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Many people experience various complaints of illness due to vitamin D deficiency. Skin problems, lack of calcium, brittle bones, excessive weight, depression, diabetes and others. Actually do not bother to overcome these complaints, because some of the needs of vitamin D can be met through exposure to sunlight that every day shining on the earth.
What is vitamin D?
Vitamin D is a fat-soluble vitamin that plays a role to increase the absorption of calcium, magnesium, and intestinal phosphate. Very few foods contain vitamin D. The main source of this vitamin is the synthesis of cholecalciferol in the skin from cholesterol through chemical reactions that depend on exposure to sunlight, especially UV radiation B. (1)
UVB radiation with a wavelength of 290-320 nanometers penetrates the unfolded skin and converts 7-dehydrocholesterol skin into previtamin D3 and eventually becomes vitamin D3. Among the factors that affect UV radiation exposure and vitamin D synthesis are season, time, day length, cloud cover, smoke, skin melanin content, and sunscreen.
Some vitamin D researchers advise us to bask in the sun 5-30 minutes between 10 am and 3 pm at least twice a week. Sun exposure to the face, arms, legs, or back without sunscreen usually produces sufficient vitamin D.
Vitamin D deficiency, bone can become thin and fragile. Adequate vitamin D may prevent rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect the elderly from osteoporosis. Other roles of vitamin D in the body are cell growth modulation, neuromuscular and immune function, and reduction of inflammation. Vitamin D modulates some protein-coding genes that regulate cell proliferation, differentiation, and apoptosis.(2)
Skin doctor's advice
Sunrise illuminates Pusong Beach, Lhokseumawe, Aceh. Photo by @fernandes
Dermatologist in India, Dr. Same Rais, said that various skin and hair problems, lack of calcium, and weak bones are triggered by vitamin D deficiency. Some of the main symptoms are hair loss, proximal muscle pain, and joint and bone pain.
“We advise such patients to sit under the sun for five-ten minutes in the morning. In the long run, soaking some morning sun lowers the chances of osteopenia as well,” says Dr. Sama Rais.(3)
Osteopenia is a condition in which bone mineral density is lower than normal, or bone mineral density of T-score between -1.0 and -2.5, which occurs in the body. Osteopenia often occurs in women after menopause due to loss of estrogen. (4)
Other skin specialists, Dr. Geeta Oberoi, also said, the morning sun is beneficial to the body. According to him, people suffering from vitiligo and white patches can benefit by way of sunbathing under the sun.
Vitiligo is a skin condition patch of skin that loses its pigment in the long run. People who suffer from vitiligo, the skin including the fur from the skin to white. (5)
Not only that, sunlight provides so many other benefits to health. As explained by Prof. Dr. Michael Holick, of Boston University School of Medicine and author of The UV Advantage (I-Books, #6.99). Holick says, about 90 to 95 percent of vitamin D from sunlight.
"It is essential for absorbing calcium, keeping our bones healthy, and for protecting against serious chronic diseases later in life such as osteoporosis, Type II diabetes, multiple sclerosis and many common cancers."(6)
Therefore, Dr. Holick suggests that we bask in the sun between five and 15 minutes a day, at least three times a week in spring and summer. This is to increase vitamin D levels.
Benefits of sunlight, among others, can prevent diabetes, defeat depression caused by lack of sun (Seasonal Affective Disorder / SAD), helps prevent Multiple Sclerosis (MS), a disease of the central nervous system, helps keep teeth strong, relieve pain and pain.
Sunlight can also reduce heart disease. According to Dr. Holick, exposing people with high blood pressure to UVB rays in tanning salons lowers blood pressure. In addition, sunlight can reduce the risk of cancer. Research conducted by the US National Cancer Institute found that people exposed to high levels of sunlight were significantly less likely to die from breast and colon cancers.
Another benefit of sunlight for health is to boost the immune system, helping to lose weight. More details visit LINK
Sperm becomes agile and increase libido
Basking regularly in the morning sun can increase the intake of vitamin D naturally while improving the quality of fertility. Experts from the University of Copenhagen have conducted research in Denmark involving 340 men. The researchers also selected 40 samples for full analysis in the laboratory, and measured levels of vitamin D respondents through blood tests.
The researchers concluded that vitamin D could improve sperm quality. Because sperm cells from men whose vitamin D levels are sufficient to be more active swim towards the egg. The sperm cell has a higher motion speed, and has a high penetration power. The results published in the journal Human Reproduction are in line with previous research results that linked the lack of vitamin D and the lack of sperm production.
"Vitamin D is positively associated with sperm motility, which indicates the role of vitamin D in male sperm," Dr. Martin Blomberg Jensen. (7)
In addition to the quality of fertility, sunbathing a few minutes in the sun can increase libido. According to experts from Austria, male testosterone levels can be stimulated with vitamin D. Professor Winfried Marz of the Medical University of Graz, Austria, who worked on the study found that men whose blood stores at least 30 nanograms of vitamin D per milliliter have higher testosterone levels than men with low vitamin D.
Journal of Clinical Endocrinology reported, the results of a study involving 2,299 men, those whose vitamin D needs were met had higher testosterone levels than men who were vitamin D deficient. According to the study, low levels of testosterone did not affect libido. or male libido as well as energy levels. In addition, the hormone testosterone can maintain muscle strength and bone density of men and women.(8)
The right time is exposed to the sun
Afternoon sunshine on the Cunda River, near Pusong Reservoir, Lhokseumawe, Aceh. Photo @fernandes
Sunlight is essential for vitamin D synthesis, but it is very wise to limit skin exposure to sunlight. In addition, experts do not advise us to sunbathe or exposed to the sun early in the morning or late afternoon. You can get the benefits of sunlight from 10 am to 3 pm. This is to reduce the risk of exposure to ultraviolet light.
When the sun is under the horizon or the lower sky bordering the surface of the earth or the sea, as in the early morning or late afternoon sunlight emitted only UVA, and very little UVB rays. Researchers from the Center for Health Research in California, William B. Grant, say, UVA rays have an important role in increasing the risk of melanoma compared with UVB.(9)
According to the cancer expert who is also an andrology expert at the University of Sheffield, Allan Pacey, excessive exposure to sunlight can harm health.
Conclusion
In addition to illuminating the earth every day from morning to afternoon, sunlight provides many health benefits. Therefore, do not be surprised if you get up early and see some people are exercising lightly such as walking in the park or in other open spaces. They are enjoying sunlight that contains vitamin D.
Sunlight recommended by experts is between 10 am and 3 pm to get the benefits of the sun and reduce the risk of exposure to ultraviolet light. In addition, do not get exposed to the sun excessively because it is not good for the body.
Well, if during this time you usually wake up day or afternoon, then try to get up early to feel the warmth of the sun for several minutes. Moreover, while exercising lightly outside the home, you will feel happy and more energetic when the sun shines. Happy trying my friend!
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