Exposure to sunlight can help improve a person's health in several ways. One of the most important benefits of sunlight is that it is a natural source of vitamin D, which is essential for strong bones and a healthy immune system. Vitamin D is synthesized in the skin when it is exposed to UVB radiation from the sun.

In addition to providing vitamin D, sunlight can also help regulate our sleep-wake cycle, also known as the circadian rhythm. Exposure to natural light during the day can help to reset our internal clock and improve our ability to fall asleep at night.

Sunlight exposure has also been linked to improved mood and mental health, possibly due to the release of serotonin in the brain. Sunlight can also help reduce the risk of certain chronic diseases, such as heart disease, type 2 diabetes, and some types of cancer.

However, it is important to note that too much exposure to sunlight can be harmful and increase the risk of skin cancer. It is important to protect your skin with appropriate clothing, hats, and sunscreen, and to limit exposure during peak UV radiation hours.

Sunlight exposure is important for maintaining a healthy lifestyle. Here are some tips on how to increase your sunlight exposure to improve your health:

1. Spend time outdoors: Spending more time outside can help you get more sunlight exposure. Go for a walk, jog, or bike ride in the morning or evening when the sun is not too strong.
2. Schedule outdoor activities: Plan your outdoor activities during the time of the day when the sun is not too strong. This will help you get the sunlight you need while minimizing your risk of sunburn or skin damage.
3. Increase your vitamin D intake: Vitamin D is produced by the body in response to sunlight. However, many people don't get enough vitamin D from sunlight alone. Consider taking a vitamin D supplement or eating foods that are rich in vitamin D such as fatty fish, eggs, and mushrooms.
4. Use sunscreen: When spending time outside, always wear sunscreen to protect your skin from harmful UV rays. Choose a broad-spectrum sunscreen with an SPF of 30 or higher and reapply it every two hours or after swimming or sweating.
5. Be mindful of your skin type: People with fair skin are more susceptible to sunburn and skin damage. Be mindful of your skin type and take extra precautions to protect your skin if you are prone to sunburn.

It's important to remember that too much sun exposure can be harmful and increase your risk of skin cancer. Always be mindful of your sun exposure and take the necessary precautions to protect your skin while getting the benefits of sunlight.

I had a friend who happened to be a non medico. Once she called me complaining of tooth ache and asked if there is a medication that could cure the pain as she had an important event coming up that evening. Well, without proper examination, I am not the person who prescribes medication, but since it was an emergency I suggested her a painkiller. But I asked her to visit her dentist as soon as she gets time.

A week later, we happened to meet at a cafe. I asked her of her toothache and she was okay. But she didn't visit the dentist as the pain subsided and she thought it was okay. Well I wasn't convinced, but I had to let it go. Dental issues are not people's priority in India.

A day later, I got her call at night, complaining of severe radiating pain from her tooth to the ear. Since it was late night and no clinics were open, I suggested her to pack the area with cotton dipped in clove oil and wait for the morning.

Next day, when she visited the dentist, she not only had irreversible pulpitis but the decay had spread to her adjacent tooth. In addition to root canal treatment of the infected tooth, she had to get a restoration done on the other.

So coming to the question,

What is the best habit to become healthy?

Consult your doctor/dentist as soon as you feel something is wrong. Never rely on home remedies or on the counter drugs. Get yourself treated if there is continuous pain or discomfort. One of the most important things I tell my patients during counselling is that Pain is not a disease. It is actually a symtom. Your body is telling you something is wrong that needs your attention. Hence, do not go after treating that pain. Treat the ailment.

Thankyou 😊 ❤️

1. “I will be fit, independent and working at ninety.” Make this the vision of your life, and write down how you can achieve it- What small steps you can take daily and what to avoid in long run. Repeat it evey morning and evening to yourself. Imagine yourself that way. Manifest it and act on it.
2. Fast with a religious boundation that also acts as a body detox. Most of us fear God, so, in his name, commit to fast, not only on food but other dopamine sources you are addicted to. Fasting in any way is a boon to life. For a day in a week, or hours in a day.
3. Talk on phone with your friends and family while walking, or take someone to accompany you, you would walk double and feel half tired than walking alone.
4. Enjoy life, don't live a dead life because overloading yourself can't work forever. There will be a day, a moment when you will give up and abuse your body much harder than before. Choose wisely. Pick low calorie delicious edibles, regulate quantities, fix days, don't mix things that multiply negativity to body and mind. Example, If you travel to an exotic destination, compromise on food, for those who drink (which I don't promote) avoid high calorie snacks.
5. Fill all empty time gaps during the day with positive activities, the time when you munch snacks, smoke, overthink, lie down, replace that with, fruits, meditating, chanting, short walks, singing, writing, watching a learning video, stretching.
6. Fix a time for everything, you must be very strict about timing, if 11 is your sleeping time,nothing must hinder you, no stress, no fun, if 9 is your breakfast time, nothing before that, if you visit a temple at 7 in evening, fix it. Fix your time like you are the secretary to a VIP.

Anubhav Jain

If I got out in the sun for 2 minutes, do I absorb any vitamin D?

Source

You don’t absorb Vitamin D from sunlight, you body makes Vitamin D in response to sunlight.

You might make a little bit of it in 2 minutes but it won’t be enough to keep you healthy. For that, you need 20 - 30 minutes of strong sunlight on your hands and face if not other parts of your body.

Disclaimer:

I believe that if information could speak for itself it would say that it wants to be free, so my answers and posts will not be monetized and this is also my preference when my answers are shared. In fact, I feel so strongly about this that I will block people who attempt to monetize what I write. Thank you for your understanding and cooperation.

Vitamin D is a fat-soluble sterol group compound produced by action of ultraviolet rays on certain provitamins.

