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Lack of sunlight is slowly killing us. What happens to a person with a lack of sunlight

In the coming weekend, the clock will be transferred an hour ago. The main reason for the transfer is economic. Thus, our working day will mostly fall on daylight hours. In addition, the likelihood of depression will decrease, the growth of colds will stop, and the risk of tooth loss will become even less. In any case, our experts are sure of this.

The most active and valuable component of sunlight is ultraviolet radiation, ”says Vladimir Ostapishin, MD, professor, director of the Scientific Center for Balneology and Rehabilitation of the FMBA of the Russian Federation. - Invisible and imperceptible by any of the senses, it is beneficial for the human body. Ultraviolet light activates the immune system (sores begin to cling to a person in autumn and winter), improves metabolism (weight gain is an invariable companion of the dark season), and improves performance (in winter we become drowsy and lethargic). There is evidence that a lack of sunlight negatively affects vision.

Teeth on a shelf ...

Autumn blues are also a direct consequence of light starvation, ”explains Roza Tsallagova, MD, head of the Department of Preventive Medicine and Health Fundamentals of the National State University of Physical Culture, Sports and Health named after P.F. Lesgaft. - Under the influence of sunlight, the hormone serotonin is produced in the body, which is also called the activity hormone. It appears exclusively during the day, and is regulated by the intensity of lighting. Serotonin is responsible not only for the regulation of sleep, but also for pep - the brighter the sunlight, the higher the dose of serotonin. By the way, some doctors are of the opinion that most depression does not have any psychological prerequisites. This is pure physiology, they are based on a lack of light.

Have you noticed that in winter the skin itches and peels? The reason is still the same - lack of ultraviolet radiation, due to which the formation of vitamin D in the body is disrupted (or stopped). It is converted into skin from provitamin, which comes from food, exclusively under the influence of sunlight. For the same reason, in the winter, as a rule, the number of holes in the teeth increases sharply.

Pantry Suns

How to make up for the deficit of the sun and neutralize its effects?

Tip number 1

More walk. But remember: only walks in the daytime will benefit. To gain the “solar” norm necessary for normal existence, it is enough to put the face and hands of the sun for 10-15 minutes a couple of times a week. By the way, sunbathing in a solarium in order to replenish the supplies of ultraviolet radiation is useless. Artificial sun cannot replace the present.

Tip number 2

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

Tip number 3

  Vitamin D can be replenished with food. The main assistant is fish of fatty varieties. The largest amount (about 360 units per 100 g) of vitamin D is found in salmon. It is rich in omega-3 fatty acids, which also help maintain heart health and suppress all kinds of inflammations. But, even absorbing shock doses of vitamin D, you need to walk - so that it is absorbed.

Tip number 4

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

Tip number 5

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

Tip number 6

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

Lack of sunlight negatively affects:

  • skin regeneration, hair growth
  • mood
  • the immune system
  • working capacity
  • cardiovascular system
  • hormonal status

To neutralize the negative consequences will help:

  • walks
  • sports training
  • full sleep
  • food including
  • fish, fruit and dark chocolate

The heavenly body controls biorhythms, nourishes physical and mental activity, increases immunity. It affects the performance and mood of a person. The problem of lack of sunlight is relevant for millions of people living north of the 40th parallel. What will help to cope with the lack of sun, we will consider in detail in this article.

Solar radiation sets the body's biological clock, affects the cycle of activity and sleep, fluctuations in body temperature, hormone balance. The close connection between light and health has long been proven by scientists. The most famous was the work of the founder of heliobiology L. Chizhevsky. In medicine, the problem of biorhythm disturbance with a lack of sun and magnetic storms remains relevant.

Adverse effects of lack of sun:

  • increased risk of cardiovascular disease;
  • malfunctions of the endocrine system;
  • decreased production of vitamin D;
  • change in body biorhythms;
  • poor performance;
  • decreased sex drive;
  • inhibition of ovulation;
  • depressed mood;
  • weakening of immunity.

