Yes, sunbathing can replenish calcium
The principle of sunbathing to replenish calcium:
Ultraviolet B from the sun can act on the human skin, causing the conversion of 7-dehydrocholesterol. in vitamin D, which is absorbed into the blood and metabolized by the liver and kidneys to become active vitamin D. The latter can exert biological effects in several tissues and organs such as the intestines, kidneys and bones, and can promote the absorption of calcium and phosphorus. , and can directly adjust bone metabolism, thereby achieving the effect of calcium supplementation. Although some vitamin D can be supplemented through diet, around 80% still needs to be synthesized through the pathways mentioned above.
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Calcium cannot be supplemented by glass:
Ultraviolet rays from sunlight are divided into ultraviolet A, ultraviolet B and ultraviolet C. Almost all UV-C is 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. 2% can reach the earth's surface. They do not have strong penetrating power and will be absorbed by transparent glass. However, ultraviolet B can promote mineral metabolism and the formation of vitamin D in the body. it can therefore be separated by glass. Sunbathing cannot promote the absorption of calcium.ultraviolet rays from the sun 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 deep layers of the skin, but can cause spot 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.
Most people can spend 10 to 20 minutes in the sun each day. It is shorter for children and longer for older people, but it is generally recommended to do so in 30 minutes. People whoLive at high altitudes and in long-term low-intensity hypoxic environments should extend their duration of sun exposure 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 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 vitamin C, which can inhibit pmelanin reduction and prevent sun spots.
Can cotton clothing worn in winter be exposed to sunlight to replenish calcium?
Exposure to sunlight cannot replenish calcium.
The function of sunbathing is to increase the synthesis and production of vitamin D3 in the body. Vitamin D3 can help with calcium absorption, thus indirectly acting as a calcium supplement!
However, it is not easy to increase the body's production of vitamin D3 by spending time in the sun.
Research shows that you need to expose more than 30 cm of your upper arms and bask in the sun for 60 to 90 minutes to produce the vitamin D3 your body needs for a day. I would like to ask if anyone has seen anyone able to meet the above requirements when basking in the sun in winter?
The safest and most effective wayIt is therefore more reliable to go to the hospital to check your vitamin D level and to take vitamin D3 directly if necessary.
Most modern people work indoors and have few opportunities to bask in the sun. In addition to those who are afraid of tanning and do not dare to bask in the sun, there are actually many people who are deficient in vitamin D3! Especially pregnant women! According to some statistics, 91% of 9-week pregnant women have a vitamin D3 deficiency. I didn't calculate it specifically. Regardless, virtually all of my pregnant patients take vitamin D3 supplements. Because only a few do not need to be completed.
Wear cotton clothes in winter to enjoy the sun and replenish calcium.
Wearing cotton-padded clothing in winter can expose your hands and face to the sun. LWearing 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 the absorption of ultraviolet rays. 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 moment tobask in the sun
In winter, this is 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 time you spend in the sun each time should not be too long. You can gradually increase it by 5 to 10 minutes and try not to sunbathe for more than 30 minutes each 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 a suitable environment
It is better to go to a community or park with lawns and shrubs, because such an environment is calmer and the air is fresher. Adults and children can easily get into a good mood, itIt is therefore 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 never taken cod liver oil or calcium tablets are not suitable for sunbathing.