Summer sun: worth knowing about vitamin D, UVA and UVB radiation

The most important things in brief

• Sunshine is more important for the body than many people think.
• Of course you should be well prepared if you are going to be exposed to the sun for a longer period of time, but UV radiation also penetrates in shady places.
• There is a dilemma here - because without the sun's rays, the body cannot produce vitamin D.
• As in most cases, moderation is recommended.

Yes, it's true: there is only one natural way in which our body is able to produce the vital vitamin D itself. This happens because the radiation converts the provitamin D present in the body into “real” vitamin D. This in turn not only strengthens our immune system, but also the bones and muscles.

Sun contributes to the formation of vitamin D

More than every second Swiss person suffers from a vitamin D deficiency, which unfortunately does not make itself felt in the short term. Preparations and dietary supplements are valuable because our body is not able to absorb the vitamin D we eat. The organism can only filter out and store about ten to twenty percent of this vitamin contained in our food. But that's far too little.

Even about a quarter of an hour a day is enough to compensate for this dose. No longer is necessary, because firstly we cannot store an excess of vitamin D - and secondly the risk of skin cancer increases with every minute that you spend unprotected in the sun. Here we face a real dilemma, because if we use highly effective sun protection that blocks both UVA and UVB radiation at the same time (which, by the way, is strongly recommended when sunbathing), then again the sun's radiation is not enough for the body to start the process of conversion of provitamin D.

Have your vitamin D status checked

If you are interested in knowing how your vitamin D levels are, ask your family doctor first. Many practices offer this measurement; if this is not the case, then the practice team will certainly know who you can turn to instead. And while you're at it, it's best to have your dermatologist clarify whether there is a risk of skin cancer. Ideally, you should have this checked every two years. If your skin shows many smaller and larger liver spots, you can have this check done once a year.

It is also worth knowing that being outdoors does not necessarily have to be in the blazing sun for the body to be able to produce vitamin D. The rule of thumb "15 minutes of daylight" is better, precisely because too much solar radiation (UVA and UVB) is harmful to the skin. UVB is responsible for short-term sunburn, while UVA damages the skin in the long term and causes wrinkles, pigment spots and long-term effects such as skin cancer.

Sun protection against UVA and UVB

That's why it's important to make sure when buying sun protection that it protects against both types of radiation. Also use sun protection when you are in the shade or wear clothing with long sleeves and trouser legs: UV rays penetrate thin fabrics. It should be at least sun protection factor 30; However, 50 is better, especially for children. And apply new sunscreen every two hours at the latest.