Sunlight - why is its deficiency dangerous in the body? The effect of lack of sunlight on the human body

An unconditional factor ensuring 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 enough solar energy for life, including infrared and ultraviolet radiation, which the human eye is unable to see. Only half of one billionth of all solar radiation reaches the Earth, however, the Sun is the main source of energy for all natural processes that exist on the globe. The entire biosphere exists only thanks to sunlight.

Research conducted over ten years by scientists from the University of Washington Medical Center in Seattle has proven that not only the absence, but simply the lack of sun has a negative effect on humans. Thanks to sunlight, the human body produces serotonin, a hormone responsible for a large number of physical processes. This hormone is also called the joy hormone. Lack of serotonin causes winter depression. When people wake up in the dark in winter, go to work in the dark and return with the street lights already on, their body does not receive 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 records of researchers studying the influence of the environment on humans. They collected weather data from NASA satellites to measure sunlight exposure across the United States. A team of researchers from the University of Alabama at Birmingham found a direct correlation between low exposure to sunlight and an increase in the number of people with depression. And among depressed people there was a high percentage of those who had cognitive impairment.

Scientists from a research group at the University of Washington have found that when there is a lack of sunlight, problems with the joints or lymphatic system occur. The lack of vitamins A and D, which the sun gives us, leads to insufficient calcium production, which, in turn, makes our bones fragile: just tripping and falling can cause many fractures. Israeli scientists from a medical clinic in Tel Aviv analyzed data from 51 thousand people over 50 years of age and came to the conclusion that walking in the sun protects better against fractures than taking calcium.

Researchers from the Hadassah University Hospital in Jerusalem have proven that in Greenland and Finland, with the onset of the polar night, the ovulation process completely stops in women. On the contrary, in the spring, with the return of a long photoperiod, the activity of the ovaries is significantly activated. This is also proven by the fact that more twins are born in these countries than in any other place in the world. Moreover, not only in polar countries, but in any other spring, women’s chance of getting pregnant increases sharply. Israeli scientists came to this conclusion based on a re-examination of more than 600 cases of infertility treatment.

In winter we sleep much more than in summer. And this is also connected with sunlight. In studies of 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 increases 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 means more melatonin and, accordingly, lower activity and better sleep.

In 2009, a symposium was held in Rotterdam to study the effects 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 about the unconditional influence of light on the physical, physiological and psychological state of people. Thus, American scientists have proven that the lack of sunlight in offices and shops directly affects decreased productivity. Schoolchildren living in apartments with windows facing north, as a rule, have a more difficult time studying. On the contrary, students in schools whose classrooms are located 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.

Historically, some people have to live where there is so little sun that it affects their health. Especially if you don't do anything about it.

The cloudiest cities in Russia

In some cities of the Fatherland, the international sun delivers less light due to cloudy weather.

Number of cloudy days per year in some Russian cities:

Yakutsk — 223 days
Murmansk — 209 days
Yuzhno-Kurilsk — 194 days
Nizhny Novgorod - 182 days
St. Petersburg — 180 days
Moscow — 172 days
Ufa, Perm, Novosibirsk, Petropavlovsk-Kamchatsky - about 168 days
Kazan and Khatanga - 157 days
Kaliningrad and Saratov - about 140 days
Rostov-on-Don - 126 days.

Data: Russian State Hydrometeorological University / ngzt.ru

But, by the way, on the contrary, the sunniest cities in Russia, whose residents, perhaps, can no longer read the article from this point on: Troitsk, Omsk, Khabarovsk, Vladivostok, Irkutsk, Krasnodar.

However, the closer we get to December 22 (the shortest day), the less sun there is throughout the Northern Hemisphere, which sometimes entails serious health consequences.

The reason for seasonal changes in mood and well-being is a change in the production of hormones, directly related to the degree of illumination.

Sun deficiency affects: the cardiovascular system, endocrine system, reproductive system, immune system, nervous system, mood and biorhythms, renewal of skin, hair and nails. In addition, with sun deficiency, the production of vitamin D, one of the most important in the body, is disrupted.

