Lack of sunlight affects the human body. Sunlight – why is its deficiency dangerous in the body?

6 678

Do you feel tired more often in autumn? Are you having (even more) difficulty getting up in the morning? Are you depressed and often catch colds? When the seasons change, many of us complain of not feeling well. This condition is often explained by... lack of sunlight. We suffer not only from an excess of sunlight, but also from a lack of it. Why?

The sun regulates biochemical processes in the body. The sun is not active enough in autumn, and without ultraviolet radiation the reaction leading to the synthesis of vitamin D is impossible. This vitamin affects immune system and mood. In addition, vitamin D improves the body's sensitivity to magnesium, the deficiency of which leads to deterioration in physical condition, insomnia and increased anxiety. People who complain of fatigue and autumn depression most often actually suffer from a lack of vitamin D.

What to do? Vitamin D levels can be partially replenished through animal products. “Vitamin D refers to vitamins that can be both synthesized in our body and stored externally. In any case, even if we actively spent the summer in the sun, the reserves may only last until mid-winter. Therefore, vitamin D must come from food, explains Sergey Sergeev, nutritionist, member Russian society medical elementology. – Its main source is fatty fish, or rather, fish fat, Cod liver. Other sources of this vitamin include meat, egg yolk, and milk.” Natalya Fadeeva, endocrinologist-nutritionist, doctor at the MEDEP Center for Family Dietetics, also advises including sea fish with vegetables in your daily diet, as well as foods containing large amounts of calcium: sesame seeds, cheese, cottage cheese, fermented milk products.

Read also

Vitamin D can also be taken in gelatin capsules, but you need to be careful here. “Under no circumstances prescribe the drug to yourself. IN Lately Cases of hypervitaminosis have become more frequent due to the irrational use of concentrated vitamin solutions. Remember that you can take such drugs only on the recommendation of a doctor,” warns Natalya Fadeeva.

The sun determines the rhythm of our life. sunlight affects the chemical balance in the body, which influences our behavior. Psychiatrist David Servan-Schreiber wrote: “Light determines most of the vital instincts, such as hunger and sexual appetite, and even the desire to explore everything new and unknown.”* In addition, light reduces the level of the hormone melatonin, which regulates the sleep/wake rhythm. “During the period when darkness and twilight prevail over sunny days, melatonin synthesis may be disrupted, and people often complain of drowsiness, apathy, even depression,” says Natalya Kruglova, nutritionist, member of the National Association of Dietetics and Nutritionists. “The fact is that without sufficient lighting, melatonin is not able to transform into the neurotransmitter - serotonin, which is responsible for many functions in the body, including our mood and activity.”

What to do? To compensate for the lack of serotonin, include in your diet foods rich in tryptophan (the amino acid from which serotonin is formed) - dates, bananas, figs, dairy products, dark chocolate.

The sun is the source of vitality. According to experts, in the fall, about 3–8% of the population of northern countries suffer from so-called seasonal depression. Women are especially susceptible to it. Signs of autumn depression include chronic fatigue and drowsiness, problems concentrating, decreased libido, and hypersomnia.

What to do? Required level sunlight can be achieved using artificial lighting. There are, for example, full-spectrum lamps - the radiation distribution curve in them is as close as possible to sunlight, as is the color rendering index. To make waking up more comfortable, special dawn simulators have also been created, often built into alarm clocks. They gradually increase brightness over the course of an hour, simulating sunlight and helping to wake up. You can buy these devices in many online stores (for example, wellness-shop.by, nikkenrus.com, etc.). However, you should prepare in advance for the fact that their price will be relatively high.

Another way to combat autumn depression is luminotherapy. Exposure to broad-spectrum artificial light with a power of 10,000 lux**, which imitates natural sunlight, can combat psycho-emotional disorders caused by lack of sun in autumn and winter. The duration of the session depends on the power of the beam flow, but on average it is 20 minutes. “In Russia, unfortunately, this type of therapy is not yet widespread enough. There are several types of lamps that are used for various procedures - say, the treatment of seasonal affective disorder, cosmetic procedures. However, the duration of the course and the type of lamp must be determined by a specialist, who must also carefully monitor the dynamics of therapy and the patient’s reaction,” says Ekaterina Markova, psychologist, specialist in socio-psychological issues at the MEDSI International Clinic.