The active form of vitamin D or Calcitriol is now considered as a hormone because of presence of receptors, having specific target organs, feedback control mechanism, acts in association with other hormones like PTH ( Parathormone) etc.

Daily recommended dose of vitamin D is as follows:

Note: Vitamin D helps our body to absorb calcium. Sunlight is actually the main source of vitamin D for many people. However, staying in the sun without proper skin protection puts you at risk for skin cancer. If you’re worried about this risk, or live in a northern climate where sun exposure isn’t a year-long guarantee, many foods will provide you with your daily intake of vitamin D.

Source of Vitamin D:

Image: Food sources of Vitamin D.

Vitamin D3 OR Cholecalciferol is synthesized primarily in the specialized skin calls , Keratinocytes, located in the inner layers of the epidermis.

How Vitamin D is synthesized in the body:

Image(Google): flow chart of vitamin D synthesis.

Functions of Vitamin D in the body. Calcitriol exerts its effect on gene expression in the target cells by binding specific receptors.

• Promotes healthy bones and teeth.
• Boosts immune, brain, and nervous system health.
• Regulates blood sugar levels by regulating insulin secretion .
• Enhances lung function and cardiovascular health.

Vitamin D and UV rays relation : skin makes vitamin D naturally when it is exposed to UV rays from the sun. How much vitamin D you make depends on many things, including how old you are, how dark your skin is, and how strong the sunlight is where you live.

Different types of UV Rays :

• UVA rays have the least energy among UV rays. These rays can cause skin cells to age and can cause some indirect damage to cells’ DNA. UVA rays are mainly linked to long-term skin damage such as wrinkles, but they are also thought to play a role in skin cancer.
• UVB rays have slightly more energy than UVA rays. They can damage the DNA in skin cells directly, and are the main rays that cause sunburns. They are also thought to cause most skin cancers.
• UVC rays have more energy than the other types of UV rays. Fortunately, because of this, they react with ozone high in our atmosphere and don’t reach the ground, so they are not normally a risk factor for skin cancer. But UVC rays can also come from some man-made sources, such as arc welding torches, mercury lamps, and UV sanitizing bulbs used to kill bacteria and other germs (such as in water, air, food, or on surfaces).

The strength of the UV rays reaching the ground depends on a number of factors, such as:

• Time of day: UV rays are strongest between 10 am and 4 pm.
• Season of the year: UV rays are stronger during spring and summer months. This is less of a factor near the equator.
• Distance from the equator (latitude): UV exposure goes down as you get farther from the equator.
• Altitude: More UV rays reach the ground at higher elevations.
• Clouds: The effect of clouds can vary, but what’s important to know is that UV rays can get through to the ground, even on a cloudy day.
• Reflection off surfaces: UV rays can bounce off surfaces like water, sand, snow, pavement, or even grass, leading to an increase in UV exposure.
• Contents of the air: Ozone in the upper atmosphere, for example, filters out some UV radiation.
• (Information source: American Cancer Society).

Image: Types of skin cancer caused by UV rays.

Image : Harmful effects of UV rays by UV scale.

So, from 10 am — 4pm is the best time to get UV rays. This would be beneficial for cold countries but for tropical countries like India morning sunshine is the best time, from 5:30am — 7:30 am. (Maximum 9am) and 15 -30 minutes enough to get daily dose of vitamin D.

American Cancer research society suggested that whenever possible, it’s better to get vitamin D from your diet or vitamin supplements rather than from exposure to UV rays. Dietary sources and vitamin supplements do not increase skin cancer risk, and are typically more reliable ways to get the amount you need.

I have discussed much more here than I should have answered. Because to aware the harmful effects of UV rays are much higher than producing Vitamin D.

Thank you so much for asking me this valuable question. I hope my answer will satisfy you. Stay well.😊

Image source: Google

Look at the Sun and try to understand it , then follow some of its characteristics and you will become somewhat Sun like .

1. Sun is the source of all energy , for which it is not dependent on any one . This means you can become an authority , when you can survive without outside support .
2. Sun believes in giving to every one without any discrimination . That is why a king / boss , as an authority , is expected to treat everyone in just and equal manner .
3. Sun is the symbol of discipline and punctuality . Its rising and setting time is fixed and it is visible every day without fail .
4. Sun has not to introduce itself as a boss . Its action alone make people respect the existence of Sun . It does not need crying or a written order to awake living beings and plants as its mere presence does the effect of obedience . An authority or Sun strong personality works in the same way .
5. Sun is always accompanied by two assistants called Mercury and Venus . In our practical life , every authority is provided with a secretary for communication ( Mercury ) and an assistant for helping with personal service ( driver / catering / resting -Venus ) . Without these two , Sun is not able to perform truly .
6. Sun means remaining isolated from masses and maintaining management gap . Sun is not easily accessible and one has to follow levels of protocol to reach the Sun .
7. Sun remains at one place while seekers of benefits ( planets - subordinates) revolve around the Sun . If you cannot give freely to every one something they require , you will not be having strong Sun .
8. Sun can be of 12 types as in 12 different Zodiac signs . Every month , Sun’s effect changes and that means one should adjust with environment but without leaving core characteristics .
9. Sun cannot be available 24 hours and it has to rest for 12 hours after Sun set ( getting out of public eyes ) .
10. Sun is so hot and busy in administration that it has to keep the near relatives and friends separate from its core activities . One can take benefit from Sun only from a safe distance .

There can be no perfect example of Sun personality but Prime Minister Modi fulfills some of the conditions listed above . He followed the characteristics and by the age of 50 , became a Sun for Indians .

Looking at the Sun directly is bad for the eyes. Period. The intense light that includes ultraviolet (UV) radiation from the Sun can damage the retina. This condition is called solar retinopathy and can lead to permanent vision loss.

