dr. Samuel Pola Karta Sembiring Dokter umum lulusan Fakultas Kedokteran Universitas Sumatera Utara. Menyelesaikan studi pendidikan dokter pada tahun 2015. Tertarik dengan ilmu kedokteran dan bidang IT. Pernah mengabdi di RSUD Arga Makmur Bengkulu Utara dan bekerja di RSU Martha Friska Medan. Saat ini penulis sedang menjalani residensi Ilmu Bedah di Universitas Padjadjaran.

Cara Berjemur Yang Baik Untuk Kesehatan

1 min read

Di tengah masa pandemi sekarang ini, segara cara untuk mengoptimalkan daya tahan tubuh memang perlu sekali dilakukan. Baik itu dengan konsumsi buah, sayuran, vitamin serta olahraga rutin hingga berjemur dibawah terik matahari.

Berjemur ternyata sangat baik untuk kesehatan. Dengan berjemur, kebutuhan vitamin D kita akan tercukupi. Dalam banyak jurnal kesehatan, disebutkan bahwa vitamin D berperan dalam mengoptimalkan respon imun tubuh. Hal ini sangat kita butuhkan. Sebab untuk memerangi atau mencegah sakit Covid-19, kita memerlukan imunitas yang baik. Inilah alasan pentingnya berjemur agar daya tahan tubuh kita tetap baik!

Ringkasnya,

Vitamin D dapat dibentuk dari kolesterol yang ada di kulit ketika terpapar matahari. Tetapi, bukan panas mataharinya yang penting, melainkan sinar ultraviolet B-nya! Selain UVB, ada gelombang UVA juga, tapi kita tidak butuh itu.

Gelombang UVB berperan membantu sintesis vitamin D di kulit.

Durasi berjemur 10-30 menit sebanyak 3 kali seminggu adalah durasi ideal untuk mencukupi kebutuhan vitamin D

Pada mereka yang berkulit lebih gelap, perlu durasi berjemur sedikit lebih lama. Mengapa?

Warna kulit dipengaruhi oleh melanin. Kulit yang lebih gelap, pigmen melaninnya lebih banyak. Melanin berperan sebagai sunscreen/sunblock alami yang dapat memproteksi kulit dari luka bakar serta kanker kulit. Namun di sisi lain, pigmen melanin menyerap ultraviolet B sehingga kadar ultraviolet B yang dipakai untuk memproduksi vitamin D berkurang.

Kita beruntung, Indonesia terletak di daerah garis khatulistiwa

Sehingga kita tidak perlu berlama-lama berjemur (cukup 10-30 menit) untuk memenuhi kebutuhan vitamin D kita. Berbeda dengan saudara-saudara kita yang berada jauh dari garis khatulistiwa. Radiasi ultraviolet pada daerah-daerah tersebut cukup lemah.

Apakah sunblock boleh digunakan saat berjemur?

Sunblock biasanya digunakan untuk memproteksi kulit dari luka bakar akibat matahari serta risiko kanker kulit.

sunblock mengandung bahan kimia yang dapat menurunkan level sinar ultraviolet. Sehingga hal ini mengakibatkan pembentukan vitamin D mejadi terhambat.

Perlu dicatat, bahwa ultraviolet B tidak dapat menembus kaca jendela. Sehingga mereka yang berjemur dibalik kaca jendela, tetap berisiko defisiensi vitamin D.

Jadi, cara paling baik dan ideal untuk berjemur adalah dengan membatasi durasi berjemur sekitar 10-30 menit.

Sunblock dapat dipakai setelah durasi 10-30 menit tadi. Agar mencegah luka bakar sekaligus tetap dapat mencukup vitamin D.

Dan berjemurlah pukul 10-11 pagi. Sinar matahari di atas 12.00 sebenarnya memiliki sinar ultraviolet B yang lebih tinggi, namun panas matahari di jam tersebut kurang baik untuk kesehatan kulit dan mata.

dr. Samuel Pola Karta Sembiring Dokter umum lulusan Fakultas Kedokteran Universitas Sumatera Utara. Menyelesaikan studi pendidikan dokter pada tahun 2015. Tertarik dengan ilmu kedokteran dan bidang IT. Pernah mengabdi di RSUD Arga Makmur Bengkulu Utara dan bekerja di RSU Martha Friska Medan. Saat ini penulis sedang menjalani residensi Ilmu Bedah di Universitas Padjadjaran.

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