Despite the bad weather, don't give up walking! Physical activity helps combat the symptoms of autumn depression. Regular walks on fresh air at least one hour a day will help you quickly bring yourself to good shape. “On sunny days, you need to stay in the fresh air as much as possible so that the sunlight hits your face. This is especially true for those who received little sunlight in summer period, being indoors all day long at work or at home, advises Natalya Fadeeva. – For those who have seen little sun in the summer and do not have the opportunity to travel to the south in winter, a visit to the solarium once a month for 5 minutes will be sufficient. Before visiting a solarium, it is recommended to consult a doctor, as there may be individual contraindications.”

*David Servan-Schreiber, “Guerir le stress, l"anxiete et la derpession sans medicaments ni psychanalyse,” P., 2003.

** Lux – unit of illumination

Historically, some people have to live where there is so little sun that it affects their health. Especially if you don't do anything about it.

The cloudiest cities in Russia

In some cities of the Fatherland, the international sun delivers less light due to cloudy weather.

Number of cloudy days per year in some Russian cities:

1. Yakutsk — 223 days
2. Murmansk — 209 days
3. Yuzhno-Kurilsk — 194 days
4. Nizhny Novgorod - 182 days
5. St. Petersburg — 180 days
6. Moscow — 172 days
7. Ufa, Perm, Novosibirsk, Petropavlovsk-Kamchatsky - about 168 days
8. Kazan and Khatanga - 157 days
9. Kaliningrad and Saratov - about 140 days
10. Rostov-on-Don - 126 days.

Data: Russian State Hydrometeorological University / ngzt.ru

But, by the way, on the contrary, the sunniest cities in Russia, whose residents, perhaps, can no longer read the article from this point on: Troitsk, Omsk, Khabarovsk, Vladivostok, Irkutsk, Krasnodar.

However, the closer we get to December 22 (the shortest day), the less sun there is throughout the Northern Hemisphere, which sometimes entails serious health consequences.

The reason for seasonal changes in mood and well-being is a change in the production of hormones, directly related to the degree of illumination.

Sun deficiency affects: the cardiovascular system, endocrine system, reproductive system, immune system, nervous system, mood and biorhythms, for the renewal of skin, hair and nails. In addition, with sun deficiency, the production of vitamin D, one of the most important in the body, is disrupted.

Vitamin D deficiency

Vitamin D is largely synthesized by our body under the influence of direct sunlight (ultraviolet radiation). Accordingly, the closer December 22nd is (or if you suddenly moved from Krasnodar to St. Petersburg), the less vitamin D appears in your body.

A deficiency of this important vitamin can have serious consequences.

Increased risk of cancer . In 1980, Cedric Garland and Frank Garland published the results of their research in the International Journal of Epidemiology -A sufficient amount of vitamin D in the body significantly reduces the risk of colon cancer. The idea that sunlight could protect against cancer was first formulated in 1937 by Sigismund Peller and Charles Stephenson. Then, in 1941, they discovered that cancer mortality depends on the latitude of residence: the closer to the equator (the more sun), the less people dies of colon cancer.

Later, information appeared about the importance of vitamin D in the fight against other types of cancer. The numbers published in the review Vitamin D for Cancer Prevention: A Global Perspective by Garland and co-authors are impressive. People who spent enough time in the sun or took calcium and vitamin D by mouth (1,100 IU of vitamin D and 1,450 mg/day of calcium) had a 50% or greater reduction in their risk of prostate, breast, or colon cancer.

About a dozen mechanisms of how vitamin D works on immunity have been proposed: the “sunshine vitamin” regulates growth, cell differentiation and apoptosis, inhibits vascular growth, has an anti-inflammatory effect, and some others.

Vitamin D deficiency and seasonal weight gain

Lack of vitamin D is also suspected by scientists to be one of the reasons for weight gain (or rather: one of the reasons for excess calories).

