sunbathing in winter, 7- dehydrocholesterol contained under the skin is transformed into vitamin D3 after ultraviolet irradiation, which can promote the absorption and utilization of calcium and phosphorus in the body, regulate calcium and phosphorus metabolism, maintain appropriate serum calcium and phosphorus concentration, make bone tissue calcify normally and maintain bone health.
3. Precautions for sunbathing in winter
1, pay attention to the time of sunbathing.
It is best not to spend more than two hours in the sun in winter, and avoid the midday sun (165438+ 0 am to 3 pm). At this stage, the sun's ultraviolet rays are strong and it is easy to burn the skin. If you spend a long time in the sun, your body temperature will rise, your metabolic function and blood supply to your heart will accelerate, and your brain will easily feel dizzy and bloated due to lack of oxygen.
2. Pay attention to drink a glass of water before sunbathing.
When basking in the sun, the body temperature will rise, sweating will increase, and people will be thirsty and lack of water. If we don't drink some water in advance, people will soon feel thirsty and uncomfortable, which will naturally affect the comfort of sunbathing. So you can drink a glass of water before sunbathing, or you can sunbathe with a glass of water and take a sip when you feel thirsty.
3, pay attention to prevent direct sunlight eyes.
Although the sunshine in winter is not as fierce as that in summer, it will still do great harm to your eyes to look directly at the sun. So when sunbathing, don't forget to wear sunglasses or a sun hat to block the light from your eyes.
4. Pay attention to wearing light or red clothes.
Don't wear dark clothes if you want to stay in the sun for a long time and feel comfortable. Dark clothes absorb heat quickly, and they will soon feel uncomfortable and don't want to bask in it. Wearing red clothes can filter out some long-wave infrared radiation in sunlight, which is an important factor for sunlight to raise human body temperature. If you want to stay in the sun for a long time, you can't let your body temperature soar rapidly.
5. Pay attention to skin care.
Before sunbathing in winter, you should also pat some water on your face, then apply some lotion and sunscreen. Although the sunshine in winter is not as hot as that in summer, the ultraviolet rays are still there. If you don't want to finish the sun, you should pay attention to sun protection.
6. Be careful not to take a bath immediately after the sun exposure.
Sunbathing in winter can promote the synthesis of vitamin D. Taking a bath immediately after sunbathing will wash away 7 dehydrocholesterol, which synthesizes active vitamin D in the skin, and reduce its role in promoting calcium absorption.
4. Sunbathing skills in winter
1, don't eat sensitive food before drying.
In winter, women should not eat photosensitive food before sunbathing, so as not to cause photosensitive drug eruption or solar dermatitis. Common photosensitive foods are: lemon, cabbage, lettuce, carrot, papaya, celery, lettuce, potato, coriander, amaranth, rape, orange, laver, snail, leek, red bean and so on.
2. Grasp two time periods.
(1) in the morning 10 to 1 1: At this time, infrared rays are prevalent and ultraviolet rays are low, which can make people feel warm and soft and promote blood circulation.
(2) Between 4: 00 pm and 5: 00 pm: At this time, the alpha beam of ultraviolet rays is dominant, which can promote the absorption of calcium and phosphorus in the intestine and generate vitamin D, which is beneficial to strengthening physical fitness and promoting normal calcification of bones.
3, afraid of sunburn, you can dry your hands, feet and back.
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. Some women are afraid of sunburn and have spots on their faces. They can stretch out their hands and feet to bask in the sun directly or on their backs. No matter which part of their skin, as long as the solar energy directly shines on it, it can play the same role.
It is best to wear red clothes, and it is forbidden to wear black clothes.
Sunbathing in winter is also skillful. In terms of quantity, the time spent in the sun every day should be no less than 30 minutes. It's best to wear red clothes when basking in the sun, and then choose white clothes instead of black.
5. drink plenty of water after exposure and supplement vitamin C.
Drinking more water, eating more fruits and vegetables and supplementing vitamin C after exposure can inhibit the production of melanin.
There are many benefits of sunbathing in winter, but we should pay attention to some problems that should be paid attention to in sunbathing in winter. To achieve the best results, it is best to sunbathe at 10 am and 4 pm. There are also many people who like to bask in the sun through the glass at home, which is not good. Also, you should pay attention to your clothes when sunbathing. Don't take off your clothes when it's hot, and be careful not to catch cold.