Sunbathing and bone health

With the accelerated pace of life and the increase of work pressure, more and more people are beginning to pay attention to their health, especially bone health. Bones are related to the protection, linkage and maintenance of normal functions of various systems of the human body, and are very important for the normal functioning of the human body. Sunbathing as a simple and easy health care method has gradually gained popularity. However, do you really understand the scientific sunbathing of the back? Below we will introduce the popular science knowledge related to sunbathing in sections, hoping to be helpful to you.

1. We know that moderate sun exposure has many benefits to health. What are the specific reasons for the beneficial effects of sun exposure on health?

1) Vitamin D synthesis: Natural sunlight is the main external stimulus for vitamin D synthesis. When the skin is exposed to sunlight, ultraviolet B (UVB) stimulates the conversion of 7-dehydrocholesterol in the skin into vitamin D3. Subsequently, vitamin D3 is further converted into the active form of vitamin D in the liver and kidneys. Vitamin D in the body is beneficial for calcium and phosphorus absorption, regulates bone metabolism, enhances spinal bone density, prevents spinal osteoporosis, and helps maintain and improve the health and strength of the spine, which is essential for bone health.

2) Enhance immune function: Appropriate exposure to sunlight can enhance the function of the immune system. Studies have found that sunlight can stimulate the skin to produce an antibacterial protein called interferon, which can enhance the body's antiviral ability, regulate immune function, and effectively improve the ability to resist viruses and bacteria.

3) Regulate the biological clock: Sunlight is an important signal for regulating the body's biological clock. It can help adjust the body's sleep-wake cycle and establish a fixed wake-wake connection, which is very important for maintaining a normal biological rhythm.

4) Improve mood: Sunlight stimulates the brain to release serotonin, a neurotransmitter associated with mood improvement. In addition, sunlight can increase the level of endorphins in the body, which is a natural painkiller and happiness hormone.

5) Promote blood circulation: Appropriate exposure to sunlight can dilate blood vessels under the skin, thereby promoting blood circulation and increasing the body's metabolic rate.

6) Sterilization and disinfection: Ultraviolet B (UVB) in sunlight has a natural bactericidal effect, which can reduce harmful bacteria and fungi on the skin and have a protective effect on the human body.

2. Are there any risks in sunbathing your back?

The sun shines on the back, warming the back, soothing the muscles and promoting blood circulation. Everything has two sides. Although moderate exposure to the sun is good for health, excessive exposure to the sun may lead to some negative effects. The specific possible risks are as follows:

1) Skin cancer: Prolonged exposure to strong sunlight, especially sunlight with strong ultraviolet rays, increases the risk of skin cancer. Ultraviolet B (UVB) and ultraviolet A (UVA) are both risk factors for skin cancer.

2) Sunburn: Prolonged exposure to strong sunlight can cause sunburn, which manifests as redness, swelling, pain, peeling, etc., and can also aggravate existing skin diseases.

3) Skin aging: Long-term exposure to sunlight will cause rapid skin aging, which manifests as sagging skin, wrinkles, pigmentation and spots.

4) Eye damage: Strong sunlight, especially ultraviolet rays, can damage the eyes and cause eye diseases such as cataracts and macular degeneration.

5) Immune System Suppression: Excessive sun exposure may suppress immune system function, making the body more susceptible to infection.

6) Vitamin D poisoning: Although vitamin D is beneficial to health, excessive intake or absorption of vitamin D may lead to vitamin D poisoning, which manifests as nausea, vomiting, kidney stones, renal insufficiency, etc.

3. How to sunbathe your back scientifically?

We all know that moderate sun exposure can help promote wound healing and enhance immunity, but excessive sun exposure may cause damage to the skin, so it is important to take appropriate protective measures.

1) Choose the right time to sunbathe: Sunbathing should be done during a time when the sun is not too strong, such as before 10 a.m. or after 4 p.m. During this time, the intensity of ultraviolet rays is relatively low, which is more suitable for sunbathing.

2) Control the duration of sunbathing: People who are sunbathing for the first time or have lighter skin should limit the sunbathing time to about 5 to 10 minutes each time. As the skin adapts better, it can be gradually extended to 20 to 30 minutes, but it should not be too long to prevent skin damage.

3) Apply sunscreen: Before sunbathing, non-exposed areas can be covered and sunscreen applied to protect the skin from UV rays.

4) Dress appropriately: According to personal needs, you can choose to wear thin and breathable clothing, such as vests, shorts, etc., to reduce the area of ​​skin directly exposed to the sun while still allowing sunlight to contact the skin.

5) Keep a safe distance: If you are recovering from a surgical wound or have other health conditions, you should consult your doctor in advance whether back sunbathing is appropriate and follow the doctor's advice.

6) After-sun care: After sun exposure, you should replenish water in time and use moisturizing lotion or aloe vera gel to moisturize and calm the skin. If the skin shows sunburn symptoms such as redness, swelling, and pain, you should take measures such as cold compresses and apply after-sun repair products in time.

7) Avoid continuous exposure to the sun. Take a break from sunbathing your back and avoid continuous exposure to the sun for many days to give your skin time to recover.

8) Choose a suitable environment: Sunbathing should be done in a wide, well-ventilated outdoor environment, and avoid doing it in a closed or poorly ventilated environment.

9) Monitor the UV index: Pay attention to the local UV index and avoid sun exposure during periods of strong UV rays.

10) Pay attention to individual differences: Everyone's skin type and sun exposure reaction are different. You should adjust the time and frequency of sun exposure according to your skin condition.

4. Which groups of people are suitable for back sunning?

Sunbathing has many benefits, such as promoting vitamin D synthesis, enhancing immunity, improving sleep, relieving fatigue, etc. However, sunbathing is not suitable for everyone, including:

1) People who are deficient in vitamin D: Vitamin D is one of the essential nutrients for the human body. It can promote the absorption and utilization of calcium and phosphorus minerals and maintain bone health. However, many people lack vitamin D due to unbalanced diet, lifestyle and other reasons. At this time, they can supplement it through proper sun exposure.

2) People with osteoporosis: Osteoporosis is a common bone metabolic disease that causes thinning and brittle bones. Appropriate sun exposure can promote the absorption and utilization of bone-forming minerals, which helps treat and prevent osteoporosis.

3) People with depression: Depression is a common mental illness that can lead to low mood, insomnia and other problems. Appropriate sun exposure can promote the normal functioning of the body's endocrine system and help alleviate depressive symptoms.

4) People who work indoors for a long time: People who work indoors for a long time are prone to vitamin D deficiency and other problems due to lack of sunlight. Appropriate sun exposure can supplement vitamin D and help maintain good health.

Sunbathing is a simple and easy health care method that has many positive effects on bone health. Sunbathing with scientific methods can not only promote the synthesis of vitamin D, enhance bone density, and prevent bone-related diseases, but also improve mood and reduce stress. However, it is worth noting that when sunbathing, scientific methods should be followed to avoid excessive exposure to the sun to avoid damage to the skin. In short, moderate and scientific sunbathing can be used as an auxiliary means to maintain bone health, allowing us to enjoy the sun while also adding points to our bone health.

Author information: Wang Changqing, attending physician

Unit: Sichuan North Road Sub-district Community Health Service Center - Branch Center (No. 336, Dongbaoxing Road) Department of Traditional Chinese Medicine Acupuncture and Trauma