The impact of lack of sunlight on the human body. What are the negative effects of lack of sunlight

The lack of sun in winter turns into depression, weakness and chronic snot. We become lethargic, sickly, nervous and want to sleep all the time. "NT" dismantled the sun into useful parts and found out how to replace them in the conditions of the Tambov crown.

"Sunshine" Vitamin D

When the sun shines on us, under the influence of ultraviolet radiation, vitamin D is formed in the skin, which is involved in mineral and water metabolism. It also makes our bones stronger.

Vitamin D helps the body absorb calcium, without which bones and teeth suffer. The strength of the skeleton depends on its presence. If vitamin D is not enough, osteoporosis can develop - the bones become brittle.

Every day, a person needs from 5 to 10 micrograms of vitamin D. Unlike other vitamins, children need more D than adults, especially during active growth(the norm may be more than 10 mcg). If a person is not in the sun, so much vitamin D must be obtained from food.

What to replace

- Calcium with vitamin D tablets.
- Egg yolks.
– Marine oily fish- mackerel, herring, tuna, mackerel, fish liver (more in halibut and cod), fish oil.
- seafood.
- cottage cheese, cheese.
- vegetable and butter.

Serotonin and endorphins ("happiness hormones")

From sunlight our biorhythms, that is, activity, depend. Serotonin and endorphins are the two main substances that affect our mood. The hormones endorphins give a feeling of lightness, euphoria and calm the nervous system. They sober up extreme situation, dull pain and fatigue (certain nerve receptors are blocked). because of low level there is depression, apathy, unreasonable longing.

The release of serotonin leads to improved mood and mobility. It is formed in the body from the amino acid tryptophan, and therefore foods rich in tryptophan lead to emotional uplift. It's kind of natural antidepressants: the lack of serotonin leads to depression and depression. Antidepressants increase the level of serotonin in the body, but you cannot use medications without a doctor's prescription.

What to replace

Endorphins:
- The room should be well lit. One incandescent lamp contains 100 lux of illumination. For comparison, on a sunny summer day, the illumination is 20,000 lux. Therefore, the illumination of the room should be at least 500 lux.
- Sports - running, swimming, tennis. “The high from the class” is the release of endorphins.
- Sex.
— Chocolate, cocoa, chili pepper.
- A fun way to get pregnant. From the third month of pregnancy, endorphins enter the bloodstream.

Serotonin:
— Dark chocolate, nuts, dates, bananas, tomatoes, avocados, mustard, potatoes, cilantro, milk, paprika.

Tan

Due to the sun, melanin pigment is produced in the skin and it darkens. The tanning process is protective. The properties of melanin allow it to be a photoprotector. It absorbs harmful UV rays and converts them into harmless heat. Melanin allows you to dissipate 99.9% of harmful UV radiation and protect the skin from burns or destruction of cell DNA (the cause of melanoma).

What to replace

- Solarium - tanning type lamps contribute to the production of pigment and the skin acquires a brown tint. However, tanning lamps do not cause all the other reactions that the sun triggers (for example, they do not contribute to the formation of vitamin D).

— Special UV irradiators. Give ultraviolet middle length, which stimulates the production of vitamin D. There are in physiotherapy rooms. They used to be in kindergarten.

Strong immunity

Enhanced by exposure to sunlight metabolic processes. The immune system gets stronger.

The beam of light is decomposed into a spectrum of seven colors (“every hunter wants to know where the pheasant is sitting”). Red and invisible infrared radiation stimulate the immune system. Under its influence, immune cells become more active. Therefore, we get sick less when it is warm and sunny. We lack these long waves in autumn-winter period. Under the influence of the sun, eater cells are formed that eat foreign elements - viruses.

Therapeutic effects - anti-inflammatory, lymphatic drainage, vasodilator. Infrared light promotes weight loss.

What to replace

— Vitamins, fruits, dried fruits.
- good lighting.
- good mood.
- light therapy (system - a light source that combines the visible and infrared parts of the spectrum. There are many healthcare facilities).

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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. depressive state develops against the background of a prolonged psycho-traumatic situation, however, due to the 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, walking on fresh air and sunbathing contribute to prevention and more quick release from depression.

Let's take a look at how lack of sun affects our health in this article.

1. Not only too much, but too little sunlight is linked to the development of some forms of cancer.

Vitamin D deficiency leads to the development of prostate and breast cancer and increases the risk of dementia and schizophrenia.

