Sunlight naturally boosts our immune systems（陽光能自然增強我們的免疫系統）
Sunlight naturally boosts our immune systems（陽光能自然增強我們的免疫系統）
來源：Prepare For Change（為改變做好準備）
By Derek Knauss -February 7, 2024
作者：德里克-克瑙斯 - 2024 年 2 月 7 日
Sensible sun exposure has many health benefits. Many are the result of vitamin D production, which occurs when your skin is exposed to UV light, but many others are unrelated to vitamin D.
適當曬太陽對健康有許多好處。其中許多是皮膚暴露在紫外線下產生維生素 D 的結果，但也有許多與維生素 D 無關。
Research shows both blue light and UVA light boost the activity of T lymphocytes. As little as five to 10 minutes of sun exposure was needed to boost immune cell activity.
研究表明，藍光和 UVA 光都能提高 T 淋巴細胞的活性。只要曬 5 到 10 分鐘的太陽就能提高免疫細胞的活性。
The healthiest blue light is from the sun, as it is balanced by near-infrared radiation, which activates cytochrome C oxidase in your mitochondria and helps optimise ATP production.
最健康的藍光來自太陽，因為它與近紅外線輻射相平衡，近紅外線輻射能活化粒線體中的細胞色素 C 氧化酶，有助於優化 ATP 的產生。
______________________________________
By Dr. Joseph Mercola
作者：約瑟夫-麥考拉博士
Note: This article is a reprint. It was originally published on 23 January 2017.
註：本文為轉載。原文發表於2017年1月23日。
Mounting research confirms that sun avoidance may be at the heart of a large number of health problems. Not only does your body produce vitamin D in response to sun exposure on bare skin, but sunlight also produces several other health benefits that are unrelated to vitamin D production.
越來越多的研究證實，避免曬太陽可能是大量健康問題的核心。人體不僅會在裸露皮膚曬太陽時產生維生素 D，而且陽光還會產生與維生素 D的產生無關的其他幾種健康益處。
In fact, humans appear to have a lot in common with plants in this regard – we both need direct sun exposure to optimally thrive, and while artificial lighting sources offering specific light spectrums may be helpful for various problems, ideally we need the full spectrum of light that natural sunlight offers.
事實上，在這方面人類似乎與植物有很多共同之處 -- 我們都需要直接暴露在陽光下才能茁壯成長，雖然提供特定光譜的人工光源可能對各種問題有幫助，但理想情況下我們需要自然陽光提供的全光譜光。
More recently, researchers at Georgetown University Medical Centre (“GUMC”) published a laboratory study using cells in Petri dishes, showing that exposure to blue and ultraviolet (“UV”) light increases T cell activity – white blood cells involved in immune function and fighting infections. 1,2,3
最近，喬治城大學醫學中心（"GUMC"）的研究人員利用培養皿中的細胞發表了一項實驗室研究，結果表明，暴露在藍光和紫外線（"UV"）下會增加 T 細胞的活性 -- T 細胞是參與免疫功能和抗感染的白血球。（注1.2.3.）
Sunlight Is a Natural Immune Booster
陽光是天然的免疫增強劑
This is thought to be the first study showing an impact of light on this particular type of immune cell, so more research is needed to verify the results. However, there’s plenty of evidence in the medical literature confirming that sunlight has immune-boosting properties.
這被認為是首次有研究顯示光對這種特殊類型的免疫細胞有影響，因此還需要更多的研究來驗證結果。不過，醫學文獻中有大量證據證實，陽光具有增強免疫力的特性。
In this study,4 light was found to stimulate the production of hydrogen peroxide, which boosted the activity of T lymphocytes. As little as five to 10 minutes of sun exposure were needed to boost immune cell activity. As noted in one news report:5
在這項研究中（注4），發現陽光能刺激過氧化氫的產生，從而提高 T 淋巴細胞的活性。只要曬 5 到 10 分鐘的太陽，就能增強免疫細胞的活性。 正如一篇新聞報導所述：（注5）
‘’GIVEN THE LARGE SURFACE AREA OF HUMAN SKIN, ALL OF THE T CELLS PRESENT IN SKIN COULD POTENTIALLY BENEFIT FROM THIS PHENOMENON THROUGH EXPOSURE TO BLUE LIGHT, THE RESEARCHERS SUGGEST. NOTE THAT VITAMIN D IS ONLY PRODUCED IN THE BODY VIA EXPOSURE TO UVB RAYS, WHICH CAN BE HARMFUL IN CASES OF PROLONGED SUN EXPOSURE. IF BLUE LIGHT FROM THE SUN’S RAYS IS CAPABLE OF ENERGISING INFECTION-FIGHTING T CELLS, IT COULD BE A POTENTIAL MEANS OF TREATMENT FOR BOOSTING IMMUNITY IN MANY PATIENTS, THE RESEARCHERS CONCLUDE.‘’
‘’研究人員指出：鑑於人類皮膚的表面積很大，皮膚中存在的所有 T 細胞都有可能透過暴露於藍光而從這種現像中受益。請注意，維生素 D 只能透過紫外線照射在體內產生，而紫外線照射時間過長會對人體造成傷害。研究人員總結說：如果太陽光中的藍光能夠激活抗感染的 T 細胞，那麼它就可能成為提高許多病人免疫力的潛在治療手段。‘’
While the researchers appear hopeful that blue light alone might be a valuable immune-boosting treatment, it’s important to realise that the biological effects of light can be very complex, and it’s important to get it right.