However, sunrises and sunsets are beautiful to look at. I do not know where you got the information that the morning sun is good for the eyes and the evening sun is bad. The truth is, the sunset is safer to look at (and enjoy the beauty) while the sunrise is not. The reason is simple. When the Sun is rising, it is rising above the horizon and so every second it is getting brighter and brighter until it is brightest when the entire disc of the Sun is above the horizon line. As a result, you cannot watch it safely beyond a certain level, it will begin hurting the eye. The sunset, on the other hand, is just the opposite. The Sun is moving down and so every second, it is getting dimmer - and you can watch it right till the time it is fully below the horizon. In other words, you can enjoy the full sunset whereas you can only watch the sunrise until a small portion of the sun’s disc is above the horizon.

There is no question of good or bad for the eyes. Even while watching the Sunset, there is danger of damaging your eyes. So, do take care.

You don’t necessarily need to be in the sun if the point is to get vitamin D.

Many of us are vitamin D deficient because we no longer are farmers and hunters like our ancestors. There is research that suggest vitamin D deficiency might contribute to a higher chance of metabolic problems (like metabolic syndrome and type 2 diabetes) and may also increase cancer risk. Vitamin D is thought to be important for T-cell function.

Unlike other vitamins which are absorbed via food and don’t require supplement, vitamin D is made by the skin after exposure to sunlight. So there’s a conundrum. We know that sun exposure isn’t necessarily great for those very faired skinned because of skin cancer risk and also we also know that sunlight prematurely ages the skin.

It’s very reasonable to take a vitamin D supplement while monitoring blood levels. The real question is how much. Most of our older vitamin D studies are flawed by inadequate dosing and not checking blood levels.

For example, the average D level of a person with European ancestry who works in doors is in the low to mid-teens. But 30 is the lower limit of normal. Many of the older studies like the Women’s Health Initiative looked at supplementing with 400 iu. That is not a level at will raise a vitamin D from the teens to 30.

Some of the cancer studies suggest that a D level of 40 may be more optimal. There are studies looking at diabetes prevention and one study that I know of in patients with colon cancer testing a vitamin D supplement of 4,000 iu.

The problem with vitamin D is that it’s not a pharmaceutical and the amount of D in any pill within the bottle may not be what is stated on the label. Studies that look at how irregular vitamin supplement is regarding dosing show it’s like the Wild West. Some pills have nothing in them. Vitamin D Potency Varies Widely in Dietary Supplements

So ideally, testing D levels with blood test once or twice a year would be helpful and prudent. As a note of caution; persisting levels of D higher than 50 may lead over time to softening of the bones, osteoporosis.

The researchers found that the age-adjusted cancer incidence was 1,020 cases per 100,000 person-years in the Lappe cohort and 722 per 100,000 person-years in the GrassrootsHealth cohort. Cancer incidence declined with increased 25(OH)D. Women with 25(OH)D concentrations of 40 ng/ml or greater had a 67 percent lower risk of cancer than women with levels of 20 ng/ml or less.

https://www.sciencedaily.com/releases/2016/04/160406165254.htm

Low Levels of Vitamin D Linked to Type 2 Diabetes Risk

Disclaimer:

This answer is not a substitute for professional medical advice. This answer is for general informational purposes only and is not a substitute for professional medical advice. If you think you may have a medical emergency, call your doctor or (in the United States) 911 immediately. Always seek the advice of your doctor before starting or changing treatment. Quora users who provide responses to health-related questions are intended third party beneficiaries with certain rights under Quora's Terms of Service (http://www.quora.com/about/tos).

I am not sure what or where you are reading, but sunbathing is not recommended. It has been proven that there is no such thing as a ‘healthy’ or ‘safe’ tan. Any “tan” is damage caused by the sun.

There were plenty of girls that I knew in college that were pretty much addicted to tanning especially when the ‘tanning salon’ became a thing. I can tell you that the end of the college days, many had faces that looked like catcher’s mitts, old and weathered.

Now this is not to say that you should never go outside. Being outside with the sun and a cool breeze on your face is super for your disposition and mood. You just need to be smart about it and take necessary precautions: hat, sunscreen, protective clothing.

I would not make a habit out of sunbathing anymore. Anyone recommending such is just giving you straight-up, poor advice.

Sun screen is always a good idea. Especially when its cloudy. You wouldn’t think that you could get sun burnt when the clouds are covering up the sun. I assure you, it seems to be worse. I worked at a park district when i was in my early 20’s. We went out, five days a week, and mowed grass all day long. The day was warm enough, but it was cloudy. It rained on an off, so i didn’t bother with sun screen. I was sooo burnt by noon, i looked like a raccoon. From having my sunglasses on. Apparently, the clouds simply provide a filter for straight U.V. light to come through and that is what got me that day. I have worn sunscreen ever since. To answer your question, when ever the sun light is hitting your body for extended periods of time, its potentially dangerous as far as skin cancer is concerned. However, I think your more at risk between 10–2 pm . That’s when the sun peaks, and fry’s our little tan kids. It is less likely that you will get burnt during the times you take your walks, but It is not impossible.

It’s not correct that morning and evening sunlight is good for vitamin D3 synthesis.

