Sunbathing. How to take sunbathing, how are they useful? Sunbathing is the best

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Where the sun often shines, there is nothing for the doctor to do.
THEM. Sarkizov-Serazini

Summer is almost coming to an end, soon gray and rainy days are waiting for us, so while there is time, we advise everyone to sunbathe as often as possible. Even in Ancient Hellas, the rays of the sun were used as a tonic. And the largest sports competitions of antiquity - Olympic Games- were held, as a rule, in the hottest summer months. Exactly at noon, when the sun burned unbearably, tanned athletes went to the start. They performed naked and did not have the right to cover their heads to protect them from the scorching rays of the sun. Hardening by the sun was even more widespread in ancient Rome. As the excavations of Roman cities showed, literally everywhere: on the roofs of houses, in baths, in gladiatorial schools - solariums were arranged - places for receiving sunbathing. In the Roman Empire, special climatic stations were created for sun treatment. Patients were sent here to receive the necessary healing procedures.

Who needs sunbathing

Sunbathing is used as prescribed by a doctor for a number of diseases of the skin, joints, sciatica, neuritis, tuberculosis of bones and joints, etc. As hardening procedures, they are used to prevent diseases of influenza, tonsillitis, catarrh of the upper respiratory tract, etc.
Under the influence of UV rays, the formation of vitamin D is activated, which is necessary for the body to absorb calcium and phosphorus, which are "responsible" for strengthening muscles and bones and for healing wounds. To maintain the required level of vitamin D in the body, it is enough to expose the sun to the hands and face 2-3 times a week for 5-15 minutes during the summer months. UV rays activate most of the processes occurring in the body - respiration, metabolism, blood circulation and the activity of the endocrine system.
UV rays affect mood, peace of mind and deal with stress.

Sunbathing is contraindicated in acute diseases, exacerbation of chronic diseases of the lungs, biliary tract, etc.

What is sunbathing

Sunbathing can be general (radiation of the whole body) and local (irradiation of a part of the body). During irradiation, the total radiation of the Sun is used, which consists of direct exposure to sunlight, diffuse radiation (in the shade, without exposure to direct sunlight), reflected from the walls of the building, the surface of the earth, water, etc. Diffuse radiation (from the blue sky) contains less ultraviolet rays than a straight line, and is more gentle. Exposure to the sun (direct radiation) of healthy adults begins with 5 minutes. and, gradually adding 5 minutes each, bring it up to 40 minutes, taking into account the general condition, fitness and degree of hardening. With scattered radiation, baths are taken initially for 10 minutes, increasing the duration of the procedure to 1-2 hours. in warm weather.

How to sunbathe properly

Sunbathing should be taken lying on a couch or sitting in a deck chair, exposing the sun to different sides of the body. It is advisable to take an air bath before sunbathing. In case of direct radiation, it is necessary to cover your head with an umbrella or shield. To protect the eyes, dark glasses should be used (the mucous membrane of the eyes - the conjunctiva, which does not have a protective stratum corneum, is more sensitive to radiation than the skin, and its inflammation may occur). It is not recommended to sunbathe on an empty stomach, immediately before and after meals. Finish the sunbath with a rest in the shade, after which you can swim or take a shower. Directly after swimming, sunbathing is not recommended. In people weakened after certain diseases, the sensitivity of the skin to ultraviolet rays is increased. Often such hypersensitivity observed among northerners, people who are forced to spend most of the day in enclosed spaces, in adolescents, the elderly, pregnant women and especially in young children.

It is best to take sunbaths in summer - from 8 to 11 hours, in spring and autumn - from 11 to 15 hours. In winter, it is best from February, in fine midday hours, in places protected from the wind, you can take sun mini-baths, starting from two to three minutes. Sunbathing is best on the move. 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 the procedure being very tired, before strenuous physical work, sports training or right after them.

