more and more friends are used to working indoors, and the time outdoors becomes very short. In fact, it is not good for health. Sunbathing can not only reduce harmful bacteria in our bodies, but also help us live a long and healthy life, In addition to these, in fact, sunbathing still has many benefits. Sunbathing has many benefits, but you should do a good job in sunscreen. Let’s follow and learn about it!
Sunbathing principle
sunlight has three kinds of rays that can be used to exercise according to its different wavelengths: infrared rays with a wavelength of more than 760 nanometers, visible rays with a wavelength of 400 ~ 760 nanometers, and ultraviolet rays with a wavelength of 180 ~ 400 nanometers. The effects of the above three kinds of rays on * are different.
sunlight has invisible, warm infrared, chemical ultraviolet and visible light. Ultraviolet can change 7-dehydosterol in the skin into vitamin D, improve calcium and phosphorus metabolism, prevent rickets and osteomalacia, promote calcification of various tuberculosis foci, healing after fracture reduction and prevent tooth loosening.
infrared ray can reach deep tissue through the epidermis, so that the tissue temperature at the irradiation site increases, blood vessels dilate, blood flow accelerates and blood circulation improves; If you irradiate strongly for a long time, you can raise the temperature of the whole body.
The visible light in sunlight can stimulate people’s mood mainly through vision and skin, and can make people feel comfortable.
ultraviolet light is the most powerful spectrum in sunlight, which can strengthen blood and lymphatic circulation and promote material metabolism; It can convert ergosterol in the skin into vitamin D, regulate calcium and phosphorus metabolism and promote normal bone development. However, a large amount of ultraviolet radiation can produce erythema on the skin, decompose and denature the protein of skin cells, release histamine into the blood, stimulate the hematopoietic system, increase red blood cells, white blood cells and platelets, and make phagocytes more active. Repeated sunlight exposure, due to the ultraviolet light, the melanin in the skin is transformed into melanin, and the sun exposed skin presents a uniform and healthy dark color. Melanin can absorb more solar radiation, convert it into heat energy and stimulate sweat gland secretion. Sunlight is also a natural disinfectant, and various microorganisms quickly lose their vitality under ultraviolet radiation.
The sunbathing method
generally uses the direct irradiation method, which can take the lying position or sitting position. The irradiation position and time must be gradually expanded according to the principle of step-by-step, so that * can gradually adapt to the stimulation of sunlight. Generally, the lower limbs and back are irradiated first, and then the upper limbs, chest and abdomen are irradiated; To protect the head and eyes from exposure, cover your head with a white towel and straw hat and wear sunglasses. The irradiation time should be controlled according to altitude, season and individual reaction after irradiation. For example, the sunlight on the plateau is stronger than that on the flat land and contains more ultraviolet rays. The sunlight at noon in summer is the strongest, and the irradiation time should be short;
generally take whole-body sunbathing, or backlight bath, face light bath, partial limb bath, etc. according to different lesion parts. Whole body sunbathing, etc. Full body sunbathing requires naked and constantly turning the body so that all parts can fully receive the sunlight. When sunbathing for the first time, it can be irradiated for 10 minutes each time, and then it can be gradually increased to 30 minutes. Partial sunbathers can be covered with umbrellas or cloth sheets. After each sunbath, they can shower at a temperature of 35 ℃, and then lie down and rest. Generally, it lasts about 20 days.
the amount of ultraviolet in sunlight in winter is about 1 / 6 of that in summer, and the irradiation time can be extended appropriately. Sunbathing generally starts from 5 minutes, and can be increased by 5 minutes each time. If the whole body responds well, it can be extended to 1 ~ 2 hours.
the place for sunbathing should be clean, flat and dry, which is better in green areas; It should not be carried out on the asphalt ground or near the stone wall to avoid asphalt vapor poisoning and too high radiant heat.
No sunbathing
sunbathing is prohibited when there are serious heart disease, tuberculosis, fever, hemorrhagic quality and other diseases;
in case of nausea, dizziness, fever and other reactions during irradiation, stop immediately and rest in a cool place; Appropriate reduction shall be made during subsequent irradiation;
fatigue, insomnia and loss of appetite after light bath on that day may be the accumulation of sunlight. You should rest for a few days and continue to irradiate after the symptoms disappear;
do not sunbathe when the temperature is too low. Sunbathing can be carried out all year round. Generally, it is better to do it at 8 ~ 10 p.m. and 2 ~ 4 p.m. because there is sufficient ultraviolet light and the temperature is appropriate.
the irradiation time should be determined according to the physical fitness. The irradiation time should be shorter for the weak and longer for the strong and patients with chronic diseases.
the head shall be covered to avoid dizziness and headache.