What is the best lamp for plants to grow them all year round? How to choose a lamp for indoor flowers.

Additional lighting indoor plants- a guarantee of their full growth and development. Light is the energy that is vital to provide natural process photosynthesis. Consider the rules for choosing a lamp for a flower.

In summer, the green inhabitants of the apartments receive it unilaterally from the window through which the sun's rays break through. With the advent of cold weather, they are in constant semi-darkness, spend extra strength, do not bloom, grow poorly.

You can correct the situation by creating artificial lighting.

To choose a complete replacement for sunlight, you should know that light has two characteristics - the spectrum and light power. It is necessary to select these parameters correctly, taking into account the stages of development of a houseplant.

Seedlings are easier to grow with the right lighting.

Young seedlings especially need additional light. It affects the division, stretching and formation of cells.

For seed germination, seedling growth, more blue spectrum is needed. Only he can provide active photosynthesis and, accordingly, active growth. The power of the device at this stage can be small - up to 200 watts.

With the red spectrum shoots get stronger, flowering intensifies. But it is impossible to consider each spectrum separately. Chlorophyll under the influence different parts spectrum absorbs light, transforming energy.

That's why artificial lighting must match the spectrum of daylight.

Lamp and its color temperature

It's time to consider the types of lamps and their temperature. It is measured in kelvins (K). There are these:

incandescent lamp

Choose it to highlight green spaces - bad idea. It gives off a lot of heat. The plant is stretching. There is a danger of burning the leaves. The temperature of a 40 W bulb is 2200 K, a 60 W bulb is 2680 K.

There are more minuses than pluses: fragility, short service life, it quickly burns out with power surges.

classic incandescent lamp

Fluorescent

Represented by two types: general and special purpose. They differ only in the coating applied to the glass flask. It is believed that the coating on the lamps special purpose brings them closer to the desired spectrum.

Of the pros: it gives off light well, they have low heat transfer, efficiency.

By cons– requires ballast to work ( special equipment). They are electromagnetic and electronic - EMPR and EPTRA (indicated on the package). They emit warm and cool colors and match the appropriate spectra.

Combine two types of lamps. 200W lamp temperature warm color- 3000 K, cold - 3500 K.

gas-discharge

Used mainly by professionals in greenhouses, conservatories, winter gardens. Homes can only be used in non-residential premises, because the strong brightness hurts the eyes.

There are mercury lamps that emit 2 times less luminous flux than sodium lamps. Their spectrum not suitable for seedlings.

Sodium more in line with the sun. Metal halide is the most expensive among gas-discharge devices. Suitable for vegetative growth.

Finished luminaires

In specialized stores you can buy ready-made devices. Leading - LED lights. They emit a stream of the desired spectrum.

Of the pros– economical, environmentally friendly, energy-saving long term services. They consume 10 times less electricity than fluorescent ones. They can work up to 100,000 hours without interruption.

They heat up to a maximum of 35 degrees. 1 diode consumes 1 watt per hour. For comparison, fluorescent - 15 - 65 W per hour. The efficiency of LEDs is 95%. The light bulb is screwed into a regular socket.

Finished fixtures are connected to a regular network. Exist different sizes and capacities, which allows you to choose both for one flower and for shelf or rack(sell whole panels).

A variety of design of such devices allows you to choose them under general style rooms.

How to make a backlight on the windowsill

Modern appliances allow you to make the backlight even on a regular windowsill do it yourself. For this you need:

1. Choose plants that are the same height.
2. Buy cheap lamps.
3. Arrange pots, boxes on the windowsill, behind them at the window place foil or a mirror to reflect the rays.
4. Arrange lamps on both sides of the windowsill.

Can be connected to the mains.

By lighting with LED strips, you should know that cannot be connected directly to a power outlet.. They need a special block for voltage transformation.

Features of lighting in winter

In cold weather, the number of hours for backlighting is extended. In winter, the choice of appliance depends on temperature feature plants. Heat-loving ones can winter with a very small decrease in heat and daylight hours.

