If there is not enough sunlight. What does lack of sunlight lead to?

Meaning and benefits sunlight, its effect on the human body cannot be compared with anything! It is only through sunlight that we can properly use our eyes.

Thanks to the rays of the sun, vitamin D is synthesized in our body, which, in turn, affects the absorption of calcium and phosphorus. Sunlight also affects our mood, lack of sunlight can lead to a breakdown, depression, apathy and a general deterioration in human well-being.

The human nervous system is formed and develops only under conditions enough sunlight. Sunlight can stop development infectious diseases, being " natural antiseptic". It is able to kill some fungi and bacteria located on our skin. Sunlight affects the amount of red blood cells in our body, increases hemoglobin.

How does the absence of the Sun affect the state of our body?

Compensate for the absence of the Sun only with food and vitamins will not work, you need right balance nutrition, daily routine and active walks on fresh air. More about this from a medical point of view:

The value of light hitting the retina is great. It launches many physiological processes allowing the body to be in active state. The main action of sunlight is the stimulation of serotonin and the suppression of melatonin production. Excessive activity melatonin in winter has a depressing effect on the body, causing drowsiness and lethargy. Exactly the same effect can be observed with a decrease in the light flux due to strong and prolonged cloudiness.

In cloudy summer conditions, it is very difficult for the body to recover from a long winter. winter depression – common occurrence, which is caused by the reduction daylight hours, lack of sunlight.

Daily regime

To support the body in conditions of low light activity, it is necessary to observe correct mode day. The pineal gland is responsible for circadian rhythms and the production of melatonin ( pineal gland), so a well-structured sleep and activity schedule will help nerve cells cope with the lack of light. You need to sleep in dark time days, and stay awake - in the light. If at the same time you also balance the diet, then the chance to spend the summer fully, despite the weather, will be higher.

In nutrition, a competent ratio of proteins and the “correct” fats of Omega-6 and Omega-3 groups is necessary. unsaturated fats unlike saturated ones, they lower the level of cholesterol in the blood, which is why they are called “correct”. Sources of intake of unsaturated fatty acids Omega 6 are vegetable oils: olive, sunflower and linseed. Omega-3 fatty acids are found mainly in fatty fish, pumpkin seeds, soybeans, walnuts and dark green leafy vegetables. Most people consume too much omega-6 and not enough omega-3. Optimal ratio fatty acids: Omega-6 - 80% and Omega-3 - 20%. It turns out that you need to eat 1.5-2 kg of fat sea fish every week. Not surprisingly, modern diets are often deficient in omega-3s. The total diet should be about 20% fat, about 30% protein, and the remaining 50% carbohydrates.

It will not work at all to saturate the body with serotonin with the help of products, since in pure form it is not contained anywhere. You can compensate for the lack of products containing the precursor of serotonin - tryptophan: cheese, rabbit or chicken meat, cottage cheese, eggs, dark chocolate, fish, nuts, seeds, etc. Sweets can stimulate the production of the hormone of joy, but there is a danger of exceeding the amount sufficient for the production of serotonin . A selection of sweet seasonal fruits will be helpful! The use of fast food and the general overload of the diet with “wrong” fats and fast carbohydrates will negatively affect the state of the body.

Light therapy

Medicine in the fight against seasonal depression offers light therapy. Light therapy is the use of sufficiently bright rays, which, unlike direct sunlight, do not contain ultraviolet radiation. Due to its powerful optical properties, polarized light able to act directly on intracellular functional parts. Thanks to this, the processes of metabolism and synthesis of substances necessary for normal life are accelerated. As a result, the tone of all tissues increases, immunity increases, regenerative properties become much better, and disease-causing processes are inhibited or even eliminated. Light therapy is used not only for seasonal depression, but also for late sleep syndrome, desynchronization biological clock associated with a sudden change in time zones.

Vitamin D

A separate role in the development of depressive disorders is assigned to vitamin D, which is involved in protein metabolism. nerve cells. Its deficiency leads to inhibition of nervous processes and the development of symptoms such as decreased attention, memory, fatigue, and drowsiness. The sufficiency of this vitamin stimulates the production of serotonin and dopamine, which are responsible for good level nerve cell activity. It is worth noting that the synthesis of vitamin D does not depend on daylight hours, but on ultraviolet rays.