The color of your skin

People who have darker skin may also have trouble synthesizing vitamin D from the sun. The pigment melanin, which is more prevalent in people with darker skin, reduces your body’s ability to make vitamin D in response to sunlight exposure. Essentially, this means that people who have pale skin produce vitamin D more quickly than people with darker skin. Skin-color typology is generally arranged into the following categories:

Type I - White; very fair; red or blond hair; blue eyes; freckles

Type II – White; fair; red or blond hair; blue, hazel, or green eyes

Type III – Cream white; fair; with any eye or hair color; very common

Type IV – Brown; typical Mediterranean Caucasian skin

Type V – Dark Brown; mid-eastern skin types

Type VI – Black

In the context of vitamin D production, if you have skin type I to III, you produce vitamin D more quickly than if you have skin type IV to VI. A good rule of thumb is to get half the sun exposure it takes for your skin to turn pink to get your recommended amount of vitamin D. After you have exposed your skin for enough time, cover up with clothing and go back into the shade. A dark-skinned person might need 10 times more sun exposure than a lighter-skinned person to produce the same amount of vitamin D.
The time of year and day

When the rays of the sun enter the Earth’s atmosphere at a steep angle, UVB rays are blocked. This occurs during the early and later parts of the day, and most of the day during the winter. So, if you want to increase your vitamin D, expose your skin to the sun closer to midday to allow for maximum production.

Season
In general, vitamin D levels have been shown to be the lowest during the winter months. In the summer, when the Earth rotates, the angle of sun hitting the atmosphere is optimized for vitamin D production because more UVB reaches the places far away from the equator.

Duration

It is estimated that we should get more than 90 percent of our vitamin D through daily sun exposure. According to the national Institutes of Health, between five and 30 minutes of sun exposure to your unprotected face, arms, legs or back between the hours of 10 a.m. and 3 p.m. two to three times every week is enough for your body to produce all of the D3 it needs.

Improving skin health after excessive sun exposure over the years requires a combination of protective measures, treatments, and lifestyle changes. Here’s how someone can improve their skin:

1. Use Sunscreen Daily

• Why: Even if you’ve had sun exposure in the past, applying sunscreen daily can protect the skin from further damage.
• How: Choose a broad-spectrum sunscreen with SPF 30 or higher, and reapply every 2 hours, especially when outdoors.

2. Hydrate and Moisturize

• Why: Sun exposure can dehydrate the skin and lead to dry, flaky skin.
• How: Use a good quality moisturizer that suits your skin type. Look for products with hydrating ingredients like hyaluronic acid or ceramides.

3. Topical Antioxidants

• Why: Antioxidants help combat free radicals that damage the skin’s collagen and elastin fibers.
• How: Incorporate vitamin C, E, or niacinamide serums into your skincare routine to reduce oxidative stress and promote skin regeneration.

4. Exfoliate Regularly

• Why: Over time, sun exposure can lead to a build-up of dead skin cells, causing the skin to look dull.
• How: Use gentle chemical exfoliants like AHAs (alpha-hydroxy acids) or BHAs (beta-hydroxy acids) to remove dead skin and reveal fresher, smoother skin. Avoid harsh physical scrubs, as they can irritate the skin.

5. Retinoids or Retinol

• Why: Retinoids (prescription strength) or retinol (over-the-counter) help stimulate collagen production, repair sun-damaged skin, and reduce fine lines.
• How: Start with a lower concentration to build tolerance, and apply at night to help speed up skin renewal.

6. Laser Treatments

• Why: Lasers can treat deeper sun damage, including pigmentation, wrinkles, and skin texture issues.
• How: Fractional CO2 lasers, IPL (Intense Pulsed Light), or fractional lasers can help resurface the skin, reduce sun spots, and improve skin tone. Consult a dermatologist to find the best option for your skin type.

7. Chemical Peels

• Why: Chemical peels can help remove the outer layer of damaged skin, improving the appearance of sun spots and promoting collagen production.
• How: Depending on the severity of sun damage, you may choose light, medium, or deep peels. These treatments can smooth the skin and reduce pigmentation.

8. Hydrating Masks and Oils

• Why: Sun exposure can lead to a loss of natural oils in the skin, causing it to feel dry and rough.
• How: Apply hydrating masks or oils, such as rosehip oil or argan oil, to replenish moisture and promote healing.

9. Avoid Further Sun Exposure

• Why: Continued sun exposure can worsen the effects of past damage.
• How: Stay out of direct sunlight during peak hours (10 a.m. to 4 p.m.) and wear protective clothing, sunglasses, and a hat.

10. Eat a Skin-Healthy Diet

• Why: The skin needs proper nutrition to repair itself and combat free radical damage.
• How: Eat foods rich in antioxidants (berries, green leafy vegetables), omega-3 fatty acids (salmon, walnuts), and vitamins A, C, and E to support skin health from within.

11. Professional Consultations

• Why: A dermatologist can offer personalized advice and treatments tailored to your skin’s specific needs.
• How: Schedule regular check-ups for professional skin assessments and treatments, especially for any suspicious moles or skin growths.

Conclusion:

Although sun damage cannot be completely undone, these steps can significantly improve the health, appearance, and resilience of your skin over time. Consistency with skincare and protective habits will help restore a more youthful and radiant complexion.

You have some good answers - but the simple answer is - no, you would not get enough U/V B in that time.

You need to get about 20 minutes, fully naked (depending on skin colour - and I was auburn haired - I’m Celtic descent so need perhaps 15 minutes). Or, in summer, in shorts and short sleeved shirt - pretty much a whole day.

The guide to work to, is that your skin should not (r) not, be more than just the slightest pink. The idea is not to burn (or tan). So you might need to expose yourself this way twice a week. That time will make about 250 micrograms (10,000 IU), of vitamin D, which your body will convert over three days (it isn’t instant) and store in your body-fat. So exposing yourself every four or five days over summer, will store sufficient to carry you though the darkest northern winter.

If you wish to learn more, look up the papers (and youtube videos) of Prof. Michael Holick - who has thirty years of research into the D3 subject.

No, you cannot build a tolerance to sun exposure.