They must receive illumination throughout 12 hours. Spend it in the morning and evening.

In articles about caring for flowers, we often reveal the features of their wintering. So, we talked about the role of additional lighting when we talked,.

IN winter time plants require more light than in summer

What is the feature of the correct illumination

Proper illumination depends on the greenest inhabitant. You need to find detailed information about it, only after choosing the right device.

The main feature of the additional backlight is make up for the lack of sun. Therefore, you need to know the seasonal norms. This determines the effectiveness of artificial light depends on the length of day and night in different times year, its intensity, the needs of the flower itself.

Proper lighting should be a good growth stimulator.

Not all plants adapt to the lack of light. By their appearance, they indicate a problem that has arisen.

Given the level of illumination, you can install the device correctly for support green dweller.

Signs of lack of light

By the appearance of the plant, you can determine whether it has enough light.

The shortage is displayed:

• Stretched shoots.
• small pale leaves.
• Rare flowers or their absence in flowering species.
• Long internodes.
• Yellowing, falling, drying of the lower leaves.
• motley leaves gradually darken turn green.

Having noticed such signs, you need to give your green friend additional light.

You can accurately measure the amount of light in a room using a light meter. The device will give accurate readings.

What level of light do flowers need?

Illumination is measured in suites. In nature, its level reaches 100,000 lux. This intensity is not required for colors.

In winter, enough for plants:

This is the minimum level to sustain life. Bloomers will need to increase the light level even up to 9000.

How to install a lighting fixture in an apartment

When installing lamps, you should be aware that with an increase in the distance from the flower to the lamp by 2 times, the light intensity decreases by 4 times.

Consider the distance to the lamp so that the plant does not burn or stretch

When burns are visible on the leaves, then the device is too close. The elongated stems indicate that the lamp is far away.

To avoid distortion, the lamp should be placed on top. Minimum distance to heat-loving - 15 mm, shade-tolerant - 55 mm.

The rule of three "F" for plants

Proper flower development depends on three processes:

• photosynthesis in which red light predominates. It speeds up the metabolism.
• Photomorphogenesis defining growth and development. When there is not enough blue spectrum, the leaves are underdeveloped, the stems are stretched.
• Photoperiodism, which takes into account the reaction of plants to the ratio of day and night (light and dark periods).

Each green tenant needs an individual approach: a different period of lighting, the number of light hours, a specific time. Having studied everything in detail about each flower that lives in the house, you can choose the right lamp.

To make green friends feel good in an apartment at any time of the year, you need to:

• Allow light to be captured longer with additional devices. They need different colors spectrum for growth and development.

No need to constantly turn on the lamps in the dark. 12 - 14 hours is enough for a normal life. Important processes that are important for life take place at night.

• For diffusion, you can make a matte screen that will create a universal glow for any green inhabitant.
• With artificial lighting it is important make a schedule. He will not let you bring down the rhythm of life.
• Routine window cleaning and glass cleaning save energy by letting in more daylight.

Cleaning windows will allow you to get more sunlight, which is also good for pets.

If you choose the right additional lighting, then indoor "pets" will delight in appearance.

Light is one of the most important factors for the growth and development of plants. Of course, natural lighting is available to everyone and you do not need to spend money on it, but, alas, it is not always enough. If the plants do not have enough light (especially often this phenomenon is observed in winter period), then you have to resort to additional sources of lighting. Special electrical sources designed in such a way that the emitted waves stimulate growth and create favorable conditions for photosynthesis.

What kind of lighting is needed for growing plants

artificial light for effective cultivation plants should emit a spectrum of electromagnetic radiation similar to that which plants receive in their natural environment. If a complete analogy is difficult to achieve, then the lighting should satisfy at least the minimum requirements. To ensure the most comfortable conditions for development, special lamps are selected that have different influence. Concrete Choice should depend on the type of plant grown and at what stage of development it is.