In spite of important role vitamin D is strictly forbidden to prescribe it on its own. Excessive use of it has toxic effects and requires hospitalization. Finding out about the deficiency and determining the right dose of vitamin D is possible only by the results of a blood test. It is also necessary to be careful about the use of vitamin-mineral complexes, since an overdose of such drugs is no less dangerous than a deficiency.

It is important not only to eat right and give the body enough time to rest, but also to add walks and physical activity to the daily routine. They will have a positive effect on well-being, the state of blood vessels, which also suffer in adverse weather. Active walks in the fresh air activate the production of important hormones and neurotransmitters. Required for the production of serotonin physical exercises regular exercise, prolonged hiking, good rest and even fond memories.

Sunlight plays an even greater role in plant life and oxygen production on our planet. It is difficult to overestimate the importance of the Sun for all the inhabitants of the Earth. It is not for nothing that for many millennia our ancestors honored him as God, who gives life to all living things!

Let's try to figure it out. Under the influence of ultraviolet radiation, the body produces serotonin and endorphins - the main "hormones of happiness". These substances have a positive effect on the processes of blood clotting, allergic reactions. If the hormones are at the level, consider that you are guaranteed a passionate personal life, cheerfulness and good mood.

Helped us:

Tatyana Lurie
Cosmetologist of the Beauty and Health Center "White Garden"

To compensate for the lack of serotonin, many begin to seize grief sweet: carbohydrate-rich food activates the release of insulin, which stimulates an increase in the level of tryptophan in the blood. What's new here characters, you ask? Tryptophan is the amino acid from which serotonin is synthesized.. But it is difficult to call such a solution ideal: weight gain usually upsets modern citizens, and the circle closes.

But that's not all. As we know from the biology course, when the sun goes down the human body begins to experience a lack of vitamin D(calciferol). The latter helps to strengthen the immune system, skeletal system and tissues, helps to remove from the body heavy metals, makes it possible to assimilate other vitamins and minerals.

Under the influence of ultraviolet radiation, metabolism is activated, work improves circulatory system. The sun's rays affect the centers of the brain that control the reproductive and endocrine systems. The biologically inert nitrite NO3 is also released in the body and converted into nitrate and nitric oxide, which reduce blood pressure and reduce the likelihood of heart attacks and strokes.

The sun renders antibacterial action, the number of acne, rashes decreases, wounds and cuts heal faster. Sunbathing is one of the best means for the treatment of rickets, osteomalacia, psoriasis, useful even with coronary disease hearts.

In general, after all that has been said, it becomes clear why we flutter so carelessly and feel good on fine days. It's a pity that in the cool season, when the sun's rays are moderately intense and ready to bring only one benefit, there are beautiful clouds and freezing rain outside the window.

What to do?

First, see a therapist. The doctor will assess your health and help you choose vitamin D supplement.
Try to highlight several hours a week for fitness(best outside). Long walks accompanied by invigorating blood music are also suitable. Physical exercise combined with fresh air - that's what you need for the release of endorphins and serotonin. It's ideal to complement sports activities with activity in the bedroom, but for this you have to wake up one more person from hibernation.
Sign up for a session at a beauty salon (or better, a course - consult a beautician about the duration) led therapy. Imagine: you are lying with a special mask on your face, and it glows either red or blue. These magical LEDs affect microcirculation and metabolic processes in the skin. This is how work gets normalized. sebaceous glands, improves turgor, and wrinkles are leveled.

It just so happened historically that some people have to live where there is so little sun that it affects their health. Especially if nothing is done about it.

The most cloudy cities in Russia

In some cities of the Fatherland, the international sun delivers less light due to cloudy weather.

Number of cloudy days per year in some Russian cities:

Yakutsk - 223 days
Murmansk - 209 days
Yuzhno-Kurilsk - 194 days
Nizhny Novgorod - 182 days
St. Petersburg - 180 days
Moscow - 172 days
Ufa, Perm, Novosibirsk, Petropavlovsk-Kamchatsky - about 168 days
Kazan and Khatanga - 157 days
Kaliningrad and Saratov - about 140 days
Rostov-on-Don - 126 days.