It is a mistake to think that sunbathing is only possible in summer. In autumn, when it would seem that there is no time for tanning, it is useful to use the generous gift of the sun. At the end of summer, in August, at the height of Indian summer, do not miss the slightest opportunity for hardening. And during this period, the sun, although the fall of its rays is less sheer than in July, contains in its spectrum the power of ultraviolet rays that is quite sufficient for health purposes. In addition, in August and September the sun does not burn too much, there is no danger of an overdose of radiation. So now is the most fertile time for sunbathing.

Photo: Depositphotos.com/@ Syda_Productions

Procedures involving the use healing properties air and radiant energy of the Sun for the purpose of healing and hardening. V. and s. in. form the basis of climatotherapy. They are an essential element a dignity. - hens. treatment. They can be used in everyday conditions (on the recommendation of a doctor).

Air baths. Fresh air affects the whole or partially naked body; the form of air baths is the so-called. verandah treatment, which consists in a long stay on open verandas; while patients are dressed in accordance with the season (in cold weather they use warm blankets sleeping bags). Freely moving air during air baths, irritating the nerve endings of the skin, improves breathing and oxygen saturation of the blood. At the same time, the intensity of oxidative processes increases and the muscular and nervous systems are toned, the body's thermoregulation systems are trained; appetite increases, sleep improves. Especially useful air baths in areas where the air contains an increased amount of oxygen, it is saturated sea ​​salts, light air ions, etc.

Air baths are prescribed by a doctor. They are recommended to strengthen the body, especially for children, increase resistance to adverse effects. environment(see. Hardening of the body), as well as in a number of diseases, in particular in tuberculosis of the lungs and other organs, with anemia, with functional diseases nervous system, certain cardiovascular diseases, etc. Contraindications: acute febrile illnesses, exacerbations of rheumatism, chronic. inflammatory diseases of the joints, neuritis and myositis.

Air baths can be warm (t° above 22°), cool (*° 17-20°) and cold (° below 17°). The course of air baths begins at an air temperature above 20 °; the duration of the procedures at first is 10-15 minutes, then they are increased daily by 10-15 minutes. and bring to 14 / g - 2 hours. Cool baths are first taken for 3-7 minutes, then their duration is increased daily by 3-5 minutes. and bring to 25-60 min. When taking air baths with an air temperature below 17 °, light physical exercises should be performed. exercises to avoid hypothermia. Cold air baths are recommended for trained people, their duration should not exceed 7-20 minutes. Air baths should not be taken until you feel chilly or goosebumps. The time spent outdoors during veranda treatment is 2-3-6 hours, sometimes it is advisable to stay on the veranda around the clock.

Sunbathing. The composition of the sun's rays and their effect on the human body are heterogeneous. solar radiation consists of visible (light), as well as infrared and ultraviolet rays invisible to the eye. Light rays act Ch. arr. on the retina of the eye, causing color sensations, which is necessary for the perception of the surrounding world. Infrared rays, penetrating into the tissues of the body and having a thermal effect, increase the temperature of the irradiated skin area. Ultraviolet rays have a complex biological action (see Sunburn).

Sunbathing is used as prescribed by a doctor for a number of diseases of the skin, joints, sciatica, neuritis, tuberculosis of bones and joints, etc. diseases, exacerbation of chronic lung diseases, went. - kish. a path, etc. Solar baths can be the general (irradiation of all body) and local (irradiation of a part of a body). During irradiation, the total radiation of the Sun is used, which is composed of direct exposure to sunlight, diffuse radiation (in the shade, without exposure to direct sunlight), reflected from the walls of the building, the surface of the earth, water, etc. Diffuse radiation (from the blue sky) contains less UV rays than direct, and is more gentle. Exposure to the sun (direct radiation) of healthy adults begins with 5 minutes. and, gradually adding 5 minutes each, bring it up to 40 minutes, taking into account the general condition, fitness and degree of hardening. With scattered radiation, baths are taken initially for 10 minutes, increasing the duration of the procedure to 1-2 hours. in warm weather. Sunbathing should be taken lying on a couch or sitting in a deck chair, exposing the sun to different sides of the body. It is advisable to take an air bath before sunbathing. In case of direct radiation, it is necessary to cover your head with an umbrella or shield. To protect the eyes, dark glasses should be used (the mucous membrane of the eyes - the conjunctiva, which does not have a protective stratum corneum, is more sensitive to radiation than the skin, and its inflammation may occur). It is not recommended to sunbathe on an empty stomach, immediately before and after meals. Finish the sunbath with a rest in the shade, after which you can swim or take a shower. Directly after swimming, sunbathing is not recommended. In people weakened after certain diseases, the sensitivity of the skin to ultraviolet rays is increased. Often such hypersensitivity is observed in northerners, people who are forced to spend most of the day indoors, in adolescents, the elderly, pregnant women, and especially in young children.