雖然研究人員似乎對藍光本身可能是一種有價值的免疫增強療法抱持希望，但我們必須認識到，光的生物效應可能非常複雜，因此必須正確對待。
As explained by Dr. Alexander Wunsch, a world-class expert on photobiology, excessive exposure to blue light – such as that from LED lighting, which is primarily blue and devoid of near-infrared found in sunlight and incandescent lighting – can be quite harmful, and may be a significant risk factor for age-related macular degeneration (“AMD”).
正如世界級光生物學專家亞歷山大-溫施博士（Dr. Alexander Wunsch）所解釋的那樣，過度暴露於藍光（如LED 照明中的藍光，其主要成分是藍光，不含陽光和白熾燈中的近 紅外線）可能相當有害，而且可能是老年性黃斑部病變（AMD）的重要風險因素。
The healthiest blue light is from the sun, as it is balanced by near-infrared radiation, which has many important biological functions. Importantly, near-infrared radiation will activate cytochrome C oxidase in your mitochondria and help to optimise ATP production.
最健康的藍光來自太陽，因為它與近紅外線輻射相平衡，而近紅外線輻射具有許多重要的生物功能。重要的是，近紅外線輻射會活化粒線體中的細胞色素 C 氧化酶，有助於優化 ATP 的生成。
T Cells Are Intrinsically Photosensitive
T 細胞本質上對光敏感
For a long time, it was believed mammals only had photosensitive cells in the eye. We’re now finding photosensitive cells in many other areas of the human body.
長期以來，人們一直認為哺乳動物只有眼睛中才有光敏細胞。現在，我們在人體的許多其他部位都發現了光敏細胞。
As noted by the authors, this study demonstrates that “T lymphocytes possess intrinsic photosensitivity and this property may enhance their motility on skin.” In other words, T cells sense and respond to light.
正如作者所指出的，這項研究證明 "T 淋巴細胞具有內在光敏性，這種特性可能會增強它們在皮膚上的運動能力"。換句話說，T 細胞能感知光線並對光線做出反應。
Blue light specifically triggers the production of hydrogen peroxide (H2O2) in T cells, which triggers a chemical cascade that results in increased T cell motility. The increased motility or activity, in turn, allows the immune cells to function better.
藍光能特別觸發 T 細胞產生過氧化氫（H2O2），引發化學級聯反應，導致 T 細胞運動性增強。反過來，運動性或活性的增強又能使免疫細胞更好地發揮作用。
Interestingly, once the T cells are activated they also alter their antioxidant capacity – an effect that appears to allow for greater H2O2 production in response to light.
有趣的是，T 細胞一旦被激活，它們的抗氧化能力也會改變 -- 這種效應似乎允許在光照下產生更多的 H2O2。
The spectral sensitivity of T cells peaked at both ~350 nanometres (“nm”), which is in the ultraviolet A (“UVA”) range, and ~470 nm, which is in the blue spectrum. The latter (470 nm light) has previously been shown to kill methicillin-resistant Staphylococcus aureus (“MRSA”) in vitro.6
T 細胞對光譜的敏感度在紫外線 A（"UVA"）範圍的約 350 奈米和藍色光譜的約 470 奈米處達到高峰。後者（470 奈米）先前已被證明能在體外殺死耐甲氧西林金黃色葡萄球菌（"MRSA"）。（注6）
According to lead author Gerard Ahern, PhD, an associate professor at the Department of Pharmacology and Physiology in Georgetown, some of the immunity benefits typically attributed to vitamin D may actually be due to this newfound mechanism.
據領銜作者、喬治城大學藥理學和生理學系副教授傑拉德-阿亨（Gerard Ahern）博士稱，通常認為維生素 D 有助於提高免疫力，實際上可能是由於這種新發現的機制。
While there may be some truth to that, previous research has teased out a number of different mechanisms for vitamin D’s activity, including its bactericidal and immune-boosting effects.
