Sunbathing for the purpose of hardening should be taken very carefully, otherwise they will only bring harm instead of good (burns, heat and sunstroke). During sunbathing, a person is exposed to a complex effect of direct, reflected and scattered solar radiation. Sunbathing is best in the morning, when the air is especially clean and not too hot, and also in the evening, when the sun is setting. The best time for tanning: in the middle lane from 9 to 13 and from 16 to 18 hours, in the south from 8 to 11 and from 17 to 19 hours.
You can sunbathe both at rest and in motion. In the first case, it is recommended to lie with your feet to the sun with your head raised and periodically turn from back to stomach and from side to side. Sunbathing lying down allows you to more accurately dose the duration of the procedure, reduces the load on the heart muscle, which cannot be ignored by patients with cardiovascular diseases. While sunbathing, one should not read or sleep, as in this case, self-control over the duration of exposure to the sun is lost, which can lead to undesirable consequences. Sunbathing can also be done on the move, such as when hiking, walking, boating, gardening or gardening. During movement, the sun acts more evenly on the whole body, and the sun's rays fall on standing man at a smaller angle than when lying down, which means they act softer, preventing the accumulation of heat that is dangerous for the body, reducing the likelihood of burns or overheating. sunbathing should not be taken on an empty stomach and immediately after meals. This recommendation is justified by the fact that the impact on the body of solar radiation and high temperature air reduces the secretion of digestive juices in the gastrointestinal tract, reduces the activity of digestive enzymes and the percentage of digestibility of nutrients.
Being under the sun head should be covered a white panama, scarf or straw hat that is easily breathable. You can also use an umbrella. But in no case should you cover your head with a rubber cap or nylon scarves, which disrupt the heat transfer process, which can lead to heat stroke. When sunbathing eyes must be closed dark sunglasses. This will protect them from the occurrence of conjunctivitis. In addition, a person begins to squint and wrinkles appear around the eyes, which, after a long exposure to the sun, can remain forever.
It is more useful for elderly or weakened people not to be in direct sunlight, but to use scattered or reflected radiation. It is better for them to sunbathe in the shade, but try to lie so that the body is under open sky. Such a shadow is created by tree crowns or vertically arranged objects.
After sunbathing you need to rest in the shade for 10-15 minutes, and then be sure to swim, take a shower or wipe yourself with water. The temperature of the water when taking a shower or wiping should be at least 26-28 degrees. More cold water in unhardened people even v summer heat can cause colds.
Every tiny leaf of grass, every vine, tree, bush, flower, fruit and vegetable draw their life from solar energy, from its intensity. Our Earth would be a lifeless cold place, shrouded in eternal darkness, if it were not illuminated by the magical rays of the sun. But the sun gives us not only light, solar energy is transformed into human energy. A person can improve his health and prolong his life by sunbathing, sunbathing under the sun's rays.
People who do not expose themselves to the sun appear pale. Our skin should be lightly tanned. Many diseases are only because we are too rarely in the sun. The sun's rays are a powerful bactericidal agent. And the more the skin absorbs rays, the more it stores bactericidal energy.
When we eat fresh fruits and vegetables, we absorb the blood of plants, green plants are saturated with solar energy in the form of nutritious chlorophyll. Chlorophyll is a part of solar energy accumulated in plants, the richest and most useful food for our body. Green plants have the secret of accumulating solar energy and transmitting it to humans and other living beings. When you expose your body to direct sun rays and besides, your diet consists of 60 percent vegetables and fruits, you will certainly achieve excellent health. But these life-giving medicines must first be perceived by the body in small doses, because a body starving for sunlight may not immediately perceive a large dose of rays.
The sun's rays are a strong irritant. When exposed to a naked body, certain changes almost all physiological functions: body temperature rises, breathing quickens and deepens, blood vessels expand, sweating increases, metabolism is activated.
With proper dosing, regular solar exposure has a positive effect on the functional state nervous systems s, increase resistance to solar radiation, improve metabolic processes. All this improves the activity of internal organs, increases the efficiency of muscles, increases the body's resistance to diseases.
