Moderate sun exposure can prevent dementia
2022-06-22
Scientists actually don't think the sun is so scary, and a new study shows that sun exposure can be good for cognitive performance.
Moderate sun exposure can prevent dementia
Recently, a research team from Huashan Hospital affiliated to Fudan University and Qingdao Municipal Hospital affiliated to Qingdao University was published in the British Medical Council Internal Medicine BMC A study by Medicine suggests that moderate sun exposure may reduce the risk of dementia. The study included 362,094 adults from the UK Biobank with a median follow-up of 1.15% over a 9-year period with a first diagnosis of dementia.
The analysis showed a J-shaped relationship between outdoor sun exposure and dementia risk. The risk of dementia was lowest when the average outdoor sun exposure was 1.5 hours per day, 2 hours per day in summer, and 1 hour per day in winter.
The risk of dementia increased by 18.4%, 18.2%, and 13.9%, respectively, when the daily outdoor sun exposure time in average, summer, and winter were shorter than the above thresholds, and the dementia risk increased by 21%, 8.6%, and 21%, respectively, when the daily outdoor sun exposure time was longer than the above thresholds. 24.2%.
Dementia risk increased significantly with shorter outdoor sun exposure and at a relatively slow rate with longer outdoor exposure.
These associations between outdoor sun exposure and dementia risk were more pronounced in people older than 60, women, and those who slept 7 hours per night.
The authors note that this may be because sun exposure promotes vitamin D synthesis by promoting brain health in a number of ways. Sun exposure may also affect cognitive function by regulating circadian rhythms and the body's biological clock. Of course, the outdoor sun should not be too much, otherwise it will increase sunburn, skin cancer, dementia and other diseases.
Where do those who do not bask in the sun suffer?
Several studies have shown that reasonable sun exposure can help reduce the risk of cancer, heart disease, stroke, respiratory disease, etc. It is also beneficial for stabilizing mood, preventing dementia, and increasing hormone levels.
People who don't get enough sun have suffered the following 4 losses.
Osteoporosis
90% of the vitamin D in the human body is synthesized through the skin after being irradiated by ultraviolet rays in the sun. They can promote the absorption of calcium in the human body to strengthen the bones.
Too much sun exposure can lead to vitamin D deficiency and increase the risk of osteoporosis and dementia.
diabetes
A study by the National University of Malaga in Spain found that low levels of vitamin D caused by insufficient sun exposure can increase the risk of obesity and type 2 diabetic dementia.
Depression
Decreased melatonin secretion in the sun can improve people's mood and enhance the body's immunity.
Less exposure to the sun can inhibit the production of the "happy hormone" serotonin in the brain, leading to depression and dementia. Clinically, seasonal depression and dementia due to shorter days and longer nights and reduced sunlight exposure are common.
Risk of various diseases
Not enough sun exposure can also increase people’s risk of heart disease, cognitive impairment, erectile dysfunction, prostate cancer, and mental illness. More sun exposure can help prevent many types of cancer, as well as allergies, asthma, myopia, flu, rickets, dementia, and more. common disease.
How to tell if you need more sun exposure. More than 3 of the following 5 questions are "yes", indicating that it is time for you to get some sun exposure.
Do you do all-round sun protection every day and cover the sun very tightly?
Are you indoors most of the day?
Does the room not face the sun?
Would you rather stay at home on weekends?
have osteoporosis
Take a few degrees of sun exposure
If you're concerned about tanning or increasing your risk of skin cancer, but want to fully enjoy the health benefits of the sun, here are a few ways to minimize the ill effects.
1. Time
Try to avoid 10:00 a.m. to 4:00 p.m. This is the peak period of ultraviolet rays, especially in summer, when the ultraviolet rays are too strong, it can be shortened to less than 15 minutes in the morning and evening.
Looking at shadow length is a good way to find the best time in the day for sun exposure
When the shadow is 2 times or more than the height, the UV index is the safest. You can get a good sun without protection.
When the shadow is within the range of 1~2 times the length of the height, the duration of sun exposure is controlled to be about 20 minutes, which is the safest and less prone to dementia.