When using artificial light sources, it is very important that they provide exactly the assimilation lighting that is needed. If the lamps are inefficient for such a purpose, then for the most part they will only produce heat.

To date, several schemes for the use of artificial lighting can be used:

• to increase the intensity of photosynthesis, artificial light is used as a supplement to natural light;
• periodic scheme - additional lighting is connected only in order to be able to control the duration of the light period during the day;
• complete replacement natural light, which allows you to control the process of plant growth as much as possible.

It is worth noting that the full replacement of daylight is used exclusively in climate-controlled rooms. Only by maintaining a balance can optimum speed growth and development of plants.

When deciding to use phytolight for growing certain plants at home, you must follow the following recommendations:

• usually the closer the lamp is to the sprout itself, the greater the effect of it, but here it is worth behaving as carefully as possible in order to prevent excessive heat generation;
• if the source is located about 20 centimeters from the flowers, then the effect is usually achieved by distributing about 70 watts to each square meter soil;
• when the natural daylight hours are shortened (in winter), it must be artificially lengthened by at least 4 hours;
• the light should be directed directly at the plant itself.

Which lamps are better to choose for lighting

The most important question is which phytolamps are best to choose? To date, there are many varieties of devices for creating artificial light, but not all of them are suitable for growing plants. Consider the most common types of lamps that allow for the active development of flora at home.

LED phytolamps

Thanks to modern developments, led-light sources have become affordable and able to serve their owner for a long time. The choice of many falls on this type of lamp due to a number of their advantages:

• low power;
• low level of heat generation;
• their use allows to reduce the intensity of evaporation of moisture, which means that the periods between waterings are lengthened;
• several colors can be combined in one lamp, which means that it can cover several phytoactive areas at once.

It is not difficult to make such a lamp with your own hands, but it is still impossible to purchase a powerful device, since there are difficulties in mass production.

Energy saving (ESL)

The structure of such a light bulb is very convenient - it has a built-in choke, which means that all you need is just to screw it into the cartridge. ESL is distinguished by the type of glow:

• cold spectrum (intended to accelerate the growth of seedlings);
• warm spectrum (favorable at the flowering stage);
• day spectrum.

It is the latter type that is recommended to be used as an independent source of artificial light for plants. The huge advantages of such lamps are low energy consumption and a very long service life (up to 15 thousand hours on average). Such advantages also have a material expression - one lamp will last a very long time, which significantly reduces the cost of buying new lamps.

Fluorescent

The main advantage of this type of lamps is that they do not heat up, which means that they do not affect the air temperature, which is very important when growing plants. When choosing, you need to give preference to those varieties of fluorescent lamps in which blue rays are present - they are necessary for the effective flow of photosynthesis.

Standard instances of fluora per unit of electrical power produce twice as much light energy as compared to ordinary light bulbs incandescent. They can work continuously up to 20 thousand hours.

It is also worth noting the long service life and efficiency in terms of energy consumption. Cheaper cold spectrum lamps are less efficient for growing plants.

Aquarium

In order to grow plants in an aquarium, special lamps for artificial lighting are also needed. There are two main types of such devices.

Lamps in the blue part of the spectrum Actinic are capable of producing radiation that penetrates well through the water column. That is why actinic lights are recommended for large aquariums.

Full spectrum lamps have a full spectrum of radiation. The light emitted by them is as similar as possible to daylight. It is for this reason that they are recommended to be placed in those aquariums for which there is no way to provide daylight from a window.

sodium

Such lamps, as a rule, are used already in the later periods of growth (at the reproductive stage). NLVD affect the process of flower and fruit formation, accelerating it. If applied to young, developing plants, they will grow somewhat faster, but at the same time they will turn out to be more sprawling.

In some cases, due to the characteristics of the radiation, the plant may visually appear pale and unhealthy.

