However, "sunlight" and "ultraviolet rays" are not only harmful, but also indispensable and useful for our body.
If you've been feeling a little sad, a little irritable, or a little stressed lately, it could be because you're not getting enough sunlight. First, I will explain the relationship between sun exposure and stress.
The relationship between sunbathing and stress
Seasonal depression (SAD) has long been a problem in Scandinavian countries like Finland and Sweden, where people become depressed during the winter when daylight hours are shorter, mood swings, fatigue fatigue along with other depressive symptoms.
SAD is often thought to be caused by a deficiency of neurotransmitters such as serotonin and dopamine secreted in the brain, but it is also thought that a lack of sunlight prevents adequate production of vitamin D under the skin.
Take a look at how serotonin and vitamin D are closely linked with sun exposure.
・Happiness hormone "serotonin"
People secrete the neurotransmitter serotonin in the brain to reduce stress. Serotonin is one of the neurotransmitters that make the brain active and is also known as the “happy hormone”.
To increase serotonin, more sun exposure, moderate exercise, and a balanced diet are required. Increased serotonin is thought to reduce stress, improve focus, and brighten one's mood.
In contrast, with a lack of serotonin, some people experience symptoms such as chronic stress, fatigue, insomnia, low motivation, lack of coordination, and depression.
Sunbathing also produces vitamin D in the body. Vitamin D is known to help the body absorb calcium for strong bones and is used in the treatment of osteoporosis.
It also plays an important role in regulating and maintaining the immune system; acts like a hormone in the body and gives different commands to cells throughout the body.
Vitamin D is also known as the "sunlight hormone" because it has so many functions and is produced in the skin when exposed to ultraviolet light.
If you avoid too much exposure to sunlight for fear of the bad effects of UV rays, such as using sunscreen, umbrellas or gloves even in summer for the purpose of skin whitening, you will get sunburned skin. vitamin D deficiency.
Although it varies from person to person, diseases thought to be linked to vitamin D deficiency include cancer, dementia, allergic diseases, infectious diseases, and mental disorders (depression, follow-up depression). seasons, autism, schizophrenia).
Benefits and harms of sunlight with ultraviolet rays
If you are too protected from UV rays and get little or no sunlight, you may have a vitamin D deficiency.
Vitamin D is a vitamin activated by sunlight that is needed to help keep bones and teeth strong. Waking up in the morning, exposure to sunlight also has the effect of resetting the internal biological clock of the human body and regulating the rhythm of life.
Additionally, exposure to sunlight is thought to cause the body to release a substance called serotonin. Serotonin helps regulate emotions and stabilize the mind.
Short-term exposure to strong sunlight can cause sunburn (burns) caused by ultraviolet rays. In addition to being less intense, daily overexposure to sunlight can also lead to skin aging.
Prolonged exposure to UV rays can cause many pigmentations, such as freckles and sun spots, and damage skin cells.
In addition, there is a risk of skin cancer. Ultraviolet rays are not only harmful to the skin, but also to the eyes. It can also cause cataracts and many other problems.
How to deal with the sun
・At least 15 minutes of exposure to sunlight per day
Around noon, the amount of ultraviolet rays increases, so it is recommended to sunbathe before 9 am and after 4 pm. You can sunbathe in the shade to avoid heatstroke. However, sunbathing until the skin turns red is a sign of overexposure. Since it is an individual case, people who are prone to sunburn should start with a shorter period of time.
Applying sunscreen will suppress the production of vitamin D. However, if you're worried, you can probably just put sunscreen on your face. If you really don't want to get sunburnt, wear clothes that block UV rays.
・Avoid foods that increase the likelihood of sunburn
Please note that you are more likely to react to light if you eat foods such as lemons, celery, parsley, citrus fruits, etc. So you should avoid these foods first. when sunbathing
・Avoid the sun from 10am to 2pm
Avoid the sun between 10 a.m. and 2 p.m., when UV rays are strongest during the day.
Sunbathing is not only healthy for the body, but also for the mind. On a sunny day, go for a walk or take advantage of other opportunities to soak up the sun.
If you really don't want to get sunburnt, wear UV-protective clothing.
Refer to this article for the right way to deal with ultraviolet rays: Effective ways to protect yourself from the sun
Articles are referenced at: Carex