Air and sun baths. Sun therapy and sunbathing rules Best time to sunbathe

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

Summer is almost coming to an end, gray and rainy days await us 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 carried out, as a rule, in the hottest summer months. Exactly at noon, when the sun was unbearably burning, tanned athletes came out to the start. They acted naked and had no 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, intended for sun healing. Patients were sent here to receive the necessary healing procedures.

Who needs to sunbathe

Sun baths are used as prescribed by a doctor for a number of diseases of the skin, joints, radiculitis, neuritis, tuberculosis of bones and joints, 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. For supporting required level vitamin D in the body is enough to expose hands and face to the sun 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, mental balance and fight stress.

Sunbathing is contraindicated in acute diseases, exacerbation of chronic diseases of the lungs, biliary tract, etc.

What is sunbathing

Sunbathing can be general (whole body irradiation) and local (body part irradiation). When irradiated, the total radiation of the Sun is used, which consists of direct exposure to sunlight, scattered radiation (in the shade, without exposure to direct sunlight) reflected from the walls of a building, the surface of the earth, water, etc. Scattered radiation (from the blue sky) contains less ultraviolet radiation rays than straight, and is more gentle. Exposure to the sun (direct radiation) of healthy adults begins with 5 minutes. and, gradually adding 5 minutes each, bring up to 40 minutes, taking into account the general condition, fitness and degree of hardening. With scattered radiation, the baths are first taken 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 sun lounger, exposing the sun different sides body. It is advisable to take an air bath before sunbathing. In case of direct radiation, you must cover your head with an umbrella or shield. To protect the eyes, dark glasses should be used (the mucous membrane of the eyes is 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 sunbathing with shade, after which you can swim or take a shower. It is not recommended to take sunbathing immediately after bathing. In people weakened after nekry diseases, the sensitivity of the skin to ultraviolet rays is increased. Often, such increased sensitivity is observed in northerners, people who are forced to spend most of the day in closed rooms, in adolescents, the elderly, pregnant women and especially young children.

It is best to sunbathe in the summer - from 8 to 11 o'clock, in the spring and autumn - from 11 to 15 o'clock. In winter, it is best from February, in fine midday hours, in places protected from the wind, you can take mini-sun baths, starting from two to three minutes. Sunbathing is best on the move. It is advisable to take sunbathing only 1.5-2 hours after eating. It is also not recommended to carry out irradiation on an empty stomach and immediately before meals. You cannot accept the procedures being very tired, before strenuous physical work, sports training or immediately after them.

The opinion that sunbathing can only be taken in summer is erroneous. In autumn, when it would seem that there is no time for sunburn, it is useful to use the generous gift of the sun. At the end of summer, in August, in the midst of Indian summer, do not miss the slightest opportunity for hardening. And during this period, the sun, although the incidence of its rays is less steep than in July, contains in its spectrum a power of ultraviolet rays that is quite sufficient for health purposes. In addition, in August and September, the sun is not too hot, there is no danger of overdose of radiation. So now is the most fertile time for sunbathing.

Photo: Depositphotos.com/@ Syda_Productions

Recently, tanning has become one of the building blocks of skin care. To keep up with fashion, women constantly go to the solarium.
In salons and hairdressing salons, people keep track of how many minutes you sunbathe, what dose of ultraviolet radiation you receive. When girls and boys go to the city beach, they lie in the sun and do not pay attention to how much sunlight they receive. They bask all day long under scorching sun and do not think about the fact that they can burn out. The sun's rays are useful in certain time and in a certain amount.

What are the benefits of the sun's rays?

During sunbathing, the body produces vitamin D a large number... The lack of this vitamin slows down growth, creates problems with muscles and the musculoskeletal system. Vitamin D is found in many foods.

When is it better to sunbathe

Sunbathing should end in the morning before eleven o'clock. After this time, being in the sun is not the best choice... Also a favorable time for sunbathing is the period from 16.00 to 19.00.
If you sunbathe at different times, you will have a positive effect on your internal organs. When taking a tan in the morning, on your brain, nervous system, the respiratory system, the senses, the rays of the sun will have a beneficial effect.
In the period from ten o'clock in the morning to eleven - the sun will have a positive effect on the functioning of the digestive system.