This type of lamp has a high light output and a long service life. They are often used as fragmentary light in greenhouses when the bulk of the light comes from natural sources.

Metal halide

This light source is highly efficient and approximately 80% close to natural light. Hid-luminaires are universal, as engineers are able to change the main characteristics of the luminous flux, thereby making them as suitable as possible for a specific purpose. This technology has the most important attribute - white light, which provides such an accurate proximity to sunlight.

If such lamps are used to illuminate plants, they will grow lower and more compact. Appearance will be no different from those specimens that were grown on the street. Useful service life - up to 20 thousand hours.

ultraviolet

Most of the ultraviolet radiation has a detrimental effect on plant growth. Only red (helps seeds to germinate), blue (stimulates cell division) and purple colors(It is advisable to have only in small quantities).

Most common germicidal lamps, emitting far ultraviolet, are unsuitable for growing plants, as are tanning lamps and black-light devices (sometimes the latter are used to irradiate dill and parsley to improve their palatability).

Video: an overview of lamps that replace sunlight for plants

For effective growth and development of plants in conditions of lack of natural light you just need to use additional light sources. Everything is covered in the video existing types lamps that can be used for this purpose, as well as their advantages and disadvantages.

Growing plants indoors requires compliance with certain requirements for the microclimate and lighting. The best option it will be possible to install green pets on glazed terraces, balconies or loggias in the apartment, where the natural light regime is provided by sunlight. However, even if it is impossible to do this, it is allowed to grow plants under artificial lighting, replacing the sun. To do this, select the right light sources in accordance with the requirements of each type of green space.

Determining the needs of plants in light

For the normal existence of any indoor and greenhouse plant, a certain amount of light is required daily. With insufficient lighting and non-observance of the correct ratio of dark and light periods, flowers and other plantings will not grow, bloom and bear fruit correctly. And the result will be underdeveloped leaves, unhealthy color and few fruits. To avoid this situation, bringing artificial light in line with the needs of plants will help.

According to the need for lighting, indoor flora is divided into several groups:

The given figures of illumination are approximate, however, they can serve as the basis for the calculation of the lighting system. In winter, you can get by with smaller values. And measurements of illumination can be carried out using special devices - photometers and luxmeters. Or download from Play market appropriate application that allows you to use your smartphone camera for measurement.

The ability of different species to adapt to changing lighting

When calculating the system, one should also take into account such a factor as the ability of plants to adapt to changing lighting conditions, that is, the ability to respond to a lack and excess of light during the day. So, older specimens are able to withstand significant fluctuations in light, using, in case of its lack, previously accumulated in the root system nutrients. In order to cause them serious harm, several months of lack or excess of light are required.

Young plants tend to react quickly and can be affected by constantly changing and inappropriate light conditions in just a few days. Such flora must be grown either on the street, or, if the microclimate and other conditions do not allow, in a properly lit room, given that light-loving specimens need more light, shade-loving ones need less.

Mid-latitude plants require at least 12 hours of daylight. Shade-growing poinsettia, on the other hand, needs a short period of relatively bright light and only blooms after 7-8 weeks under long night conditions. And in winter, even plants standing on a windowsill or in a glazed greenhouse require additional lighting that meets the same rules as conventional artificial lighting.

Choosing a good system

Lighting systems are characterized by three main parameters:

Types of lighting fixtures

On sale you can find three main types of devices that provide artificial lighting for indoor plants - LEDs, incandescent lamps and fluorescent lamps. Each of them has its own requirements, but the main thing is sufficient intensity and prevention of burning flowers and leaves.

Due to the low light output, the use of incandescent lamps as phytolamps is not recommended. In addition to the fact that such equipment is not able to effectively replace sunlight, it also gets very hot and cannot be placed near illuminated plants. And at a great distance, the conditions they create are insufficient for most specimens. In floriculture, an incandescent lamp can be used either to heat the air in a greenhouse, or complete with a fluorescent source, adding red light to the spectrum.

