The correct time and method of sunbathing, now many people are aware of health problems, more and more people start to exercise and exercise, and many people who don't like sunbathing also start sunbathing and supplementing calcium every day. The following is the correct time and method about sunbathing.
The correct time and method of sunbathing 1 sunbathing is a natural therapy to strengthen the skin and treat diseases with the help of sunlight. According to experts, human bacterial infection, starting from the skin, often basking in the sun, can effectively kill bacteria or inhibit bacteria.
Modern medicine has proved that sunbathing is of great benefit to increase blood circulation of skin and internal organs, improve hematopoietic function, regulate central nervous system, increase phagocytic activity, and enhance metabolism and immune function of various parts of human body.
Especially in preventing and treating rickets in children and osteoporosis in adults, it has special curative effect.
Because sunlight contains infrared rays and ultraviolet rays invisible to the eyes. Sunlight has a warming effect on the body, which can warm the body and promote blood circulation and metabolism; Conducive to growth and development, enhance human activity function.
In addition, ultraviolet irradiation on the skin can promote the synthesis of vitamin D, and vitamin D can promote the absorption of calcium, so sun exposure can prevent rickets (vitamin D deficiency). Ultraviolet rays can also stimulate bone marrow to produce red blood cells, prevent anemia, kill bacteria in the air and on the skin, and enhance skin resistance.
According to this study, when the skin is exposed to sunlight for 3 hours, it can produce about 20 international units of vitamin D per square centimeter. Even if the baby is wrapped in clothes, as long as his face is exposed to the sun 1 hour every day, he can produce 400 international units of vitamin D. Close to the baby's daily vitamin D requirements.
Sunbathing can help people get vitamin D, which is also the main source of vitamin D, also known as "sunshine vitamin". The source of vitamin D3 contained in human skin is made by obtaining ultraviolet rays from sunlight and converted into vitamin D.
It can help people absorb calcium and phosphorus and make children's bones grow strong and strong. Can be used for preventing rickets and rickets in children. For adults, it can prevent osteoporosis and rheumatoid arthritis.
Sunbathing can prevent skin diseases. Proper exposure of the skin to ultraviolet rays can effectively kill bacteria on the skin and increase the skin's resistance.
Sunbathing can also enhance the body's immune function. Ultraviolet rays in the sun have strong bactericidal ability. Generally, bacteria and some viruses will be killed if they are exposed to the sun for half an hour or several hours.
Sunshine also has a certain mediating effect on people's life rhythm and psychology. Sunbathing can promote blood circulation, enhance metabolism and regulate the central nervous system, thus making people feel relaxed and comfortable.
Sunbathing can improve male androgen level, enhance sexual desire and improve sperm quality. Because the testosterone level in human blood will increase with the increase of vitamin D content in the body. The study also confirmed once again that the daily sunshine of 1 hour can increase testosterone in human body by 69%.
Ultraviolet rays in sunlight can also stimulate bone marrow to produce red blood cells and improve hematopoietic function, thus preventing anemia.
The correct way to bask in the sun
1, Sunhui spleen and stomach
Sunbathing the back in spring can dispel the cold of the spleen and stomach and help improve digestive function. In addition, in the Qing Dynasty, it was pointed out that "the back is yang, and the heart and lungs govern it", and drying the back can also dredge the back meridians, which is of great benefit to the heart and lungs.
2. Dry the top of the head to supplement calcium and grow hair
Sunlight overhead can fully promote the absorption of calcium.
Many people often like to wear hats when they are in the sun. In fact, the sunshine in spring is not so strong. Wearing thick clothes and a sun hat can't play a sunbathing role at all. If the weather is fine, you'd better take off your hat when you are in the sun.
3, back health care methods
Clothes to protect your back: Wear clothes to keep warm at ordinary times, and add or subtract to protect your back at any time.
Pay attention to avoid cold: the back will be touched by the five internal organs and Shu points, especially when it is hot and sweaty. If it is blown by the wind, cold and pathogenic factors will easily invade and cause disease.
Back thumping: Back thumping is divided into self-thumping and others thumping. This method can relax channels and promote blood circulation, strengthen yang and heart and kidney, and enhance human vitality.
Rub your back: rub your back and rub it with others. You can rub it yourself in the shower. Put a wet towel on your back, tighten both ends of the towel by hand and rub your back hard until your back is hot. You can usually rub your back with a dry towel. You shouldn't use too much force. The back rubbing method has the effect of preventing and treating colds, backache, chest tightness and abdominal distension.