But you can take help of fruits and vegetables to boost your skin natural SPF. Here, I've mentioned 5 super foods that you should definitely include in your diet :-

1. Blueberries are rich in powerful antioxidants that fight off free radicals that can damage skin due to sun exposure and stress. . They’re also rich in vitamin C.
2. Watermelon contain Lycopene which absorbs both UVA and UVB radiation, although it may take several weeks for the skin to become more photoprotective. After a few weeks of daily, juicy watermelon consumption (not too hard to manage in the hot weather!), lycopene can eventually act as a natural sunblock.
3. Nuts and Seeds :- Walnuts, hemp seeds, chia seeds, and flax all contain omega-3 essential fatty acids which helps maintaining your skin’s integrity and are anti-inflammatory, too. Omega-3s also help your body naturally cope with the effects of spending a little too much time in the sun.
4. Carrots and leafy greens :- Our bodies convert beta carotene into vitamin A, which is vital for skin health. Beta carotene provided natural sun protection after 10 weeks of regular supplementatio -n. Leafy Greens are high in the antioxidants, lutein and zeaxanthin. These have been found to protect against wrinkling, sun damage, and even skin cancer. Carrots and leafy greens like kale and spinach are packed with beta carotene.
5. Green Tea reduces skin damage from UVA light and protected against the decrease of collagen. Collagen is our body’s most abundant protein. It gives skin its integrity and firmness.

Note :- Keep in mind that they’re not a substitute for sunscreen. Still apply sunscreen every day to prevent sun damage and skin cancer. Think of these foods as a little extra insuraince if you happen to oversoak the sun’s rays.

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Image Source :- I made it

By doing yoga and pranayam you can become healthy in a day

There are some pranayam that help to improve health

Bhastrika

Bhramari Pranayama

Ujjayi Pranayama

Ujjayi Pranayama

Anuloma pranayama

Anuloma pranayama

Alternate Nostril Breathing

Alternate Nostril Breathing

Kapalabhati

Kapalabhati

Sheetali Pranayama

Sheetali Pranayama

image of Dirga Pranayama

Dirga Pranayama

image of Kapalbhati Pranayama

Kapalbhati Pranayama

image of Nadi Shodhana

Nadi Shodhana

Yoga relative to digestive system

Seated Side Bend (Parsva Sukhasana)

Seated Twist (Ardha Matsyendrasana)

Supine Spinal Twist (Supta Matsyendrasana)

Knees to Chest (Apanasana)

Cat-Cow (Marjaryasana-Bitilasana)

Cobra Pose (Bhujangasana)

Bow Pose (Dhanurasana)

Belly Twist (Jathara Parivartanasana)

I always say that people should protect their skin from excessive sun exposure. Being out in the sun has amazing positive effects on our health; this is scientifically proven.

Wearing sunscreen if you are out in the sun for more than 1 hour (even less, depending on the season) is necessary. It is also suggested for anyone who wants to age well, since photo aging is the main factor that determines how you are going to age.

I definitely don't think you should “stay away” from the sun. Just find a sunscreen you feel comfortable wearing (a 30 SPF would be good) and possibly wear sunglasses and hats, especially if you live in a particularly sunny place.

This is what 3 years ago during a medical symposium aimed at retired internists (like I am) an also retired eminent researcher in the field recommended to us: sit for 15 minutes with ones chest and back bared in the early morning sunlight, thus spreading the local exposure and thus the risk of contracting skin cancer, and generate enough vitamin D for 2 weeks, instead of daily sunning one’s underarms and balding head (this is literally what he said, pointing to his own head) for 15 minutes concentrating all potentially harmful UV exposure on those two small skin areas. Makes sense?
This is for white skinned people, dark skinned people need to double the exposure time.

Everyone who goes outside is exposed to the sun. It is important to know the effects of sun exposure.

The American Academy of Family Physicians (AAFP) advises talking to children, teens, and young adults, who are 10 to 24 years of age, about the dangers of too much sun exposure.

The sun gives off rays of light that can help and harm us. These are known as ultraviolet (UV) rays. There are three different types of UV rays: UVA, UVB, and UVC.

UVA rays are the most common form of sun exposure. UVB rays make up less sun exposure, but are more intense. UVC rays are the worst. Luckily, we are not at risk of UVC rays. The earth’s ozone layer blocks these rays.

Even though you can’t see UV rays, they can go through your skin. The outer layer of skin is the epidermis. The inner layer is called the dermis. Your nerves and blood vessels are located in the dermis. Epidermis cells contain a pigment (or dye) called melanin. People with light skin have less melanin than dark-skinned people. This is why very fair-skinned people burn easier.

Melanin protects our skin and also creates vitamin D. When your body defends itself against UV rays, your skin tans or darkens. Too much sun exposure allows UV rays to reach your inner skin layers. You know this as sunburn. This can cause skin cells to die, damage, or develop cancer. Signs of sunburn include:

• Redness. Your skin will turn red due to an increase in blood flow. It can happen right away or over time. You might not know you are burnt until you go back inside.
• Hot skin. You also can get goose bumps or chills.
• Pain.
• Itchy or tight skin.
• Blisters.
• Dehydration.
• Peeling. This is your body’s way of shedding the dead cells.

There are benefits and risks of sun exposure.

A small amount of UV rays is good for us. It creates vitamin D, which absorbs calcium. Your body needs calcium to build and maintain healthy bones. You also can get vitamin D from certain types of food. If you have low vitamin D, your doctor might suggest taking a supplement.

According to the World Health Organization (WHO), UV rays can help treat some health conditions. Doctors might order it for people who have eczema, psoriasis, rickets, or jaundice. UV rays also can be used to disinfect or sterilize.

Too much sun exposure can be harmful. It can lead to:

• Skin changes. Some skin cells with melanin can form a clump. This creates freckles and moles. Over time, these can develop cancer.
• Early aging. Time spent in the sun makes your skin age faster than normal. Signs of this are wrinkled, tight, or leathery skin and dark spots.
• Lowered immune system. White blood cells work to protect your body. When your skin gets burnt, white blood cells help create new cells. Doing this can put your immune system at risk in other areas.
• Eye injuries. UV rays can damage the tissue in your eyes. They can burn your outer layer called the cornea. They also can blur your vision. Over time, you can develop cataracts. This can cause blindness if left untreated.
• Skin cancer. Most skin cancer is nonmelanoma. It is very common, but also very treatable. Melanoma skin cancer is not as common, but is more severe. Skin cancer can spread to other areas in your body, especially if left untreated.

