5 minSpring has arrived: the days are getting longer, temperatures are rising and the sun is shining more often. Wonderful, of course, but it is important to also consider the less sunny side of sunlight: damage to the skin caused by UV radiation. In this article, we share practical tips for safe sun exposure, suitable for both children and adults. This way, you can enjoy the beautiful weather with peace of mind.
In this article, you will read:
- Why sun protection is important
- How to protect children from the sun
- Tips for sun protection for adults and seniors
- The importance of SPF, protective clothing and antioxidants
Why sun protection is important
Sunlight is essential for our health. It stimulates the production of vitamin D, which is essential for strong bones, a well-functioning immune system and healthy muscles. In addition, sunlight has a positive effect on our mood and biorhythm: it promotes the production of serotonin, a substance in the brain that makes you more energetic and cheerful, and helps regulate your sleep-wake cycle. A daily dose of daylight – preferably in the morning – therefore contributes to both physical and mental health.
At the same time, it is important to be aware of the risks of excessive exposure to UV radiation. UV light can damage the skin and contribute to premature skin ageing, pigmentation spots and skin cancer. Good sun protection is therefore not a luxury, but an absolute necessity – for everyone, regardless of age or skin type. The key is balance: enjoy the sun, but protect your skin wisely.
Sun protection for children
Children's skin is thinner and more sensitive than that of adults, making them more susceptible to sunburn. That is why it is important to be mindful of sun protection for young children.
Sunscreen: how and how often?
It goes without saying that you should apply sunscreen to your child, but how and how often you do so is perhaps even more important! To start with, the SPF is a point of attention: use an SPF of 30 or higher, so that your child remains protected from the sun for a long time.
Apply the sunscreen 30 minutes before your child goes out in the sun so that it can be absorbed properly. For good protection, you should reapply the sunscreen every two hours. Also, make sure to reapply it when your child has been sweating or swimming: this also applies to water-resistant sunscreen.
Did you know that direct sunlight is not recommended for babies under 1 year of age? There is sunscreen specifically for babies based on zinc oxide, which does not absorb into the skin and reflects UV rays! Zinc oxide is also good for sensitive skin.
Clothing and sunglasses
If necessary, make sure your child wears protective clothing that covers the parts of the body that burn quickly. There is also UV-protective clothing available! A cap or hat will prevent your child's face, neck and ears from burning.
Children's eyes are vulnerable, so UV radiation can cause damage to the eyes. Choose good sunglasses for your child with 100% UV protection. And beware: cheap sunglasses often do not offer this protection! The risk of damage is even greater because your child's pupils become larger due to the dark lenses. This allows more UV radiation to enter the eyes.
Timing is key
The sun is strongest between 10:00 and 16:00. During this period, let your child play in the shade as much as possible.
Make sure prams or buggies are in the shade and use a sunshade if necessary.
Sun protection for adults
Sun protection is also essential for adults. As you get older, your skin's elasticity decreases and it often becomes thinner. This makes the skin more sensitive to sun damage, so sun protection is just as important in later life.
Use SPF every day
Did you know that using SPF every day, for example in your day cream, can slow down the ageing process of your skin? So make it a habit to apply SPF, even on cloudy days and during the winter months.
Always choose a sunscreen with an SPF of 30 or higher for long-lasting protection from the sun. Because sunscreen loses its effectiveness over time, it is wise to buy a new bottle every year.
Protective clothing and accessories
Wear light, covering clothing on sunny days. Do you burn quickly on your face and neck? Then wear a hat with a wide brim. Wearing sunglasses is also a good idea: sunglasses with UV protection ensure that your eyes are protected against harmful UV radiation. Choose sunglasses with a CE mark and UV400 filter for optimal protection.
Sun protection from within
Sun protection does not stop at sunscreen and clothing. What you eat can provide extra support for your skin from within. Certain nutrients help your skin to better protect itself against harmful UV radiation and promote recovery after exposure to the sun:
- Antioxidants as natural sun protectors
- Nutrients such as vitamin C, vitamin E, and beta-carotene neutralise free radicals produced by UV radiation. These free radicals damage skin cells and accelerate skin ageing. By eating enough fruit and vegetables every day, you support your skin's natural defences. Think of berries, carrots, sweet potatoes, spinach, and citrus fruits.
- Lycopene
- This powerful antioxidant is found in tomatoes (especially cooked or as tomato puree), pink grapefruit and watermelon. Lycopene helps protect the skin against UV damage from within.
- Omega-3 fatty acids
- These fatty acids from flaxseed, walnuts, chia seeds, oily fishor algae oil have anti-inflammatory properties. They help keep the skin supple and can reduce sunburn reactions.
- Polyphenols
- Polyphenols are plant substances found in green tea, cocoa and red grapes, among other things. They have antioxidant and anti-inflammatory effects and support skin health when exposed to sunlight.
- Drink enough water
- Make sure you drink enough water every day: at least 1.5 to 2 litres, and even more in hot weather or when exercising. Water helps your body eliminate waste products and keeps your skin supple from the inside out. You can also hydrate with herbal tea, coconut water or water with a slice of lemon or cucumber for some extra flavour.
Please note: Sun protection through nutrition is not a substitute for sunscreen or other physical protection, but can be a valuable addition to your daily skincare routine and sun resistance.
Some medications also make your skin more sensitive to the sun. If in doubt, consult your pharmacist or doctor.
Conclusion
Good sun protection is not a luxury, but an essential part of a healthy lifestyle. By applying sunscreen wisely, covering your skin properly and, above all, supporting your skin from within, you can enjoy the sun to the fullest, without the adverse effects!
