Be careful of the trend on social networks: Sunbathing at 12 noon helps strengthen bones?

According to health experts, sun exposure to synthesize vitamin D is a scientifically recognized health support method, especially in preventing osteoporosis, supporting the immune system and reducing the risk of some chronic diseases.

However, sunbathing at noon (12 o'clock) is not a good choice and can even be harmful to your health.

Safe time to sunbathe is before 9am or after 3pm

Photo: AI

Why should not sunbathe at 12 noon?

Associate Professor - Doctor - Doctor Cao Thanh Ngoc, Head of the Department of Internal Medicine and Orthopedics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that from 10am to 3pm, UVB rays - the type of rays that help synthesize vitamin D - peak. But also during this time, UVA rays (accounting for 95% of the rays reaching the earth, causing aging) and UVB rays (creating vitamin D but can cause skin burns) reach their strongest index, which can damage the skin, increasing the risk of sunburn, skin aging and skin cancer if exposed for too long or not properly protected.

In Vietnam, ultraviolet radiation at noon often exceeds safe levels, especially during hot seasons.

How to sunbathe properly and safely

According to Dr. Cao Thanh Ngoc, to sunbathe properly and safely, we need to pay attention to the following:

• Safe time for sun exposure : Before 9am or after 3pm. At this time, UV rays are still enough for the body to synthesize vitamin D, but the risk of skin damage is lower.
• Duration : About 10-15 minutes each time, 3-4 times per week. Depending on skin color, age and geographical location, duration may vary.
• Sun exposure area : Sun exposure should be limited to areas such as the face, arms or legs (no need to expose the whole body).
• Do not apply sunscreen to skin that will be exposed to sunlight for a short time, but after exposure, cover or apply sunscreen if you continue to go out.
• Special populations such as the elderly, people with chronic illnesses, or people who rarely get outside may need to take oral vitamin D supplements under the guidance of a doctor.

Doctor Cao Thanh Ngoc recommends that sunbathing helps synthesize vitamin D, but it should not be done at noon when ultraviolet rays are very strong. Choose the right time, sunbathe in moderation and combine with a diet rich in vitamin D or supplement if necessary. This will help strengthen bones, support the immune system while ensuring safety for the skin and overall health.

Supplement foods such as eggs, salmon, mackerel... to increase vitamin D.

Photo: AI

How to supplement vitamin D

Specialist Doctor 2 Dinh Tran Ngoc Mai, Department of Nutrition - Dietetics, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, said that Vitamin D is important in calcium absorption, ensuring the sustainability of the musculoskeletal system, maintaining a healthy immune system and reducing the risk of some cancers .

There are many ways to supplement and increase vitamin D absorption such as taking supplements, sun exposure, and eating foods rich in vitamin D.

Recently, to limit the harmful effects of improper sun exposure that increase the risk of skin cancer, recommendations for treatment and prevention of vitamin D deficiency do not recommend sun exposure, but instead recommend supplementing foods or medications containing vitamin D.

We can supplement foods such as eggs, salmon, mackerel, vitamin D-fortified milk, vitamin D-fortified breakfast cereals, and vitamin D supplements in pill or liquid form. These are effective ways to ensure adequate daily vitamin D intake.

Source: https://thanhnien.vn/can-trong-trao-luu-tren-mang-xa-hoi-phoi-nang-12-gio-trua-giup-xuong-chac-khoe-185250511181233767.htm