Sunbathing is best on warm sunny days during country rest in motion, in partial shade of trees. The most useful and beautiful tan - golden - is formed under the sun's rays, "passed" through the foliage of trees. This is how children should be hardened, since prolonged exposure to direct sunlight is contraindicated for them.
When you first start sunbathing, start with short periods and build them up little by little. The best time for sunbathing is early morning. You need to start with five to ten minutes. Of course, you can sunbathe in the afternoon as well. But the most beneficial sun rays are early in the morning. Between 11-15 o'clock in the afternoon the sun's rays are the hottest, they carry a lot of solar radiation.
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.
Quite erroneously, sometimes they judge the effect of hardening by the sun's rays by the degree of sunburn. In an effort to get a better tan, many people stay in the sun for an unacceptably long time, which leads to overheating of the body, skin burns and heat stroke. We must not forget that the abuse of sunbathing can cause serious disorders in the body, including such as anemia, metabolic disorders, weakened immunity, and with increased radiation activity of the sun, even lead to leukemia.
That is why, starting to take sunbathing, it is necessary to strictly observe the gradualness and consistency in increasing the doses of radiation, taking into account the state of health, age, physical development, as well as the climatic and radiation conditions of the solstice, affecting the intensity of solar radiation.
If there are significant deviations in the state of health, before starting sunbathing, it is necessary to consult a doctor in order to determine the individual mode of hardening the sun.
Healthy people should start hardening by the sun with exposure to direct sunlight for 10-20 minutes, gradually increasing the duration of the procedure by 5-10 minutes, bringing it to no more than 2-3 hours (in total during the day). At the same time, every hour you need to rest in the shade for at least 15 minutes. For those who, for health reasons, sunbathing is contraindicated, you can replace them with air baths with partial use of scattered and reflected sunlight.
Graduality must be adhered to when switching to raw vegetables and fruits. A person who is accustomed to boiled food, switching immediately to a large number of raw fruits and vegetables can cause an unpleasant reaction. It is most reasonable to gradually add a solar diet to the usual diet. An overdose of solar energy, received from outside or from within, does not work well. It is essential to be gradual.
Sunbathing therapy is practiced as an alternative medicine method for healing a variety of ailments. Moreover, sunbathing is used to get a beautiful, even tan. Of course, when practicing heliotherapy, it is important not to overdo it. Otherwise, instead of benefit, sunlight will bring only harm, and painful burns form on the skin.
Sunbathing and health: the benefits of sunlight
Heliotherapy (from the Greek gelios - “sun”, therapeia - “treatment”) is one of the most available methods healing, adopted folk medicine even in ancient times. This is a method of treatment with sunlight and heat, i.e. the use of the radiant energy of the sun for therapeutic and prophylactic purposes.
How is sunlight useful for the body? Its impact is multifaceted. Sunbathing is good for health: they activate blood circulation and work, strengthen the nervous system, improve the provision of organs and bones, which contributes to their strengthening.
The health benefits of sunlight also lie in the fact that the rays stimulate, stabilize blood circulation, dilate blood vessels, and improve elasticity. After sunbathing, the heartbeat quickens, blood flow to the skin increases, its color and condition improve. In moderation bright sun helps to get rid of - after a short stay in the light, brain activity improves.
As you can see in the photo, sunbathing provides the skin with a pleasant tan:
How else are sunbathing useful and what does solar energy affect in the body? The sun combined with swimming in the sea or river, lying on the warm sand help with joint pain. solar energy affects sperm production: sexual activity increases in summer. People who are rarely exposed to the sun are at greater risk of getting cancer.
It is noticed that in the summer it is much. The fact is that the properties of sunlight, combined with increased physical activity, increase metabolism.
What are the benefits of sunbathing and to whom they are contraindicated
The benefit of sunbathing is also that under the influence of the sun, vitamin D is formed in the skin, on which the normal development of bones and teeth depends. The absence of the sun is especially harmful to children.: they may develop rickets - a disease that causes deformation of the bones, especially the legs.