A more suitable device for use as a phytolamp is the OSRAM Concentra Spot Natura. It has a built-in reflector and creates Better conditions compared to the normal version.

Fluorescent lamps

If the illumination of plants is carried out using fluorescent (they are also fluorescent) lamps, it is desirable to bring the spectrum closer to natural, combining them with other light sources. The use of only a gas-discharge lamp is allowed for flora with a height of not more than 1 meter. Other plants require the combination of two lamps - fluorescent and incandescent. At the same time, to maintain a constant light intensity, gas-discharge sources should be changed at least once a year. The OSRAM FLUORA lamp is very popular, and many people liked it because of its affordability.

In addition to the usual fluorescent lamps to create acceptable lighting conditions, the following options are used:

LEDs

Modern LED lamps for lighting plants are also considered a good way to get enough light intensity. A fixture using LED sources will cost more when purchased, but it will save electricity during use due to high efficiency at the level of 95% and a service life of at least 50 thousand hours (from 8 to 10 years even with lighting light-loving plants). And also LED lamp unlike gas-discharge sources, it does not require additional cooling systems and ballasts, and even when located close to plants, it does not heat their leaves and stems.

Another advantage of such lamps is the ability to use an LED consisting of several crystals, each of which emits light in its own range. Due to this, by controlling the current strength of each crystal, it is possible to change the spectrum in accordance with the needs of the plant:

• the best option for LED lamps for the normal development of flora is a source that emits waves in the 430 nm range;
• for the stage of vegetation or growth, an LED with a spectrum of about 455 nm (blue light) is suitable;
• when the plant is flowering, the LED lamp should emit waves of 600-700 nm (red light, zone of maximum peak of photosynthesis).

Most other spectral bands are unsuitable for growing plants, and wavelengths below 315 nm are considered detrimental to their development. Therefore, it is required to choose an LED source only in the spectrum from 400 to 700 nm and taking into account certain nuances:

• to replace a 100-watt light bulb or a 25-watt fluorescent source, an LED or a group of such light-emitting diodes with a power of about 15 W is required;
• it is more profitable to purchase expensive European products than more profitable Chinese products, the service life of which does not always correspond to the characteristics indicated in the documentation;
• special LED phytolamps can immediately have settings for different phases of plant growth.

UV lamps

The use of an ultraviolet lamp for plants is a controversial issue, since, according to some growers, this part of the spectrum is not only not useful, but also unsafe for the flora. And waves with a length of less than 315 nm are considered fatal for most plants. However, part of the ultraviolet spectrum can still be of some benefit - long rays (from 315 to 380 nm) provide plants with the conditions necessary for metabolism and growth. With prolonged illumination with such light, green plantings become shorter, and the leaves thicken.

It is noted that UV rays act with maximum efficiency with a sufficient level of normal lighting and maintaining a suitable air temperature for plants. Since the less light hits the leaves and trunk under normal conditions, the more they are damaged. ultraviolet rays. The allowable time of exposure to UV rays on the plant should not exceed 15–20 minutes per day. At the same time, it is desirable that the same light does not fall on people and pets.

Lighting system device

When choosing which system will provide artificial lighting for plants, the placement of lamps, one should also focus on the size of the flora:

LED sources are suitable for any option. Moreover, given their safety for plants, the distance to the flora from them can be any and is selected using light measurements - as well as for other options.

When choosing the location of the sources, it is worth considering that the lighting will be uneven. Therefore, if, for example, to obtain a value of 3000 lux, you need to hang a 200-watt incandescent lamp (50-watt fluorescent or 30 W LED block) at a distance of 1 m from the plant, then at a distance of half a meter from the center of the light spot, the illumination will already be insufficient . This means that sources need to be distributed evenly, and sometimes provide greater value illumination in order to obtain a normal amount of light at any point in the illuminated area.