Data: Russian State Hydrometeorological University / ngzt.ru

And here, by the way, on the contrary, are the sunniest cities in Russia, whose inhabitants, perhaps, may not read the article further from this place: Troitsk, Omsk, Khabarovsk, Vladivostok, Irkutsk, Krasnodar.

However, the closer to December 22 (the shortest day), the less sun becomes in the entire Northern Hemisphere, which sometimes entails serious consequences for good health.

The reason for seasonal changes in mood and well-being is a change in hormone production, directly related to the degree of illumination.

Sun deficiency affects: cardiovascular system, endocrine system, reproductive sphere, immune system, nervous system, mood and biorhythms, for renewal of skin, hair and nails. In addition, with a deficiency of the sun, the production of vitamin D, one of the most important in the body, is disrupted.

Vitamin D deficiency

Vitamin D is largely synthesized by our body under the influence of direct sunlight (ultraviolet). Accordingly, the closer December 22 (or if you suddenly moved from Krasnodar to St. Petersburg), the less vitamin D ends up in your body.

A lack of this important vitamin can have serious consequences.

Increased risk of cancer . In 1980, Cedric Garland and Frank Garland published their findings in the International Journal of Epidemiology.A sufficient amount of vitamin D in the body significantly reduces the risk of colon cancer.. The assumption that sunlight can protect against cancer was first formulated in 1937 by Sigismund Peller and Charles Stephenson. Then, in 1941, they found that cancer mortality depends on the latitude of residence: the closer to the equator (the more sun), the less people dies of colon cancer.

Later, information appeared about the importance of vitamin D in the fight against other types of cancer. The numbers published in the review "Vitamin D for Cancer Prevention: A Global Perspective" by Garlands et al. are impressive. People who spent enough time in the sun or took calcium and vitamin D by mouth (1,100 IU of vitamin D and 1,450 mg/day of calcium) had a 50% or more reduced risk of prostate, breast, or colon cancer.

About a dozen mechanisms for the work of vitamin D on immunity have been proposed: sunshine vitamin"regulates growth, cell differentiation and apoptosis, inhibits the growth of blood vessels, has an anti-inflammatory effect, and some others.

Vitamin D deficiency and seasonal weight gain

Vitamin D deficiency is also suspected by scientists to be one of the reasons for weight gain (more precisely: one of the reasons for too many calories).

Vitamin D is essential for the production of leptin - special hormone, which is responsible for the feeling of fullness while eating. If it becomes smaller, it is more difficult to satisfy hunger, regular servings seem small, a person begins to consume more calories and inevitably gain weight.

Scientists from Sweden conducted an experiment: they examined more than 100 fat people, 70% of which had a lack of vitamin D in the body. All participants in the study were prescribed it in the form of supplements, and after 2 months most of them began to lose weight - despite the fact that no one limited them in food.

How much vitamin D do you need and how to get it

In principle, a person who eats a varied diet regularly and for a long time outdoors, should not be deficient in vitamin D. But that's the problem, that modern look life involves enclosed spaces and monotonous quick meals.

To get 400 IU of the vitamin, you need to eat 150 g of salmon or 900 g of cod daily.

However, we rarely eat oily fish every day and therefore without the sun can not do in any way. And the further north you live, the more important it is for you to eat oily fish, eggs, liver and catch the available sun rays.

Sunbathing is needed at the same time quite long. Here is one recommendation: 30 minutes in the sun every day. If you are sunbathing at a latitude corresponding to Spain or California, then 12 minutes sunbathing per day with 50% of the body open will give you 3000 IU per day.

Can a solarium help?

Yes, but not any. Many lamps give a different UV spectrum, not the same as that of the sun - ultraviolet with a wavelength of A (320-400 nm) makes a softer effect on the skin, gives a tan, but poorly corresponds to solar radiation. But the wavelength B (280-320 nm) is more in line with what is necessary for the production of vitamin D.

The proportion of emission of spectrum B waves by lamps is indicated in the characteristics of solarium lamps.
For example, the designation: UVB 1% means that of the total radiation of the lamp in the UV range, 1% is UVB. This value in different types lamps varies from 0.1% to 6%. Lamps with more than 4% UV-B radiation are used only in the USA and are not available for Europe.

Therefore, solariums are different for solariums and the amount of vitamin D obtained from a session depends on the characteristics of the lamps and does not directly correspond to the degree of tanning obtained.