雖然這種說法可能有一定道理，但先前的研究已經發現了維生素 D 活動的多種不同機制，包括其殺菌和增強免疫力的作用。
For example, researchers have found vitamin D acts directly on the beta defensin 2 gene (which encodes an antimicrobial peptide) and the NOD2 gene (which alerts cells to the presence of invading microbes).7 Vitamin D is also involved in the production of over 200 antimicrobial peptides that help fight all sorts of infections.
例如，研究人員發現維生素 D 可直接作用於 beta 防禦素 2 基因（該基因可編碼一種抗菌肽）和 NOD2 基因（該基因可提醒細胞注意入侵微生物的存在）。（注7）
Other Health Benefits of Sunlight Unrelated to Vitamin D
陽光與維生素 D 無關的其他健康益處
This certainly isn’t the first time sunlight has been shown to produce biological effects that are important for good health. Other health benefits of sun exposure include the following. To learn more, I recommend reading through ‘Sunlight: For Better or For Worse? A Review of Positive and Negative Effects of Sun Exposure’, published in the journal Cancer Research Frontiers.8
這當然不是第一次證明陽光能產生對健康非常重要的生物效應。曬太陽對健康的其他益處包括以下幾個方面。要了解更多信息，我建議您閱讀 "陽光： 是好是壞？癌症研究前沿》（Cancer Research Frontiers）雜誌上發表的〈陽光：是好是壞？〉（注8）
▪︎ Raising your vitamin D level – This is probably the most well-known benefit of sun exposure, and there’s a robust body of scientific research confirming the many benefits of optimal vitamin D levels. Importantly, the evidence now clearly shows that once you reach a serum vitamin D level of 40 ng/ml, your risk for cancer plunges by 67%, compared to having a level of 20 ng/ml or less.9,10,11,12,13,14 Even the Health and Medicine Division of the National Academies of Sciences, Engineering, and Medicine (formerly Institute of Medicine, IOM) has reported an association between vitamin D and overall mortality risk from all causes, including cancer.15,16 Vitamin D also increases your chances of surviving cancer if you do get it,17,18 and this includes melanoma patients.19,20 Vitamin D is also important for your bone health, cognitive function, immune function and healthy pregnancy and infant development.21 The overall health benefits of vitamin D are so significant, a Swedish research team warned that “avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking.”22,23
▪︎ 提高維生素 D 水平 -- 這可能是曬太陽最廣為人知的好處，大量科學研究證實，最佳的維生素 D 水平能帶來許多好處。重要的是，現在的證據清楚地表明，一旦您的血清維生素 D 水平達到 40 奈克/毫升，與 20 奈克/毫升或更低的水平相比，您患癌症的風險會降低 67%。（注9,10,11,12,13,14）甚至美國國家科學、工程和醫學研究院（前身為醫學研究所，IOM）健康與醫學部也報告了維生素D 與包括癌症在內的各種原因導致的總體 死亡風險之間的關聯。維生素 D 還能增加癌症患者的存活幾率，（注17,18 ）其中包括黑色素瘤患者。（注19,20 ）維生素 D 對骨骼健康、認知功能、免疫功能以及懷孕和嬰兒的健康發育也很重要。（注21）維生素 D 對健康的整體益處非常顯著，瑞典的一個研究小組警告說，"避免陽光照射是一個死亡風險因素，其程度與吸煙類似。‘’
▪︎ Anchoring your circadian rhythm – Spending time in bright midday sun helps anchor your circadian rhythm, which is important for optimal sleep. The vitamin D you get from sun exposure can also play a role in your sleep. Surprising as it sounds, scientists have found vitamin D deficiency raises your risk of obstructive sleep apnea.24 In one study, 98% of patients with sleep apnea had vitamin D deficiency, and the more severe the sleep apnea, the more severe the deficiency.
▪︎ 穩定晝夜節律 -- 在正午明亮的陽光下曬太陽有助於穩定晝夜節律，這對優化睡眠非常重要。 曬太陽所獲得的維生素 D 也會影響睡眠。（注24）在一項研究中，98% 的睡眠呼吸中止症患者都有維生素 D 缺乏症，而且睡眠呼吸中止症越嚴重，維生素 D 缺乏症就越嚴重。
▪︎ Lowering high blood pressure and reducing risk for heart disease and cancer – Research has shown that when sunlight strikes your skin, nitric oxide (“NO”) is released into your bloodstream.25 NO is a powerful blood pressure-lowering compound that helps protect your cardiovascular system, cutting your risk for both heart attacks and stroke. UVB light lowers blood pressure by dilating blood vessels specifically the capillaries in your skin. This directs about 60% of your blood flow there. This then allows the sun’s rays to easily penetrate into your blood. Sunlight has UV rays known to be germicidal and can help kill infections in your blood. This aspect of sunlight was used to treat tuberculosis in the late 19th and early 20th centuries, even awarding a Nobel prize to Finson in 1903 for this work. According to one 2013 study,26 for every single skin cancer death, 60 to 100 people die from stroke or heart disease related to hypertension. So your risk of dying from heart disease or stroke is on average 80 times greater than your risk of dying from skin cancer. While higher vitamin D levels correlate with lower rates of cardiovascular disease, oral vitamin D supplements do not appear to benefit blood pressure, and the fact that supplements do not increase nitric oxide may be the reason for this.
