What is sunbathing for? What you need to know when sunbathing

Did you know that tanning is a protective function of the skin? That is why before a trip to the sea, doctors strongly recommend visiting several sessions of a solarium - in order to prepare dry skin of the face for exposure to ultraviolet radiation. After all, the activity of the southern sun is very high. In the next article, we will tell you why it is good to sunbathe and how to take sun and air baths properly.

How to take air baths

Air baths very useful, they harden the body, improve metabolism, have a beneficial effect on nervous system calm the psyche. Good mood, cheerfulness, sound sleep and excellent appetite - this will be the result of a properly performed tan and air therapy. It would seem, what could be easier than taking air baths? Undress, walk or lie down!

In order not to harm your body, you should observe simple rules tanning and adoption air baths.

– Greatest effect from air therapy is achieved in the summer between 8-11 and 17-19 hours.

- Air baths are taken once a day under awnings, on verandas protected from direct sunlight, in the shade of trees.

- The time of the first procedures is 10-15 minutes, then it can be increased to one or two hours.

- If the air temperature is below 15 ° C, then the adoption of air baths should be postponed until more auspicious days. « Goose pimples"warns of hypothermia of the body, get dressed as soon as possible.

How to sunbathe and sunbathe (heliotherapy)

Fashion for skin tone has changed over time. The ancient Greeks White color skin was considered a sign of ill health, and the "father of medicine" Hippocrates called the sun a cure for all. In the 19th century, beauties hid from the sun's rays under wide-brimmed hats so that their skin remained the color of aspirin.

The fashion for tanning was established at the beginning of the 20th century by the “legendary milliner” Coco Chanel. Everyone went to the beach, the cut of swimsuits changed every year, more and more revealing new parts of the body. Finally, the most "advanced" vacationers began to sunbathe without clothes at all. So there were nudists.

Sun rays are no doubt useful. Under their action, the pigment melanin is produced in the skin - the same tan, as well as vitamin D, which prevents rickets. However, it should be remembered that sunbathing should not be taken by people suffering from tuberculosis, vascular sclerosis, hypertension, diseases of the central nervous system, migraines.

sunbathing best taken in the summer in the morning from 8 to 11 and after the heat of the day subsides, from 16 to 18 hours. In the first days of rest, you should not stay in the open sun and sunbathe for more than five minutes, otherwise you can get serious burns. Every day you can increase the time spent in the sun by two to four minutes.

You should know that each person's susceptibility to the sun's rays is different: blondes react to radiation more strongly than brunettes, whose skin quickly tans and acquires a chocolate hue. Children are about a third more sensitive than adults.

Long exposure to the sun in non-hardened people can cause exhaustion of the body, along with a bronze tan, they get irritability, headache, sleep disturbance and weight loss. Sunbathing is better after taking air baths, but before swimming in the sea.

How to sunbathe? Not recommended! – Wash with soap before taking sunbathing. Soap degreases the skin, and it does not tan, but easily burns. - Before going to the beach, use special cosmetics for sunburn and burns. - Sunbathe on an empty stomach or immediately after a meal. - Sunbathe and generally be in the sun with your head uncovered. - Long lie in the sun in the hope of getting an even tan. A strong tan dries the skin, which can cause wrinkles, weakens the nervous system, and has a bad effect on sleep.

The healing power of sunlight has long been known. No wonder the proverb says: "Where the sun rarely looks, a doctor often goes there."

But the inept use of the sun instead of good can cause irreparable harm - cause serious disorders of the nervous, cardiovascular and other body systems.

Heliotherapy is the therapeutic and prophylactic use of the direct radiation of the sun (sunbathing). Sun treatment is a method of phototherapy and one of the methods of climatotherapy.

Resorts use three main modes of solar irradiation: sparing, or low load mode; mode of moderate exposure; pronounced impact mode.

Benefits of sun exposure:
stimulate metabolic processes: protein, lipid, carbohydrate and mineral;
improves the barrier function of the skin;
the activity of the endocrine glands is activated;
Relaxing and then tonic effect on the nervous system;
improvement of night sleep;
Improving overall well-being.

Indications for heliotherapy:
diseases of internal organs outside the exacerbation phase;
Conditions after injuries in the convalescence phase;
skin diseases;
hypovitaminosis D.

Hardening by the sun can not only be beneficial, but also cause great harm, so this type of hardening must be treated very responsibly and all the rules of hardening by the sun must be observed. Improper hardening by the sun can lead to serious consequences.

Contraindications for heliotherapy:
Melanoma - a malignant tumor that appears on the skin under the influence of ultraviolet radiation.
Many skin diseases can modify their course under the influence of insolation (psoriasis, etc.), and not always for the better.
systemic lupus erythematosus

Sun hardening must occur
gradually,
individual characteristics (age, health status, etc.)
climatic conditions.

