Vitamin D is key to health and well-being. Serves for modulate immunitywhich helps prevent allergies and problems such as insomnia, anxiety, depression and non-specific neuropathic and musculoskeletal pain, as well as fibromyalgia, have been linked to deficiency of this vitamin. Vitamin D is obtained mainly through exposure of the skin to sunlight, in addition to consuming certain foods.
Spain is a country where some 3,000 hours of sunshine a year but it is also the country where More people have a low level of vitamin D.
Now, the medical community has agreed that the best recommendation to obtain adequate levels of vitamin D It is not taking supplements but prescribe sunbaths to patients. According to a document prepared by experts from the Madrid Health Service, what should be recommended to healthy adults who have a low value in their analyzes is sunbathe 15 minutes a day on your face and arms mainly during the months of October to March. That, and eating foods rich in vitamin D.
Sunbaths or Heliotherapy: what they are and how they are practiced
The heliotherapy It is a method of sun exposure with different therapeutic purposes. At the beginning of the 20th century, before the appearance of antibiotics, the use of the sun as a therapy to combat diseases spread. One of the doctors who popularized heliotherapy was Auguste Rollier.
The sun cure by Auguste Rollier took place in high mountains, where the number of UVA and UVB rays It increases by 4% for every 300 meters of height.
Progressive exposure technique
The sun bathing technique of his Swiss clinic consisted of exposing the patient to the sun for eight days, between 5 and 40 minutes a day.
- The first day: 5-minute sunbath on feet and ankles.
- The second day: the feet and ankles were exposed for 10 minutes and the knees for another 5.
- The following days: legs, abdomen and thorax were added until completing a maximum of 40 minutes in feet and ankles, 35 minutes in knees, 30 in legs, 25 in the abdomen and 20 in the thorax.
- After adaptation: He sunbathed for half an hour daily on his entire naked body, except for his head and neck.
Health benefits of sunbathing
The therapeutic action of the sun It can be used to treat different diseases and ailments.
1. Skin conditions
The skin is one of the organs of the body that best expresses the photoagingbut correct use of sunlight also brings great benefits.
In the psoriasis has proven to be one of the most effective treatmentsyes and in countries like Sweden they prescribe sun baths before medications.
2. Disorders of nervous origin
Sunlight is essential for regulation of neurotransmitters and it is a powerful antidepressant.
Sunbathing is indicated to recover from physical and mental asthenia. It is one of the greatest toners, although its excess can cause greater fatigue.
3. Rheumatic diseases
In rheumatic problemsboth in osteoarthritisas in the rheumatoid arthritis or degenerative processes due to decalcification, sunbathing is beneficial.
4. Thyroid and alteration of the menstrual cycle
Light regulates the secretions of the pineal gland and modulates all hormonal rhythms. It is useful in thyroid gland diseases and in some menstrual disorders.
Nutrients to better protect yourself from the sun
He consumption of ripe fruits and vegetables can help prevent the possible harmful effects of the sun when the season of increased sun exposure begins.
- Beta carotenes. They are precursors of provitamin A, which has antioxidant power. They intervene in the restructuring of the skin and help produce melanin. They also promote the good condition of the skin and mucous membranes. They are found in carrots, mangoes, papayas, peaches and apricots, and also in spinach, cabbage, tomatoes and sweet potatoes.
- Vitamin C. As an antioxidant, it neutralizes free radicals derived from exposure to the sun and Helps repair damage caused by sunburn. Foods rich in this vitamin help regenerate collagen, which provides flexibility to the skin. It is found in oranges, lemons, grapefruits, currants, kiwis, strawberries, green leafy vegetables (especially raw), peppers and tomatoes.
- Vitamin E. It is another powerful antioxidant against free radicals. It is found in unroasted nuts, virgin olive oil, avocado, whole grains, and sunflower and pumpkin seeds.
- Vitamins of group B. Essential for skin health. They are present in whole grainsnuts, green leafy vegetables, fish and lean meats.