▪︎ 降低高血壓，減少心臟病和癌症的風險 -- 研究表明，當陽光照射皮膚時，血液中會釋放出一氧化氮（NO）。（注25）NO 是一種強效的降血壓化合物，有助於保護心血管系統，降低心臟病發作和中風的風險。紫外線會透過擴張血管（尤其是皮膚中的毛細血管）來降低血壓。這將引導約 60% 的血液流向此處。這樣，陽光就能輕易地滲透到血液中。陽光中的紫外線具有殺菌作用，可以幫助殺死血液中的感染病菌。（注19）世紀末和 20 世紀初，人們曾利用陽光的這項特性來治療肺結核，芬森甚至因此在 1903 年獲得了諾貝爾獎。根據 2013 年的一項研究（注26），每有一人死於皮膚癌，就會有 60 到 100 人死於中風或與高血壓有關的心臟病。因此，死於心臟病或中風的風險平均比死於皮膚癌的風險高 80 倍。雖然較高的維生素 D 水平與較低的心血管疾病發生率有關，但口服維生素 D 補充劑似乎對血壓並無益處，而補充劑不能增加一氧化氮可能是原因所在。
▪︎ Modulating genetic expression related to your inflammatory response – Sunlight also appears to alter genetic expression. Cambridge University scientists showed that the expression of 28% of the human genetic make-up varies from season to season.27 Some of those genetic changes affect your inflammatory responses. During winter months, inflammatory immune-system genes are activated, which helps combat infectious microbes, and during the summer the activity of anti-inflammatory gene activity increases. In essence, during the summer your body begins to combat the damage incurred by the inflammation produced when your immune system is on red alert. But for that, you need sun exposure.
▪︎ 調節與發炎反應有關的基因表現 -- 陽光似乎也能改變基因表現。劍橋大學的科學家發現，人類基因組成中有 28% 的基因表現在不同季節會改變。在冬季，發炎免疫系統基因會被激活，這有助於對抗傳染性微生物；而在夏季，抗發炎基因的活性會增加。從本質上講，在夏季，當免疫系統處於紅色警戒狀態時，身體就會開始對抗發炎造成的傷害。 但要做到這一點，你需要曬太陽。
▪︎ Preventing infectious diseases – Both UV light itself and the vitamin D produced when your skin is exposed to it have potent antimicrobial effects. While vitamin D increases the production of naturally occurring antimicrobial peptides that destroy the cell walls of viruses and bacteria, UV light also increases blood levels of infection-destroying lymphocytes (white blood cells). Besides boosting rates of cardiovascular disease, widespread sun avoidance may also be responsible for the reemergence of tuberculosis (“TB”),28,29,30 which now kills about 4,100 people every single day.31 In 2014, there were 1.5 million TB-related deaths worldwide, making it the No. 1 infectious disease out there. Compare that to the 55,100 who die from melanoma each year (worldwide). UV light, especially blue light, also acts as a potent disinfectant of your environment. Research has found UV light can reduce the spread of tuberculosis in hospital wards and waiting rooms by 70%,32,33 and helps kill 90% of drug-resistant bacteria in hospital rooms.34 Data suggests UV light at 254 nm can kill drug-resistant strains of S. aureus and E. faecalis in as little as five seconds.35
▪︎ 預防傳染病 -- 紫外線本身和皮膚接觸紫外線時產生的維生素 D 都具有強大的抗菌作用。 維生素 D 能增加天然抗菌肽的產生，進而破壞病毒和細菌的細胞壁，而紫外線也能增加血液中破壞感染的淋巴球（白血球）的含量。 除了增加心血管疾病的發生率外，普遍避免曬太陽也可能是結核病（TB）（注28,29,30）復發的原因，現在每天約有 4100 人死於結核病（注31）。相較之下，全球每年有 55100 人死於黑色素瘤。紫外線，尤其是藍光，也是一種有效的環境消毒劑。研究發現，紫外線可將醫院病房和候診室中結核病的傳播率降低 70%，（注32,33）並有助於殺死醫院病房中 90% 的抗藥性細菌。（注34）數據表明，波長為 254 奈米的紫外線可在短短 5 秒內殺死金黃色葡萄球菌和糞大腸桿菌的抗藥性菌株。
▪︎ Boosting brain serotonin, thereby improving mood and mental health – Sun exposure boosts the feel-good brain chemical serotonin, which is in part why you feel better after spending some time in the sun. Light therapy has long been the go-to treatment for seasonal affective disorder (“SAD”), and other research suggests it can be useful in the treatment of major depression as well.36 Schizophrenia has also been linked to maternal lack of sun exposure during pregnancy.37 Importantly, you also have serotonin in your gut, and here, vitamin D has been shown to combat inflammation caused by excessive gut serotonin. In other words, sunlight and vitamin D both play intricate roles in the gut-brain axis, raising levels in the brain while lowering levels in your gut, thereby improving mood on the one hand, while reducing gut inflammation on the other.