Purchase of equipment

The main advice that helps answer the question: which lamps are better is to choose the system that will allow you to get a compromise on the issue of price and financial capabilities of the grower. The same factor should be taken into account when arranging a greenhouse or a small green corner indoors. If you cannot provide normal lighting for indoor plants, then you should not undertake to grow them in such quantities. Another way to save money is to select less light-loving flora with approximately the same light requirement.

If the possibilities allow, it is worth taking the appropriate measurements and calculations, choosing and buying suitable lamps by choosing the most expensive, but effective options, install them in the right place and engage in cultivation under artificial lighting. And then the results obtained in the form of healthy, flowering and fruiting plants will pay off your efforts.

Conclusion

This article talks about various options plant lighting lamps. For certain groups of green spaces, the necessary brightness and lighting period is required. In accordance with the various stages of plant growth and development, a certain spectrum of radiation can be applied, which is provided LED lighting. Choosing proper lighting, you can achieve high results that will delight you. And the cost of artificial lighting will pay off.

Video part 1

Video part 2

The lack of sun in winter turns into depression, weakness and chronic snot. We become lethargic, sickly, nervous and want to sleep all the time. "NT" dismantled the sun into useful parts and found out how to replace them in the conditions of the Tambov crown.

"Sunshine" Vitamin D

When the sun shines on us, under the influence of ultraviolet radiation, vitamin D is formed in the skin, which is involved in mineral and water metabolism. It also makes our bones stronger.

Vitamin D helps the body absorb calcium, without which bones and teeth suffer. The strength of the skeleton depends on its presence. If vitamin D is not enough, osteoporosis can develop - the bones become brittle.

Every day, a person needs from 5 to 10 micrograms of vitamin D. Unlike other vitamins, children need more D than adults, especially during active growth(the norm may be more than 10 mcg). If a person is not in the sun, so much vitamin D must be obtained from food.

What to replace

- Calcium with vitamin D tablets.
- Egg yolks.
- Marine oily fish - mackerel, herring, tuna, mackerel, fish liver (more in halibut and cod), fish oil.
- seafood.
- cottage cheese, cheese.
- vegetable and butter.

Serotonin and endorphins ("happiness hormones")

Our biorhythms, that is, activity, depend on sunlight. Serotonin and endorphins are the two main substances that affect our mood. The hormones endorphins give a feeling of lightness, euphoria and soothe nervous system. They sober up in an extreme situation, dull pain and fatigue (certain nerve receptors are blocked). Due to the low level, depression, apathy, causeless longing occur.

The release of serotonin leads to improved mood and mobility. It is formed in the body from the amino acid tryptophan, and therefore foods rich in tryptophan lead to emotional uplift. These are a kind of natural antidepressants: the lack of serotonin leads to depression and depression. Antidepressants increase the level of serotonin in the body, but you cannot use medications without a doctor's prescription.

What to replace

Endorphins:
- The room should be well lit. One incandescent lamp contains 100 lux of illumination. For comparison, on a sunny summer day, the illumination is 20,000 lux. Therefore, the illumination of the room should be at least 500 lux.
- Sports - running, swimming, tennis. “The high from the class” is the release of endorphins.
- Sex.
— Chocolate, cocoa, chili pepper.
- A fun way to get pregnant. From the third month of pregnancy, endorphins enter the bloodstream.

Serotonin:
- Dark chocolate, nuts, dates, bananas, tomatoes, avocados, mustard, potatoes, cilantro, milk, paprika.

Tan

Due to the sun, melanin pigment is produced in the skin and it darkens. The tanning process is protective. The properties of melanin allow it to be a photoprotector. It absorbs harmful ultraviolet radiation converting them into harmless heat. Melanin allows you to dissipate 99.9% of harmful UV radiation and protect the skin from burns or destruction of cell DNA (the cause of melanoma).

What to replace

- Solarium - tanning lamps contribute to the production of pigment and the skin acquires brown shade. However, tanning lamps do not cause all the other reactions that the sun triggers (for example, they do not contribute to the formation of vitamin D).