Sunbathing Rules:
Before starting hardening, you should consult with your doctor.
The best time for sunbathing is in the morning hours. AT summer time: in the southern regions from 7 a.m. to 10 a.m., in middle lane from 8 a.m. to 11 a.m.,
in the northern regions from 9 a.m. to 12 p.m. Autumn and spring best time for sunbathing from 11 am to 2 pm.

It is undesirable to be exposed to solar radiation directly after eating or on an empty stomach. Sunbathing should begin no earlier than one to one and a half hours after eating, and finish them no later than one hour before eating.

Sunbathing can be taken anywhere that is accessible to the sun's rays and protected from harsh, gusty winds.

The head must be covered with a light-coloured headdress that does not impede the evaporation of sweat and does not prevent the head from cooling. The dosage of exposure to the sun depends on the time of year and intensity solar radiation.

Check availability in advance drinking water, it is necessary to drink every 10 minutes, regardless of the subjective feeling of thirst, preventing the danger of sunstroke.

During sunbathing, a moderate motor regime is necessary, for example, walking, but not too intense. At rest, the body tolerates radiation much worse than in a state of moderate physical activity. You should not sleep while sunbathing, as it is impossible to take into account the duration of exposure to the sun and it is easy to get severe burns.

You can start sunbathing from 5-10 minutes, then increase each procedure by 5-10 minutes, gradually bringing it up to 1-2 hours with breaks in the shade for 15 minutes after every half hour. Breaks are necessary, as overheating the body can cause sun or heat stroke.
All the time you should monitor your well-being, skin condition and sweating. If there are unpleasant sensations, such as increased heartbeat, redness of the skin, you should immediately stop the procedure.
After hardening by the sun's rays, it is necessary to take water
procedures - wiping, dousing, showering or bathing - and then rest in the shade for 15-20 minutes.

It should be remembered that the use of various creams, ointments in order to accelerate the tanning process is not recommended.

Sunbathing at an air temperature of 30°C is absolutely contraindicated.

Consequences of improper hardening by the sun:
Heatstroke or sunstroke occurs with a very long stay in the open sun and leads to various disorders in the work of many human organs and systems. The first symptoms of heat stroke are general weakness, nausea, dizziness.

With sunstroke, a slow rise in body temperature can cause damage to the central nervous system. Heatstroke is different in that it can occur not only in the open sun, but also in a stuffy room at a very high air temperature.

Sunburn occurs when you stay in the sun for too long, this is an example of improper hardening by the sun. There is severe redness of the skin, the appearance of blisters, fever. The burn often does not appear immediately at the place of sunbathing, but only after a few hours.

Prolonged sun exposure can cause hyperthermia.

Ultraviolet rays stimulate pigment formation.

Temporary contraindications for hardening procedures:
Diseases accompanied by fever
seizures bronchial asthma;
hypertensive crises;
Severe injuries
Renal and hepatic colic;
food poisoning infections.

It is advisable to start hardening by the sun from the first warm days and continue it throughout the summer. If sunbathing begins late - in the middle of summer, then their duration should be increased especially carefully.

Summer, probably, everyone associates with the sea, warmth and, of course, the sun. From childhood, we are taught that sunbathing is harmful to the body. Of course, it is impossible to dispute this fact - too large doses of ultraviolet radiation can really do much harm. But in moderation, the sun not only does not harm, but can also provide the body with invaluable benefits!

In fact useful properties the sun's rays have a lot:

1. Under the action of the sun, many pathogenic viruses and bacteria are destroyed. In addition, after a well-conducted course of solar procedures, a person develops.
2. Useful and even moderate tan. Under a layer of pigment in the body accumulates internal energy which helps to resist various diseases.
3. Sunbathing is the main source of extremely beneficial vitamin D, which is responsible for most metabolic processes and takes part in the formation of healthy bone tissue.
4. The sun contributes to the production of serotonin - the so-called.
5. Even after a short exposure to the sun, a kind of enlightenment occurs in a person - the brain begins to work more actively, efficiency increases noticeably, memory improves.
6. Experts also note that sunbathing contributes to weight loss. Under the influence of sunlight gastrointestinal tract begins to function normally, respectively, while fats are broken down faster than usual and proteins are absorbed.

How and when is the best time to sunbathe?

Scientists have conducted many experiments, studying how the sun affects the body, and how to get the most out of contact with it. So, one of the experiments showed that people sunbathing in the morning hours (from 8.00 to 12.00), the body mass index is significantly lower than that of those who did not deny themselves the pleasure of soaking up the sun at any time of the day. True, these data are relevant for the summer. In autumn and spring, the sun is less active and aggressive, so you can safely sunbathe even at lunchtime.

The very first sunbathing procedure should last no longer than a quarter of an hour, after which you should spend several minutes in the shade. Increase the duration of the procedures gradually - by five minutes a day. Sunbathe alternately on the stomach, then on the back. It is advisable to cover your head during procedures.

It is believed that it is necessary to at least turn your face to the sun every day (especially for residents of central and northern Russia). Before you expose your body to the sun, you need to lie naked in the shade. After such preparation, you can lie down under the sun, protecting your head. After visiting the bathhouse and washing your face with soap, you can’t go out into the sun - there is a high probability of getting a burn.