▪︎ 促進大腦血清素的分泌，進而改善情緒和心理健康 -- 曬太陽能促進大腦中讓人感覺良好的化學物質血清素的分泌，這也是曬太陽後人感覺好些的部分原因。 光療一直是治療季節性情緒障礙（"SAD"）的首選療法，其他研究表明，光療也可用於治療重度憂鬱症（注36）。換句話說，陽光和維生素 D 在腸道，大腦軸中都發揮著複雜的作用，在提高大腦水平的同時降低腸道水平，從而一方面改善情緒，另一方面減少腸道發炎。（注37）
▪︎ Boosting testosterone and protecting male fertility – Sunlight helps boost men’s libido by affecting testosterone. Australian research reveals that men’s testosterone levels rise and fall with the seasons, peaking during August, and hitting their lowest levels in March. Researchers at Johns Hopkins have also linked low vitamin D levels with an increased risk for erectile dysfunction (ED).38
▪︎ 提高睪固酮，保護男性生育能力 -- 陽光透過影響睪固酮來幫助提高男性的性慾。澳洲的研究表明，男性的睪固酮水平會隨著季節的變化而起伏，8 月達到最高峰，3 月達到最低點。約翰-霍普金斯大學的研究人員還發現，維生素 D 含量低與勃起功能障礙（ED）的風險增加有關（注38）。
▪︎ Boosting dopamine, thereby protecting against myopia – Australian researchers have found that kids who spend most of their days indoors have significantly higher rates of high degree myopia (short-sightedness). As reported by the Daily Mail:39 “The researchers believe that the neurotransmitter dopamine is responsible. It is known to inhibit the excessive eyeball growth that causes myopia. Sunshine causes the retina to release more dopamine.”
▪︎ 促進多巴胺分泌，從而預防近視 -- 澳洲研究人員發現，每天大部分時間待在室內的孩子患有高度近視（近視）的比例明顯較高。 根據《每日郵報》報導：（注39）"研究人員認為，神經傳導物質多巴胺是罪魁禍首。眾所周知，多巴胺能抑制導致近視的眼球過度增長。陽光會使視網膜釋放更多的多巴胺"。
Protect Your Baby’s Health with Breastfeeding and Vitamin D
用母乳哺育和維生素 D 保護寶寶健康
Vitamin D – which is best obtained from sensible sun exposure – is particularly important during pregnancy and breastfeeding. Not only are pregnant women advised to measure their vitamin D level and make sure it’s at least 40 nanograms per millilitre (ng/mL), after birth, the American Academy of Paediatrics (“AAP”) recommends giving infants a daily dose of 400 international units (“IU”) of vitamin D for the first two months.
維生素 D - 最好從合理的日曬中獲取 - 在懷孕和哺乳期間尤其重要。美國兒科學會（"AAP"）不僅建議孕婦測量自己的維生素D 水平，確保至少達到40 奈克/毫升（ng/mL），還建議嬰兒出生後的頭兩個月每天服用400 國際單位（"IU "）的維生素D。
Unfortunately, few parents follow these recommendations, thereby putting their children at risk for vitamin D deficiency and related health problems. Research by the Mayo Clinic highlights this risk, noting that the nutritional benefits of breastfeeding do not include vitamin D – especially if the mother is deficient.40,41,42
遺憾的是，很少有父母遵循這些建議，從而使他們的孩子麵臨維生素 D 缺乏症和相關健康問題的風險。 梅奧診所（Mayo Clinic）的研究強調了這一風險，指出母乳餵養的營養益處並不包括維生素 D，尤其是在母親缺乏維生素 D 的情況下。（注40.41.42）
In an ideal situation, a woman will have optimised her vitamin D before getting pregnant, making sure to maintain a level of 40 to 60 ng/mL for as long as she’s pregnant and breastfeeding because if the mother is deficient in vitamin D, the child, and her milk, will also be deficient. Alternatively, you can give your baby vitamin D drops.
