The lack of the sun: what threatens and what to do. What does lack of sunlight lead to?
The unconditional factor that ensures the maintenance of life on the planet is sunlight. Despite the fact that the Sun is very far from the Earth (as much as 149 million kilometers!), the surface of our planet receives an amount of solar energy sufficient for life, including infrared and ultraviolet radiation, which human eye unable to see. Only half of one billionth of all solar radiation reaches the Earth, nevertheless, the Sun is the main source of energy for all natural processes that exist on Earth. the globe. The entire biosphere exists only thanks to sunlight.
Research carried out over ten years by scientists from medical center at the University of Washington in Seattle, proved that not only the absence, but simply the lack of sun adversely affects a person. Thanks to the sunshine human body produces serotonin, a hormone responsible for a large number of physical processes. This hormone is also called the happy hormone. The lack of serotonin causes winter depression. When people in winter time wake up in the dark, go to work in the dark and return even with street lighting already on, their body receives an insufficient amount of energy necessary for active life. The result is discomfort, depression, health problems, and even a slowdown in brain activity.
Science Daily published notes from researchers studying the impact environment per person. They collected weather data from NASA satellites to measure the impact sunlight throughout the United States. A team of researchers from the University of Alabama at Birmingham found a direct relationship between low sunlight exposure and an increase in the number of people with depression. And among the depressive, there was a high percentage of those who had cognitive impairments.
Scientists from the University of Washington research group have found that when there is a lack of sunlight, problems with joints or lymphatic system. The lack of vitamins A and D, which the sun gives us, leads to insufficient calcium production, which, in turn, makes our bones brittle: it is enough just to stumble and fall - and you can get a lot of fractures. Israeli scientists from medical clinic Tel Aviv analyzed data from 51,000 people over 50 years of age and concluded that walking under the sun is better at protecting against fractures than taking calcium.
Researchers from university hospital"Hadassah" in Jerusalem proved that in Greenland and Finland, with the onset of the polar night, women completely stop the process of ovulation. Conversely, in the spring, with the return of a large light period, the activity of the ovaries is significantly activated. This is also proved by the fact that more twins are born in these countries than anywhere else in the world. Moreover, not only in the polar countries, but in any other in the spring, women have a sharp increase in the chance of becoming pregnant. Israeli scientists came to this conclusion based on a re-examination of more than 600 cases of fertility treatments.
We sleep much more in winter than in summer. And it also has to do with sunlight. In the course of research on the functions of the pineal gland in the human body, scientists have found that this small gland produces melatonin, which plays an important role in maintaining human biorhythms. At night, the level of melatonin in the blood rises sharply. The pineal gland increases it under the influence of the hypothalamus, which transmits information about how much sunlight falls on the retina. Less light - more melatonin and, accordingly, lower activity, better sleep.
In 2009, a symposium was held in Rotterdam to study the effect of sunlight on humans. Representatives from 22 countries (scientists, doctors, architects, teachers) presented the results of their research in this area. The main conclusion was the unconditional effect of light on the physical, physiological and psychological condition of people. Thus, American scientists have proved that the lack of sunlight in offices and shops directly affects the decline in performance. Schoolchildren living in apartments with windows to the north, as a rule, are more difficult to study. On the contrary, students in schools whose classes are on the sunny side learn the material much more successfully.
By the way, Israeli scientists in studies published in the journal JAMA also argue that nothing can replace calcium obtained through solar exposure.
Long, dark days of winter, time spent sitting in front of the TV or computer, or overuse sunscreen - all this can lead to minimization of human exposure to the sun. While it may seem like your tan is the only thing that suffers when you don't get enough sunlight, in fact, your health can also be affected. Lack of sunlight can affect a person physically, mentally and emotionally.
Vitamin D deficiency
Vitamin D is nutrient, It has importance for supporting healthy body, including the formation strong bones and a healthy immune system. Vitamin D is produced when the skin is exposed to the sun and thus lack of sun exposure can lead to low level vitamin D. A lack of vitamin D can lead to muscle and joint pain, doctors also recorded a correlation between vitamin D deficiency and an increase in the number of cases of heart attack, stroke and heart failure, as well as multiple sclerosis. Dark-skinned people living in northern areas are most susceptible to vitamin D deficiency.
seasonal affective disorder
Seasonal affective disorder, or SAD, is a form of depression caused by a lack of sunlight. People are most likely to suffer from SAD during the winter months when the days are shorter and darker. Symptoms of SAD include drowsiness, loss of energy and fatigue, overeating, anxiety, mood swings, decreased sex drive, and decreased concentration. Those suffering from this form of depression may also be more prone to illness or infection due to a weakened immune system. The effects of SAD can vary from person to person. While some people experience only minor mood changes, others may not be able to function fully. Treatment for SAD includes the use of light sessions, antidepressants, and additional therapy. In most cases, the symptoms of SAD begin to disappear with the arrival of spring and the return sun rays.
