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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 may also be affected. Lack of sunlight can affect a person physically, mentally and emotionally.

Vitamin D deficiency

Vitamin D is nutrient, is important for maintaining healthy body, including building 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

Exist 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 as a supplement.

The vastly disproportionate fear of skin cancer and a largely sedentary lifestyle mean that most healthy, well-nourished people do not get enough sunlight. Unfortunately, the modern urban population spends a lot of time, including leisure, within four walls, and this leads to an increase in vitamin O deficiency. The problem is especially acute in the high southern and northern latitudes, where the sun in the sky is always perceived as a gift. But even in sunny Australia, many people are deficient in sunlight, which prevents their skin from producing enough vitamin B.

It is an indisputable fact that we need sunlight. Most vitamin E—75 to 90%—is produced when the skin is exposed to ultraviolet B (UVB) rays. Just 15 minutes a few times a week can trigger the synthesis of vitamin D, a compound that is more like a hormone than a vitamin. Without sufficient exposure to sunlight, there is a risk of vitamin D deficiency, which can lead to rickets, osteomalacia (softening of the bones) and osteoporosis (loss of bone mass).

Importance of Vitamin D

Recent research has confirmed that vitamin D and sunlight are important for more than just bone health. They appear to play a role in the early stages of schizophrenia (due to the effect of low prenatal vitamin D levels on the developing brain). Many body tissues have vitamin D receptors. The active form of vitamin D (colecalciferol) also appears to play an important protective role against the initiation, development and spread of various types tumors.

Specifically, vitamin D deficiency can trigger the development of prostate, breast and colon cancer, as well as a number of other immune disorders such as diabetes mellitus and multiple sclerosis.

Predominance of children diabetes mellitus type increases with increasing geographic latitude and decreases with sufficient intake of vitamin D in childhood. Also, with increasing latitude, there is a gradual increase in the incidence of multiple sclerosis. This is true for both high northern latitudes and high southern latitudes. For example, in Australia, the correlation between annual average ultraviolet radiation levels and the incidence of multiple sclerosis is stronger than for malignant melanoma. A large body of evidence confirms that ultraviolet light stimulates the production of vitamin D, which is believed to protect against multiple sclerosis. Other explanations boil down to the idea that ultraviolet radiation affects certain parts of the immune system, suppressing autoimmune activity.

The sun and skin cancer

Of course, it is very easy to deduce a direct connection between solar ultraviolet radiation and skin cancer. Less obvious (so almost ignored) is that sunshine prevents other types of cancer. According to a recent review, reasonable exposure to sunlight is highly likely to prevent death from various cancers - cancer reproductive system to the digestive.

The use of sunscreens greatly reduces the skin's production of vitamin E3. Because of this, Dr. Gordon Einsleich of California believes that the use of barrier creams actually causes cancer rather than prevents it. His work shows that the 17% increase in the incidence of breast cancer observed in the United States in 1991-1992 may be the result of widespread last decade sunscreen use practices.

Skin cancer kills approximately 10,000 people a year in the United States. However, some studies show that each year the number of premature deaths from cancers associated with too little exposure to sunlight (breast, prostate and colon cancers) is double or more than this figure.

One study found that insufficient exposure to ultraviolet B rays kills 21,700 people a year. Dr. Einsleich believes that the actual numbers are even higher than estimates, and that approximately 30,000 cancer deaths per year in the United States could be avoided if people introduced regular, moderate sun exposure into their lifestyles.

Everything needs moderation

The problem will be resolved by our adoption of the concept of the relative degree of risk of a disease. Most people fail to understand how large the gap is between reasonable sun exposure needed for health and doses that cause skin cancer or eye damage. For example, for people with relatively fair skin living in Boston, to maintain adequate vitamin E levels, only 6-10% of their body surface (face, arms, hands) should be exposed to the sun in the spring, summer, and fall on a sunny afternoon for 5 minutes twice a day. or three times a week. And for some people living in the more temperate areas of Western Australia, 14 hours of sun exposure each week may be enough to cause basal cell carcinoma (this form of skin cancer has a higher mortality rate than all other forms).

Short daylight hours, vitamin C deficiency and lack of sunlight cannot but affect the well-being and condition of the body during the period winter cold. Scientists believe that, first of all, such conditions affect changes in hormonal levels.

This occurs due to insufficient production of such important hormone-like substances in the human body, like dopamine (the wakefulness hormone) and melatonin (the sleep hormone).