理想的情況是，婦女在懷孕前就已經優化了自己的維生素 D，確保在懷孕和哺乳期間保持40 至60 納克/毫升的水平，因為如果母親缺乏維生素 D，孩子和她的乳汁也會缺乏。另外，您也可以給寶寶服用維生素 D 滴劑。
According to previous research43 by Bruce W. Hollis, PhD, and colleagues at the Medical University of South Carolina Paediatrics, mothers who took 6,400 IUs per day of vitamin D could safely supply their breast milk with vitamin D to meet, if not exceed, her own and her nursing infant’s vitamin D requirements. This may also be a more convenient if not safer alternative to giving the supplement to your baby directly.
根據布魯斯-W-霍利斯（Bruce W. Hollis）博士及其南卡羅來納醫科大學兒科的同事之前的研究（注43），母親每天服用 6400 IUs 的維生素 D，就可以安全地為母乳提供維生素 D，滿足甚至超過她自己和哺乳期嬰兒對維生素 D 的需求。這可能比直接給嬰兒補充維生素 D 更方便，甚至更安全。
How to Reduce Your Risk of Skin Cancer While Benefiting from Sensible Sun Exposure
如何在合理曬太陽的同時降低皮膚癌的風險
An important risk factor for melanoma is overexposure to UV radiation either from direct sunlight or tanning beds/lamps. Frying yourself for several hours on the weekend here and there is not a wise choice. You want to take precautions to avoid sunburn at all costs. If you’re going to the beach, bring long-sleeved cover-ups and a wide-brimmed hat, and cover up as soon as your skin starts to turn pink.
黑色素瘤的一個重要風險因素是過度暴露於紫外線輻射，無論是直接照射陽光還是日光浴床 / 燈。週末在這裡或那裡曬上幾個小時並不是明智的選擇。您要採取預防措施，不惜一切代價避免曬傷。如果您要去海灘，請帶上長袖罩衫和寬邊帽，並在皮膚開始變成粉紅色時立即蓋上。
Realise that unless you have very dark skin you don’t need to spend hours in the sun. For lighter-skinned people, optimising your vitamin D may require mere minutes in the sun with minimal clothing. Other health effects associated with sun exposure beyond vitamin D production also appear to be fairly fast-acting.
要知道，除非你的皮膚很黑，否則不需要在陽光下曬幾個小時。對於膚色較淺的人來說，可能只需要在陽光下曬幾分鐘，穿很少的衣服，就能獲得最佳的維生素 D。除了產生維生素 D 之外，曬太陽對健康的其他影響似乎也相當迅速。
In the featured study, T cells were activated within five to 10 minutes of light exposure. Granted, the cells were in a petri dish, and further research is needed to see whether T cells in your skin react as quickly to sun exposure.
在專題研究中，T 細胞在光照後 5 到 10 分鐘內被活化。當然，這些細胞是在培養皿中培養出來的，要想知道皮膚中的 T 細胞是否對陽光照射有同樣快速的反應，還需要進一步的研究。
Overall, the evidence suggests the benefits of sensible sun exposure far outweigh the risks of skin cancer. To further minimise your risks while maximising the benefits of UV exposure, here are a few factors to consider. If you pay close attention to these, you can determine, within reason, safe exposure durations.
總之，有證據表明，合理曬太陽的好處遠大於皮膚癌的風險。為了進一步降低風險，同時最大限度地享受紫外線照射帶來的益處，以下幾個因素值得考慮。如果您密切注意這些因素，您就可以在合理的範圍內確定安全的曝曬時間。
▪︎ You should know your skin type based on the Fitzpatrick skin type classification system, which has been around for decades. The lighter your skin, the less exposure to UV light is necessary. The downside is that lighter skin is also the most vulnerable to damage from overexposure.
▪︎ 您應該根據已有幾十年歷史的菲茨帕特里克膚質分類系統來了解自己的膚質。皮膚越白，越不需要暴露在紫外線下。但缺點是，膚色越淺的人最容易受到過度照射的傷害。
▪︎ For very fair skinned individuals and those with photodermatitis, any sun exposure may be unwanted and they should carefully measure vitamin D levels while ensuring they have an adequate intake of vitamin D, vitamin K2, magnesium and calcium.
