Hi all,
Today we will discuss all the important factors but what should we consider while taking sunlight to get maximum benefit.
The SUNSHINE HORMONE
Vitamin D is also known as sunshine Hormone. All the food sources of vit D are also directly linked to the amount of sunlight they receive. The food that we eat if it is directly exposed to sunlight then it will have a higher amount of Vit D and if it is grown in shade or it is not exposed to sunlight then it will have a lower quantity of vit D.
VITAMIN D SYNTHESIS.
There is a whole process of how vit D is formed in the body when the sunlight falls on the skin of the body it reacts with the cholesterol and forms a steroid 7-dihydroxycholesterol, then it goes to the liver and there a hydroxyl group is attached to it and forms 25 hydroxyvitamin D3. This 25 hydroxyvitamin D3 is the one which is diagnosed in the laboratory to diagnose how much quantity of vit D3 is in our body further this 25 hydroxyvitamin D3 goes to kidney and their further Hydroxyl groups are attached to it and it forms Calcitriol, this is the active vit D3. If we take sunlight and we do not expose our body parts or we wear full sleeves and we think that we are receiving sunlight then you may not get sufficient vit D3, but to get better results and to get more vit D3 in lesser time, we should take care to expose maximum body parts to sunlight.
SUNLIGHT EXPOSURE TIMINGS.
If we can expose maximum body parts to sunlight so our body will be able to make the maximum amount of vit D3 within say 10 to 15 minutes as compared to a covered body. Also, you can wear white-colored clothes as these allow sunlight to pass through and reach the skin but avoid dark-colored clothes that do not allow sunlight to pass through and reach the skin.
Now let's discuss what is the correct time to take sunlight. Anytime whenever our body or our skin receives direct sunlight our body can manufacture vit D3. The UV B Rays are actually responsible for this whole process. In the early mornings, the sunrays are quite slanting hence these are not coming efficiently and hence the vit D3 manufacturing process may be slow, while at noon the sun is directly upon us and we get maximum exposure to sunlight/UV B Ray. But the noon Light is quite harsh, and we feel burning sensation rashes or dehydration.
If you take morning sunlight, then it may take a little bit more time to get the desired sunlight, but the light is calm during this period. We can do morning exercises in open places so that way we can take sunlight for maximum time and as well as utilize the time for our exercise. if we take the morning sunlight before 8:00 o'clock then that will be calming and soothing, you will not get any burning sensation it will be good for your skin while giving proper vit D3.
But if you want to get maximum vitamin D3 in minimum time then the noon timings are best. Now the question arises of how much time we should sit while at noon. Here we should simply it before a burning sensation starts while in the sun, we must reduce the exposure time to almost half of their time period so we should not go up to the level of a burning sensation. if you take 3 to 4 days a week then that's enough.
FACTORS
-Pigmentation. Skin pigmentation is also an important factor to decide the time for which you should expose to sunlight.
The people who have less pigment in their skin are quite transparent to it and sunlight penetrates their skin easily for vitamin D3 formation and they get vitamin D3 in lesser time. While those have high melanin concentration or high pigmentation or those who are quite on a darker skin shade here the sunlight is not able to penetrate deeper in the skin, they will get burning session quite late, but they will have to spend more time so that the sunlight penetrates their skin for white him in D3 formation. Hence those who have higher pigmentation should spend more time in sunlight.
- Age: Those who have crossed 50 years should spend more time in sunlight because as we age our liver functions and kidney functions slow down. So, they will take more time to prepare vitamin D3 hence as you age you should spend more time in sunlight.
- Bodyweight: Higher the bodyweight the more time you need to spend in sunlight because the higher fat you have in your body, the same way it requires more vitamin D.
We should definitely take food rich in vitamin D3, but we cannot avoid sunlight as a primary source of vitamin D3. Sunlight is free for everyone and nature is providing it for the benefit of us only we should definitely utilize it to the maximum.
Go out with your family and have fun. Kids these days need to go to school and then tuitions and then coaching and busy on cell phones, so they are not exposed to sunlight. We should take sincere efforts to go out in sunlight.
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21 авг 2024