The problem is that with a lack of sun over a long period of time, an incorrect ratio of these hormones can be observed: Usually in winter melatonin is produced in large quantities, while there is a critical lack of dopamine in the body.

This fact largely explains why most people feel sleepy during the winter months. Activity decreases significantly, sleep problems appear, and with a lack of sun, health and general state. People begin to get tired faster, experience apathy and depressed mood, which are often accompanied by poor performance.

In addition, as researchers suggest, lack of sun has an adverse effect not only on hormonal levels, but also on many other systems of the body. First of all, short daylight hours affect:

• internal biorhythms;
• natural skin renewal processes;
• immunity;
• vitamin D production processes who cannot function normally when there is a lack of sunlight;
• endocrine system;
• cardiovascular system;
• reproductive function.

Who suffers most from sun deficiency?

Feeling unwell in winter period, associated with changes in hormonal levels and lack of sunlight, is most often observed in the following groups of patients:

• elderly people;
• children and adolescents;
• patients suffering from chronic insomnia;
• women of different ages.

Statistics show that the female population suffers more from lack of sun than men. An increase in melatonin production and a deficient state of the wakefulness hormone in the body also affects sexual function. female hormones, so women very often encounter such unpleasant symptoms during the winter season, such as:

• frequent dizziness;
• headaches and migraines;
• fatigue for no reason;
• constant state of drowsiness;
• increased appetite;
• depressed psychological state;
• tendency to an apathetic state;
• reduced performance;
• gaining excess weight.

How to deal with lack of sun?

Scientists advise not to despair and to seriously engage in overcoming this problem, under no circumstances succumbing to an apathetic state. To do this, they suggest following the following simple rules, which can help restore the body, even if the lack of sun has been observed for quite a long time:

• Competent organization of the regime. It is necessary to go to bed and wake up at the same time every time so that the body can get used to it and no longer experience the feeling of lack of sleep. Experts advise going to bed 1-2 hours before 12 o'clock at night.
• Proper morning rise. To make getting up in the morning much easier, you can use Eleutherococcus, Schisandra or Aralia, taking them in the morning on an empty stomach. Also, during the winter season, if there is a lack of sun, it is recommended to take drugs instead of coffee that can regulate the balance of melatonin and dopamine in the body. For example, drug "Melaxen" helps not only gradually improve overall well-being, but also psychological state.
• Searching for sunlight. Try as soon as possible to spend as much time as possible on fresh air under the sun as soon as it comes out. Some experts are convinced that the lack of sun can be easily overcome by traveling to warm countries during winter. You can also sign up for phototherapy procedures, which will also help temporarily replace natural sunlight. For this, special white light lamps are used.
• Improved mood and increased activity. Herbal preparations, which include St. John's wort, have a beneficial effect on nervous system and have an antidepressant effect.

Don't forget to take extra vitamins if you don't get enough sunlight. In autumn and winter, vitamin deficiency is especially common in many patients. Restore your diet by focusing on fruits orange color and red and orange vegetables.

All life on Earth, including humans, are constantly under the influence of our heavenly body- The sun. And, despite all the benefits of civilization that we have achieved, primarily electricity, we still get up and go to sleep according to the Sun. Our general well-being and simply our state of mind depend on its rays. This is most noticeable in those periods when we are forced, for the sake of economic gain, to move the clocks forward or back an hour. or in winter time of the year. Many of us are immediately feeling the effects of these changes.

How does sunlight affect human health?

The most valuable thing that sunlight gives to a person is ultraviolet radiation. It makes our work immune system- but, just in the autumn-winter period, many people 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, but in summer, the opposite is true. Because bright sunlight increases performance, and its lack reduces it.

Surely many people have felt unwell in the fall just because there is also a lack of sun at this time. And this is not surprising. The fact is that in sunlight the human body produces the hormone serotonin, and its second name is the activity hormone. It is produced during daylight hours and is regulated by light intensity. This hormone regulates our sleep and keeps us alert. Therefore, many experts suggest that the causes of most depression are not a person’s personal problems, but a simple lack of sunlight.

Lack of ultraviolet radiation also affects our skin. For example, in winter, when there is low light, the skin begins to itch and peel. This happens due to a disruption or cessation of the formation of vitamin D in the body.

In winter, holes in teeth begin to form more often than ever.
There is even an opinion that a lack of sunlight has a bad effect on human vision.

How to make up for the lack of sunlight for a person?