Children should be especially careful when sunbathing. The head of the child must be protected by panama; when the heat sets in, children should not be immediately exposed: at first they should walk in shorts and light shirts, then in shorts and a T-shirt, and only then in shorts and panama. In order to prevent overheating and excessive ultraviolet radiation, it is necessary to periodically alternate exposure with rest in the shade (see Toddler age, preschool age). The action of ultraviolet rays is stronger in the south, in the mountains. Northerners vacationing in the south should sunbathe in the morning, and it is better to start sunbathing in a sparse shade under a cellular canopy or on cloudy days when the ground reaches Ch. arr. scattered solar radiation. AT middle lane and sowing areas best time for sunbathing from 11 am to 1 pm. People aged 55-65 years are recommended exposure for no more than 20-30 minutes, people over 65 years of age should avoid exposure to direct sunlight. They are more useful air baths in the shade until 11 o'clock. in the morning or after 4-5 pm. Ultraviolet rays in a moderate dose cause an even skin tan.

Excessive exposure adversely affects the body, causing sunburn of the skin, sometimes with necrosis, heat stroke, irritability, fatigue, headaches, insomnia, fever, exacerbation of certain diseases. V. and s. in. taken in the summer on the beaches, where special canopies are arranged over the trestle beds, in solariums, aerosolaria located in parks, on the banks of the river, reservoirs, on special verandas. AT winter time in resorts for air baths, insulated climate pavilions are used, and for sunbathing - verandas covered with a special film that transmits ultraviolet rays. see also

This question seems to be strange. But in fact, knowing what time is best to sunbathe, you can get a much more even, lasting and attractive tan. Otherwise, the chocolate shade will come off very soon, or even worse - painful burns will appear on the body, and the burnt skin will subsequently peel off in a layer.

What is the best time of the year to sunbathe?

It's another one interest Ask. But if you figure out how to sunbathe properly, it becomes clear that in reality there is nothing strange about it. The point is that in ideal prepare for the beach season should be in advance. That is, in order to start thinking about what time it is better to sunbathe in June, it is advisable to take sunbaths in May or even at the end of April. It will be good for the skin, and on the beach you won’t have to feel like a black sheep (in every sense of the word).

In the spring, the rays are very soft and it is rather difficult for them to harm the skin. But they will be able to perfectly prepare the epidermis for an intense tan. Before the start of summer, it is recommended to walk as much as possible in the open sun or spend several sessions in. At first, let only the hands and face burn. A little later, if the weather allows, you can afford to undress to a swimsuit. It is not necessary to lie under the sun. On the contrary - it is much better to sunbathe during active classes sports - playing tennis or volleyball, running.

At what time of day it is better to sunbathe in the spring, it is difficult to say. Many people prefer sunbathing with morning exercises. And it’s not scary if it can’t be done on the street. Open the window on the balcony and work out here. Of course, this is less efficient, but still.

When is the best time to sunbathe at sea?

At local resorts, you need to sunbathe in the morning and in the evening, and the most “dangerous” sun is from 11 am to 5 pm. This period of time is better to sit out somewhere in the shade. And do not rely on beach outfits to protect you from. Lightweight fabric passes enough to burn, the amount of ultraviolet radiation.