▪︎ 對於皮膚非常白皙的人和患有光化性皮膚炎的人來說，任何陽光照射都可能是不必要的，他們應該仔細測量維生素 D 水平，同時確保攝取足夠的維生素 D、維生素K2、鎂 和鈣。
▪︎ For most individuals, safe UV exposure is possible by knowing your skin type and the current strength of the sun’s rays. There are several apps and devices to help you optimise the benefits of sun exposure while mitigating the risks. Also, be extremely careful if you have not been in the sun for some time. Your first exposures of the year are the most sensitive, so be especially careful to limit your initial time in the sun.
▪︎ 對大多數人來說，只要了解自己的膚質和目前陽光的強度，就可以安全地暴露在紫外線下。有幾款應用程式和設備可以幫助您優化陽光照射的好處，同時降低風險。此外，如果您有一段時間沒有曬太陽，請務必格外小心。一年中第一次暴露在陽光下是最敏感的，因此要特別注意限制最初暴露在陽光下的時間。
Sources and References
資料來源與參考文獻
▪︎ 1 Newsweek January 11, 2017
▪︎ 1 《新聞週刊》2017 年 1 月 11 日
▪︎ 2 Georgetown University Medical Center. December 20, 2016
▪︎ 2 喬治城大學醫學中心。 2016年12月20日
▪︎ 3 EurekAlert! Vitamin D Supplements Could Fight Crohn’s Disease. January 27, 2010
▪︎ 3 EurekAlert！ 維生素D補充劑可防治克隆氏症。 2010年1月27日
▪︎ 4 Scientific Reports December 20, 2016; 6: 39479
▪︎ 4 《科學報告》2016 年 12 月 20 日；6: 39479
▪︎ 5 News18 December 22, 2016
▪︎ 5 News18 2016 年 12 月 22 日
▪︎ 6 Photomedicine and Laser Surgery 2009 Apr;27(2):221-6
▪︎ 6 Photomedicine and Laser Surgery 2009 Apr;27(2):221-6
▪︎ 7 Infection Control Today. Sunlight Energises Infection-Fighting T-Cells. December 20, 2016
▪︎ 7 《今日感染控制》。 陽光激發抗感染T細胞。 2016年12月20日
▪︎ 8 Cancer Research Frontiers 2016 May; 2(2): 156-183 (PDF)
▪︎ 8 Cancer Research Frontiers 2016 May; 2(2)： 156-183 (PDF)
▪︎ 9 PLOS ONE, 2016; 11 (4): e0152441
▪︎ 9 PLOS ONE, 2016; 11 (4): e0152441
▪︎ 10 PR Web April 6, 2016
▪︎ 10 PR Web April 6, 2016
▪︎ 11 UC San Diego Health April 6, 2016 (Archived)
▪︎ 11 加州大學聖地牙哥分校健康中心 2016 年 4 月 6 日（存檔）
▪︎ 12 Science World Report April 13, 2016
▪︎ 12 《科學世界報告》 2016 年 4 月 13 日
▪︎ 13 Oncology Nurse Advisor April 22, 2016
▪︎ 13 《腫瘤學護理顧問》 2016 年 4 月 22 日
▪︎ 14 Tech Times April 11, 2016
▪︎ 14 科技時代 2016 年 4 月 11 日
▪︎ 15 Institute of Medicine (US) Committee to Review Dietary Reference Intakes for Vitamin D and Calcium
▪︎ 15 醫學研究所（美國）委員會審查維生素 D 和鈣的膳食參考攝取量
▪︎ 16 J Clin Endocrinol Metab 2013;98:2160-2167
▪︎ 16 J Clin Endocrinol Metab 2013;98:2160-2167
▪︎ 17 Anticancer Research February 2011: 31(2); 607-611
▪︎ 17 《抗癌研究》，2011 年 2 月： 31(2); 607-611
▪︎ 18 University of California. Higher Levels of Vitamin D Correspond to Lower Cancer Levels. April 7, 2016
▪︎ 18 加州大學。 維生素 D 水平越高，癌症發生率越低。 2016年4月7日
▪︎ 19 Cancer Therapy Advisor March 23, 2016
▪︎ 19 《癌症治療顧問》 2016 年 3 月 23 日
▪︎ 20 Medscape. Regular Vitamin D Supplements May Lower Melanoma Risk. January 12, 2023
▪︎ 20 Medscape。 定期補充維生素D可降低黑色素瘤風險。 2023 年 1 月 12 日
▪︎ 21 Obstetric Medicine. Update on Vitamin D: More Than Just a Nutrient. March 2014
▪︎ 21 產科醫學。 維生素 D 的最新進展：不僅僅是一種營養素。 2014年3月
▪︎ 22 Journal of Internal Medicine March 16, 2016 DOI: 10.1111/joim.12496
▪︎ 22 《內科醫學雜誌》 2016 年 3 月 16 日 DOI: 10.1111/joim.12496
▪︎ 23 Refinery 29, March 22, 2016