In addition to tanning beds and oily fish, you can replenish some forms of vitamin D in the body with food additives, for example, in the edition of Zozhnik, it is regularly used in autumn-winter period here is a bank:

Serotonin deficiency due to lack of sun

However, the lack of vitamin D is not the only disadvantage caused by the decrease in light in life.

The lack of light is associated with a depressed state of the psyche, with a tendency to depression. When light hits the retina, it sends to the brain nerve impulse: it's time to produce serotonin. This "hormone of happiness" has a calming effect, relieves nervous tension, relaxes and gives a feeling of pleasure.

You can stimulate the production of serotonin by eating turkey, bananas or chocolate.. These products contain the amino acid tryptophan, from which the hormone of happiness is produced. But in any case, the lack of light contributes to a serious decrease in serotonin levels.

In Moscow, the duration of the sunshine on an average December day is no more than 2 hours. In the room in the autumn-winter period, the light is 300 times less than outside on a bright sunny day.

Actually, the most effective method fight for serotonin - more light. In the Nordic countries (and in the days of the USSR for the inhabitants of the north), the use of special lamps is strongly recommended to make up for the lack of light in autumn and winter.

Light therapy is considered natural method getting rid of depression, with which you can significantly improve the condition. Moreover, for the inhabitants of the north back in the days of the USSR, health prevention with the help of light therapy was mandatory. And there are even special lamps for this:

The illumination of light therapy lamps is between 2,500 and 10,000 lux, which equates to solar lighting on a summer day. For therapeutic effect 2 weeks are enough, and the result of the session is felt after a few days of treatment.

The lamps can be used even during work, setting them at the right distance from the computer screen (during a treatment session, the lamps are usually placed at a distance of 30-40 cm from the patient). For the success of the treatment, it is recommended to conduct sessions in the morning in order to “recharge” with energy for the whole day.

However, you can do without a special lamp - just walk more on the street, even on a cloudy day, and less close from the light behind sunglasses.

Trouble falling asleep due to lack of sun

Another unexpected problem that many people face. Normally, in the evening, the body begins to produce the hormone melatonin, when its concentration increases, we feel a desire to go to bed. If it is not enough, we remain active and cannot fall asleep.

The mechanism of melatonin reduction in winter: its production requires not only darkness (before going to bed), but also light. The fact is that for the production of this hormone, the same serotonin is needed, for which light is needed.

All recipes for lack of sun

So, here is a list of "recipes" from the lack of sun in our body. And the more north and darker the situation outside your window, the more important it is for you not to ignore these tips.

1. Eat more products rich in vitamin D and promote the production of serotonin(and above all oily fish: salmon). AT last resort: use vitamin D supplements. Also click on foods that promote the production of serotonin: bananas, chocolate, turkey, apples, plums, pineapple.

2. Walk more and more often, exposing the sun to as much bare skin as possible.. But even in cloudy weather it is useful to walk: the illumination is much higher than in indoors and have a positive effect on you.

3. Go to the solarium, or better yet, fly to the sea for a couple of weeks in December-January. If not possible, just click on the items above.

4. Buy a light therapy lamp(but a ticket to the sea is still better).

5. Workout. Power training also increase the level of serotonin, which is so necessary for us in the dark season.

Each person probably noted that depending on the weather, his mood also changes. For example, in rainy weather, thoughts come more melancholy, but it is very difficult to be sad in the bright sun. The influence of the sun on human mood was noticed hundreds of years ago, but in our time it is explained with scientific point vision.

It should be noted that the strong influence of sunlight on emotional condition typical only for a temperate (and further to the poles) climate. At the same time, the inhabitants of the countries of the "eternal sun", i.e. the tropics and the equator do not experience such an influence. This is due to the fact that the equatorial zone of our planet and the territories adjacent to it receive approximately the same amount of sunlight throughout the year. But as you get farther to the poles, the amount of light received (due to the tilt of the earth's axis) varies greatly depending on the time of year.

Why does a person need sunlight?

Solar energy performs two main tasks on our planet: it provides heat and stimulates biosynthesis. From school curriculum everyone knows such a process as photosynthesis, during the light phase (i.e. under the action of sunlight) which is absorbed by plants carbon dioxide and release of oxygen.