What is the harm from ultraviolet radiation

You are probably aware that it is better when pleasure is in moderation, otherwise, the body will be harmed. Prolonged exposure to the sun can cause burns and other problems.
Those who love sunbathing often suffer from sunstroke, which manifests itself in a temperature rise of up to forty degrees. Also, when struck, the head hurts, the person becomes weak, and may lose consciousness.
So, due to sunburns with their constant repetition, the development of such a terrible disease as melanoma is possible. This disease is considered to be oncological, they die from melanoma.

With prolonged exposure to the sun, people often get retinal burns. After it, the process of restoring vision is very difficult. The most dangerous rays are those that are reflected from the water.
Do not forget that with heart disease, you need to be under the supervision of doctors and be under the sun with caution.
Persons with heart disease should not be under the scorching sun from eleven to sixteen o'clock.

Thanks to the sun's rays, life is possible for all creatures on the planet, including humans. As special studies show, with the correct dosage of the life-giving energy contained in them, we can strengthen our body, temper it and even cure some diseases. People who neglect the sun's rays look pale and unhealthy. However, we are designed in such a way that it is quite natural for us to be covered with a light tan, the skin is adapted for exposure to the sun and should be a little dark. The reason for many illnesses is precisely the fact that a person is little in the sun.

How to sunbathe

It must be remembered that sunbathing is useful only in reasonable quantities. Prolonged exposure to the sun can cause not only burns to the face and body, but also seriously harm your health. Excessive exposure to ultraviolet radiation on human skin causes the breakdown of elastin and collagen - substances that are responsible for its firmness and elasticity. To prevent the effect of photoaging of the skin, it is necessary to sunbathe properly.

In summer, the best time for sunbathing is considered to be morning from 7:00 to 10: 00-10: 30 and evening after 16:00, and on especially hot days after 17:00. In spring and autumn, you can pamper yourself with sun exposure and at noon from 12:00 to 16:00. As scientific studies show, morning rays rising sun have a tonic and invigorating effect, while Sun rays at sunset, it has a calming effect on the body and relieves stress. Accordingly, to recharge with positive energy, sunbathe at dawn, and to relax and calm the nervous system, soak up the rays of the setting sun.

The duration of sunbathing should be increased gradually. The first tanning procedures should not exceed 20-30 minutes, especially for people with fair skin. It is recommended to increase the "solar load" by 10-15 minutes every day, bringing the time of exposure to the sun up to 3-4 hours a day. While sunbathing, it is very pleasant to take a dip in the cool water. But at the same time, it is important to remember that ultraviolet rays penetrate into the water to a depth of 2-3 m, so being in the water will not prevent negative impact ultraviolet radiation. After bathing, it is advisable to remove drops of water from the body, so you can protect yourself from burns. It is also necessary to remember about protective equipment... For people with fair skin, products with a high SPF (30-40) are best, and for dark-skinned people, a product with a lower SPF (10-20) is best. However, in the first days of exposure to the sun, it is advisable to use products with a large factor of protection. It is imperative to protect your eyes with sunglasses, and your head with an umbrella or panama made of breathable material. It must also be remembered that you cannot sunbathe immediately after eating. It is best to take food 1-2 hours before sun exposure.

People with malignant and benign neoplasms, as well as with cardiovascular diseases, should never be exposed to the sun. Also, prolonged sunbathing is contraindicated in thyroid diseases, liver diseases, anemia, leukemia, skin diseases. In addition, prolonged procedures can lead to overheating, skin burns and heatstroke.

The benefits and harms of sunbathing

By itself, the sun's rays destroy most pathogens. The more our skin absorbs the sun's rays, the more defenses accumulate in the body, and the more it stores energy that resists disease. In addition, the sun's rays kill microbes and neutralize their poisons, and also increase the body's defenses. Due to the subcutaneous pigment, a golden brown color of the skin appears, this is a special biological product that must protect the body.