You should not lie still under the blinding sun, you need to move more - run, exercise, exercise, preventing the body from overheating.
Because vitamin D serves building material for bones, osteoporosis, which is the cause of bone fragility in old age, is more likely to affect those who lead a sedentary lifestyle and rarely go out into the sun. With a lack of sunlight, hair loss, stratification of nails, and many other health problems can begin.
Contraindications to sunbathing: severe heart defects, acute inflammatory infections, nervous system, active pulmonary tuberculosis, severe headache. Solar radiation is contraindicated in malignant and benign neoplasms.
The risk of getting uneven skin pigmentation and worsening health in the sun exists during pregnancy. Doctors do not advise sunbathing after taking certain medications. Substances that have photosensitizing (increasing sensitivity to light) properties contain perfumes and other perfumes. Therefore, on the beach it is better to refuse cosmetics, you can use specially created preparations for summer use with special sun protection factors, which are indicated in the composition by the letters SPF.
How and when is the best time to sunbathe
Without the sun, which is a source of heat and light, life on Earth is impossible. Our body is affected by both visible, light, solar rays, and invisible to the eye - infrared and ultraviolet. These rays are absorbed differently by different layers of the skin. When going from ultraviolet to infrared radiation their penetration depth increases.
Sunlight works wonders: gives energy, helps to treat a variety of diseases, improves mood and appearance person.
The mechanism of exposure to sunlight on humans is well known. The fact is that as a result of metabolism in our body, free radicals are formed - compounds that harm the entire body and contribute to its aging. They destroy genetic information in the nuclei of cells, contribute to the formation of atherosclerotic plaques on the walls of blood vessels, and make these vessels fragile. Stop the negative "activity" of free radicals is capable of melatonin - a special hormone, the formation of which contributes to sunlight. It is he who plays the role of a kind of defender, since he intercepts and destroys free radicals, thereby maintaining overall well-being and pushing the aging of the body far into the future.
How to sunbathe outdoors? As a rule, they are beneficial in many diseases, but in order not to harm your own body, you must follow certain rules.
When is the best time to sunbathe so as not to get burned? It is recommended to do this one hour after a meal, and finish the procedure no later than an hour before a meal. The safest sunbathing in summer is from 8 am to 11 am, and in the evening from 4 pm to 6 pm.
Only by observing the rules of sunbathing, you can get a lasting and beautiful tan - darkening of the skin under the influence of ultraviolet radiation, as a result of which melanin is deposited in its surface layers.
The duration of sunbathing and first aid for burns
On the first day, the duration of a sunbath under direct rays should be no more than 5-10 minutes. On the second day, sunbathing can be increased to 15 minutes. After that, you should increase your sun exposure by 5 minutes daily, bringing the procedure up to 50-60 minutes, but it is not recommended to stay in the sun for more than 2 hours a day.
Children under 12 years of age must be in the shade of trees during the procedure. For this age group solar procedures should be started from 2-3 minutes and gradually brought up to 30 minutes. Children over 12 years old can be in the open sun, and the duration of the procedure at the first stage is usually no more than 5 minutes, gradually the time is brought up to two hours. After a sunbath, you need to swim, take a shower or pour over cold water and rest in the shade for half an hour.
If you stay in the sun for a very long time, then there is a high probability of getting a sunburn. Urgent first aid is needed when the skin has become dry, painful, slightly swollen and reddened. At the first negative signs, you should immediately take cover in the shade, cool the damaged areas of the skin under a cold shower so that the pain subsides. Then take an antipyretic, treat the burn site with alcohol or a special panthenol-type ointment. For severe burns, see a doctor.
Traditional medicine for sunburn recommends lubricating sore spots with sour cream, fermented baked milk or yogurt. good remedy is a mixture of equal parts of alcohol (cologne) and a solution of vitamin A.