UV rays can damage skin within 30 minutes when shadow is shorter than height
If the shadow length is less than half of the height, UV rays can damage the skin within 15 minutes.
2. Crowd
The time for different groups of people to bask in the sun can be adjusted slightly.
Adults should spend 30 minutes to 1 hour in the sun every day.
Infants and children due to their delicate skin, the sun exposure time can be appropriately shortened to 15 to 30 minutes.
The time for the elderly to reduce the ability to synthesize and utilize vitamin D can be appropriately extended, but it should not be exposed to the sun for too long at a time.
3. Location
Insufficient UV transmittance in the sun through glass is not good for the body to synthesize vitamin D. It is best to go to an outdoor environment with better greenery and fresh air.
In case of severe weather such as strong winds, the effect of basking in the sun near the glass at home is stronger than no exposure.
4. Parts
In addition to the head and limbs, the back is also the key point when basking in the sun.
You can open your arms and palms to face the sun, imagine that the sun is shining all over your body, and take a deep breath. When you feel tired, lower your arms and repeat this action for 15 minutes. After that, rub your hands and warm your face and take a walk. Wear sunglasses to prevent glare.
5. Food
After sun exposure, you can drink green tea, eat some fruits and vegetables rich in vitamin C, and properly supplement foods rich in vitamin B3, such as animal liver, chicken breast, salmon, pork, avocado, mushrooms, etc. to help protect the skin.
6. Repair after sun exposure
If the skin becomes hot, red or stinging after staying in the sun for a long time, it should be repaired after sun exposure at night. Use a cold compress with a wet towel slightly below body temperature to calm and repair the skin, and then perform hydrating, moisturizing and other care.
People living in high altitude areas such as Qinghai and Tibet, and those who have been engaged in outdoor work for a long time should pay attention to sun protection.
People with photosensitivity who are taking photosensitizing drugs such as sulfonamides and quinolones are better to follow the doctor's advice to do sun protection.
The frail, hypertensive, heart disease patients and other people should do what they can to avoid accidental dementia.
In addition, it is not recommended to go to the beach for sunbathing or even to use artificial ultraviolet rays when there is no sunscreen. If you spend a long time outdoors, you can apply sunscreen or physical sunscreen in moderation.
Moderate sun exposure can prevent dementia
Recently, a research team from Huashan Hospital affiliated to Fudan University and Qingdao Municipal Hospital affiliated to Qingdao University was published in the British Medical Council Internal Medicine BMC A study by Medicine suggests that moderate sun exposure may reduce the risk of dementia. The study included 362,094 adults from the UK Biobank with a median follow-up of 1.15% over a 9-year period with a first diagnosis of dementia.
The analysis showed a J-shaped relationship between outdoor sun exposure and dementia risk. The risk of dementia was lowest when the average outdoor sun exposure was 1.5 hours per day, 2 hours per day in summer, and 1 hour per day in winter.
The risk of dementia increased by 18.4%, 18.2%, and 13.9%, respectively, when the daily outdoor sun exposure time in average, summer, and winter were shorter than the above thresholds, and the dementia risk increased by 21%, 8.6%, and 21%, respectively, when the daily outdoor sun exposure time was longer than the above thresholds. 24.2%.
Dementia risk increased significantly with shorter outdoor sun exposure and at a relatively slow rate with longer outdoor exposure.
These associations between outdoor sun exposure and dementia risk were more pronounced in people older than 60, women, and those who slept 7 hours per night.
The authors note that this may be because sun exposure promotes vitamin D synthesis by promoting brain health in a number of ways. Sun exposure may also affect cognitive function by regulating circadian rhythms and the body's biological clock. Of course, the outdoor sun should not be too much, otherwise it will increase sunburn, skin cancer, dementia and other diseases.
Where do those who do not bask in the sun suffer?
Several studies have shown that reasonable sun exposure can help reduce the risk of cancer, heart disease, stroke, respiratory disease, etc. It is also beneficial for stabilizing mood, preventing dementia, and increasing hormone levels.
People who don't get enough sun have suffered the following 4 losses.
Osteoporosis
90% of the vitamin D in the human body is synthesized through the skin after being irradiated by ultraviolet rays in the sun. They can promote the absorption of calcium in the human body to strengthen the bones.