▪︎ 23 Refinery 29，2016 年 3 月 22 日
▪︎ 24 Bel Marra Health May 3, 2016
▪︎ 24 《貝爾馬拉健康》2016 年 5 月 3 日
▪︎ 25 Medical News Today May 8, 2013
▪︎ 25 《今日醫學新聞》 2013 年 5 月 8 日
▪︎ 26 BBC News May 7, 2013
▪︎ 26 英國廣播公司新聞 2013 年 5 月 7 日
▪︎ 27, 39 Daily Mail May 2, 2016
▪︎ 27, 39 每日郵報 2016 年 5 月 2 日
▪︎ 28 The Lancet February 19, 2000:355(9204); 618-619
▪︎ 28《柳葉刀》2000年2月19日:355（9204）；618-619
▪︎ 29 Acta Med Indones. 2006 Jan-Mar;38(1):3-5
▪︎ 29《印度醫學雜誌》。 2006年1月-3月；38(1):3-5
▪︎ 30 Econotimes March 23, 2016
▪︎ 30 Economimes 2016年3月23日
▪︎ 31 Huffington Post March 24, 2016
▪︎ 31《赫芬頓郵報》2016年3月24日
▪︎ 32 Science Daily March 17, 2009
▪︎ 32《科學日報》2009年3月17日
▪︎ 33 Imperial College London March 17, 2009
▪︎ 33倫敦帝國學院2009年3月17日
▪︎ 34 Healio Infectious News November 2012
▪︎ 34 Healio傳染病新聞2012年11月
▪︎ 35 Ostomy Wound Management 1998 Oct;44(10):50-6
▪︎ 35 Ostomy傷口管理1998年10月；44(10):50-6
▪︎ 36 Journal of Clinical Psychiatry 1991 May;52(5):213-6
▪︎ 36《臨床精神醫學期刊》1991年5月；52(5):213-6
▪︎ 37 BBC News July 20, 2001 (Archived)
▪︎ 37 BBC新聞2001年7月20日（存檔）
▪︎ 38 New Hope Network May 2, 2016 (Archived)
▪︎ 38 新希望網2016年5月2日（存檔）
▪︎ 40 Itech Post January 11, 2017
▪︎ 40 Itech Post 2017年1月11日
▪︎ 41 Romper.com January 12, 2017
▪︎ 41 Romper.com 2017年1月12日
▪︎ 42 Fox News January 11, 2017
▪︎ 42福斯新聞2017年1月11日
▪︎ 43 American Academy of Pediatrics October 2015
▪︎ 43美國兒科學會2015年10月
About the Author
關於作者
Dr. Joseph Mercola is the founder and owner of Mercola.com, a Board-Certified Family Medicine Osteopathic Physician, a Fellow of the American College of Nutrition and a New York Times bestselling author. He publishes multiple articles a day covering a wide range of topics on his website Mercola.com.
Joseph Mercola 博士是 Mercola.com 的創始人和所有者，是委員會認證的家庭醫學骨病醫生，美國營養學院院士和《紐約時報》暢銷書作者。他每天在自己的網站 Mercola.com 上發表多篇涉及廣泛主題的文章。
From expose-news.com
Your Tax Free Donations Are Appreciated and Help Fund our Volunteer Website and Orphanage
感謝您的免稅捐款，並幫助資助我們的志工網站和孤兒院
Disclaimer: We at Prepare for Change (PFC) bring you information that is not offered by the mainstream news, and therefore may seem controversial. The opinions, views, statements, and/or information we present are not necessarily promoted, endorsed, espoused, or agreed to by Prepare for Change, its leadership Council, members, those who work with PFC, or those who read its content. However, they are hopefully provocative. Please use discernment! Use logical thinking, your own intuition and your own connection with Source, Spirit and Natural Laws to help you determine what is true and what is not. By sharing information and seeding dialogue, it is our goal to raise consciousness and awareness of higher truths to free us from enslavement of the matrix in this material realm.
免責聲明：我們為變革做準備（PFC）為您帶來的資訊不是主流新聞提供的，因此可能會引起爭議。我們提出的意見、觀點、聲明和/或資訊不一定得到「變革準備」、其領導委員會、成員、PFC工作人員或閱讀其內容的人員的宣傳、認可、支持或同意。然而，希望它們具有挑釁性。請運用洞察力！運用邏輯思維、你自己的直覺以及你與源頭、精神和自然法則的聯繫，幫助你確定什麼是真的，什麼不是。透過分享資訊和播種對話，我們的目標是提高意識和對更高真理的認識，將我們從這個物質領域的母體奴役中解放出來。
留言