Everyone is at risk of the effects of sun exposure. It doesn’t matter how old you are or what color your skin is. Your risk increases based on the length and depth of exposure. You are at greater risk if you have fair skin or moles. Family history of skin cancer also is a factor. People who work in the sun all day are at greater risk as well. Farmers, construction workers, and fishermen need extra protection.

According to Harvard Medical School, 10 to 15 minutes of sun on the arms and legs a few times a week can generate nearly all the vitamin D we need under the right circumstances.

Image by kangbch from Pixabay

Unfortunately, the "right circumstances" are elusive: the season, the time of day, where you live, cloud cover, and even pollution affect the amount of UVB that reaches your skin. What's more, your skin's production of vitamin D is influenced by age (people ages 65 and over generate only one-fourth as much as people in their 20s do), skin color, and sunscreen use.

Lack of sun exposure would be less of a problem if diet provided adequate vitamin D. But there aren't many vitamin D–rich foods, and you need to eat a lot of them to get 800 to 1,000 IU per day.

While it is said that too much sunlight is bad for the skin ,it is also said that sunlight can also bring cure.

1. Sunlight helps to create Vit D in the body. We must know that as assumed commonly Ultra violet is not the only frequecy present in the Sunrays.THERE are other frequencies like infrared and 7 more which have unique healing powers.
2. The sun's rays kill bacteria that cause disease.
3. Sunlight is beneficial for skin disorders like eczema, psoriasis and fungal infections of the skin.
4. A walk in sunlight helps to lower blood pressure. It also helps to control cholesterol.
5. Sunlight increases capacity of the body to deliver adequate oxygen to the tissue and blood vessels.
6. It can cure depression.

It protects against aging, both physically and mentally. It helps against dementia.

Here are 25 instant body boosters from top to toe:

SKIN

Eat a rainbow

The brighter and more varied the colours of fruit and veg – yellows, greens, purples and reds – the more loaded they are with wrinkle-busting antioxidants. A study by the University of St Andrews found women who ate lots of yellow and orange veg had healthier-looking skin and were rated more attractive!

Have sex twice a week

Couples with a healthy sex life (two to three times per week) look up to seven years younger, according to a study by the Royal Edinburgh Hospital – possibly because sex reduces stress and leads to a better night’s sleep.

EYES

Wear shades – even in winter

“The greater your lifetime’s exposure to the sun’s UV rays, the higher your risk of irreversible damage to the retina, which can cause eye problems as you age, including cataracts and age-related macular degeneration (AMD),” warns Professor Dan Reinstein, a specialist ophthalmic surgeon.

“So be sure to wear your sunglasses whenever you spend time outside, even in the winter months or when it’s cloudy as there is still UV present.”

Do a daily eye workout

The following simple technique can exercise your eye muscles and help reduce tension headaches and eye strain caused by staring at a screen all day.

Imagine a giant figure of eight in front of you about 10 feet away. Now turn the eight on its side and trace the shape of the figure with your eyes, slowly. Do it one way for a few minutes, then go the other way.

TEETH

Sip green tea

“Research has found that drinking green tea daily may help fight plaque bacteria, helping keep your teeth and gums healthy,” says Dr Uchenna Okoye, celebrity dentist at London Smiling.

Floss every other day

If you find it hard to floss daily, you’ll be pleased to hear it’s not the end of the world.

“Flossing every other day is enough,” says Dr Okoye. “The key is to get into the habit of doing it regularly so you disrupt the bugs from getting settled in.”

This will reduce your risk of gum disease – and it’s not just your teeth that’ll thank you. In the last 10 years, studies have linked poor gums to an increased risk of other health problems, including heart disease, diabetes and cancers.

NOSE

Forget decongestants

Try this DIY remedy to relieve sinus pressure and a blocked nose.

Alternate pushing your tongue against the roof of your mouth, then pressing between your eyebrows with one finger. According to Professor Lisa DeStefano, this causes the vomer bone, which runs through the nasal passages to the mouth, to rock back and forth, loosening congestion. After just 20 seconds, you should start to feel your sinuses clearing.

FEET

Try ball therapy

“Rolling your foot across the top of a tennis ball can be almost as good as a foot massage when it comes to boosting blood circulation and relieving tight or painful muscles in your feet,” says sports therapist Chris Hirons. “For a more intense stretch, you can use a golf ball and do the exercise standing up rather than seated,” he continues. “Repeated daily, this can help relieve plantar fascia a very common but extremely painful inflammatory condition that affects the sole of the foot.”

EARS

Go on a ‘noise diet’

Wear and tear as we age causes damage to the nerves that send sound messages from the inner ear to the brain, causing hearing loss. However, learning to turn the volume of your life down can help reduce the rate of damage. Limit headphone use to an hour a day and choose noise-cancelling or large muff-style headphones, which are safer than ear buds as they drown out outside noise so you can have the volume lower. You should also turn your TV and radio down one notch (you soon get used to the lower setting) and use earplugs at music gigs.

BRAIN

Get fishy

Research has found that a weekly supper of oily fish, such as salmon or mackerel, which is rich in omega 3 fats, can slow down the brain shrinkage that’s responsible for mental decline as we age by up to a third.

Keep your friends close

Developing good quality friendships is one of the key secrets to living to 100, according to a recent Australian study of centenarians. Scientists believe this is because friends provide emotional support, helping people deal with stress and boosting the body’s production of feel-good chemicals dopamine and oxytocin, which in turn has been found to promote brain growth and combat ageing.