So, the sun's rays are simply necessary for the human body. The sun has a beneficial effect on the nervous system and metabolic processes, thereby improving work internal organs, muscles and increases immunity. The work of the gastrointestinal tract also improves, food is processed much better, fats break down faster, and protein is more easily absorbed. The solar energy also stimulates the brain. Even after a short exposure to the sun, memory improves, efficiency increases and creative activity increases. To improve visual acuity, it is very useful to look at the sun, it is an excellent training for the eyes. As you know, the sun promotes the production of vitamin D in the body, which is the main building material for teeth and bones. Experts say that with a lack of sunlight, children can develop rickets. Lack of this vitamin can also cause osteoporosis, which is the main cause of nail breakage in old age. The sun also stabilizes blood circulation in our body and dilates blood vessels, resulting in increased blood flow to the skin, it looks much better, and the muscles become more elastic.

Under the influence of sunlight, the hormone melanin is produced in our body. It intercepts free radicals, which cause colossal harm to the entire body, contribute to the formation of atherosclerotic plaques, make blood vessels more fragile, and also destroy genetic information in the nuclei of cells.

But, as you know, any pleasure should be in moderation, otherwise they can harm our entire body. Prolonged exposure to the sun can cause not only burns, but other health problems as well. Sunbathers quite often get sunstroke, which manifests itself in the form of an increase in body temperature up to 41 degrees, the presence of headaches and weakness, up to loss of consciousness. It is worth noting that with frequent sunburn, melanoma, which is a malignant skin tumor, may develop. And like any oncology, it can be fatal.

Also, prolonged sunbathing without sunglasses is very harmful, this can lead to retinal burns, after which it will be quite difficult to restore vision. The sun's rays are especially dangerous when they are reflected from the water surface. It must be remembered that the rest of people with certain heart diseases must be supervised by a doctor, since the influence of the sun can turn into serious complications for them. People with such diseases should not be in the open sun for a long time, especially during the hottest part of the day - from 11:00 to 16:00.

It should be remembered that only correct acceptance sunbathing improves emotional and physical well-being, increases efficiency, and improves perception and concentration. Tanning is very fashionable these days, and you can get it even in winter in a solarium, but you must follow the precautionary rules.

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 blessed rays of the sun. The inhabitants of the North suffer from a lack of it. Gloomy, winter evenings, all living things look forward to the spring warmth, wild flowering gardens, revival of joy and hope in hearts.

How you want to bask in the intoxicating bliss of the sun's rays, exposing your weary 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 disaster. 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 to make friends with the human skin with his touch. What are the benefits of sunbathing and why are they so necessary?

Infrared rays visible to the eye give the earth warmth, warm the bodies and souls of people, give joy and positive thoughts. Autumn depression lies in wait for many sensitive hearts due to lack of solar energy. The sun is naturally an excellent 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 lightness, wonderful emotions, strengthens willpower.

Invisible but invaluable ultraviolet rays have excellent antibacterial properties. They destroy germs and viruses of colds and many infectious diseases... They increase the body's resistance, strengthening immunity, 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 by scientists has shown that vitamin D inhibits the development of 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 increases and in, toxins, poisonous salts. The person experiences a surge of vivacity and activity. Under the influence of the sun, dry and dull skin is filled with energy, becomes elastic and silky. Sun rain heals problem skin by drying acne and degreasing foci of infection.

How to sunbathe?

It is advisable to begin acquaintance with solar streams after a long winter in the spring, away from the polluted quarters of the metropolis and closer to nature. A picnic in May on the banks of a river, lake or on the seaside 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. The gentle heat can keep the skin warm for 3-4 hours. Sunbathing is most beneficial when taken on the move, ball or badminton. Ultraviolet light during this period will give a persistent 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. Lovers 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 sunscreen (SPF30 for fair skin and SPF15 for dark skin). In addition to fruits and vegetables, you must put a bottle of still water in your bag and grab an umbrella from the sun's rays. A head-up panama hat and sunglasses will complement the fun, lightweight outfit.