Vitamin D is necessary for the production of leptin, a special hormone that is responsible for the feeling of fullness during meals. If it becomes smaller, it is more difficult to satisfy hunger, regular portions seem small, a person begins to consume more calories and inevitably gains weight.

Scientists from Sweden conducted an experiment: they examined more than 100 fat people, 70% of whom had a lack of vitamin D in their bodies. All study participants were prescribed it in the form of supplements, and after 2 months, most of them began to lose weight - despite the fact that no one limited them in food.

How much vitamin D do you need and how to get it

In principle, a person who eats a varied diet, regularly and spends a long time outdoors, should not lack vitamin D. But the problem is that modern look life involves closed spaces and monotonous, quick meals.

To get 400 IU of the vitamin, you need to eat 150 g of salmon or 900 g of cod daily.

However, we rarely eat fatty fish every day and therefore we cannot do without the sun. And the further north you live, the more important it is for you to eat fatty fish, eggs, liver and catch the available sun rays.

Sunbathing quite long periods are required. Here is one of the recommendations: 30 minutes in the sun every day. If you sunbathe at a latitude corresponding to Spain or California, then 12 minutes sunbathing per day with 50% of the body exposed will give you 3000 IU per day.

Can a solarium help?

Yes, but not just anyone. Many lamps produce a different UV spectrum, not the same as that of the sun - ultraviolet with wavelength A (320-400 nm) has a milder effect on the skin, gives a tan, but poorly corresponds to solar radiation. But wavelength B (280-320 nm) is more consistent with what is necessary for the production of vitamin D.

The proportion of spectrum B waves emitted by lamps is indicated in the characteristics of solarium lamps.
For example, the designation: UVB 1% means that of the total radiation of the lamp in the UV range, 1% is UV-B. This value in different types lamps varies from 0.1% to 6%. Lamps with UV-B radiation greater than 4% are used only in the USA and are not produced for Europe.

Therefore, solarium is different from solarium and the amount of vitamin D received from a session depends on the characteristics of the lamps and does not directly correspond to the degree of tanning obtained.

In addition to solarium and fatty fish, you can replenish some forms of vitamin D in the body with the help of food additives, for example, in the Zozhnik edition, this jar is regularly used in the autumn-winter period:

Serotonin deficiency due to lack of sun

However, a lack of vitamin D is not the only disadvantage caused by a decrease in light in life.

Lack of light is associated with a depressed state of mind and a tendency to depression. When light hits the retina, a nerve impulse is sent to the brain: it’s time to produce serotonin. This “hormone of happiness” has a calming effect, relieves nervous tension, relaxes and gives a feeling of pleasure.

You can stimulate the production of serotonin by eating turkey, bananas or chocolate. These products contain the amino acid tryptophan, from which the happiness hormone is produced. But in any case, a lack of light contributes to a serious decrease in serotonin levels.

In Moscow, the duration of sunshine on an average December day is no more than 2 hours. There is 300 times less light in a room in the autumn-winter period than outside on a bright sunny day.

Actually, the most effective method the fight for serotonin - more light. In northern countries (and during the USSR for residents of the north), the use of special lamps is strongly recommended to compensate for the lack of light in autumn and winter.

Light therapy is considered natural method getting rid of depression, which can significantly improve your condition. Moreover, for residents of the north, even during the Soviet era, health prevention through light therapy was mandatory. And there are even special lamps for this:

The illumination of light therapy lamps ranges from 2500 to 10,000 lux, which is equivalent to sunlight on a summer day. For a therapeutic effect, 2 weeks are enough, and the result of the session is felt after several days of treatment.

Lamps can be used even during work, installing them at the desired distance from the computer screen (during a healing session, lamps are usually placed at a distance of 30-40 cm from the patient). For successful treatment, it is recommended to conduct sessions in the morning in order to “recharge” with energy for the whole day.

However, you can do without special lamp- just walk outside more, even on a cloudy day, and block out the light less with sunglasses.

Trouble falling asleep due to lack of sun

Another unexpected problem that many people face. Normally, in the evening the body begins to produce the hormone melatonin; when its concentration increases, we feel the desire to go to bed. If it is not enough, we remain active and cannot fall asleep.

