Doctor: The amazing benefits of sunbathing 10 minutes a day

Vitamin D is synthesized by the body when the skin is exposed to sunlight. It is not only good for bones and joints but also plays a role in regulating immunity and preventing chronic diseases.

"Vitamin D deficiency is common in Vietnam, even though it is a tropical country with a lot of sunshine. The main cause is the modern lifestyle that makes people rarely go outdoors, afraid of sun exposure, especially women and office workers. Covering up, using sunscreen all over the body or living in a polluted environment also makes the skin not receive enough UVB rays to synthesize vitamin D," Dr. Tran Thi Minh Hanh, Head of the Department of Nutrition and Dietetics, Hoan My Saigon Hospital shared on the sidelines of the Scientific Conference "Comprehensive approach and new technology in modern medicine" held on October 25.

According to Dr. Hanh, vitamin D is not found in many foods but is mainly synthesized by the body when the skin is exposed to sunlight, especially UVB rays. These rays are strongest from 10am to 3pm, helping to convert pre-vitamin D on the skin into an active form in the blood.

Dr. Tran Thien Minh Hanh shared at the conference

PHOTO: AT

Vitamin D is not only important for the skeletal system but also plays a role in immune regulation, preventing chronic diseases such as type 2 diabetes, cardiovascular disease, and metabolic syndrome. Many studies have shown that low vitamin D levels are associated with poorer insulin sensitivity, impaired glucose metabolism, and an increased risk of diabetes. In people with adequate vitamin D, the immune response is also better, helping to reduce the risk of infection, especially during the cold season when the flu virus is active.

Doctor Hanh recommends that just sunbathing for 10-15 minutes a day, exposing the arms, legs, and back is enough to help the body synthesize natural vitamin D without needing to supplement too much. However, it should be noted that going out in the sun before 9am will help the body stay healthy because of exposure to natural outdoor space, but it is not enough to synthesize vitamin D because at that time UVB rays are not enough. The elderly, patients with little physical activity or kidney disease should be advised by a doctor to supplement vitamin D through medication, with appropriate dosage and form, avoid using it on your own because vitamin D is fat-soluble and can accumulate and cause poisoning if overdosed.

Sunlight is a free gift that provides vitamin D to the body, but it needs to be used properly.

ILLUSTRATION: AI

"Sunlight is a free gift that provides vitamin D to the body, but it needs to be used properly. With 10 minutes of proper sun exposure every day, between 10am and 3pm, it will help the body stay healthy, increase resistance, reduce minor illnesses and prevent many chronic diseases," Dr. Hanh shared.

The best time to get exposed to sunlight to receive UVB rays is when you see your shadow under the sun falling equal to or lower than your height, around 10am to 3pm. At that time, UVB rays are strong enough for the skin to synthesize vitamin D effectively."

Also at the 2025 Annual Scientific Conference organized by Hoan My Saigon Hospital, more than 30 in-depth research topics, covering many important fields such as Cardiology, Digestion, Endoscopy, Orthopedic Trauma - Spine, Neurology - Stroke, Diagnostic Imaging, Oncology, Intensive Care, Urology, Nutrition, Nursing... were presented and discussed by leading experts from many major hospitals in Ho Chi Minh City.

Dr. Nguyen Ngoc Bao Long, Director of Hoan My Saigon Hospital, shared that the 2025 scientific conference continues the spirit of scientific research over the years, constantly innovating and improving the quality of medical examination and treatment, aiming at the goal of comprehensive, humane and advanced medicine for community health.

Source: https://thanhnien.vn/bac-si-loi-ich-tuyet-voi-cua-phoi-nang-10-phut-moi-ngay-185251025183107246.htm