There are various factors that affect a child’s height, and sunlight exposure is one of them. Sunbathing at specific times of the day is encouraged for children, but do you know why? Here are some scientific facts that explain how sunlight can help increase height, along with appropriate sunbathing methods for improving body shape in children and adolescents.
How does sunlight exposure impact height?
Our bodies can obtain vitamin D through our daily diet or by synthesizing it under the skin through exposure to sunlight. However, the ability to synthesize vitamin D depends on factors such as skin pigmentation and the region where we live. Melanin in our skin absorbs UVB radiation, which inhibits the synthesis of vitamin D from 7-dihydrocholesterol. This initial vitamin D compound is inactive and then further hydroxylated in the liver to form vitamin D3, which plays a role in the bone development process.
Vitamin D plays an important role in enhancing the absorption of calcium in the small intestine and stimulating the process of bone resorption and calcium reabsorption. Its primary function for bones is to regulate calcium and phosphorus levels in the blood, promoting mineralization in bones and increasing bone density. Vitamin D also supports the synthesis of collagen, a protein essential for forming new bone tissue.
Taking calcium supplements with vitamin D can prevent the accumulation and deposition of excess calcium. Adequate levels of vitamin D also help prevent bone-related diseases like osteoporosis. In some cases, calcium supplementation alone may not be effective without sufficient vitamin D, which is why it’s often referred to as the “sunshine vitamin
How to sunbathe effectively to increase height?
To increase height effectively, it’s important to sunbathe correctly on a daily basis. The best time to sunbathe is before 9 am or after 3 pm when the sun’s rays are less intense. A sunbathing session only needs to last for 10-15 minutes. Another way to ensure effective vitamin D synthesis is to engage in outdoor activities rather than sitting still while sunbathing. Gentle exercise under mild sunlight can help replenish vitamin D, strengthen bones and joints, and promote growth.
The benefits of sunbathing for health
Exposure to sunlight can have numerous benefits on our physical and mental health.
Improved sleep quality:
Our body requires melatonin, a hormone that regulates sleep quality. Sunlight helps regulate our circadian rhythm, which signals our body when to increase or decrease melatonin levels. Studies have shown that sun exposure during the day can increase melatonin production in the evening, leading to better sleep.
Reduced stress:
Melatonin also has the ability to reduce stress levels and help regulate melatonin production naturally. By sunbathing properly, you can limit unnecessary stress. Engaging in outdoor physical activities such as cycling, walking or running during mild sunlight hours can further improve this effect.
Increased serotonin levels:
Sunlight increases the level of serotonin in the body, which helps improve mood, calmness and focus. Increased sunlight exposure can also reduce the symptoms of seasonal affective disorder, a type of mood disorder that often occurs during fall and winter when there are fewer daylight hours.
Maintained strong bones:
Sunlight helps synthesize vitamin D under the skin through the ultraviolet radiation mechanism, which is an essential component for nurturing bones. Vitamin D helps maintain calcium in the blood and transfers it to bones. This, in turn, helps prevent brittle, thin or deformed bones and supports better movement and growth.
Supports weight loss:
Research suggests that regular sun exposure in the morning may lead to a better body mass index (BMI) and ideal weight, independent of physical activity levels or calorie consumption. This is because sunlight affects the metabolism rate, which impacts 20% of BMI.
Boosts immune system:
Vitamin D acts on immune cells in the body through an autocrine mechanism, regulating innate and adaptive immune responses to the environment. Vitamin D deficiency can increase the risk of infection and impair the immune system. Regular sun exposure can help maintain a strong immune system to protect the body from foreign organisms, bacteria, and viruses.
Improves skin health:
Sun exposure, when done properly and for a short period of time, with a suitable UV index, can improve skin health. It can reduce inflammation and promote wound healing. However, excessive sun exposure, especially in harsh sunlight or polluted environments, can negatively impact skin health.
Reduces the risk of diseases:
Sunlight exposure is linked to reducing the risk of certain diseases such as multiple sclerosis, type 1 diabetes, and some types of cancer. This is achieved through the synthesis of vitamin D under the skin during sunbathing, which enhances the immune system, reduces inflammation, and prevents harmful activities from foreign organisms. However, excessive sun exposure can also increase the risk of skin cancer, so it is important to find a balance between getting enough sunlight and protecting the skin from damage.
Here are some important things to keep in mind when sunbathing:
To maximize the benefits of sun exposure while minimizing its potential harm, it is recommended to sunbathe before 8-9am or after 3-4pm, depending on the level of sunshine. Avoid sunbathing during peak hours from 10am to 4pm when the sun’s rays are strongest. A daily exposure of 10-20 minutes is sufficient for vitamin D synthesis under the skin. Start with short exposure time and gradually increase it as the skin gets accustomed to sunlight.
Skin color affects the ability to synthesize vitamin D. People with more melanin, which determines skin color, have darker skin and are advised to sunbathe for more than 5-10 minutes to produce optimal amounts of vitamin D. Melanin protects the skin from the harmful effects of UV rays but inadvertently hinders vitamin D synthesis.
People with fair skin are more susceptible to sunburn and skin damage, so they should take protective measures such as wearing sunglasses, hats, or using sunscreen. Exposure to sunlight can also cause dehydration, so it is essential to maintain adequate water levels by drinking more water before and after sunbathing.
Apart from sunbathing, healthy lifestyle habits are crucial for optimal growth rates and reaching the standard height early, particularly for those under 20 years old. Tips for improving physique quickly include getting enough sleep (at least 8 hours a day), consuming a balanced diet rich in protein, calcium, and other essential nutrients, engaging in physical activities that promote bone growth (such as running, swimming, or jumping), practicing good posture, and avoiding smoking, alcohol, and other unhealthy habits that can stunt growth.
A daily diet should consist of adequate nutrition and balanced levels of recommended nutrients for the appropriate age group. Regular exercise or sports activities can promote bone elongation, increase growth hormone production, improve nutrient absorption, and protect bones.
Getting enough sleep is crucial for bone relaxation and growth. It is recommended to go to bed before 10 PM and sleep for 8-10 hours a day, including nap time. Avoiding factors such as alcohol, beer, cigarettes, fast food, carbonated drinks, and processed foods in daily habits and lifestyle can help prevent bone damage.
Maintaining proper body weight and adjusting posture can also ensure bone health. Using supplements to compensate for nutrient deficiencies in cases of poor absorption or lack of investment, preservation, and processing in daily meals is recommended.
The effectiveness of sunbathing for height increase depends on factors such as timing, duration of exposure, skin type, UV index, and environmental quality. To reduce the risk of damage and ensure optimal synthesis of vitamin D under the skin, it is important to follow the guidelines for sunbathing that have been mentioned previously. Adopting a healthy lifestyle and maintaining regularity can also increase the potential for achieving optimal bone health.