Toddlers under 3 years of age and seniors will get more benefit and enjoyment from being absent-minded. sunlight, under the crown of trees or in the shade of an umbrella. The first sun bath should not exceed 10-15 minutes. Daily contact 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 in the direct rays of the sun.

Fighters for a correct lifestyle will be interested in the 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 greatest length waves and actively produce vitamin D.

Possible side effects and contraindications. Excess rain from the sun can ruin your holiday and "reward" you with unpleasant and difficult complications. With prolonged exposure to the sun, the skin turns red, touching these areas causes severe pain and burning. The sunbather gets burned, which ensures a sleepless night. Underwear, careless movement cause soreness. Later, the burnt skin begins to peel off or hang in shreds. In addition to burns, dry skin ages quickly. Solar radiation destroys collagen fibers and the epidermis loses its elasticity.

Excessive enthusiasm for rest under the scorching rays can lead to sunstroke... This serious condition is accompanied by a sharp increase in body temperature, tachycardia, nausea, weakness. The patient is worried about severe dizziness, headache, darkening in the eyes. Sometimes loss of consciousness occurs.

The possibility of the formation of moles, age spots is especially dangerous for owners of light, thin skin. These "jewelry" 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. The sun's rays reflected from the water surface blind the eyes and affect the quality of vision. It is important to know that UV rays penetrate under water to a depth of 2 meters and can be harmful to health during a long swim.

It seems that this question sounds strange. But in fact, knowing the best time to sunbathe can result in a much smoother, more lasting and attractive tan. Otherwise, the chocolate shade will disappear very soon, or even worse - painful burns will appear on the body, and the burnt skin will subsequently peel off in a layer.

What time of year is it better to sunbathe?

This is another interest Ask... But if you figure out how to properly sunbathe, it becomes clear that in reality there is nothing strange about it. The point is that in ideal option prepare for the beach season in advance. That is, in order to start thinking about the best time to sunbathe in June, it is advisable to take sunbathing in May or even at the end of April. This will be good for the skin, and on the beach you will not have to feel like a black sheep (in every sense of this expression).

In spring, the rays are very soft and it is quite difficult for them to harm the skin. But they will be able to perfectly prepare the epidermis for intense tanning. Before the beginning of summer, it is recommended to walk in the open sun as much as possible or spend several sessions in. First, let only your hands and face tan. A little later, if the weather permits, you can afford to undress to a swimsuit. You don't have to lie in the sun. On the contrary, it is much better to sunbathe during active sports - playing tennis or volleyball, running.

It is difficult to say what time of day it is better to sunbathe in the spring. Many people prefer sunbathing with morning exercises... And it's not scary if you can't do it on the street. Open the balcony window and study here. Of course, this is less effective, but still.

What is the best time to sunbathe at the sea?

At local resorts, you need to take sun baths in the morning and in the evening, and the most "dangerous" sun is from 11 to 17 o'clock in the afternoon. This period of time is better to sit out somewhere in the shade. And don't rely on beach outfits to protect you from. Lightweight fabric passes enough ultraviolet light to burn out.

What time of day is it better to sunbathe on the beaches of hot countries? About the same. But you can't spend a lot of time in the sun at once. On the first day, sun procedures should generally last no more than five minutes. The time spent in the open sun increases every day.

Do not forget that tanning is also taken while bathing. Moreover, it happens much faster. The water refracts the sun's rays, so many of the vacationers burn out while swimming.

How to get an even and long-lasting tan?

Getting an attractive tan requires more than just knowing what time to sunbathe. You should also follow a few simple rules:

1. Before going out into the open sun, it is undesirable to use body cosmetics, splash with eau de toilette or perfume.
2. Be sure to use protective body creams.
3. When sunbathing, the position must be changed every ten minutes.
4. Immediately after returning from the beach, you should rinse in the shower and apply some moisturizer to the epidermis.
5. When you come out of the water, do not dry yourself with a towel. Water droplets contribute to faster tanning. But be careful: it is much easier to get burned.

Few believe this, but the diet during the beach season also affects the quality of your tan. The skin is more likely to turn chocolate if consumed with:

It is very useful to drink a complex of vitamins before going to the sea, which must necessarily contain ascorbic acid.