1. To feel better in winter and autumn, first of all, you need to take walks in the fresh air more often during daylight hours. To make up for the lack of sunlight, it is enough to walk for 10-15 minutes about twice a week, exposing your face and hands to the sun if possible. It is worth saying that tanning in a solarium cannot in any way help a person make up for this deficiency, because in a solarium, instead of real sun, there is artificial sun.

2. In a good way To combat the lack of sunlight will be keeping your home clean. For example, dirty windows delay the penetration of sunlight into the room by 30%. Therefore, keep the windows clean. Tall flowers on the windowsill absorb about 50% of the sun. This means that you need to place it somehow differently.

3. Eat in winter so that your body receives enough vitamin D. Eat more fatty fish, such as salmon. Rich in Omega-3 fatty acid, it helps the heart function and is able to suppress various inflammations. But do not forget to walk, because this vitamin is absorbed only under the influence of sunlight.

4. Activity hormone - serotonin, replenish with food. Eat more dark chocolate (not at night), pineapples, apples, bananas and plums.

5. If in winter you often want to sleep during the day, then it is better to give in to this temptation. If possible, get some sleep (15-20 minutes). You can even do this on your desktop. Such a short sleep can perfectly restore strength. Also try to take five minutes an hour away from any work.

6. In winter, we are often accompanied by a loss of strength. You need to fight it with physical activity, since experts say that this problem often occurs due to lack of movement. During physical work or exercise, hormone production increases. For example, by exercising physically for about half an hour a day, you can increase the concentration of happiness hormones by 5-7 times.

So, cleanliness of the home, walks in the fresh air daytime, exercise stress, timely sleep, and balanced diet will help you combat the lack of sunlight in winter and survive the winter without health problems.

What does lack of sunlight lead to?

Darkness, eternal twilight and lack of sunlight - is it possible to imagine a happy, fulfilling life in such an environment? After all, sunlight gives us energy, dispels bad thoughts and improves our mood. Among other things, it is also necessary for health, so its role in our lives is much greater than it seems at first glance, and a lack of sunlight can greatly affect well-being and mood.

According to statistics, most people suffer from depressive disorders and feel depressed precisely in autumn and winter, that is, when solar activity decreases and daylight hours become much shorter. Agree that when you wake up at dusk, you really want to stay in bed longer, and when in the middle of the working day it starts to slowly get dark outside the window and you have no strength to work at all. Drowsiness appears, performance decreases, and mood deteriorates.

But as it turned out, the lack of sunlight has Negative influence not only on your mood, but also on your health and appearance. When exposed to sunlight, our body produces vitamin D, which plays a role in important role in the absorption of calcium and phosphorus. Thus, sunlight indirectly affects the beauty and strength of our nails, teeth, and hair. In addition, a lack of vitamin D leads to depression and bad mood. This explains the depressive state of many people in winter. What to do about this problem?

Most perfect option– spend more time outdoors. Especially in summer. Don't sit at home and go out for at least a two-hour walk every day. A two-hour walk is enough to work out daily norm vitamin D. In winter, you should also not miss the opportunity to take a walk. Even if the day is gloomy, the clouds still transmit the sun's ultraviolet rays. In this case, it is not necessary to be directly under direct rays, it is enough just to be in a lit place, since ultraviolet light is reflected from surrounding objects and is evenly scattered in space.

If you do not have the opportunity to spend so much time daily in the sun, or daylight hours in your region are very short, then you can take additional vitamin D in vitamin complexes. Such preparations have long been developed by pharmacists and vitamin D can now be consumed in the form of an aqueous solution. Vitamin D3 has better absorption.

In addition to vitamin D, under the influence of sunlight, our bodies produce such an important hormone as serotonin - the hormone of excellent mood. It increases activity, creates a feeling of joy and reduces the risk of depression. But in the dark, melanin is produced. This hormone, on the contrary, is responsible for calming the body and promoting sleep. That is why in winter, when it quickly gets dark outside, you always want to go to bed early.

With hormones, the situation is more complicated than with vitamin D. Of course, hormonal complexes for oral administration have also already been developed by pharmacists, but they have a lot of contraindications and are not recommended for frequent use. That's why The best way to compensate for the lack of serotonin is to regularly take street walks during the daytime.

As you can see, the lack of sunlight does not have much effect on the body. good influence, so to be not only cheerful, but also healthy and beautiful, regularly walk outside in the sun. The sun will definitely give you beauty and good mood!