Vitamin D deficiency

Vitamin D is largely synthesized by our body under the influence of direct sunlight (ultraviolet radiation). Accordingly, the closer December 22nd is (or if you suddenly moved from Krasnodar to St. Petersburg), the less vitamin D appears in your body.

A deficiency of this important vitamin can have serious consequences.

Increased risk of cancer . In 1980, Cedric Garland and Frank Garland published the results of their research in the International Journal of Epidemiology -A sufficient amount of vitamin D in the body significantly reduces the risk of colon cancer. The idea that sunlight could protect against cancer was first formulated in 1937 by Sigismund Peller and Charles Stephenson. Then, in 1941, they discovered that cancer mortality depends on the latitude of residence: the closer to the equator (the more sun), the fewer people die from colon cancer.

Later, information appeared about the importance of vitamin D in the fight against other types of cancer. The numbers published in the review Vitamin D for Cancer Prevention: A Global Perspective by Garland and co-authors are impressive. People who spent enough time in the sun or took calcium and vitamin D by mouth (1,100 IU of vitamin D and 1,450 mg/day of calcium) had a 50% or greater reduction in their risk of prostate, breast, or colon cancer.

About a dozen mechanisms of how vitamin D works on immunity have been proposed: the “sunshine vitamin” regulates growth, cell differentiation and apoptosis, inhibits vascular growth, has an anti-inflammatory effect, and some others.

Vitamin D deficiency and seasonal weight gain

Lack of vitamin D is also suspected by scientists to be one of the reasons for weight gain (or rather: one of the reasons for excess calories).

Vitamin D is necessary for the production of leptin, a special hormone that is responsible for the feeling of fullness during meals. If it becomes smaller, it is more difficult to satisfy hunger, regular portions seem small, a person begins to consume more calories and inevitably gains weight.

Scientists from Sweden conducted an experiment: they examined more than 100 obese people, 70% of whom had a lack of vitamin D in their bodies. All study participants were prescribed it in the form of supplements, and after 2 months most of them began to lose weight - even in food no one limited them.

How much vitamin D do you need and how to get it

In principle, a person who eats a varied diet, regularly spends a long time outdoors, should not experience a lack of vitamin D. But the problem is that the modern lifestyle involves closed rooms and monotonous quick meals.

To get 400 IU of the vitamin, you need to eat 150 g of salmon or 900 g of cod daily.

However, we rarely eat fatty fish every day and therefore we cannot do without the sun. And the further north you live, the more important it is for you to eat fatty fish, eggs, liver and catch the available sun rays.

Sunbathing is needed for quite a long time. Here is one of the recommendations: 30 minutes in the sun every day. If you sunbathe at a latitude similar to Spain or California, then 12 minutes of sunbathing per day with 50% of your body exposed will give you 3000 IU per day.

Can a solarium help?

Yes, but not just anyone. Many lamps produce a different UV spectrum, not the same as that of the sun - ultraviolet with wavelength A (320-400 nm) has a milder effect on the skin, gives a tan, but poorly corresponds to solar radiation. But wavelength B (280-320 nm) is more consistent with what is necessary for the production of vitamin D.

The proportion of spectrum B waves emitted by lamps is indicated in the characteristics of solarium lamps.
For example, the designation: UVB 1% means that of the total lamp radiation in the UV range, 1% is UVB. This value varies from 0.1% to 6% in different types of lamps. Lamps with UV-B radiation greater than 4% are used only in the USA and are not produced for Europe.

Therefore, solarium is different from solarium and the amount of vitamin D received from a session depends on the characteristics of the lamps and does not directly correspond to the degree of tanning obtained.

In addition to solarium and fatty fish, you can replenish some forms of vitamin D in the body with the help of nutritional supplements, for example, in the editorial office of Zozhnik, this jar is regularly used in the autumn-winter period:

Serotonin deficiency due to lack of sun

However, a lack of vitamin D is not the only disadvantage caused by a decrease in light in life.

Lack of light is associated with a depressed state of mind and a tendency to depression. When light hits the retina, a nerve impulse is sent to the brain: it’s time to produce serotonin. This “hormone of happiness” has a calming effect, relieves nervous tension, relaxes and gives a feeling of pleasure.

