Sun and skin – how can we protect ourselves?

During summer and warmer periods, we tend to spend more time outdoors. While the sun offers various health benefits, it may also pose a certain risk– especially for our skin.

Types of ultraviolet radiation and its effects on skin

The sun emits UVA and UVB rays, both types of ultraviolet radiation. UVA rays make up to 95% of total sun radiation and can penetrate deep into the skin, hence the tanning effect. UVB rays account for about 3-5% of total sun radiation and act primarily on the skin surface by causing burns. The UV index measures the intensity of UV radiation. The higher the index, the more important it is to protect ourselves from prolonged Sun exposure even in cloudy weather.

What are the risks of UV radiation exposure?

Moderate sun exposure can be beneficial for one’s health. However, prolonged exposure can pose health risks such as burns, premature skin ageing, photosensitivity, skin cancer and serious eye damage. Sunburns and tan are consequences of exposure to UV radiation.

Skin, consisting of the dermis (middle layer) and the epidermis (superficial layer), acts as our body’s primary defence from environmental threats. The epidermis consists of two types of cells: keratinocytes and melanocytes. Melanocytes produce melanin, the pigment that protects cells from UV radiation. Moreover, as melanin is a brown pigment, UV rays cause gradual skin darkening resulting in a tanned complexion.

Sunburns are an inflammatory response that the body develops to protect itself from the damage caused by sun exposure. UVA and UVB rays can lead to skin damage, dehydration and an increase in superficial blood flow which can result in the degradation of elastin and collagen fibres consequentially leading to the loss of skin elasticity and tonus. Furthermore, exposure to UV radiation can cause oxidative stress and the production of harmful free radicals.

Prevention of negative side effects of sun exposure

Sun avoidance

Limit exposure to strong midday sun and other environments with high UV radiation to 30 minutes or less even if you have a naturally darker complexion. In mild climates, the intensity of UV radiation is lower before 10 a.m. and after 4 p.m. because more sunburn-causing wavelengths get filtered. The fog and the clouds do not significantly lower the risks, on the contrary, the risk is much higher at higher altitudes and lower latitudes closer to the Equator. Even though sun exposure helps in vitamin D synthesis; experts recommend keeping required vitamin D levels by supplementing, if necessary, rather than exposing oneself to sun radiation for prolonged periods.

Protective clothing

Protective clothing such as hats, shirts, pants, and sunglasses can help lower UV radiation exposure. Hats are useful in protecting the face, ears, and neck; however, these areas require extra protection in the form of sunscreen. Continuous usage of sunglasses with UV protection helps to protect eyes and eyelids.

Sunscreen

Sun protective factors play a key part in protecting the skin from sunburns and long-term sun damage by absorbing or reflecting UV rays from the sun. It is advised to use broad-spectrum sunscreens with minimal protective factor 30. Sunscreen ingredients function by absorbing and/or reflecting sunlight. It is important to highlight that self-tanning products do not provide adequate protection from UV radiation.

Chemical filters in sunscreens consist of components that do not absorb UV radiation, whereas physical filters, also known as mineral sun protective products, reflect or disperse sunlight.

Sunscreen must be generously applied and regularly reapplied throughout the day to all areas of skin exposed to sunlight, including the face, neck, arms, and legs. If you go swimming or sweat profusely, sunscreen needs to be reapplied even more often regardless the sunscreen is waterproof or not.

Supplements.

Sun protection can be enhanced from within by prepping the skin with various food supplements and natural extracts. These products can help reach a healthy and unified complexion while protecting the skin and fighting skin damage caused by the sun and free radicals.

Common supplements that complement sunbathing include carotenoids like beta-carotene, astaxanthin, pycnogenol, lycopene, antioxidative vitamins like C and E, lutein, elements in traces like zinc, selenium, copper, and coenzyme Q10.

Even though we often want that perfect tanned look during summer, we should think twice about the potential risks of UV radiation before “grilling” in the sun. However, if you still want to tan, try to minimise foreseeable problems by protecting the skin during sun exposure.

Translated by: Dea Radek