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SUNBATHING SUNBATHING- a therapeutic and hygienic procedure in which the naked human body (or individual parts of the body) is exposed to more or less prolonged exposure to direct sunlight. Solar radiation contains visible and invisible (infrared and ultraviolet) rays. The influence of these rays on the human body is very great. Correct Application sunbathing improves blood circulation and blood composition of a person, calms the nervous system, increases metabolism in the body, improves appetite, sleep, has a beneficial effect on the skin, and helps to harden the body. Sunbaths are dosed in absolute units of solar radiation (in calories), the amount of which is determined by a special device - an actinometer. Sunbathing usually starts at 5-6 feces(about 1.5 feces on each surface of the body: back, chest and sides) and adjusted to 30 - 60 feces adding daily 5 feces, less often more (under conditions temperate climate middle lane Soviet Union v summer time in the morning, the initial dose of solar radiation is 5 feces equals 5 minutes of exposure). Sunbathing is best taken in the morning: from 7 - 8 am to 12 pm (1/2 hour after a light breakfast), when the air is cleaner and less warm (to avoid burns or general overheating, which is especially dangerous for the elderly and children under the age of 5 years, whose body reactions are unstable and imperfect). Before sunbathing, you should consult your doctor. As a preparatory procedure, it is recommended to take several air baths(cm.). When sunbathing, it is necessary to take into account the humidity of the air and the strength of the wind; in calm weather, overheating can especially easily occur. Sunbathing can be used daily for 25 - 35 days, after which it is good to take a break for 1 - 2 weeks.
Sunbathing with therapeutic purpose you can start with a longer time if you expose only the part of the body that is subject to irradiation (legs, arms, chest, lower back); the dose is determined by the doctor.
Sunbathing is carried out on a special platform (solarium) or on the beach, where couches (with the foot end facing south) are installed with a raised headboard and a shield or umbrella above it. On the sea or river bank, you can lie on dry sand, spreading a rug or towel. After a sunbath, it is recommended to douche, shower or bathe, before which you need to cool down for 10 - 15 minutes in the shade.
Excessive sunbathing, especially for sunburn(see), harmful, as it can cause sunburn, disorders of the cardiovascular and nervous systems, exacerbation of chronic tuberculosis processes, etc.
Persons weakened, recovering from illnesses, are prescribed moderate sun treatment through a trellised awning. Sunbathing is absolutely contraindicated for patients with decompensated heart defects, with hypertension, active forms pulmonary tuberculosis, with general arteriosclerosis, with tumors, in persons with a tendency to bleed.
Brief Encyclopedia household. - M.: Great Soviet Encyclopedia. Ed. A. F. Akhabadze, A. L. Grekulova. 1976 .
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HELIOTHERAPY- (from the Greek. helios sun and therapeia treatment), treatment with sunlight. The beginning of the use of G. refers to the period many centuries before Christ. e. This method was especially popular among the ancient Greeks and Romans, among whom the necessary part of the term ... ...
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Phototherapy- Bright light treatment is one of the main treatments for seasonal affective disorder Phototherapy, or light therapy, is a type of treatment consisting in the fact that the patient is exposed to sunlight, or light with certain ... Wikipedia
BABY- BABY. general characteristics characteristics of infancy. Infancy in modern pediatrics plays especially important role. Powerful development of knowledge about baby led even some authors to talk about the allocation ... ... Big Medical Encyclopedia
SOLARIUM- (from lat. sol sun), a place for sunbathing; the aerosolarium is more correct, since any sunbathing is one. time and air. In a sunbath, in addition to direct sunlight, scattered solar radiation is also used. ... ... Big Medical Encyclopedia
Preschool age- the period of development of the child from 3 to 6 7 years. During these years, further physical development and improvement of the child's intellectual abilities take place. Height and body weight. Growth of children in D. century. increases unevenly at first up to 4 6 cm per year, and ... ... Medical Encyclopedia
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Where the sun often shines, there is nothing for the doctor to do.
THEM. Sarkizov-Serazini
Summer is almost coming to an end, gray and rainy days are coming soon, 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 influence 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 healing wounds. To maintain the required level of vitamin D in the body, it is enough to expose the sun to the hands and face 2-3 times a week for 5-15 minutes during the 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 before sunbathing air bath. 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 in enclosed spaces, 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, before strenuous 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.
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