2. Lack of sunlight harms your heart in much the same way as overeating cheeseburgers.

Studies have shown that vitamin D deficiency caused by lack of sunlight doubles the risk of developing cardiovascular diseases in men.

3. Your neglect of sunbathing leads to depression.


The less sun you get during the winter months, the higher your risk of developing seasonal depression. Symptoms of the disease can be very intense: mood swings, anxiety, sleep problems, and even suicidal ideation.

4. Women are 200% more likely to develop seasonal depression than men.

It is also important to remember that average age when seasonal depression is diagnosed for the first time - 18-30 years. But in people over 60 years of age, seasonal depression is almost never found.

5. Those who like to sit on the Internet at night, scrolling through the news feed on social networks, it's time to take care of their health.


If you like to include your electronic devices before going to bed in the dark, be careful, because the radiation that comes from them knocks down our circadian rhythms The body's "internal clock", leading to sleep problems and even insomnia.

6. The more sleep you get, the more resistant you are to the flu.

Will have to pay high price for preferring the computer to sleep. How much sleep you get affects your immune system and your body's ability to recover from past illnesses.

7. Lack of sunlight affects your child's vision.


Do you want your child to have acute vision, and he could make out the inscriptions in the distance? It turns out that children who spend more time in the sun have a reduced risk of developing myopia. So instead of video games, send your child to play outside.

8. Night vigils and night shift work significantly undermines your health.

A link has been found between the tendency to work under artificial light and the occurrence of breast cancer, prostate cancer, diabetes, cardiovascular disease and obesity.

9. Sunbathing can prevent the development of obesity.

In addition to vitamin D, sunlight provides the body with nitric oxide (NO). It is he who regulates the most important physiological processes including metabolism. Therefore, sufficient insolation will provide you with an ideal metabolism and prevent overeating.

The unconditional factor that ensures the maintenance of life on the planet is sunlight. Despite the fact that the Sun is very far from the Earth (as much as 149 million kilometers!), The surface of our planet receives an amount sufficient for life. solar energy, including infrared and ultraviolet radiation, which human eye unable to see. Only half of one billionth of all solar radiation reaches the earth, however, the Sun is the main source of energy for all natural processes that exist on the globe. The entire biosphere exists only thanks to sunlight.

Research carried out over ten years by scientists from medical center at the University of Washington in Seattle, proved that not only the absence, but simply the lack of sun adversely affects a person. Thanks to sunlight, the human body produces serotonin, a hormone responsible for a large number of physical processes. This hormone is also called the happy hormone. The lack of serotonin causes winter depression. When people in winter time Wake up in the dark, go to work in the dark and come back with the power already on. street lighting, their body receives an insufficient amount of energy necessary for active life. The result is discomfort, depression, health problems, and even a slowdown in brain activity.

Science Daily published notes from researchers studying the impact environment per person. They collected weather data from NASA satellites to measure sunlight exposure across the United States. A team of researchers from the University of Alabama at Birmingham found a direct link between low sunlight exposure and an increase in depression. And among the depressed turned out to be high percentage those with cognitive impairment.

Scientists from the University of Washington research group have found that when there is a lack of sunlight, problems with joints or lymphatic system. The lack of vitamins A and D, which the sun gives us, leads to insufficient calcium production, which, in turn, makes our bones brittle: just tripping and falling can lead to many fractures. Israeli scientists from medical clinic Tel Aviv analyzed data from 51,000 people over 50 years of age and concluded that walking under the sun is better at protecting against fractures than taking calcium.

Researchers from the Hadassah University Hospital in Jerusalem have shown that in Greenland and Finland, with the onset of the polar night, women completely stop the process of ovulation. Conversely, in the spring, with the return of a large light period, the activity of the ovaries is significantly activated. This is also proved by the fact that more twins are born in these countries than anywhere else in the world. Moreover, not only in the polar countries, but in any other spring, women dramatically increase the chance of getting pregnant. Israeli scientists came to this conclusion based on a re-examination of more than 600 cases of fertility treatments.

We sleep much more in winter than in summer. And it also has to do with sunlight. In the course of research on the functions pineal gland in the human body, scientists have found that this little gland produces melatonin, which plays important role in maintaining human biorhythms. At night, the level of melatonin in the blood rises sharply. pineal gland increases it under the influence of the hypothalamus, which transmits information about how much sunlight falls on the retina. Less light - more melatonin and, accordingly, lower activity, better sleep.