— Special UV irradiators. Give ultraviolet middle length, which stimulates the production of vitamin D. There are in physiotherapy rooms. They used to be in kindergarten.

Strong immunity

Under the influence of sunlight, metabolic processes improve. The immune system gets stronger.

The beam of light is decomposed into a spectrum of seven colors (“every hunter wants to know where the pheasant is sitting”). Red and invisible infrared radiation stimulate the immune system. Under its influence, immune cells become more active. Therefore, we get sick less when it is warm and sunny. We do not have enough of these long waves in the autumn-winter period. Under the influence of the sun, eater cells are formed that eat foreign elements - viruses.

Therapeutic effects - anti-inflammatory, lymphatic drainage, vasodilator. Infrared light promotes weight loss.

What to replace

— Vitamins, fruits, dried fruits.
- good lighting.
- good mood.
- light therapy (system - a light source that combines the visible and infrared parts of the spectrum. There are many healthcare facilities).

If you notice an error or a typo in the text, select it with the mouse and press Ctrl + Enter

When the sun shines on us Under the influence of ultraviolet radiation, vitamin D is formed in the skin, which is involved in mineral and water metabolism. It also makes our bones stronger.

Vitamin D helps the body absorb calcium, without which bones and teeth suffer. The strength of the skeleton depends on its presence. If vitamin D is not enough, osteoporosis can develop - the bones become brittle.

Every day a person needs from 5 to 10 micrograms of vitamin D. Unlike other vitamins, children need D more than adults, especially during active growth (the norm can be more than 10 micrograms). If a person is not in the sun, so much vitamin D must be obtained from food.

What to replace

Calcium with vitamin D tablets.

Egg yolks.

Marine oily fish - mackerel, herring, tuna, mackerel, fish liver (more in halibut and cod), fish oil.

Seafood.

Curd, cheese.

Vegetable and butter.

Serotonin and endorphins ("happiness hormones")

depends on sunlight our biorhythms, that is, activity. Serotonin and endorphins are the two main substances that affect our mood. The hormones endorphins give a feeling of lightness, euphoria and calm the nervous system. They sober up in an extreme situation, dull pain and fatigue (certain nerve receptors are blocked). Due to the low level, depression, apathy, causeless longing occur.

The release of serotonin leads to improve mood and mobility. It is formed in the body from the amino acid tryptophan, and therefore foods rich in tryptophan lead to emotional uplift. These are a kind of natural antidepressants: the lack of serotonin leads to depression and depression. Antidepressants increase the level of serotonin in the body, but you cannot use medications without a doctor's prescription.

What to replace

Endorphins:

The room should be well lit. One incandescent lamp contains 100 lux of illumination. For comparison, on a sunny summer day, the illumination is 20,000 lux. Therefore, the illumination of the room should be at least 500 lux.

Sports - running, swimming, tennis. “The high from the class” is the release of endorphins.

Chocolate, cocoa, chili pepper.

Fun way to get pregnant. From the third month of pregnancy, endorphins enter the bloodstream.

Serotonin:

Dark chocolate, nuts, dates, bananas, tomatoes, avocados, mustard, potatoes, cilantro, milk, paprika.

Tan

Thanks to the sun in the skin the pigment melanin is produced and it darkens. The tanning process is protective. The properties of melanin allow it to be a photoprotector. It absorbs harmful UV rays and converts them into harmless heat. Melanin allows you to dissipate 99.9% of harmful UV radiation and protect the skin from burns or destruction of cell DNA (the cause of melanoma).

What to replace

Solarium - tanning type lamps contribute to the production of pigment and the skin acquires a brown tint. However, tanning lamps do not cause all the other reactions that the sun triggers (for example, they do not contribute to the formation of vitamin D).

Special UV irradiators. They give medium-length ultraviolet light, which stimulates the production of vitamin D. There are in physiotherapy rooms. They used to be in kindergarten.