Changes in the structure of sleep
Lack of sun exposure can also affect sleep. Sun exposure helps the body determine when to produce the hormone melatonin. Melatonin helps regulate the body's internal clock, signaling when it's time for bed. In a five-day study by researchers in New York State, children were given glasses that blocked blue light present in sunlight. The results showed that the children had slower production of melatonin and went to bed an average of an hour and a half later than at the start of the study.
Ways to deal with the consequences lack of sun exposure
Exist effective ways to combat the effects of lack of solar radiation. The easiest way to do this safely is to increase the exposure. This means that you need to go out more often in sunny days or open the curtains wide so that sunlight enters the room. You should use the recommended amount of sunscreen to prevent your body from getting too much ultraviolet rays, but avoid overusing sunscreen as this can unnecessarily shield your body from getting beneficial effects sun. During the winter months, you can combat the lack of sun with the help of special lamps. You can also fight vitamin D deficiency by taking it as a supplement.
light analogue of echo
Alternative descriptionsA spot of light or reflection of light on a dark background.
Reflection of light, light spot
Reflection of light; silver ingot containing 2-7% lead
Silver ingot containing 2-7% lead
Bright reflection of sunlight or lamp light from a surface, object
Maximum glare
sun bunny
Light spot or reflection of light
Alloy, ingot of silver with 2-7 percent lead
bright reflection
reflection
silver ingot
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Reflection of light on a dark background
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Reflection, reflection
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Light "bunny" in fact
Chiaroscuro element
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silver ingot
precious metal ingot
gleam of light
light spot, reflection of light
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Light spot or reflection of light on a dark background
water shimmer
M. from German. painting bright light applied to those points of the picture that are so lit that they shine; sequins, game, heat, icon painting. livelihood; bugle silver in an ingot, purified from lead, with which it is combined in ore. Glare silver, refined in melting. Glare, apply bright light with a brush, play, put heat, revive an image, a picture; play with iridescent colors, like pure silver in melting. Glare cf. or glare. action and state by meaning of the verb
Reflection on the water to rhyme with a click
Light "bunny"
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The sound has an echo, but what does the light have?
Reflection of light on a dark background
The heavenly body controls biorhythms, nourishes the physical and mental activity, improves immunity. Affects the performance and mood of a person. The problem of lack of sunlight is relevant for millions of people living north of the 40th parallel. What will help to cope with the lack of sun, we will consider in detail in this article.
Solar radiation adjusts The biological clock body, affects the cycle of activity and sleep, fluctuations in body temperature, the balance of hormones. Close connection between light and health has long been proven by scientists. The works of the founder of heliobiology, L. Chizhevsky, received the greatest fame. remains in medicine actual problem violations of biorhythms with a lack of sun and magnetic storms.
Adverse effects of lack of sun:
- increased risk of cardiovascular disease;
- malfunctions of the endocrine system;
- decreased production of vitamin D;
- change in body biorhythms;
- deterioration in performance;
- decrease in sexual desire;
- ovulation inhibition;
- depressed mood;
- weakening of the immune system.
To properly set the internal clock, healthy person lighting is required for at least two hours daily. Through the eyes, bright light affects the hypothalamus, which regulates the release of hormones. These active substances regulate many functions.
Influence on hormone synthesis
There is a direct relationship between lighting and the release of serotonin. The production of the hormone decreases with a lack of sun. female body more sensitive to emerging hormonal imbalance: headaches become more frequent, disturb fatigue and drowsiness, weight gain.
The lack of sunny days in winter provokes depression in people of different sexes and all age groups. According to psychiatrists, seasonal affective disorders affects 5-10% of the healthy population.
Vitamin D deficiency
For the conversion of tryptophan to serotonin, calciferols are needed: ergocalciferol (D 2) and cholecalciferol (D 3). Lack of light leads to deficiency of D 3 and grave consequences for good health. The absorption of calcium and phosphorus in the gastrointestinal tract is disturbed, other metabolic processes change. The combination of lack of sun with hypovitaminosis D has Negative influence on bone health and immune system health.