To properly set the internal clock, a healthy person needs lighting for at least two hours daily. Through the eyes, bright light acts on the hypothalamus, which regulates the release of hormones. These active substances regulate many functions.

Effect on hormone synthesis

There is a direct link between lighting and serotonin release. Hormone production decreases with a lack of sun. The female body reacts more sensitively to the emerging hormonal imbalance: headaches become more frequent, increased fatigue and drowsiness disturb, weight gain is underway.

The absence of sunny days in winter provokes depression in people of different sexes and all age groups. According to psychiatrists, 5-10% of the healthy population suffers from seasonal affective disorders.

Vitamin D Deficiency

To transfer tryptophan to serotonin, calciferols are needed: ergocalciferol (D 2) and cholecalciferol (D 3). Lack of light leads to a deficiency of D 3 and severe health effects. The absorption of calcium and phosphorus in the digestive tract is disturbed, other metabolic processes change. The combination of a lack of sun with hypovitaminosis D has a negative effect on bone health and the state of the immune system.

In countries north of 60 °, doctors diagnose the highest prevalence of osteoporosis and multiple sclerosis. A lack of sun for the formation of vitamin D is a typical cause of rickets in children. Bone tissue softens, parts of the skeleton take an ugly appearance. Defects in the form of a “chicken” breast appear, legs are bent, and speech development disorders occur. To receive ultraviolet light, a child must walk in sunny weather with an open face and hands from spring to autumn.

Symptoms of a lack of sun (video)

From the video you will find out that indicates a lack of sunlight.

How to make up for the deficit of the sun?

Helping the body overcome the negative effects of a lack of light is a doable task. For example, the synthesis of serotonin is enhanced by physical exertion. Not only sports, but also physical exercises, outdoor games increase the production of the “hormone of pleasure” by 5 times.

The correct alternation of work and rest

You need to go to bed a few hours before midnight (24 hours). In this case, early rise is facilitated, allowing maximum use of daylight hours. If during the day "rolls" a nap, then you should surrender to it. Drowsiness most often overcomes in the afternoon - from 13 to 15 hours. During this period, it is better to take a nap.

Drug use

With difficulties falling asleep at 22–23 hours, course administration of Melaxen tablets helps. The adaptogen preparation contains a synthetic analogue of melatonin. The medicine is intended to normalize biorhythms and physiological sleep.

In the morning you can take herbal adaptogen preparations: tinctures of aralia, eleutherococcus, ginseng, lemongrass. St. John's wort tincture and oil are antidepressants that help to overcome winter longing and spleen with a lack of light.

Additional lighting

If there is little sun in the area of \u200b\u200bresidence, then even short trips to more southern regions make up for the lack of insolation. Other methods are phototherapy or treatment with bright light from artificial sources.

Tanning salons work mainly in the UV range, but give a different radiation spectrum. This is enough for tanning, but not for vitamin D synthesis.

Special red light bulbs and ultraviolet irradiators compensate for the shortage of sun in autumn and winter. Phototherapy is recommended for seasonal depression, to prevent other disorders caused by light deficiency.

Vitamin D 3 is not produced in the skin during that period of the year when the height of the sun above the horizon is below 50 ° C. At the latitude of Moscow, this time is from late August to late April. If spring and summer are cloudy, rainy, then the skin does not receive enough light. It is good for everyone to walk more on sunny days, but fair-skinned people just need to put their hands and face without sunscreen for 15–20 minutes a day.

Going out and enjoying the warm rays is a pleasant and rewarding experience. Just remember that everything is good in moderation. Simple folk wisdom holds true for tanning. American researchers have established the effect of excess ultraviolet light on the appearance of carcinogens that damage the structure of DNA. Doctors consider prolonged sun exposure to be the main cause of skin cancer.