The longer the outdoor activities, the better the eye protection.
The intensity of outdoor light is more than 10 times that of indoor light. A number of studies in the United States and Singapore have found that the longer the outdoor activities, the better the eye protection. But in order to prevent the sun from hurting your eyes, you can't look directly at the sun when you are outdoors!
The benefits of children's eyes basking in the sun
Before the age of 6, children's eyes are prone to farsightedness; It is easy to cause myopia after 6 years old. The normal development of every child's vision needs the stimulation of natural light. Therefore, it is necessary for children's eyes to get proper sunlight.
Experts also reminded that it is extremely important to protect your eyes during your child's growth and development. While letting your eyes "bask" in the sun properly, you should pay attention to avoiding direct sunlight as much as possible and do proper protection and shading.
5. Dry your legs and don't cramp.
"Old cold legs" should often come out to bask in the sun. Sun-drying legs can dispel the cold in the legs, effectively relieve leg cramps and accelerate the absorption of calcium in the legs. Especially for people with rheumatoid arthritis, sunbathing in spring can activate blood vessels, relieve the disease and play an auxiliary treatment role. In addition, there are many acupoints on the legs, which can make people feel relaxed and tired through the stimulation of sunlight.
The best time to bask in the sun
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.
These are only for ordinary people, not including pregnant women, children and the elderly. These special people need more calcium and pay more attention to sunbathing.
Pregnant women: need to bear the calcium needs of two people. It is enough to bask in the sun for half an hour every day in summer, and not less than 1 hour every day in winter. You can't stay indoors all day, because your body is inconvenient.
Children: The need of development makes them need a lot of calcium, and they are the most vulnerable to calcium deficiency. So starting from two months, you should go outdoors to bask in the sun every day. 9 ~ 10 in the morning and 4 ~ 5 in the afternoon are suitable time to go out. The time to receive sunlight can be gradually extended from the first ten minutes to one hour. When the weather is not too hot, you can bask in the sun and stay in the shade for a while.
Don't be in the sun directly in summer, because scattered ultraviolet rays can also be received in the shade. Old people: it is also the key group of calcium supplementation. You can sunbathe before 9 am and after 4 pm, but you'd better not go out alone to sunbathe. If you fall asleep in the pleasant sunshine, you may catch a cold. Find a few companions and talk while walking. They are easily exposed to ultraviolet radiation.
The first stage is from 6: 00 to 9: 00 in the morning. During this period, the sunshine reaches its peak with warm and soft infrared rays, and the ultraviolet rays are relatively weak. Infrared ray has high temperature, which mainly plays a role in warming the human body, can warm the body, promote blood circulation and metabolism, and enhance human vitality.
The second and third stages are 9 ~ 10 in the morning and 4 ~ 5 in the afternoon respectively. The radiation characteristics of these two periods are that there are more A-beam components in ultraviolet rays, which is a good opportunity to reserve vitamin D, the "sunshine vitamin" in the body. At the same time, it can also promote the absorption of calcium and phosphorus in the intestine, enhance physical fitness and promote normal calcification of bones.
What diseases does sunbathing prevent?
1, myopia prevention
A study by the Australian National University pointed out that lack of sunlight may be one of the causes of myopia. Researchers believe that sunlight can stimulate the production of dopamine, which helps to prevent the axial length of the eye from becoming longer, thus preventing the focus distortion of the light entering the eye when focusing. Therefore, more sunshine and outdoor activities can help bookworms reduce the risk of myopia.
Step 2 reduce colds
A study by Yale University School of Medicine found that regular sun exposure can help reduce the harm of influenza virus and other common respiratory diseases. Researchers believe that maintaining a high level of vitamin D in the body can better prevent problems such as sore throat, common cold and stuffy nose. Compared with people who spend less time in the sun, people living in sunny areas are less likely to be infected with influenza virus.
3. Blood vessels are healthier
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 the season when ultraviolet rays are scarce. Proper sunlight will help vitamin D become more active, thus reducing inflammation in the body and being more conducive to blood vessel health.
4, prolong life
Since 1980, Danish researchers have studied 4.4 million Danmai people for 26 years, and found that more sunshine can prolong their life. Inge Henshipp Clemmensen of the Danish Cancer Institute also believes that those who often bask in the sun go outdoors more often than those who always stay at home or in the office, which is also an important reason for good health.