Too much sun exposure can lead to vitamin D deficiency and increase the risk of osteoporosis and dementia.
diabetes
A study by the National University of Malaga in Spain found that low levels of vitamin D caused by insufficient sun exposure can increase the risk of obesity and type 2 diabetic dementia.
Depression
Decreased melatonin secretion in the sun can improve people's mood and enhance the body's immunity.
Less exposure to the sun can inhibit the production of the "happy hormone" serotonin in the brain, leading to depression and dementia. Clinically, seasonal depression and dementia due to shorter days and longer nights and reduced sunlight exposure are common.
Risk of various diseases
Not enough sun exposure can also increase people’s risk of heart disease, cognitive impairment, erectile dysfunction, prostate cancer, and mental illness. More sun exposure can help prevent many types of cancer, as well as allergies, asthma, myopia, flu, rickets, dementia, and more. common disease.
How to tell if you need more sun exposure. More than 3 of the following 5 questions are "yes", indicating that it is time for you to get some sun exposure.
Do you do all-round sun protection every day and cover the sun very tightly?
Are you indoors most of the day?
Does the room not face the sun?
Would you rather stay at home on weekends?
have osteoporosis
Take a few degrees of sun exposure
If you're concerned about tanning or increasing your risk of skin cancer, but want to fully enjoy the health benefits of the sun, here are a few ways to minimize the ill effects.
1. Time
Try to avoid 10:00 a.m. to 4:00 p.m. This is the peak period of ultraviolet rays, especially in summer, when the ultraviolet rays are too strong, it can be shortened to less than 15 minutes in the morning and evening.
Looking at shadow length is a good way to find the best time in the day for sun exposure
When the shadow is 2 times or more than the height, the UV index is the safest. You can get a good sun without protection.
When the shadow is within the range of 1~2 times the length of the height, the duration of sun exposure is controlled to be about 20 minutes, which is the safest and less prone to dementia.
UV rays can damage skin within 30 minutes when shadow is shorter than height
If the shadow length is less than half of the height, UV rays can damage the skin within 15 minutes.
2. Crowd
The time for different groups of people to bask in the sun can be adjusted slightly.
Adults should spend 30 minutes to 1 hour in the sun every day.
Infants and children due to their delicate skin, the sun exposure time can be appropriately shortened to 15 to 30 minutes.
The time for the elderly to reduce the ability to synthesize and utilize vitamin D can be appropriately extended, but it should not be exposed to the sun for too long at a time.
3. Location
Insufficient UV transmittance in the sun through glass is not good for the body to synthesize vitamin D. It is best to go to an outdoor environment with better greenery and fresh air.
In case of severe weather such as strong winds, the effect of basking in the sun near the glass at home is stronger than no exposure.
4. Parts
In addition to the head and limbs, the back is also the key point when basking in the sun.
You can open your arms and palms to face the sun, imagine that the sun is shining all over your body, and take a deep breath. When you feel tired, lower your arms and repeat this action for 15 minutes. After that, rub your hands and warm your face and take a walk. Wear sunglasses to prevent glare.
5. Food
After sun exposure, you can drink green tea, eat some fruits and vegetables rich in vitamin C, and properly supplement foods rich in vitamin B3, such as animal liver, chicken breast, salmon, pork, avocado, mushrooms, etc. to help protect the skin.
6. Repair after sun exposure
If the skin becomes hot, red or stinging after staying in the sun for a long time, it should be repaired after sun exposure at night. Use a cold compress with a wet towel slightly below body temperature to calm and repair the skin, and then perform hydrating, moisturizing and other care.
People living in high altitude areas such as Qinghai and Tibet, and those who have been engaged in outdoor work for a long time should pay attention to sun protection.
People with photosensitivity who are taking photosensitizing drugs such as sulfonamides and quinolones are better to follow the doctor's advice to do sun protection.
The frail, hypertensive, heart disease patients and other people should do what they can to avoid accidental dementia.
In addition, it is not recommended to go to the beach for sunbathing or even to use artificial ultraviolet rays when there is no sunscreen. If you spend a long time outdoors, you can apply sunscreen or physical sunscreen in moderation.
