Darrick Robles Not only the plants, also we humans need sunlight to live. Soaking up some sun is good for our physical and mental well-being. However, too much UV radiation can damage the skin. Here you can find out how to properly protect yourself and your children in the sun and how to avoid sunburn.
3 Fast Facts About the Sun
- About 5-15 minutes of sunlight 2-3 times a week in summer can help your body make vitamin D.
- Shades, clothing, and hats offer the best protection.
- Keep babies under 6 months out of direct sunlight.
Is Sunlight Healthy?
There’s nothing quite like a sunny day to lift the spirits. Being in the sun increases your body’s levels of serotonin – a hormone known to many as the “happy hormone”.
Soaking up the sun has other benefits as well. Your body needs sunlight to be able to produce vitamin D. Vitamin D is essential for the health of your bones, teeth and muscles, as well as supporting the immune system and mental health .
In addition, sunlight helps regulate your biological rhythm , the 24-hour cycle that controls almost all bodily processes.
However, if you stay in the sun for too long, you run the risk of getting a sunburn or even sunstroke or heat stroke . Too much sun exposure also increases the risk of developing skin cancer .
The latest figures from the World Health Organization (WHO) show that 2-3 million non-melanoma skin cancers and 132,000 melanoma skin cancers occur worldwide each year.
Babies and children, adults with pale skin, and people who have birthmarks , have red hair, or work outdoors are particularly vulnerable to the effects of the sun . Special caution is also required with fresh tattoos .
This is how you protect your children in the sun
Children generally have more sensitive skin than adults and are therefore more sensitive to the sun.
Studies show that repeated sunburn in childhood and adulthood increases the risk of developing skin cancer later.
So make sure your children spend more time in the shade than in direct sunlight, and protect their skin by keeping it covered at all times. T-shirts, shorts, summer dresses, hats and sunglasses are enough. Babies under 6 months should always be kept out of the sun.
Avoid sunburn: Here’s how
The WHO suggests the following measures to protect yourself sufficiently from excessive solar radiation.
1. Avoid the midday sun
The higher the sun is in the sky, the more intense the UV radiation. And the sun’s rays are particularly strong in the summer months. Therefore, do not stay in the direct sun for more than 5-15 minutes around midday.
2. Pay attention to the UV index daily
The UV index ranges from 0 to 12 and indicates how strong the sun’s rays are. From a value of 3 (medium) it is recommended to protect yourself from the sun. Scores between 6 and 7 are classified as high, 8 to 10 as very high, and 11 to 12 as extreme. The higher the value, the more protective measures you should take.
If you are planning outdoor activities, it can help to take a look at the daily UV index. It is measured by the Federal Office for Radiation Protection .
3. Use the shadow
When you are outdoors, look for a shady spot, especially when the UV rays are most intense. Keep in mind that shade under trees, umbrellas, or canopies does not provide complete sun protection.
4. Clothing offers the best protection
A wide-brimmed hat provides good sun protection for your eyes, ears, face, and neck. Tightly woven, loose-fitting clothing provides extra protection from the sun.
5. Use sunscreen
When you are outdoors, you should always make sure that you apply sufficient sun protection. Which sun protection factor (SPF) is the right one depends on the intensity of the UV radiation and your skin type. Ideally, reapply every 2 hours or after working, swimming, playing, or exercising outdoors. Also, make sure your sunscreen isn’t expired.
The sun and vitamin D
Vitamin D is formed when the skin is exposed to direct sunlight. Our body needs vitamin D to absorb calcium and phosphate from food and to keep bones, teeth, muscles and the immune system healthy . There is also evidence that vitamin D may help protect against the flu and colds .
For people who live in hotter, sunnier climates, it’s easier to get vitamin D from the sun year-round. In northern and central Europe, on the other hand, the sunlight in winter is often not sufficient to produce enough vitamin D in the body . Therefore, it is important to eat more foods that contain vitamin D, especially during the winter months. These include, among others
- Hering,
- Salmon,
- Owner,
- Cheese,
- Butter,
- Mushrooms.
How much sun does the body need?
According to the WHO, there is no doubt that some sunlight is good for your health. Sunbathing for just 5-15 minutes, especially for the hands, face and arms, 2-3 times a week during the summer months is sufficient (closer to the equator, where UV radiation is higher, shorter sunbathing periods are also sufficient).
And as is so often the case, moderation is key when it comes to soaking up the sun. How long you can safely expose yourself to the sun without protection depends on your skin type. People with very pale skin can “burn” their skin after just 5 minutes of direct sun exposure. The right protection is therefore essential.
Too much sun can also affect your eyes
Daylight helps your body regulate your sleep-wake cycle . This affects numerous processes in your body, e.g. For example, direct sunlight stimulates the retina of the eye, which stimulates the production of the hormone melatonin in your body. This is important for both your mood and your sleep.
However, too much bright sunlight can damage the eyes. It can lead to diseases in old age, such as cataracts, the most common cause of treatable blindness, or macular degeneration, a common condition in people over 60 years of age.
If you are outdoors when the sky is bright, you should always wear sunglasses . Make sure that it also offers reliable, 100% UV protection . If your sunglasses have a CE mark and the label ISO 12312-1, you can be sure that they meet general international safety requirements.
Going to the doctor with sunburn?
A slight sunburn, where the affected skin areas are slightly reddened and tight, is usually no reason to see a doctor. Slight swelling and itching are also normal with a mild sunburn.
However, if you’ve gotten a sunburn that’s causing severe pain, blistering, or even headaches , nausea , vomiting , or fever , it’s a good idea to see a doctor. It can then already be a severe burn, sunstroke or heat stroke.
Sunburn in toddlers and babies is always a reason for seeing a doctor.
At Med-Healths, you can get medical advice for you and your child within minutes . Our doctors will advise you on symptoms and how to proceed. If necessary, they can also issue you or your child a prescription or sick leave.