5, improve hormone levels
One of the cheapest natural viagra may be to get more sunshine. Researchers at Graz Medical University in Austria found that the level of testosterone in the body will change with the fluctuation of vitamin D content. After autumn every year, the levels of vitamin D and testosterone in human body will decrease synchronously, and will reach the lowest in March next year. This has little to do with sunbathers. According to the study, the daily 1 hour sunlight can increase the testosterone in the body by 69%.
6. Reduce the risk of cancer
A study by the University of San Diego in the United States shows that women living in low latitudes have a lower risk of ovarian cancer than women living in high latitudes, because the former has a long sun exposure and a high intake of vitamin D, which is more conducive to cancer prevention than the latter.
7. Less depression
It is found that the secretion levels of adrenaline, thyroxine and gonad will increase under sufficient sunlight, thus effectively improving the negative psychology such as depression and mental depression. Liu Baofeng, a senior psychological counselor of China Mental Health Association, pointed out that in winter and rainy weather, many people suffer from insomnia, chest tightness and irritability. The reduction of sunshine time is one of the reasons for seasonal affective disorder.
8. Enhance immunity
Yang Li, a professor at the Graduate School of Chinese Academy of Traditional Chinese Medicine, told reporters that sunbathing has the function of tonifying yang and benefiting qi. Traditional Chinese medicine has the theory of "collecting the essence of the sun", that is, collecting sunlight to produce the qi of clearing yang. The normal viscera function in the human body is supported by yang, and if yang is sufficient, the disease resistance of the human body will be improved. Righteousness is relative to exogenous evil. Sunbathing can strengthen the body and enhance immunity.
Correct time and method of sunbathing 2 The best time for sunbathing is 1: 6 o'clock to 10 o'clock.
The best time for sunbathing is from 6 am to 10. At this time, the sun has strong infrared rays and weak ultraviolet rays, which can promote blood circulation and remove blood stasis.
The best time for sunbathing is 16 to 17.
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.
In winter, we should also pay attention to the scientific selection of time periods. There are three time periods that are more suitable for sunbathing:
The first stage is from 6: 00 to 9: 00 in the morning. During this period, the sunshine reaches its peak with warm and soft infrared rays, and the ultraviolet rays are relatively weak. Infrared ray has high temperature, which mainly plays a role in warming the human body, can warm the body, promote blood circulation and metabolism, and enhance human vitality.
The second and third stages are 9 ~ 10 in the morning and 4 ~ 5 in the afternoon respectively. The radiation characteristics of these two periods are that there are more A-beam components in ultraviolet rays, which is a good opportunity to reserve vitamin D, the "sunshine vitamin" in the body. At the same time, it can also promote the absorption of calcium and phosphorus in the intestine, enhance physical fitness and promote normal calcification of bones.
Correct time and method of sunbathing 3 1. Healthy people should insist on sunbathing for 30 to 60 minutes every day. It is best to wear red clothes when basking in the sun, and then choose white instead of black. Sunbathing in winter is good for your health.
2. There are two periods in a day that are most suitable for sunbathing: one is at 6:00- 10 in the morning, when infrared rays are prevalent and ultraviolet rays are low, which makes people feel warm and soft and can promote blood circulation and remove blood stasis;
The second time period is from 4 pm to 5 pm. At this time, the A-beam of ultraviolet rays has the upper hand, which can promote the absorption of calcium and phosphorus in the intestine, which is conducive to strengthening physical fitness and promoting normal calcification of bones.
3. It is worth noting that no matter what season, it is forbidden to spend a long time in the sun between 10 and 4 pm, especially between 12 and 4 pm, because ultraviolet rays in the sun will do harm to the skin at this time.
The best sunbathing time is from 8: 00 am to 10, and from 4: 00 pm to 7: 00 pm. It takes half an hour. Sunbathing through the glass has no fitness effect.
According to scientific research, Wan Li is clear, so it is best not to bask in the sun at noon. It is more suitable when the sky is a little cloudy. If you think the sun stings or burns your skin, you should hide in the shade.
Some white-collar workers feel that their seats are near the window and they can enjoy sunbathing at work every day. In fact, sunbathing through the glass window is not effective. It is best to choose outdoor or spacious balcony.
It is best to wear red clothes when basking in the sun, because the long-wave radiation of red clothes can quickly "eat" the short-wave ultraviolet rays with strong lethality. At the same time, try to expose the skin and let the sun get in close contact with the skin.
The above is the best time for me to bask in the sun. I hope it can help you understand. At the same time, it is worth our attention not to bask in the sun for a long time, in case the ultraviolet rays in the sun do harm to us. Also, when sunbathing, please try to expose your skin and get in close contact with the sun.