Fun in the Sun: Safe Activities to Enjoy the Summer

• 维生素 are substances that are essential to our bodies. 我们主要从食物中获得它们, 除了维生素D, which we can also get from 阳光照射. 要了解更多关于维生素D的知识， 阅读本节.

• 维生素D有很多好处，比如帮助预防和治疗某些疾病. To learn more about vitamin D benefits, 阅读本节.

• Summer is a great time to explore the outdoors. To learn more about safe activities you can do in the summer, 阅读本节.

• Being out in the sun can be fun, but it also carries some risks. To learn about summer safety tips, 阅读本节.

当你想到夏天, 它会让你想出去晒晒太阳，还是只想待在室内打开电扇? 尽管气温不断上升, 在夏天有很多有趣又安全的活动可以享受. 花时间在户外也可以改善你的身体健康和社会福利. But in addition to the benefits of getting out, it’s important that you also know the risks of 阳光照射, and what you can do to make your experience not only enjoyable, 而且还安全.

维生素 身体生长、发育和功能正常的物质是什么. 的y can be categorized as water-soluble or fat-soluble. Water-soluble vitamins cannot be stored in the body, and any excess amount is removed by the kidneys through the urine. 因为这个, you need to ingest them regularly in small, frequent doses to maintain a certain level in the body. 的 only exception is vitamin B12, 哪一种是可以在肝脏中长期储存的水溶性维生素. 相比之下, 脂溶性维生素 are stored in the body’s fat tissues, 而且你的身体不会像水溶性维生素那样迅速地清除它们. 因此，摄入过多的维生素会导致体内维生素水平上升，从而导致中毒.

维生素D 某些食物如蛋黄中是否含有脂溶性维生素, 富含脂肪的鱼类, 和强化牛奶. It can also be obtained from the sun (hence the name ​“阳光维生素”). Regardless of whether vitamin D is obtained from the sun, 食物, 或补品, 在被激活并发挥作用之前，它会在肝脏和肾脏中经历几个过程. 这两个 男人和女人 51到70岁的人每天至少需要15微克但不超过100微克的维生素D, 而70岁以上的人每天至少需要20微克，但仍少于100微克. For most people, around 10 to 15 minutes of 阳光照射 3 times a week is enough to reach these requirements. However, there are certain factors that may 影响维生素D水平. 具体地说:

• 地点:居住在北方地区的人在冬季可能无法从阳光中获得足够的维生素D.

• 年龄:一个人年纪越大，他们的皮肤产生维生素D的能力就越弱. Those over 65 years old are able to produce only ¹⁄₄ the amount of vitamin D compared to when they were in their 20s.

• 肤色:肤色深的人通常比肤色浅的人维生素D含量低.

• 体重:体重指数超过30的人血液中维生素D的含量可能较低，因为维生素D大部分储存在脂肪中.

• 健康状况: 长期的问题 such as inflammatory bowel disease, 肝脏疾病, or cystic fibrosis can make the body unable to absorb vitamin D.

的 维生素D的主要功能 is to promote absorption of calcium in the gut, and to ensure adequate calcium and phosphate levels in the body. 这有助于保持骨骼健康，防止不随意肌肉收缩(如抽筋和痉挛). Lack of vitamin D can lead to soft bones (骨软化)或骨质疏松症，这导致他们变得虚弱，更容易骨折.

维生素D has many other functions as well, 比如减少炎症, and regulating body processes involved in growth, 神经肌肉功能, 免疫防御, 和血糖处理. 除了帮助你保持健康，维生素D也可以保护你 某些健康问题 and may even help in treating them. 这些包括:

• 心脏病

• 高血压

• 糖尿病

• 感染

• 免疫系统紊乱

• 摔倒(尤其是老年人)

• 某些类型的癌症(例如.g.，结肠，前列腺，乳房)

• 多发性硬化症

记住这一点很重要, 然而, that although vitamin D has a lot of 健康 benefits, 太多就会 有害的. 过量会导致恶心、肌肉无力和精神错乱等症状.

Spending time outdoors has many benefits like 改善心理健康, memory, creativity, and overall well-being. 研究表明，那些跑步的人, 自行车, 或者即使只是在自然环境中散步，也比那些在室内锻炼的人更不容易抑郁和焦虑. 与他人一起在大自然中散步也可以提供更积极的感觉，减少压力. Activities that include more time surrounded by nature, 例如去公园, may even improve your mood and increase your overall happiness. 你可以在户外做很多有趣的夏季活动，比如:

散步

走 is a good form of exercise, especially for seniors. It can be done at a low or moderate intensity, 受伤的风险低吗, and is easy for most people to do. Some of the benefits of walking include:

• 改善心脏健康

• 更少的体重问题

• 提高免疫力

• 降低残疾风险

• preventing and reduces arthritis pain

• 延长寿命

• 它甚至可以和跑步一样有效(只要你消耗了相同数量的卡路里)

60岁以上的成年人 account for more than 80% of heat-related mortality in the US. 就连温升也只有 1摄氏度 (1.8 F)增加了慢性病患者的死亡率. 因此，采取额外的预防措施是很重要的，尤其是在夏天. 在温暖的阳光下享受你最喜欢的户外活动, remember to follow these safety tips:

• 保持凉爽:避免在阳光直射下停留超过1-2小时, and turn the air conditioner on when indoors

• Stay hydrated: drink more water to avoid dehydration

• 喷洒杀虫剂:避免蚊虫叮咬，因为这些叮咬会导致某些疾病

• Take breaks: hot and humid weather can tire the body out more easily

• 穿防晒服和防晒霜，尽量减少紫外线辐射的有害影响

• Maintain communication: if you’re doing things alone, 一定要让你爱的人或照顾你的人知道你在哪里，确保在紧急情况下有一个简单的方法联系他们

• 避免在极热的天气外出:检查天气，如果外面太热就呆在室内.