Essential Vitamins

The lack of insolation for the formation of cholecalciferol in the skin is supplemented with the intake of vitamin preparations. If the child was born in the autumn-winter period, then symptoms of hypovitaminosis D may appear. Assign from infancy for the treatment and prevention of drops of Aquadetrim. The need for vitamin D 3 in children under 12 months is 400 IU (international units), 10 mcg / day.

A child older than 1 year and an adult needs to receive 600–1000 IU of vitamin D in the cold months of the year. Vitamin D 3 Bon oil solution, capsules D 3 600 IU, dragees and drops of Ergocalciferol are taken orally for therapeutic and prophylactic purposes. With a deficiency of the sun, you can drink Duovit multivitamin complexes for women and men, Doppelherz Active Calcium + D 3.

How to eat with a lack of sun?

Stocks of vitamin D, antioxidants and minerals to combat the effects of sun deficiency can be replenished with foods. Greater fish varieties should be included in the diet. Salmon is especially rich in vitamin D and omega-3 unsaturated fatty acids. The latter compounds are important for the health of the heart and blood vessels.

In 100 g of oily fish, the content of vitamin D is from 200 to 400 IU, that is, the amount approaches the daily norm of the child. Against this background, indicators of egg yolks look much more “modest” - from 30 to 60 IU, liver - to 50 IU, butter - about 35 (per 100 g of product).


An analogue of the hormone serotonin, which is not produced with a lack of lighting, is part of natural chocolate, bananas, apples, pineapple.

Useful for the body macro- and microelements, flavonoids and vitamins from other fruits, vegetables, vegetable oils, nuts, legumes, milk. Recently, on the shelves of stores dairy products enriched with vitamin D are widely represented. The fact is that a deficiency of this active substance causes the greatest concern of doctors. Experts say that in the middle and northern latitudes, every second person receives only 50% of vitamin D.

It should be rational to use the priceless natural gift - sunlight. Science does not yet give an exact answer to the question of what level of insolation will bring more benefits with minimal harm to the skin.

Without enough light, skin regeneration is worse, hair fades and falls out. Immunity decreases, persecution of depression and depression. Time spent in the fresh air, physical activity, proper nutrition are necessary for the synthesis of vitamin D and serotonin, which have a significant effect on metabolism, mood and appearance.

With a lack of sunshine, it is necessary to eat marine fish, dark chocolate, fruits, take vitamin D, adaptogens and antioxidants, it is enough to sleep and relax.

The long, dark days of winter, the time spent sitting in front of a TV or computer, or the excessive use of sunscreen -all this can minimize the effects of the sun on the human body. Although it may seem that your tan is the only thing that suffers when you do not get enough sunlight, in fact, your health can also be affected. A lack of sunlight can affect a person physically, mentally and emotionally.

Vitamin D Deficiency

Vitamin D is a nutrient that is essential for maintaining a healthy body, including the formation of strong bones and a healthy immune system. Vitamin D is produced when the skin is exposed to the sun, and thus, lack of exposure to the sun can lead to low levels of vitamin D. A lack of vitamin D can lead to muscle and joint pain, and doctors have also documented a correlation between vitamin D deficiency and an increased incidence of heart attack stroke and heart failure, as well as multiple sclerosis. People with dark skin living in the northern regions are most susceptible to vitamin D deficiency.

Seasonal Affective Disorder

Seasonal affective disorder, or SAD, is a form of depression caused by a deficiency of sunlight. People most often suffer from SAD during the winter months, when the days are shorter and darker. Symptoms of ATS include drowsiness, loss of energy and fatigue, overeating, anxiety, mood swings, decreased sex drive, and decreased concentration. Those suffering from this form of depression may also be more prone to illness or infection due to a weakened immune system. The effects of SBP can vary from person to person. While some people experience only minor mood changes, others may not be able to work fully. Treatment for CAD includes the use of light sessions, antidepressants, and adjunctive therapy. In most cases, SAD symptoms begin to disappear with the advent of spring and the return of sunlight.