Try TWO apples a day…

Apples, in particular drinking their juice, could help keep your brain young, according to a recent study in the Journal Of Alzheimer’s Disease. Researchers found that just two glasses a day reduced the formation of the sticky plaques found in the brains of dementia patients

Puzzle it out

Experts claim that puzzles such as sudoku and crosswords can help keep your brain nimble. And according to Dr Gary Small, author of The Longevity Bible, one daily brain-teaser can restore a more youthful memory in just three months.

HEART

Head to bed an hour earlier

A recent study by Harvard Business School found that for people who normally slept for seven hours or less a night, going to bed just one hour earlier led to a significant drop in blood pressure, lowering their risk of heart attacks and strokes.

Say ‘I do’

Married men are three times less likely to die from heart disease than men who have never tied the knot, while marriage appears to halve the risk of cardiac death among women, according to a 2009 study.

SEX ORGANS

Slash stress

“Stress can have a huge impact on a woman’s monthly cycles and lower her fertility,” says consultant gynaecologist Michael Dooley. “And it can also slow male sperm production and lower libido.” To counter this effect, Dooley recommends spending 10 minutes a day doing something that helps you relax, be it listening to music, reading or watching your favourite TV show.

Milk it

Just one serving of full-fat milk a day can reduce a woman’s risk of infertility by more than a quarter, according to a study by Harvard University. It’s thought the fat in dairy products helps improve ovarian function. Easy ways to hit your daily quota include having milk on morning cereal and eating a pot of yoghurt or a small piece of cheese.

Get your apron on!

Women who do the housework, gardening or take other moderate forms of exercise are three times more likely to conceive through IVF than those who spend most of the day sitting down, according to new research by the University of North Carolina. The scientists behind the study say this is because exercise prevents the body from producing too much insulin, which is thought to be harmful to the development of healthy eggs.

LEGS

Better your balancing act

“To keep your limbs flexible and strong, try balancing on each foot for as long as possible every morning,” suggests sports therapist Chris Hirons. “This simple move will help to strengthen your leg muscles and improve their ability to sense movement, boosting your stability and reducing your
risk of falls as you get older.”

KNEES

Eat away joint inflammation

According to alternative health guru, Deepak Chopra, inflammation plays a major role in the joint cartilage deterioration that causes arthritis. “So it makes sense to eat a diet rich in anti-inflammatory nutrients,” he says. Foods rich in inflammation-fighting free radicals include green tea, berries, fatty fish, extra-virgin olive oil, red grapes and apples, garlic, onions, orange or yellow fruits and vegetables and the spices turmeric and ginger.

BELLY

Savvy fat swap

Instead of drinking whole milk, switch to the 1% variety. If you currently consume just one 8oz glass of whole milk a day, over the course of a full year drinking 1%, you will lose an impressive 5lb!

Move to the music

A Canadian study found that women who listened to music while they exercised lost far more weight than women who didn’t. Add musical motivation to your work-out by creating a playlist of your favourite high-energy songs to put on your iPod or MP3 player. And whether you’re visiting the gym, or just off for a walk, you can crank up the volume (but not too loud!) and help shift that fat.

Pick potassium-packed foods

According to US gastroenterologist Dr Patricia Raymond, this mineral helps to regulate the fluid balance in your body and works to keep uncomfortable bloating at bay. Foods with high potassium levels include bananas, cantaloupe, mangoes, spinach, tomatoes, nuts, and asparagus. They also contain an amino acid called asparagine that acts as a diuretic to flush any excess liquid out of your system.

Relax off those pounds

Researchers at Harvard University in the US have found that relaxation techniques, such as yoga or meditation, might not burn as many calories as running or hitting the gym, but can help battle the bulge by lowering your body’s levels of cortisol – the stress hormone that makes you overeat.

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It’s called suntan, although I’m of white ancestry I also get a suntan when exposed to the sun as per photo

Basking in the sunlight truly feels like a divine blessing ☀️. Regular sun exposure not only bestows upon us a healthy, cancer-free body 🩺, but also enhances blood circulation 💓 and boosts immune activity 🛡️. Taking morning walks under the gentle caress of sunlight helps keep pesky blood pressure levels in check while giving our metabolism a much-needed boost 🚶‍♂️🚶‍♀️.

In India, the sun holds a revered status as Surya Narayan, symbolizing divine warmth and life-giving energy. It's believed that the benevolent deity has graciously manifested in the form of the sun to nurture us, his children. Therefore, it's customary to pay homage to the sun god in the morning as a sacred ritual to commence our day 🙏.

All glories to Shri Guru and Gauranga

All glories to Shri Krishna🌟🕉️

Hare Krishna Thank you for taking the time to read. 🙏✨

Taking a morning stroll is like getting a two-for-one deal: it uplifts both your mind and body! It's the ultimate combo package for starting your day right. 🚶‍♂️💭🚶‍♀️

Disclaimer: The image is utilized solely for educational purposes, and I do not claim ownership. It is purely for illustrative purposes.

We sometimes forget that Sun is the main source of life on Earth. Life has developed around it. From Plants to Humans everyone strives on Sun’s Energy.

It’s just that we have forgotten the importance of basic life forces which Nurture us. I have heard that if Sun doesn’t come up for a Day, most of the life on the planet will not be there.

I personally have felt the Sunlight has physical and psychological benefits. During the pandemic when I was spending most of my time at home, I found that a small exposure to sunlight does enhance the health and energy levels of the body. Even the mood gets enhanced if the body feels good and vice versa.

Our whole system is quite connected to Sun. This post talks about how the Yogic Practices are beneficial in imbibing Sun’s energies.