You can stimulate the production of serotonin by eating turkey, bananas or chocolate. These products contain the amino acid tryptophan, from which the happiness hormone is produced. But in any case, a lack of light contributes to a serious decrease in serotonin levels.

In Moscow, the duration of sunshine on an average December day is no more than 2 hours. There is 300 times less light in a room in the autumn-winter period than outside on a bright sunny day.

Actually, the most effective way to fight for serotonin is more light. In northern countries (and during the USSR for residents of the north), the use of special lamps is strongly recommended to compensate for the lack of light in autumn and winter.

Light therapy is considered a natural treatment for depression and can significantly improve the condition. Moreover, for residents of the north, even during Soviet times, health prevention through light therapy was mandatory. And there are even special lamps for this:

The illumination of light therapy lamps ranges from 2,500 to 10,000 lux, which is equivalent to sunlight on a summer day. For a therapeutic effect, 2 weeks are enough, and the result of the session is felt after several days of treatment.

Lamps can be used even during work, installing them at the desired distance from the computer screen (during a therapeutic session, lamps are usually placed at a distance of 30-40 cm from the patient). For successful treatment, it is recommended to conduct sessions in the morning in order to “recharge” with energy for the whole day.

However, you can do without a special lamp - just walk outside more, even on a cloudy day, and block out the light less with sunglasses.

Trouble falling asleep due to lack of sun

Another unexpected problem that many people face. Normally, in the evening the body begins to produce the hormone melatonin; when its concentration increases, we feel the desire to go to bed. If it is not enough, we remain active and cannot fall asleep.

The mechanism for reducing melatonin in winter: its production requires not only darkness (before bed), but also light. The fact is that the production of this hormone requires the same serotonin, which requires light.

All recipes for lack of sun

So, here is a list of “recipes” for the lack of sun in our body. And the further north and darker the situation outside your window, the more important it is for you not to ignore these tips.

1. Eat more foods rich in vitamin D and promoting serotonin production(and above all fatty fish: salmon). As a last resort: use vitamin D supplements. Also, lean on foods that promote the production of serotonin: bananas, chocolate, turkey, apples, plums, pineapple.

2. Walk more and more often, exposing as much bare skin as possible to the sun.. But even in cloudy weather, walking is useful: the illumination is much higher than indoors and has a positive effect on you.

3. Go to the solarium, or better yet, fly to the sea for a couple of weeks in December-January. If this is not possible, just click on the points above.

4. Buy a light therapy lamp(but a trip to the sea is still better).

5. Exercise. Strength training also increases the level of serotonin that we need so much during the dark season.

By the way, Israeli scientists, in studies published in the journal JAMA, also argue that nothing can replace calcium obtained through solar exposure.

Hello dear readers! Sunlight - what does it mean for humans. Scientists call it that - the beginning of life. More than a century ago, the first studies of sunlight were carried out.

From the article you will find out who or what is capable of absorbing solar energy. Due to which our internal organs are saturated with it. What the sun's rays can do. What diseases does sunlight help treat?

Why walking in sunlight is beneficial and for how long. What vitamin can be produced in our body thanks to this gift of God. Skin and sunlight, his and her actions.

sunlight

Sunlight, and light in general, is the beginning of life. Chlorophyll, which is the green pigment in plant leaves, absorbs solar energy. It accumulates in the form of glucose.

Sunlight creates oxygen and carbon dioxide. It is a source that nourishes our body and supplies it with vital energy. The sun's rays kill microorganisms and prevent the growth of mold and mildew.

The fact that sunlight kills microbes was discovered back in 1877 by scientists Downes and Blunt. They discovered this by accident when they saw that bacteria that were in the shade continued to multiply, and those that were exposed to sunlight stopped growing.

Sunlight treatment helps get rid of most infectious diseases. It also helps in the treatment of pneumonia, sore throat, fever, etc. Sunlight is able to produce vitamin D in our body through its action on the skin.

Energy from sunlight

What the energy of sunlight can do. Is it good for our health? Scientists have come to a very important conclusion regarding the energy of sunlight. It is directly related to improving human health.

