Oh lovely sun - sun, sun protection, UV rays

There are many myths about the sun and sun protection, but what is behind them? How much sun protection do you really need, and when? Can I still get a tan? What actually happens when skin tans? What is the connection between skin cancer and the sun? Do I get my vitamin D from the sun? What do sunscreen and wrinkles have to do with each other?

Solar radiation: what is actually radiating?

The sun emits electromagnetic radiation (UV rays); the shorter the wavelength, the more energy it carries. There are 3 types of UV radiation: UV-A, UV-B, UV-C. UV-C radiation is completely absorbed by the ozone layer. UV-A rays penetrate deep into the skin and can cause long-term damage such as skin ageing or melanoma. UV-B rays carry more energy but do not penetrate as deeply into the skin – they are responsible only for “short-term” damage such as sunburn (which increases the risk of skin cancer). They stimulate vitamin D synthesis and trigger new pigment production (tanning).

UV-A rays have less energy but penetrate deeper into the skin. They are a risk factor for melanoma, skin ageing and certain allergies.

It is important to note that UV radiation is dangerous for our cells and their DNA on the one hand, and an important source of essential vitamin D on the other. As with most things, the dose makes the poison.

How do I best protect myself?

Long sunbathing and tanning are definitely a danger to our skin and our health. A tan is the skin's desperate attempt to protect itself from radiation with melanin (a pigment). So, contrary to the common beauty ideal, a tan is unfortunately a sign of cell damage. This means people with a fair skin type should apply sunscreen from a UV index of 3 (here). Long sunbathing in direct midday sun should be avoided. A helpful way to assess your sun risk is determining your own skin type.

It is also important to apply enough sunscreen and not to forget areas that are easily missed (lips, soles & tops of the feet, neck, ears, skin folds, hands). About 3 tablespoons of sunscreen are needed for the whole body. Wearing clothing, caps/hats and, very importantly, sunglasses is also recommended.

This means that from March to October, sunscreen should be used even on cloudy days, especially on the face. This helps to minimise the risk of skin cancer and greatly slows skin ageing. (Here is an impressive picture of what years of wearing sunscreen can do.)

Sun protection is especially important for children, as young children's skin is still very thin and has no protection of its own yet.

So how do you get your vitamin D?

In general, the recommendation is to supplement vitamin D (e.g. Oleovit), especially during the months with little sun (October–March). In the sunnier months (March–October), fair skin types can cover their vitamin D needs within 10 minutes in the sun. Darker or less sensitive skin types need between 20 and 40 minutes. It is best to do this in the morning or afternoon sun.

To get through summer with healthy skin, it is important to protect it well with sunscreen, clothing and by avoiding the midday sun. The skin can also be supported by staying well hydrated (drinking enough water), eating plant compounds (carotenoid-rich vegetables: carrots, peppers, sweet potatoes, tomatoes) and omega-3.