Wear cotton clothing in winter to enjoy the sun and replenish calcium.
Wearing cotton-padded clothing in winter can expose your hands and face to the sun. Wearing tighter clothing in winter can lead to calcium deficiency due to insufficient sunlight. When doing outdoor activities in winter, if the weather is sunny and sunny, you can take off your gloves and hat, expose your hands and face to the sun, which is both comfortable and replenishing calcium.The ultraviolet rays emitted by the sun are very penetrating. People spend more time in the sun, and ultraviolet rays penetrate the human body and stimulate the activity of vitamin D in the body, thereby promoting calcium absorption and preventing osteoporosis. Of course, the material, density and thickness of clothing all affect radiation absorption.ns ultraviolet. Wear sparse and thin clothing in winter to absorb the sun's ultraviolet rays.
Precautions for calcium supplementation in the sun:
1. Master the right time to bask in the sun
In winter, it's usually around 11am-12pm. noon ; in spring and autumn, generally between 10 and 11 a.m. in summer, between 9 and 10 a.m. The duration of sunbathing should not be too long each time. The duration can be gradually increased from 5 to 10 minutes. Try not to tan for more than 30 minutes at a time.
2. Choose appropriate clothing
It is best not to let your child receive direct sunlight, let alone expose your baby to the sun. Wear a hat for your baby A. a small hat with a brim is essential. In winter, be sure to dress warmly to enjoy the sun.
3. Choose an appropriate environment
It is best toGo to a community or park with lawns and shrubs, because such an environment is calmer and the air is fresher. Both adults and children can easily get into a good mood, so it is best to avoid crowded places when basking in the sun.
4. Be careful what you eat before sunbathing.
Baking in the sun can sometimes cause solar dermatitis. Eating certain foods such as mustard greens, purslane, malanula, and figs and then basking in the sun can easily cause photosensitivity, drug rash, or solar dermatitis. So it is best not to eat these foods before basking in the sun and taking calcium supplements.
5. It is not recommended to bask in the sun on an empty stomach and within an hour after breakfast. Babies with symptoms of rickets or who have neverBut taking cod liver oil or calcium tablets are not suitable for sunbathing.
Does the skin need to be exposed to the sun to replenish calcium?
Yes, the sun can replenish calcium
The sun can replenish calcium The calcium principle:
Ultraviolet B from the sun can act on human skin, converting 7-dehydrocholesterol into vitamin D, which is absorbed into the blood and metabolized by the liver and the kidneys. to become active vitamins D. The latter can exert biological effects on several tissues and organs such as the intestines, kidneys and bones. They can not only promote the absorption of calcium and phosphorus, but also directly adjust bone metabolism, thereby achieving the effect. calcium supplementation. Although some vitamin D can be supplemented through diet, approximately 80% still needs to be synthesized through the pathways.mentioned above.
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:Calcium cannot be supplemented by glass:
The sun's ultraviolet rays are divided into ultraviolet A, ultraviolet B and ultraviolet C. Almost all UV- C are absorbed by the ozone layer and have little effect on us. Ultraviolet A has strong penetrating power and can penetrate most transparent glass and plastics. Most ultraviolet B is absorbed by the ozone layer and less than 2% can reach the earth's surface. They do not have strong penetrating power and will be absorbed by transparent glass. However, the uUltraviolet B can promote mineral metabolism and vitamin formation. D in the body, so it can be separated by the glass. Sunbathing cannot promote calcium absorption.
The sun's ultraviolet rays can harm the skin:
Sun damage to human skin mainly comes from ultraviolet A and ultraviolet B. Ultraviolet A is a long wave that acts slowly on the deeper layers of the skin, but can cause occasional blackening. Ultraviolet B is a medium wave that acts on the surface of the skin and has rapid effects. It can stimulate skin keratinocytes, dilate blood vessels and increase blood flow. It will first turn red and then slowly brown. Excessive long-term exposure can even cause skin cancer.
How to bask in the sun safely and effectively?
6:00 a.m. to 10:00 a.m.? 4:00 p.m. to 5:00 p.m.
MostPeople can spend 10 to 20 minutes in the sun every day, and children with short Some may take longer for older people, but it is generally recommended within 30 minutes. People who live at high altitudes and in long-term low-intensity hypoxic environments should extend their sun exposure time to 30 to 60 minutes per day. In winter, you should also extend the duration of exposure to the sun as much as possible.
The best place to bask in the sun is outside. Even though you must bask in the sun indoors for various reasons, you should open the windows to allow direct sunlight contact with your skin. “Shorts and short sleeves in summer, exposed face and hands in winter” are the best choices. Additionally, sunglasses can prevent eye damage from direct sunlight; hair hats can also be usedalso prevent hair from getting sunburned.
Be sure to drink more water and eat more fruits and vegetables after spending time in the sun to supplement your vitamin C intake. This can inhibit melanin production and prevent sunspots.
Calcium supplementation in the sun has nothing to do with whether or not you have clothes.
Calcium supplementation in the sun:
(1) Ultraviolet rays from the sun can promote the production of previtamin D3 from 7-dehydrocholesterol in the skin, and then convert it to vitamin D3 depending on skin temperature. It is absorbed into the blood by lymphatic transport, then generates active vitamin D through the action of hydroxylase in the liver and kidneys. Active vitamin D can promote intestinal absorption of calcium and phosphorus, promote bone formation, and have the effect of preventing and treating osteoporosis.
(2) The sun's infrared rays can penetrate the skin to the subcutaneous tissues, warm them, dilate blood vessels, and promote blood circulation and metabolism of the whole body.
Choose a good time to bask in the sun
In winter, it is generally around 11 a.m.-12 p.m.;
It is not recommended to bask in the sun . sun on an empty stomach and within an hour after breakfast.
When basking in the sun, do not use glass. Research shows that when a window is tested, less than 50% of ultraviolet rays pass through it. If it is 4 meters from the window, the ultraviolet rays are even less, less than 2% of those present outside.