As the long-term exposure to sunlight can cause sunburn, skin aging and even cancer skin, many people prefer to stay at home and avoid sunlight. But not completely reject the sun. limited sun exposure has numerous health benefits
Sunlight is the easiest and healthiest way to get vitamin D from the “sunshine vitamin” form -., which is almost as vital to life as oxygen. When exposed to sunlight, the body produces vitamin D.
But is not necessary to tan or burn the skin to get vitamin D . Sun exposure makes the skin a little red produces the equivalent of 10 000 to 25 000 IU of vitamin D in the body.
Vitamin D in the body behaves more like a hormone than a vitamin. It plays an important role electrolyte metabolism, protein synthesis, immune, nerve and muscle function, and a variety of other physiological processes.
Sunlight has many health benefits, but enjoyed in moderation.
- sun exposure in the morning for 10 to 15 minutes (without sunscreen) is a good choice.
- Avoid direct sunlight during peak hours of the day between 10 am and 4 pm
- If you must be exposed to the sun during peak hours, apply sunscreen on exposed parts body, wear appropriate clothing and wear a hat or use an umbrella.
Here they are the top 10 health benefits of sunshine.
1. Increases immunity
Sunlight builds up the immune system. When exposed to sunlight, the body produces vitamin D to support the proper functioning of T cells that contribute to the immune system. A strong immune system defends the body against invaders, foreign agencies.
Vitamin D has been found to help modulate the innate and adaptive immune responses. Moreover, vitamin D deficiency seems to be associated with increased susceptibility to infection and many autoimmune diseases.
2. Supports Bone Health
For healthy and strong bones, sunlight is necessary. It helps the body produce vitamin D stimulates the absorption of calcium to strengthen bones. This leads to reduced risk of bone diseases, fractures and osteoporosis.
According to a 2004 study published in the Journal of the American Society for Clinical Nutrition, vitamin D deficiency causes rickets in children, exacerbates osteoporosis in adults and makes the painful bone disease osteomalacia .
In addition, a high level of vitamin D in the body is associated with a lower rate of virtually all types of fractures.
3. Rejuvenates Aging Eye
According to a 2012 study published in the journal Neurobiology of Aging, vitamin D3 plays a key role in the prevention of macular degeneration related to age, which it is the most common cause of blindness in the elderly. Helps aging eyes by reducing inflammation, clearing beta-amyloid and improving visual function.
for eye health, you do not look directly at the sun. Follow these steps.
- stand in a sunny location in the early morning. Do not wear contact lenses or glasses.
- Close your eyes and allow sunlight to fall on the eyelids.
- feel the warmth of the sun in his eyes and slowly move your eyes up and down, from right to left, to the right and to the left.
- Do this for 5 minutes, then palms for another 5 minutes.
- Do this once a day.
. Note: Avoid long-term exposure to sunlight as it can contribute to the development of cataracts
4. Improve metabolism
Sunlight can help maintain a healthy weight by speeding up your metabolism rate. A 2014 study published in the journal Diabetes found that ultraviolet (UV) suppresses the symptoms of obesity and metabolic syndrome regardless of vitamin D.
Further research showed that nitric oxide (a compound that press the skin after sun exposure) obesity-I had similar effects and slowing diabetes. Researchers believe that nitric oxide may have beneficial effects on how the body regulates metabolism.
Moreover, vitamin D deficiency may contribute to the accumulation of fat.
5. Improving the quality of sleep
Exposure to natural light helps keep your sleep-wake cycle. With exposure to sunlight, the optic nerve sends a message to the gland in the brain that produces melatonin, a hormone associated with sleep onset.
The gland secretes less melatonin during the day. As soon as it’s dark, it is increasing production starts. Low levels of melatonin are linked to poor sleep quality.
In addition, sunlight helps regulate circadian rhythms of sleep a night better. The circadian rhythm is a 24-hour cycle that regulates the biochemical, physiological and behavioral processes that control your sleep cycle.
6. Facilitates mild depression
regular exposure to sunlight can naturally increase serotonin levels in the body to help reduce stress and combat mild depression.
Serotonin is a neurotransmitter that regulates appetite, sleep, memory and mood. In addition, serotonin plays a role in susceptibility to depression and suicide.
Sunlight deprivation is often associated with depression and seasonal affective disorder (SAD), a form of depression that occurs most often during the winter months. Therefore, exposure to sunlight can help improve these conditions.
Moreover, a 2002 study published in the Lancet also suggests that sunlight and the season have a positive effect on the turnover of serotonin in the brain.
Source / reference : http://tracking.feedpress.it/link/6848/1041105