In countries located north of 60°, doctors diagnose the highest prevalence of osteoporosis and multiple sclerosis. Lack of sun for the formation of vitamin D - typical cause rickets in children. Bone softens, parts of the skeleton take on ugly look. Defects appear in the form of a "chicken" breast, legs are bent, speech development disorders occur. To receive ultraviolet radiation, the child must walk in sunny weather with open face and hands from spring to autumn.
Sun deficiency symptoms (video)
From the video you will learn what indicates a lack of sunlight.
How to make up for the lack of sun?
Help the body overcome Negative consequences lack of light is a doable task. For example, the synthesis of serotonin is enhanced during exercise. Not only sports, but also physical exercise, outdoor games increase the production of the "hormone of pleasure" by 5 times.
Proper alternation of work and rest
You need to go to bed a few hours before midnight (24 hours). In this case, it is easier to get up early, allowing you to make the most of the daylight hours. If drowsiness “rolls” during the day, then you should surrender to it. Drowsiness most often overcomes in the afternoon - from 13 to 15 hours. During this period, it is better to take a nap.
Use of drugs
With difficulty falling asleep at 22-23 hours, a course of taking Melaxen tablets helps. The drug-adaptogen contains synthetic analogue melatonin. The medicine is intended to normalize biorhythms and physiological sleep.
In the morning, you can take herbal preparations-adaptogens: tinctures of aralia, eleutherococcus, ginseng, lemongrass. St. John's wort tincture and oil are antidepressants that help overcome winter melancholy and blues with a lack of light.
Additional lighting
If there is little sun in the area of residence, then even short trips to more southern regions make up for the lack of insolation. Other methods are phototherapy or treatment with bright light from artificial sources.
Solariums work mainly in the UV range, but give a different spectrum of radiation. This is enough for a tan, but not for the synthesis of vitamin D.
Special red light lamps and ultraviolet irradiators make up for the lack of sun in autumn and winter. Phototherapy is recommended for seasonal depression, for the prevention of other disorders caused by light deficiency.
Vitamin D 3 is not produced in the skin during the period of the year when the height of the sun above the horizon is below 50°C. At the latitude of Moscow, this time is from the end of August to the end of April. If spring and summer are cloudy, rainy, then the skin does not receive enough light. Walking more on sunny days is good for everyone, but for fair-skinned people, it is enough to expose the luminary to your hands and face without sunscreen for 15-20 minutes a day.
Get outside and enjoy warm rays- a pleasant and useful activity. Just remember that everything is good in moderation. Simple folk wisdom fair for tanning. American researchers have established the influence of excess ultraviolet radiation on the appearance of carcinogens that damage the structure of DNA. Doctors consider prolonged sun exposure to be the main cause of skin cancer.
Essential Vitamins
The lack of insolation for the formation of cholecalciferol in the skin is supplemented by taking vitamin preparations. If the child was born in the autumn-winter period, then symptoms of hypovitaminosis D may appear. Appoint from infancy for the treatment and prevention of Aquadetrim drops. The need for vitamin D 3 in children under 12 months is 400 IU (international units), 10 mcg / day.
A child older than 1 year and an adult should receive 600–1000 IU of vitamin D during the cold months of the year. preventive purpose oil solution Vitamin D 3 Bon, capsules D 3 600 IU, dragees and Ergocalciferol drops. With a lack of sun, you can drink multivitamin complexes Duovit for women and men, Doppelgerz Active Calcium + D 3.
How to eat with a lack of sun?
Stores of vitamin D, antioxidants and minerals to combat the effects of sun deficiency, you can make up for food. More fish should be included in the diet fatty varieties. Salmon is especially rich in vitamin D and omega-3 unsaturated fatty acids. The latter compounds are important for the health of the heart and blood vessels.
In 100 g oily fish vitamin D content from 200 to 400 IU, that is, the amount approaches daily rate child. Against this background, the indicators of egg yolks look much more “modest” - from 30 to 60 IU, liver - up to 50 IU, butter- about 35 (per 100 g of product).
An analogue of the hormone serotonin, which is not produced with a lack of lighting, is part of natural chocolate, bananas, apples, pineapple.