The mechanism for reducing melatonin in winter: its production requires not only darkness (before bed), but also light. The fact is that the production of this hormone requires the same serotonin, which requires light.

All recipes for lack of sun

So, here is a list of “recipes” for the lack of sun in our body. And the further north and darker the situation outside your window, the more important it is for you not to ignore these tips.

1. Eat more foods rich in vitamin D and promoting serotonin production(and above all fatty fish: salmon). As a last resort: use vitamin D supplements. Also, lean on foods that promote the production of serotonin: bananas, chocolate, turkey, apples, plums, pineapple.

2. Walk more and more often, exposing as much bare skin as possible to the sun.. But even in cloudy weather, walking is useful: the illumination is much higher than indoors and has a positive effect on you.

3. Go to the solarium, or better yet, fly to the sea for a couple of weeks in December-January. If this is not possible, just click on the points above.

4. Buy a light therapy lamp(but a trip to the sea is still better).

5. Exercise. Power training They also increase the level of serotonin that we need so much during the dark season.

Let's try to figure it out. Under the influence of ultraviolet radiation, the body produces serotonin and endorphins are the main “hormones of happiness”. These substances have a positive effect on blood clotting processes and allergic reactions. If your hormones are at their normal level, you are guaranteed a passionate personal life, vigor and good mood.

Tatiana Lurie
Cosmetologist at the White Garden Beauty and Health Center

To compensate for the lack of serotonin, many begin to eat grief with sweets: Food rich in carbohydrates activates the release of insulin, which stimulates an increase in tryptophan levels in the blood. What does new have to do with it? characters, you ask? Tryptophan is an amino acid from which serotonin is synthesized. But it’s difficult to call such a solution ideal: weight gain usually upsets modern citizens, and the circle closes.

But that is not all. As we know from the biology course, when the sun goes down the human body begins to lack vitamin D(calciferol). The latter helps strengthen the immune system, skeletal system and tissues, helps remove heavy metals from the body, and makes it possible to absorb other vitamins and minerals.

Under the influence of ultraviolet radiation, metabolism is activated and the functioning of the circulatory system improves. The sun's rays affect the centers of the brain that control the reproductive and endocrine systems. The body also releases biologically inert NO3 nitrite and turns it into nitrate and nitric oxide, which lower blood pressure and reduce the likelihood of heart attacks and strokes.

The sun has an antibacterial effect, the number of acne and rashes decreases, wounds and cuts heal faster. Sunbathing is one of the the best means for the treatment of rickets, osteomalacia, psoriasis, useful even for coronary heart disease.

In general, after all that has been said, it becomes clear why we flutter around so carelessly and feel good on fine days. It’s a pity that in the cool season, when the sun’s rays are moderately intense and are ready to bring only benefits, there are beautiful clouds and freezing rain outside the window.

What to do?

1. To get started, see a therapist. The doctor will assess your health and help you choose preparation containing vitamin D.
2. Try to highlight several hours a week for fitness(best on the street). Long walks accompanied by blood-invigorating music are also suitable. Physical activity combined with fresh air is what you need to release endorphins and serotonin. Ideal to complement sports activities activity in the bedroom, but for this you will have to wake up one more person from hibernation.
3. Sign up for a session at a beauty salon (or better yet, a course - consult a cosmetologist about the duration) LED therapy. Imagine: you are lying with a special mask on your face, and it glows either red or blue. These magical LEDs affect microcirculation and metabolic processes in the skin. This normalizes the functioning of the sebaceous glands, improves turgor, and evens out wrinkles.

All life on Earth, including humans, are constantly under the influence of our heavenly body - the Sun. And, despite all the benefits of civilization that we have achieved, primarily electricity, we still get up and go to sleep according to the Sun. Our general well-being and simply our state of mind depend on its rays.

This is most noticeable in those periods when we are forced, for the sake of economic gain, to move the clocks forward or back an hour. or in winter time of the year. Many of us are immediately feeling the effects of these changes.



How does sunlight affect human health?

