How to sunbathe correctly to supplement vitamin D? Is it better to stay in the sun longer?The doctor tells you
According to the latest national nutrition and health status change survey, the overall vitamin D nutrition of the Chinese people is low, and all age groups have not reached the recommended adequate intake (AI) standard. It also pointed out that the Chinese people have the problem of insufficient sun exposure. In addition to diet, people generally know that sun exposure can promote the production of vitamin D in the skin, but how to do it correctly? Hou Jiawei, chief physician of pediatrics at Cathay Hospital, tells you!
Sunbathing helps produce vitamin D. How to bask in the sun correctly?
Vitamin D can promote the absorption of calcium from the wall of the small intestine and is essential for the body to absorb calcium, helping to maintain healthy bones and teeth. In addition, the eighth edition of the National Health Administration’s “Chinese Dietary Nutrient Reference Reference Intakes” mentions that vitamin D is also considered to be related to immune function, diabetes, cancer, cardiovascular disease, frailty, sarcopenia, asthma, etc.
Sunbathing can actually help the body obtain vitamin D. However, Dr. Hou Jiawei mentioned that most people go out and bask in the sun in the morning or evening. However, because the wavelength is wrong and the effect is not strong, the body may still be under the sun for 1-2 hours. Inability to synthesize enough vitamin D.
Dr. Hou Jiawei said that the most effective one is the 280nm wavelength of UVB in the sun’s ultraviolet rays, and the strongest time of this wavelength is from 10 am to 3 pm. It needs to be exposed without any cover such as a hat or sunscreen. For face, neck and arms, sunbathe for 15 minutes each time, 3 to 4 times a week. Excessive sunbathing is not beneficial.
The longer you stay in the sun, the higher your vitamin D concentration will be. Doctors point out 2 reasons
The longer you stay in the sun, the higher your vitamin D concentration will be. Dr. Hou Jiawei pointed out that there are two reasons:
After the skin produces and synthesizes vitamin D after being exposed to the sun, it needs blood to transport vitamin D to other organs for the next activation reaction. If you continue to be exposed to the sun, the sun will convert the vitamin D that has no time to be transported by the blood into other ineffective products. .
The longer you stay in the sun, the darker your skin will be. The darker your skin, the more UVB sunlight will be blocked.
If people want to get vitamin D through sun exposure, they should choose the right time and method. In addition, they can also get vitamin D from their diet. Dr. Hou Jiawei said that deep-sea fish (such as tuna, salmon, etc.), animal livers (such as pork liver, fish liver, etc.), as well as egg yolks, mushrooms and other foods are good sources of vitamins. If you still don’t get enough, , the doctor will recommend the use of active vitamin D3 preparations after evaluation.
2023-09-13 07:55:47
#Sunbathing #supplement #vitamin #Medical #exposure #time #bask #sun #LIFE #CTWANT