Changes in sleep patterns

Lack of exposure to the sun can also affect sleep. Exposure to the sun helps the body determine when the hormone melatonin should be produced. Melatonin helps regulate the body’s internal clock by signaling when it is time to go to bed. In a five-day study conducted by researchers in New York State, children were given glasses that blocked the blue light present in the sun. The results showed that children had slower production of melatonin, and they went to bed an average of an hour and a half later than at the beginning of the study.

Ways to deal with the consequences lack of sun exposure

There are effective ways to deal with the effects of a lack of solar radiation. The easiest way to do this safely is to increase exposure. This means that you need to go outside more often on sunny days or to open the curtains wide so that sunlight enters the room. You should use the recommended amount of sunscreen to prevent excessive exposure to ultraviolet rays on the body, but avoid excessive use of protection, as this may unnecessarily protect your body from the beneficial effects of the sun. During the winter months, you can combat the lack of sun with the help of special lamps. You can also fight vitamin D deficiency by taking it as a drug.

What causes a lack of sunlight?

Darkness, eternal twilight and lack of sunlight - can one imagine a happy, full life in such an environment? After all, sunlight gives us energy, dispels bad thoughts and improves mood. Among other things, it is also necessary for health, so its role in our life is much greater than it seems at first glance, and a lack of sunlight can greatly affect well-being and mood.

According to statistics, most people suffer from depressive disorders, and feel depressed precisely in the autumn and winter, that is, when the activity of the sun decreases and daylight hours become much shorter. Agree that when you wake up at dusk, you really want to stay in bed longer, and when in the middle of the day it begins to slowly darken outside the window and you don’t have the strength to work at all. Drowsiness appears, working capacity decreases, mood worsens.

But as it turned out, the lack of sunlight has a negative effect not only on mood, but also on health and appearance. Under the influence of sunlight in our body, the production of vitamin D occurs, which plays an important role in the absorption of calcium and phosphorus. Thus, sunlight indirectly affects the beauty and strength of our nails, teeth, hair. In addition, a lack of vitamin D leads to a decrease and a bad mood. This explains the depressive state of many people in the winter. What to do with this problem?

The most ideal option is to spend more time outdoors. Especially in summer. Do not sit at home and go out every day for at least a two-hour walk. Two hours of walking is enough to develop a daily intake of vitamin D. In winter, you should not miss the opportunity to take a walk. Even if the day is gloomy, the clouds still transmit ultraviolet sunlight. In this case, it is not necessary to be directly under direct rays, it is enough just to be in a lit place, since ultraviolet light is reflected from surrounding objects and evenly scattered in space.

If you do not have the opportunity to spend so much time daily in the sun, or the daylight in your area is very short, then you can take vitamin D additionally as part of vitamin complexes. Such drugs have long been developed by pharmacists and vitamin D can now be consumed in the form of an aqueous solution. Vitamin D3 is the best digestible.

In addition to vitamin D, under the influence of sunlight, an important hormone such as serotonin, an excellent mood hormone, is produced in our bodies. It increases activity, creates a feeling of joy and reduces the risk of developing depression. But in the dark, melanin is produced. This hormone, on the contrary, is responsible for calming the body, contributing to falling asleep. That is why in winter, when it quickly gets dark on the street, one always wants to go to bed early.

With hormones, the situation is more complicated than with vitamin D. Of course, hormonal complexes for oral administration have also been developed by pharmacists, but they have a lot of contraindications and are not recommended for frequent use. Therefore, the best way to make up for the lack of serotonin is to regularly do street walks in the daytime.

As you can see, the lack of sunlight does not have a very good effect on the body, so to be not only cheerful, but also healthy and beautiful, regularly walk outside in the sun. The sun will definitely give you beauty and good mood!

Each person must have noted that his mood changes depending on the weather. For example, in rainy weather thoughts come more melancholy, but it’s very difficult to be sad in the bright sun. The influence of the sun on a person’s mood was noticed hundreds of years ago, but nowadays it is explained from a scientific point of view.