How sunlight energy helps our health:

stimulating the activity of the immune system increases immunity
Helps with a variety of skin diseases
Sunlight is an excellent disinfectant
after pneumonia, tuberculosis and bronchitis, the sun's rays acting on the back or chest help restore

respiratory system

the sun cleanses the blood and fills it with oxygen
Moderate exposure to the sun will help treat arthritis

Walking on sunshine

Scientists from Oxford claim that the benefits of sunlight for our health outweigh the harmful effects. Walking in sunlight regulates sleep, improves mood and increases productivity.

For people engaged in mental work, Neuroscientist R. Foster recommends placing their workplace near a window, especially on a bright sunny day. This will double a person's attention.

Artificial light does not create such a positive effect. Our scientists also suggest making the most of the daylight hours and taking frequent walks in the sunlight.

Sunlight deficiency

How to make up for the lack of sunlight:

Tip #1. Walk more during daylight hours. It is enough to expose your face and hands to sunlight for ten to fifteen minutes twice a week to gain the “solar” norm for the necessary normal existence.

Tip #2. Keep window glass clean and remove tall flowers from window sills. This way you will let in and replenish the lack of sunlight in your home.

Tip #3. There must be a sufficient supply of vitamin D in the body. Your body will receive this vitamin through food. The main assistant in this is fatty fish. There is a lot of vitamin D in Salmon and Omega-3 which is rich in fatty acids. They support heart health and suppress inflammation. In order for vitamin D to be absorbed, do not allow a deficiency of sunlight. Be sure to take a walk so that it can be absorbed.

Lack of sunlight

What does lack of sunlight affect?

for the mood
on hair growth and skin regeneration
for performance
on the immune system
hormonal balance
on the cardiovascular system

What will help neutralize the negative consequences:

good sleep
Walking in the sunshine
sports
food that should contain fish, fruits and dark chocolate

With a lack of sunlight, not only people suffer, but also all living things. Light starvation sets in. When this happens in winter, the skin itches and peels. Also, most often it is in winter that a larger number of holes appear in the teeth.

What are the dangers of lack of sunlight?

Walking in the fresh air in the sunshine can save your life. Scientists have found that lack of sunlight can cause pancreatic cancer.

People who live in places with frequent heavy clouds suffer from a lack of vitamin D in their bodies. Lack of ultraviolet radiation is very dangerous for people who have pancreatic cancer.

If you increase your intake of vitamin D in your body, you will not only provide effective prevention, but may also have therapeutic effects. Why is a lack of sunlight dangerous for people suffering from heart disease?

One in ten people risk their lives because lack of sunlight increases the risk of cancer and heart disease.

To ensure that you have enough vitamin D in your body at any time of the year, eat fatty fish and dairy products at least two or three times a week. Why dairy products? They contain a lot of calcium, and calcium, as well as active movement, help the body absorb vitamin D.

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Be healthy and happy.

Video about the benefits and harms of sunlight

Long, dark days of winter, time spent sitting in front of the TV or computer, or excessive use of sunscreen - all this can lead to minimizing sun exposure to the human body. Although 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 a nutrient essential for maintaining a healthy body, including the formation of 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 vitamin D levels. Vitamin D deficiency can lead to muscle and joint pain, and doctors have also documented a correlation between vitamin D deficiency and an increase in the incidence of heart attacks , stroke and heart failure, as well as multiple sclerosis. People with dark skin who live 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 most often suffer from SAD during the winter months, when the days are shorter and darker. Symptoms of SAD include sleepiness, 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 find themselves unable to function fully. Treatment for SAD includes the use of light sessions, antidepressants, and complementary therapy. In most cases, SAD symptoms begin to subside with the arrival of spring and the return of sunlight.

Changes in sleep structure

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 to go to bed. In a five-day study conducted by researchers in New York State, children were given glasses that blocked the blue light found in sunlight. The results showed that the children had delayed melatonin production 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

There are effective ways to combat the effects of lack of solar radiation. The easiest way to do this safely is to increase your exposure. This means going outside more often on sunny days or opening the curtains wide to let sunlight into the room. You should use the recommended amount of sunscreen to prevent your body from being overexposed to UV rays, but avoid overusing protection as this may unnecessarily shield your body from receiving the benefits of the sun. During the winter months, you can combat the lack of sun with the help of special lamps. You can also combat vitamin D deficiency by taking it in the form of a supplement.