The most valuable thing that sunlight gives to a person is ultraviolet radiation. It makes our immune system work - but, just in the autumn-winter period, many people begin to get sick, when there is little light. During these same dark seasons of the year, many people gain excess weight, since the lack of ultraviolet radiation negatively affects our metabolism. In winter, people are more sleepy and indifferent, but in summer, the opposite is true. Because bright sunlight increases performance, and its lack reduces it.

Surely many people have felt unwell in the fall just because there is also a lack of sun at this time. And this is not surprising. The fact is that in sunlight the human body produces the hormone serotonin, and its second name is the activity hormone. It is produced during daylight hours and is regulated by light intensity. This hormone regulates our sleep and keeps us alert. Therefore, many experts suggest that the causes of most depression are not a person’s personal problems, but a simple lack of sunlight.


Lack of ultraviolet radiation also affects our skin. For example, in winter, when there is low light, the skin begins to itch and peel. This happens due to a disruption or cessation of the formation of vitamin D in the body.

In winter, holes in teeth begin to form more often than ever.
There is even an opinion that a lack of sunlight has a bad effect on human vision.

How to make up for the lack of sunlight for a person?

Tip #1

Walk more. But remember: only walking during daylight hours will bring benefits. To gain the “solar” norm necessary for a normal existence, it is enough to expose your face and hands to the sun a couple of times a week for 10-15 minutes. By the way, sunbathing in a solarium in order to replenish ultraviolet radiation is useless. Artificial sun cannot replace the real one.

Tip #2

Let the light into your home too. Wash the windows (dirty ones block up to 30% of the light) and remove tall flowers from the windowsill (they block 50% of the sun's rays).

Tip #3

Vitamin D stores can be replenished with food. Chief Assistant- fatty fish. Largest quantity(about 360 units per 100 g) of vitamin D is found in salmon. It is also rich in Omega-3 fatty acids, which also help maintain heart health and suppress various types of inflammation. But even when absorbing heavy doses of vitamin D, you need to walk in order for it to be absorbed.

Tip #4

The activity hormone - serotonin - can also be obtained from foods. It is found in dark chocolate, pineapples, bananas, apples and plums.

Tip #5

It is useless to fight drowsiness - it is better to give in to it. The peak of the drowsy state is from 13 to 17 hours. At this time, it is better to take a 15-20 minute nap in a chair, and then wake up alert and healthy. A short rest perfectly restores performance. Plus, every hour you should be distracted from work and rest for 5 minutes.

Tip #6

You can enhance the synthesis of hormones with the help of physical activity - during training, their increased production occurs. Half an hour of intense physical activity increases the concentration of “happiness hormones” by 5-7 times. By the way, in the gym you can solve another winter problem - loss of strength. There is evidence that one of the reasons for this phenomenon is lack of movement.

Lack of sunlight negatively affects:

* skin regeneration, hair growth

* mood

* immune system

* performance

* cardiovascular system

* hormonal status

Neutralize Negative consequences will help:

* walks

* sports training

* good sleep

*meal including fish, fruit and dark chocolate

The meaning and benefits of sunlight, its effect on the human body cannot be compared with anything! It is only thanks to sunlight that we can use our eyes properly.

Thanks to the rays of the sun, vitamin D is synthesized in our body, which, in turn, affects the absorption of calcium and phosphorus. Sunlight also affects our mood; a lack of sunlight can lead to loss of strength, depression, apathy and a general deterioration in a person’s well-being.

The human nervous system is formed and develops only in conditions of sufficient sunlight. Sunlight can stop development infectious diseases, being a “natural antiseptic”. It is capable of killing some fungi and bacteria located on our skin. Sunlight affects the number of red blood cells in our body and increases hemoglobin.

How does the absence of the Sun affect the state of our body?

It is not possible to compensate for the lack of sun only with food and vitamins; you need the right balance of nutrition, daily routine and active walks in the fresh air. More about this from a medical point of view:

The impact of light on the retina of the eye is great. It triggers many physiological processes that allow the body to be in an active state. The main effect of sunlight is to stimulate serotonin and suppress melatonin production. Excessive melatonin activity in winter has a depressing effect on the body, causing drowsiness and lethargy. Exactly the same effect can be observed when reducing luminous flux due to heavy and prolonged cloudiness.

