The therapist called it necessary to leave the house in the gloomy autumn

20:52, November 15, 2023

The minimum amount of sun exposure per month is 78 hours; October and November significantly reduce the desire and ability to be outside, but doctor Oisana Makhmudova explained how a lack of sunlight can affect the body.

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The main property of sunlight is to stimulate the production of vitamin D in the body. This vitamin is responsible for the absorption of calcium and phosphorus in the intestines, as well as for the proper distribution and deposition of these minerals in the bones.

Long-term vitamin D deficiency increases the risk of osteoporosis and fractures.

Also, light waves hitting the retina of the eye are converted into nerve impulses. One of these impulses stimulates the sleep substance of choice, melatonin.

This hormone regulates circadian rhythms, is involved in antioxidant activity and affects the production of serotonin. Lack of sunlight leads to sleep problems, depression and decreased activity.

Vitamin D deficiency can also result in a variety of symptoms: colds, fatigue, aching bones, digestive problems, slow skin regeneration, brittle bones and problems with teeth, hair, memory and attention.

Lack of sunlight is also associated with excess weight gain, polycystic ovary syndrome, endometriosis and other diseases.

During the dark season, it is important to get as much sunlight as possible.

A few tips from Oisana Makhmudova include going outside on sunny days, cleaning windows and opening curtains wide to let light into the room, moving your desk closer to the window, and using special light therapy lamps.

In addition to lighting, it is important to include foods rich in vitamin D in your diet – turkey, sea fish, fruits, engage in physical activity more often and take vitamin D3 supplements, Rossiyskaya Gazeta reports.

It is important to remember that excess vitamin D can also be dangerous. To determine the correct dose of vitamin D3, it is recommended to consult a specialist. The need to consult a specialist also arises when health problems arise.