In 2009, a symposium was held in Rotterdam to study the effect of sunlight on humans. Representatives from 22 countries (scientists, doctors, architects, teachers) presented the results of their research in this area. The main conclusion was the unconditional effect of light on the physical, physiological and psychological condition of people. Thus, American scientists have proved that the lack of sunlight in offices and shops directly affects the decline in performance. Schoolchildren living in apartments with windows to the north, as a rule, are more difficult to study. On the contrary, students in schools whose classes are on the sunny side learn the material much more successfully.

By the way, Israeli scientists in studies published in the journal JAMA also argue that nothing can replace calcium obtained through solar exposure.

The clock will be moved back an hour next weekend. The main reason for the transfer is economic. Thus, our working day will mostly fall on light time days. In addition, the likelihood of depression will decrease, growth will stop colds and even less risk of tooth loss. In any case, our experts are sure of it.

The most active and valuable component of sunlight is ultraviolet radiation, - says Vladimir Ostapishin, doctor medical sciences, professor, director Science Center balneology and rehabilitation of the Federal Medical and Biological Agency of the Russian Federation. - Invisible and imperceptible by any of the senses, it is beneficial for human body. Ultraviolet activates the immune system (in autumn and winter, sores begin to cling to a person), improves metabolism (weight gain is a constant companion of the dark season), increases efficiency (in winter we become drowsy and lethargic). There is evidence that the lack of sunlight adversely affects vision.

Teeth on the shelf...

Autumn melancholy is also a direct consequence of light starvation, explains Rosa Tsallagova, MD, Head of the Department of Preventive Medicine and Fundamentals of Health of the National state university physical education, sports and health them. P. F. Lesgaft. Under the influence of sunlight, the body produces the hormone serotonin, which is also called the activity hormone. It appears exclusively during the day, and is regulated by the intensity of lighting. Serotonin is responsible not only for the regulation of sleep, but also for good spirits - the brighter the sunlight, the higher the dose of serotonin. By the way, some doctors are of the opinion that most depressions do not have any psychological prerequisites. This is pure physiology, they are based on the lack of light.

Have you noticed that your skin is itchy and flaky in winter? The reason is the same - the lack of ultraviolet radiation, due to which the process of formation of vitamin D in the body is disrupted (or stopped). It is converted in the skin from provitamin supplied with food, exclusively under the influence of sunlight. For the same reason, in winter, as a rule, the number of holes in the teeth increases sharply.

Pantry suns

How to make up for the deficit of the sun and neutralize its consequences?

Tip #1

Walk more. But remember: only walks during daylight hours will benefit. To gain the “solar” norm necessary for a normal existence, it is enough to expose your face and hands to the sun for 10-15 minutes a couple of times a week. By the way, it is useless to sunbathe in a solarium in order to replenish the reserves of ultraviolet radiation. The artificial sun cannot replace the real one.

Tip #2

Let the light into your home. Wash the windows (dirty ones block up to 30% of the light) and remove tall flowers from the windowsill (they take 50% of the sun's rays).

Tip #3

Vitamin D stores can be replenished with food. Chief Assistant- fish fatty varieties. The largest number(about 360 units per 100 g) of vitamin D is found in salmon. It is rich and Omega-3 fatty acids, which also help support heart health and suppress different kind inflammation. But even absorbing loading doses vitamin D, you need to walk - in order for it to be absorbed.

Tip #4

The activity hormone - serotonin - can also be obtained from foods. It is found in dark chocolate, pineapples, bananas, apples and plums.

Tip #5

It is useless to fight drowsiness - it is better to surrender to it. The peak of drowsiness is from 13:00 to 17:00. At this time, it is better to take a nap in a chair for 15-20 minutes, and then wake up cheerful and healthy. A short rest perfectly restores working capacity. Plus, every hour you should be distracted from work and rest for 5 minutes.

Tip #6

You can enhance the synthesis of hormones with the help of physical activity - during training, their increased production occurs. Half hour intensive exercise stress increases the concentration of "happiness hormones" by 5-7 times. By the way, in the gym you can solve another winter problem- loss of strength. There is evidence that one of the reasons for this phenomenon is a lack of movement.

Lack of sunlight adversely affects:

Neutralize Negative consequences will help:

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