When hardening with sunlight, care must be taken to ensure that the load increases gradually. Begin sunbathing with reflected solar radiation, then gradually move to diffused light baths, and finally use direct solar radiation. Such a sequence is especially necessary for children and people who do not tolerate the sun.

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 procedures, being very tired, before a tense physical work, sports training or immediately after them.

Sunbathing is best taken in the morning, when the earth and air are less heated and the heat is much easier to bear. In the middle of the day, the sun's rays fall more steeply and, naturally, the danger of overheating of the body increases.

The most strongly incident rays are reflected by light surfaces. When choosing a place for sunbathing, you need to take this circumstance into account. For example, if you sunbathe on the ground, then the total exposure to sunlight will be about 10% less than if you sunbathe on the grass. At the same time, the impact effect on grass is two times less than on sand.

You can start sunbathing only under the shade of trees for 2-3 minutes with a break every 10 minutes.
Every other day, 2-3 minutes are added and gradually brought to half an hour. Children aged 11-16 sunbathe from 3-5 minutes per day, increasing the maximum duration of sunbathing to 1.5-2 hours per day. You can enhance the effect of the sun by taking small portions of vitamin tea from St. John's wort and cow parsnip: these plants contain special substances - photosensitizers that dramatically increase skin sensitivity to sunlight. To prepare vitamin tea take: 2 hours. l. St. John's wort and cow parsnip, 1 tsp. - 1 tbsp. l. dry young leaves of birch, mountain ash, viburnum, hawthorn, maple, linden, apple, pear, brewed in a teapot, like tea. Consult your doctor about dosage.

In the future, you can take sunbathing in any place protected from a sharp gusty wind.
You can be hardened by the sun in a prone position or in motion. In the first case, the procedure is taken, sitting on a trestle bed or bedding with your feet towards the sun. This will ensure uniform illumination of the entire body. In modern well-equipped solariums there are a platform for sunbathing, places to relax in the shade, a shower, a refreshment room for medical personnel.

Dosing sunbathing should be reasonable. If the body is not accustomed to the action of sunlight gradually, it is possible Negative consequences. Most often, the minute method of dosing sunbathing is used: starting with a 5-10-minute exposure to the sun, and then each time the duration of the procedure is increased by 5-10 minutes. Another way of dosing sunbathing is when the amount of time you spend in the sun is determined by the number of calories you get. For this, either pivot tables or special equipment are used. The initial biological dose of solar radiation is 5 calories per 1 cm2 of body surface (approximately the same dose a person receives during a 5-minute sunbath in the middle zone of our country), and as it hardens, it is gradually increased, bringing it up to 100-120 calories per day. However, sick and debilitated people should not receive more than 50-80 calories per day.

When taking a sunbath, it is recommended to periodically change the position of the body, turning towards the sun alternately with your back, stomach, sides. It is not recommended to constantly alternate irradiation with bathing; but at the end of the sunbath, you need to swim or at least take a shower.

Finally, it should be remembered that if you want to strengthen your body by hardening with the use of sunlight, increase its vitality, and not harm it, then you need to consider the possibility of undesirable consequences and know how to avoid them.

Recently, tanning has become one of those building blocks of skin care. To match the fashion, women constantly go to the solarium.
In salons and hairdressers, people monitor how many minutes you sunbathe, what dose of ultraviolet you receive. When girls and guys go to the city beach, they wallow in the sun and don't care how much sun they get. They bask all day long under the 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 in in large numbers. The lack of this vitamin slows growth, creates problems with muscles and the musculoskeletal system. Vitamin D is found in many foods.

Its amount is replenished when sunbathing.
Many experts claim that the rays of the sun are good for kids and teenagers during the growth of their bones.
Vitamin, which gives ultraviolet light, can prevent heart disease. Among them are arrhythmia, myocardial infarction, angina pectoris, hypertension.
If your body receives this vitamin on a regular basis, you will reduce the risk of disease. diabetes and osteoporosis several times.
Medical workers have noticed that calciferol, that is, vitamin D, perfectly heals wounds and fights bacteria.
If you stay in the sun for a while, you can destroy many dangerous viruses and bacteria.
When it's cloudy outside, the mood also leaves much to be desired. But if the sun is shining, we are also positive.
Due to exposure to ultraviolet rays, the body produces serotonin, which is responsible for good mood and prevention of stress. While on vacation, a person does not think about the bad.

When is the best time to sunbathe

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

What is the harm from ultraviolet radiation

You are probably aware that it is better when the pleasures are 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 are manifested by an increase in temperature up to forty degrees. Also, when hit, the head hurts, the person becomes weak, may lose consciousness.
So, because of sunburn with their constant repetition, the development of such a terrible disease as melanoma is possible. This disease is considered oncological, people 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 must be under the supervision of doctors and be under the sun with caution.
Persons with heart diseases should not be under the scorching sun from eleven to sixteen hours.