However, in addition to such a global influence on the entire planet, the sun also affects every individual organism. So the lack of sunlight causes a lot of disorders in a person: the absorption of calcium decreases, the condition of the skin, hair and nails worsens, total fall immunity, low mood and even depression are registered.

The connection between sunlight and vitamin D

Many underestimate the importance of vitamin D, but it is he who contributes to the synthesis of the enzyme tyrosine hydroxylase, which in turn is necessary for the production of the "hormone of happiness" dopamine, adrenaline and norepinephrine. With a lack of these hormones, the overall Vital energy organism, and in humans, respectively, the mood drops. Women are especially affected, whose vital activity is much more dependent on hormonal balance.

It is also known that only 15-20 minutes of being under bright sun it is enough for the body to produce a daily amount of vitamin D under the action of ultraviolet radiation. However, from September to March in our latitudes there is a lack of sunlight, and therefore the concept of “ autumn blues" and " seasonal depression' have become commonplace.

lack of sun and depression

This is not to say that depression is specifically caused by a lack of sunlight. A depressive state develops against the background of a prolonged psycho-traumatic situation, however, due to a lack of sun, a person’s resistant functions decrease (both immune and nervous system), why a man more difficult to cope with emotional stress.

A depressed person becomes lethargic, apathetic, his mood is constantly lowered, former hobbies are no longer encouraging. Often this condition is accompanied by sleep and appetite disorders, and can further somatize, that is, develop into a full-fledged somatic disease. Therefore, if for a month or more you notice a constantly lowered mood and an apathetic state in yourself or a loved one, you should seek the advice of a neurologist.

Of course, providing enough sunlight will not cure depression, however, heliotherapy will still have some effect. However, in order to get rid of the disease completely, it is necessary to undergo treatment with a neurologist and / or a psychotherapist.

Treatment of depression in the clinic of neurology Aksimed

Treatment of depression is carried out by the following specialists: neurologist, psychotherapist, psychiatrist, psychologist. Of course, it is almost impossible (and sometimes very harmful) to self-diagnose oneself, therefore, with any more or less prolonged changes in mood, sensations, sleep and wakefulness disturbances without visible reasons etc., you need to contact a specialist.

Clinic "Aksimed" specializes in the treatment of a wide variety of neurological diseases and trauma to the nervous system. After a detailed and comprehensive diagnosis, qualified neurologists will be able to deliver accurate diagnosis and prescribe treatment.

Treatment for depression is based on integrated approach which includes - psychotherapy, drug treatment, physiotherapy and physiotherapy exercises. An experienced psychotherapist at the Aksimed clinic will help the patient determine the cause of given state and find ways to deal with the situation.

If the symptoms of depression are very pronounced and interfere with normal life, a neurologist may prescribe medication support (antidepressants, sedatives, vitamin therapy), as well as elements of physiotherapy (massage, acupuncture). And of course, healthy lifestyle life and proper nutrition, walks in the fresh air and sunbathing contribute to the prevention and more quick release from depression.

What does lack of sunlight lead to?

Darkness, eternal twilight and the absence of sunlight - is it possible to imagine a happy life in such an environment? full life? After all, sunlight gives us energy, dispels bad thoughts and improves 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 the lack of sunlight can greatly affect our well-being and mood.

According to statistics, most people suffer depressive disorders, and feel oppressed precisely in the autumn and winter time, that is, when the activity of the sun decreases and daylight hours become much shorter. Agree that waking 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 don’t have the strength to work at all. Drowsiness appears, efficiency decreases, mood worsens.

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

Most perfect option- Spend more time outdoors. Especially in summer. Do not sit at home and go out every day for at least a two-hour walk. Two hours of walking is enough to work out daily allowance vitamin D. In winter, you should also not miss the opportunity to take a walk. Even if the day is gloomy, the clouds still let in the ultraviolet rays of the sun. 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 is reflected from surrounding objects and 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 area are very short, then you can take vitamin D in addition to vitamin complexes. Such preparations have long been developed by pharmacists and vitamin D can now be consumed in the form aqueous solution. Better digestibility different vitamin D3.

In addition to vitamin D, exposure to sunlight in our bodies produces such an important hormone as serotonin, a hormone good 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, promotes falling asleep. 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 make up for the lack of serotonin is to regularly take street walks in the daytime.

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