Useful for the body are macro- and microelements, flavonoids and vitamins from the composition of other fruits, vegetables, vegetable oils, nuts, legumes, milk. IN Lately dairy products fortified with vitamin D are widely represented on store shelves. The fact is that a deficiency of this active substance causes the greatest concern of doctors. Experts say that in temperate and northern latitudes, every second person receives only 50% of vitamin D.
It is necessary to rationally use the invaluable natural gift- sunlight. Science does not yet give an exact answer to the question of what level of insolation will bring more benefit with minimal damage to the skin.
Without a sufficient amount of light, skin regeneration occurs worse, hair grows dull and falls out. Decreased immunity, followed by a decline in strength and depression. Time spent on fresh air, physical activity, proper nutrition needed for the synthesis of vitamin D and serotonin, which have a significant impact on metabolism, mood and appearance.
In case of lack of sun, it is necessary to eat sea fish, dark chocolate, fruits, take vitamin D, adaptogens and antioxidants, get enough sleep and rest.
All living things on Earth, including humans, are constantly under the influence of our heavenly body - the Sun. And, despite all the benefits of civilization we have achieved, first of all, electricity, we still get up and fall asleep according to the Sun. Our rays also depend on it. general well-being and just a state of mind.
This is most noticeable in those periods when, for the sake of economic gain, we are forced to move the clock forward or backward an hour. or during the winter season. Many of us immediately feel the consequences of such changes.
How does sunlight affect human health?
The most valuable thing that gives sunlight to a person is ultraviolet. It makes our immune system- but, just in the autumn-winter period, many begin to get sick when there is little light. During these same dark seasons of the year, many people gain excess weight, since the lack of ultraviolet radiation negatively affects our metabolism. In winter, people are more sleepy and indifferent, and in summer, on the contrary. Because bright sunlight increases efficiency, and its lack lowers it.
Surely many had to feel bad in the fall just because at this time there is also a lack of sun. And this is not surprising. The fact is that in sunlight, the human body produces the hormone serotonin, and its second name is the hormone of activity. It is produced during daylight hours and is regulated by the intensity of the light. This hormone regulates our sleep and keeps us alert. Therefore, many experts suggest that the causes of most depressions are not personal problems of a person, but a simple lack of sunlight. 
Lack of ultraviolet radiation also affects our skin. For example, in winter, with low light, the skin begins to itch and peel off. This happens due to a violation or cessation of the formation of vitamin D in the body.
In winter, more than ever, holes in the teeth begin to form.
There is even an opinion that the lack of sunlight has a bad effect on human vision.
How to make up for the lack of sunlight for a person?
Tip #1
Walk more. But remember: only walks during daylight hours will benefit. To gain the “solar” norm necessary for a normal existence, it is enough to expose your face and hands to the sun for 10-15 minutes a couple of times a week. By the way, it is useless to sunbathe in a solarium in order to replenish the reserves of ultraviolet radiation. The artificial sun cannot replace the real one.
Tip #2
Let the light into your home. Wash the windows (dirty ones block up to 30% of the light) and remove tall flowers from the windowsill (they take 50% of the sun's rays).
Tip #3
Vitamin D stores can be replenished with food. Chief Assistant- Fatty fish. The largest number(about 360 units per 100 g) of vitamin D is found in salmon. It is also rich in omega-3 fatty acids, which also help support heart health and suppress different kind inflammation. But even absorbing loading doses vitamin D, you need to walk - in order for it to be absorbed.
Tip #4
The activity hormone - serotonin - can also be obtained from foods. It is found in dark chocolate, pineapples, bananas, apples and plums.
Tip #5
It is useless to fight drowsiness - it is better to surrender to it. The peak of drowsiness is from 13:00 to 17:00. At this time, it is better to take a nap in a chair for 15-20 minutes, and then wake up cheerful and healthy. A short rest perfectly restores working capacity. Plus, every hour you should be distracted from work and rest for 5 minutes.
Tip #6
You can enhance the synthesis of hormones with the help of physical activity - during training, their increased production occurs. Half hour intensive exercise stress increases the concentration of "happiness hormones" by 5-7 times. By the way, in the gym you can solve another winter problem - a breakdown. There is evidence that one of the reasons for this phenomenon is a lack of movement.
Lack of sunlight adversely affects:
* skin regeneration, hair growth
* mood
* immune system
* performance
* hormonal status
To neutralize the negative consequences will help:
* walks
* meals including fish, fruit and dark chocolate
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