Footnotes

Becoming more healthy in a day can be achieved through simple yet effective steps. Here are some suggestions:

1. Stay hydrated: Drinking plenty of water throughout the day is essential to staying healthy. Aim for at least 8 glasses of water a day.
2. Eat a balanced diet: Make sure to eat a variety of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods and sugary drinks.
3. Get moving: Even a short burst of exercise can help boost your energy levels and improve your mood. Take a brisk walk, do some stretching, or take a quick workout.
4. Get enough sleep: Getting enough rest is crucial to overall health. Aim for at least 7-8 hours of sleep each night.
5. Practice self-care: Take some time for yourself each day, whether it's through meditation, a relaxing bath, or reading a book.
6. Reduce stress: Stress can take a toll on your physical and mental health. Practice stress-reducing activities such as yoga, deep breathing, or journaling.

By incorporating these simple steps into your day, you can become more healthy and improve your overall well-being.

Well I don’t know much about strengthening the sun or moon or anything else as I have no idea how that can help (if it can) in any way? but If you believe in One GOD Almighty with conviction and follow these steps then you can increase your confidence and self-esteem with the passage of time.

Confidence

Not everyone is born with an inbuilt sense of self-confidence. Sometimes it can be hard to develop confidence, either because personal experiences have caused you to lose confidence or because you suffer from low self-esteem.

A confident person:

• does what they believe is right, even if it’s unpopular
• is willing to take risks
• admits their mistakes and learns from them
• is able to accept a compliment
• is optimistic.

Tips for building self-confidence

There are a number of things you can do to build your confidence. Some of them are just small changes to your frame of mind; others you’ll have to work on for a bit longer to make them familiar habits.

1. Look at what you’ve already achieved

It’s easy to lose confidence if you believe you haven’t achieved anything. Make a list of all the things you’re proud of in your life, whether it’s getting a good mark on an exam or learning to surf. Keep the list close by and add to it whenever you do something you’re proud of. When you’re low in confidence, pull out the list and use it to remind yourself of all the awesome stuff you've done.

2. Think of things you're good at

Everyone has strengths and talents. What are yours? Recognizing what you’re good at, and trying to build on those things, will help you to build confidence in your own abilities.

3. Set some goals

Set some goals and set out the steps you need to take to achieve them. They don’t have to be big goals; they can even be things like baking a cake or planning some time out with friends and worshipping GOD Almighty 5 times a day. Just aim for some small achievements that you can tick off a list to help you gain confidence in your ability to get stuff done.

4. Talk yourself up

You’re never going to feel confident if you have negative commentary running through your mind telling you that you’re no good. Think about your self-talk and how that might be affecting your self-confidence. Treat yourself like you would your best friend and cheer yourself on.

5. Get a hobby

Try to find something that you’re really passionate about. It could be photography, sport, cooking, answering on Quora or anything else! When you’ve worked out your passion, commit yourself to giving it a go. Chances are, if you’re interested or passionate about a certain activity, you’re more likely to be motivated and you’ll build skills more quickly.

If you are not feeling better than research on different discussion forums such as Quora or others where different people with problems similar to yours have done something to cope up with their problems. Talking out your worries with a supportive community of people who have been through similar situations can be a really helpful way to build your self-confidence.

• Remember that it takes time and persistence to build your self-confidence.

Self Esteem

If you have low self-esteem, an important thing to do is try and figure out what’s causing it. It could be related to:

• loneliness
• bullying
• poor academic performance
• neglect or abuse
• being unemployed
• something going on at a deeper level.

Sometimes it can be hard to identify the causes of your low self-esteem. Perhaps you’ve never really thought about it, or maybe it’s difficult to determine when it first started. Whether or not you know exactly what’s causing it, there are steps you can take to build your confidence and improve the way you feel about yourself.

10 steps for improving your self-esteem

1. Positive self-talk

If you keep telling yourself you’re no good, you might just start believing it, even though it’s not true.

2. Don’t compare yourself to others

It can be tempting to measure your own worth against other people. So, what if your friend is awesome at tennis? You just need to figure out what your niche is. Everyone is great at something. What are your strengths?

3. Movement and exercise

Moving your body helps to improve your mood. End of story. Muslim prayers 5 times a day are an excellent way of achieving it.

4. Don’t strive for perfection

It’s great that you want to do things well, but keep in mind that perfection isn’t realistic for anyone.

5. Don’t beat yourself up when you make a mistake

Everyone on planet earth makes mistakes – it’s basic human nature. Why should you be any different? When you stuff up, don’t stress; just learn from it and move on.

6. Focus on the things you can change

There’s no point wasting all your energy thinking about things that you can’t change. Instead, have a think about some of the things that are in your power to control and see what you can do about those.

7. Do things you enjoy

If you do things you enjoy, you’re more likely to think positively. Schedule time every day for fun and relaxation.

8. Celebrate the small stuff

You got up on time this morning. Tick. You poached your eggs to perfection. Winning. Celebrating the small victories is a great and completely legitimate way to feel better about yourself.

9. Be helpful and considerate

Being of help to someone is a great way to boost their mood, but you might also find that you feel better about yourself after you do something particularly excellent for someone else.

10. Surround yourself with supportive people

Don’t hang around people who bring you down. Find people who make you feel good about yourself and avoid those who tend to trigger your negative thinking.

• Try to identify the root cause of your low self-esteem.
• Remember that building self-esteem requires time and practice. Don’t expect to feel like a rock-star immediately.
• Every time you have a negative thought about yourself, challenge it with a positive one.

Note: GOD (ALLAH SUBHAN O TALLAH) is used for better understanding and grasping of non-Muslims.

Muslims should read ALLAH SUBHAN O TALLAH

References: -

https://au.reachout.com/articles/how-to-build-self-confidence

https://au.reachout.com/articles/how-to-improve-your-self-esteem