What time of the day is best to sunbathe on the beaches of hot countries? About the same. But you can't spend too much time in the sun at once. On the first day, solar procedures should generally last no more than five minutes. Every day the time spent in the open sun increases.

Do not forget that while swimming, the tan is also taken. Moreover, it happens much faster. Water refracts Sun rays, so many of the vacationers burn out while swimming.

How to get an even and lasting tan?

To get an attractive tan, you need not only to know what time is best to sunbathe. You should also follow a few simple rules:

1. Before going out into the open sun, it is undesirable to use body cosmetics, splash toilet water or spirits.
2. Be sure to use protective body creams.
3. When sunbathing, the position should be changed every ten minutes.
4. Immediately after returning from the beach, you should rinse in the shower and apply some kind of moisturizer to the epidermis.
5. When you get out of the water, do not dry yourself with a towel. Droplets of water contribute to a faster tan. But be careful: this makes it much easier to get burned.

Few people believe this, but the diet during the beach season also affects the quality of the tan. The skin is more likely to turn chocolate if eaten:

It is very useful to drink a complex of vitamins before going to the sea, which must necessarily contain ascorbic acid.

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 solar treatments a person is produced.
2. Useful and even moderate tan. Under the 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, the 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 well known that hardening by the sun increases the body's resistance to adverse environmental factors.

With moderate exposure to sunbathing, metabolic processes in the body are accelerated, the level of hemoglobin rises, and the work of the circulatory system normalizes.

Solar energy improves hearing and vision. Effectively affects the sun and the treatment various diseases skin and nasopharynx.

What can we say about the beautiful that the skin acquires under the influence of sunbathing ...

And the Pantry of Beauty will tell you about how to take sunbaths correctly and about their benefits.

Vitamin D and sunbathing

It has long been proven that the lack of sunlight, in particular vitamin D contained in the sun's rays, affects the activity of all human organs.

Bones suffer from a lack of vitamin D, the ability to regenerate cells worsens, it gives immunity, depressive states develop.

Therefore, exposure to the sun becomes an obligatory component of our life.

The amount of ultraviolet rays during the day and throughout the year is not constant.

It is clear that in summer there are much more of them than in autumn or spring, and in winter there are practically none at all. There are more UV rays during the day than at sunrise or sunset.

Draw conclusions - spending a few hours on the street on a sunny winter day can be more useful than 15-20 minutes in the sun on a summer afternoon.

The intensity of the sunbath also depends on the terrain, and on the humidity of the air, and on the availability of industrial facilities or reservoirs. For example, there are more ultraviolet rays on the banks of a river or sea than in an industrial area. Smoke and air pollution reduces the activity of ultraviolet rays by 10-15%.

How to sunbathe

With the indisputable benefits of sunbathing, do not forget - the sun is useful only in reasonable quantities!

Abuse of sunbathing is capable not only of the body, but also seriously harm your health.

With excessive exposure to ultraviolet radiation, elastin and collagen, the substances responsible for its firmness and elasticity, begin to break down on the skin.

To prevent the effect of photoaging of the skin (reduction of its elasticity), sunbathing should be taken correctly.

The optimal time for sunbathing in summer is morning (from 7:00 to 10:00-10:30) and evening (after 16:00, on especially hot days - after 17:00).

In spring and autumn, you can pamper yourself with sunshine at noon (from 12:00 to 16:00).

During scientific research it has been established that the morning rays of the rising sun have a tonic and invigorating effect.

While the sun's rays at sunset have a calming effect and relieve tension.

Accordingly, taking sunbaths at dawn, you are charged with positive energy. And those who like to soak up the rays of the setting sun, at this time relax and calm the nervous system.

You need to gradually increase the duration of sunbathing.

Remember only correct acceptance sunbathing improves emotional and physical well-being, increases efficiency, improves perception and concentration.