In cloudy summer conditions, it is very difficult for the body to recover after a long winter. Winter depression is a common phenomenon, caused by a reduction in... daylight hours, lack of sunlight.

Daily regime

To support the body in conditions of low light activity, it is necessary to maintain the correct daily routine. The pineal gland is responsible for circadian rhythms and the production of melatonin, so a clearly structured sleep and activity schedule will help nerve cells cope with the lack of light. You need to sleep in the dark and be awake in the light. If you also balance your diet, you will have a higher chance of having a full summer, despite the weather.

The diet requires a proper ratio of proteins and the “right” fats of Omega-6 and Omega-3 groups. Unsaturated fats, unlike saturated fats, lower blood cholesterol levels, which is why they are called “correct”. The sources of Omega-6 unsaturated fatty acids in the body are vegetable oils: olive, sunflower and flaxseed. Omega-3 fatty acids are found mainly in fatty fish, pumpkin seeds, soybeans, walnuts and dark green leafy vegetables. Most people consume too much Omega-6 and not enough Omega-3. The optimal ratio of fatty acids: Omega-6 - 80% and Omega-3 - 20%. It turns out that you need to eat 1.5-2 kg of fatty sea fish every week. It's no surprise that modern diets are often deficient in Omega-3s. The overall diet should contain about 20% fat, about 30% protein, and the remaining 50% carbohydrates.

It is generally not possible to saturate the body with serotonin using foods, since pure form it is not contained anywhere. You can compensate for the deficiency with products containing the precursor of serotonin - tryptophan: cheese, rabbit or chicken meat, cottage cheese, eggs, dark chocolate, fish, nuts, seeds, etc. Sweets can stimulate the production of the joy hormone, but there is a danger of exceeding the amount sufficient for the production of serotonin . Choosing sweet, seasonal fruits will help! Consuming fast food and a general overload of the diet with “wrong” fats and fast carbohydrates will have a negative impact on the body’s condition.

Light therapy

Medicine offers light therapy in the fight against seasonal depression. Light therapy is the use of fairly bright rays, which, unlike direct sunlight, do not contain ultraviolet radiation. Thanks to powerful optical properties, polarized light is able to directly affect intracellular functional parts. Thanks to this, the processes of metabolism and synthesis of substances necessary for normal life are accelerated. As a result, the tone of all tissues increases, immunity increases, regenerative properties become significantly better, and pathogenic processes are inhibited or even eliminated. Light therapy is used not only for seasonal depression, but also for late sleep syndrome, desynchronization biological clock associated with sudden changes in time zones.

Vitamin D

A separate role in the development of depressive disorders is given to vitamin D, which is involved in protein metabolism. nerve cells. Its deficiency leads to inhibition of nervous processes and the development of symptoms such as decreased attention, memory, fatigue, and drowsiness. The sufficiency of this vitamin stimulates the production of serotonin and dopamine, which are responsible for good level activity of nerve cells. It is worth noting that the synthesis of vitamin D does not depend on daylight hours, but on ultraviolet rays.

Despite the important role of vitamin D, it is strictly prohibited to prescribe it yourself. Excessive use has toxic consequences and requires hospitalization. You can find out about a deficiency and determine the required dose of vitamin D only from the results of a blood test. It is also necessary to be careful when using vitamin-mineral complexes, since an overdose of such drugs is no less dangerous than a deficiency.

It is important not only to eat right and give the body enough time to rest, but also to add walks and physical exercise. They will have a positive effect on your well-being and the condition of your blood vessels, which also suffer in unfavorable weather. Active walks in the fresh air activate the production of important hormones and neurotransmitters. Required for the production of serotonin physical exercise, regular sports, long walks, good rest and even pleasant memories.

Sunlight plays an even greater role in plant life and oxygen production on our planet. It is difficult to overestimate the importance of the Sun for all inhabitants of the Earth. It is not for nothing that for many millennia our ancestors revered him as God, who gives life to all living things!