It is worth noting that the strong influence of sunlight on the emotional state is characteristic only for a temperate (and further to the poles) climate. At the same time, the inhabitants of the countries of the “eternal sun”, i.e. tropics and equator, do not experience such an effect. This is due to the fact that the equatorial zone of our planet and the adjacent territories receive approximately the same amount of sunshine throughout the year. But as you move closer to the poles, the amount of light received (due to the tilt of the earth's axis) varies greatly depending on the time of year.

Why does a person need sunlight?

Solar energy performs two main tasks on our planet: it provides heat and stimulates biosynthesis. From the school curriculum, everyone knows such a process as photosynthesis, during the light phase (i.e., under the influence of sunlight) of which carbon dioxide is absorbed by plants and oxygen is released.

However, in addition to such global influence on the entire planet, the sun affects every individual organism. So the lack of sunlight causes a lot of disturbances in a person: the absorption of calcium is reduced, the condition of the skin, hair and nails is worsened, there is a general drop in immunity, low mood and even depression are recorded.

The relationship of sunlight and vitamin D

Many underestimate the importance of vitamin D, but it is it that promotes the synthesis of the tyrosine hydroxylase enzyme, which in turn is necessary for the production of the “hormone of happiness” dopamine, adrenaline and norepinephrine. With a lack of these hormones, the overall vital energy of the body decreases, and in a person, accordingly, the mood drops. Women are especially affected, whose vital activity is much more dependent on hormonal balance.

It is also known that only 15-20 minutes of exposure to the bright sun is enough to produce a daily amount of vitamin D in the body under ultraviolet radiation. However, from September to March, there is a lack of sunlight in our latitudes, and therefore the concept of "autumn blues" and " seasonal depression ”has become commonplace.

Lack of sunshine and depression

This is not to say that depression is caused specifically by a shortage of sunlight. A depressive state develops against the background of a prolonged psycho-traumatic situation, however, due to a lack of sunshine, a person's resistant functions (both immune and nervous systems) decrease, which makes it more difficult for a person to cope with emotional stresses.

A person in depression becomes lethargic, lethargic, mood is constantly reduced, past hobbies are no longer pleasing. Often this condition is accompanied by sleep and appetite disorders, and can further somatize, that is, develop into a full-fledged somatic disease. Therefore, if for a month or more you notice a constantly reduced mood and apathetic state at home or a loved one, you need to seek advice from a neurologist.

Of course, providing a sufficient amount of sunlight will not cure depression, however, some effect of heliotherapy will nevertheless take on. Nevertheless, in order to get rid of completely getting rid of the disease, it is necessary to undergo treatment by a neurologist and / or psychotherapist.

Treatment of depression in the clinic of neurology Aximed

Depression is treated by the following specialists: neurologist, psychotherapist, psychiatrist, psychologist. Of course, it is almost impossible (and sometimes very harmful) to make a diagnosis on your own, therefore, with any more or less prolonged changes in mood, sensations, disturbances in sleep and wakefulness for no apparent reason, etc., you need to contact a specialist.

Aksimed Clinic specializes in treating a wide variety of neurological diseases and injuries of the nervous system. Qualified neurologists after a detailed and comprehensive diagnosis will be able to make an accurate diagnosis and prescribe treatment.

Treatment of depression is based on an integrated approach, which includes - psychotherapy, medical treatment, physiotherapy and physiotherapy. An experienced psychotherapist at the Aksimed clinic will help the patient determine the cause of this condition and find ways to cope with the situation.

If the symptoms of depression are very pronounced and interfere with normal life, the neurologist can prescribe medication support (antidepressants, sedatives, vitamin therapy), as well as elements of physiotherapy (massage, acupuncture). And, of course, a healthy lifestyle and proper nutrition, walks in the fresh air and sunbathing contribute to the prevention and faster elimination of depression.