Ms. B., 67, spent every summer on her balcony. The sun did her good; she enjoyed the warmth and the bright light. It wasn’t until her dermatologist discovered the first changes in her skin during a routine examination that she realized she had underestimated the sun. Not because she was uninformed, but because the topic of UV radiation remains unclear to so many people.
We want to change that today.
What is UV radiation—and why is it invisibly dangerous?
UV radiation is an invisible component of sunlight. It lies in the spectrum between visible light and X-rays and is divided into three wavelength ranges: UVA, UVB, and UVC.
UVA rays have wavelengths ranging from 315 to 400 nanometers. They penetrate deeper into the skin than UVB rays and are the main cause of premature skin aging, wrinkles, and long-term skin damage. UVA radiation reaches us year-round, even through window glass and on cloudy days.
UV-B rays have wavelengths ranging from 280 to 315 nanometers and are responsible for sunburn. They reach only about 10 percent of the Earth’s surface, as the ozone layer filters out a large portion of them. Nevertheless, their effects are significant: UV-B rays can damage the genetic material in skin cells and play a major role in increasing the risk of skin cancer.
UV-C rays with wavelengths ranging from 100 to 280 nanometers are completely absorbed by the ozone layer and do not reach the Earth's surface under normal conditions.
At the Earth's surface, then, it is primarily UVA and UVB radiation that we are exposed to on a daily basis, and both have different—but equally serious—effects on our health.
The UV Index
The UV Index indicates how strong UV radiation is on a given day. It measures the intensity of ultraviolet radiation and ranges from 0 to 11 or higher. Sun protection measures are necessary even when the UV Index reaches 3.
The UV index is influenced by various factors: the thickness of the ozone layer, the sun's position, weather conditions, and geographic location. In Germany, the UV index can reach summer days reach levels of 8 or higher—a level that can damage unprotected skin in a short amount of time.
Especially important: UV radiation is strongest between 11 a.m. and 4 p.m. Anyone who is out in the sun during this time is exposed to the highest levels of solar radiation of the day.
How UV Radiation Affects the Skin and Eyes
Sunburn—More Than Just Redness
Sunburn is the acute effect of UV radiation on the skin. What appears to be skin redness is actually an inflammatory reaction. The skin reacts to DNA damage in the skin cells caused by intense radiation. Every instance of sunburn increases the risk of skin cancer.
Children are particularly at risk: Their skin is more sensitive, and the layers of their skin are thinner. Children should spend no more than 10 minutes in the sun without protection; after that, consistent protection is essential.
Premature Skin Aging Caused by UVA Rays
The long-term effects of UVA radiation are less dramatic than a sunburn, but at least as serious. UVA rays penetrate deep into the skin, where they damage collagen and elastic fibers, thereby accelerating premature skin aging. The result: wrinkles, age spots , and a leathery-looking skin texture.
Skin Cancer Caused by UV Rays
Frequent UV exposure can cause skin cancer . Long-term UV exposure also weakens the skin’s immune system, thereby acting as an immunosuppressant and making the skin more susceptible to further damage. The risk of skin cancer increases with every unprotected sunbathing session over the course of a lifetime.
Eye Injuries: Often Overlooked, But Should Be Taken Seriously
Intense UV radiation can cause eye damage. Long-term exposure to UV radiation can contribute to clouding of the eye’s lens, also known as cataracts. Sunburn of the cornea (keratitis) is also possible, especially when UV radiation is reflected off bodies of water, sand, or snow. Sunglasses with UV protection are therefore not just a fashion accessory, but a medical necessity.
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The ABC Safety Rule: How to Protect Yourself Properly
Effective protection follows a clear logic, known as the ABC protection rule:
A – Avoid staying in the sun, especially between 11 a.m. and 3 p.m. Staying in the shade during these hours drastically reduces your exposure to UV radiation.
B – Cover up with clothing and a hat. Tightly woven clothing provides effective UV protection. Special UV-protective clothing must have a minimum SPF of 40. A wide-brimmed hat also protects the face, neck, and shoulders.
C – Apply sunscreen. Sunscreen with UVA and UVB filters is important for protecting exposed skin. Sunscreen should have an SPF of at least 50 and should always be reapplied after swimming or sweating, as the protective effect otherwise diminishes significantly.
What Good Sunscreen Should Do
Not all sunscreens are the same. A high-quality sunscreen contains a UV filter that blocks both UVA and UVB rays. The sun protection factor (SPF) indicates by what factor the skin’s natural protection time is extended.
So, if you normally get sunburned after 10 minutes and apply a product with SPF 50, you theoretically have 500 minutes of protection—but in practice, this is only true if the sunscreen is applied generously and reapplied regularly.
Important: Tanning beds do not provide any restorative benefits or “basic protection” for your vacation. They expose the skin to additional UV radiation and have been shown to increase the risk of skin cancer.
UV Radiation and Vitamin D—A Contradiction?
Vitamin D is produced in the skin by sunlight—more specifically, by UVB radiation. This process is real and important for bone health, the immune system, and overall well-being. However, in Germany, even brief periods of time spent outdoors—10 to 25 minutes, depending on the season and skin type—are sufficient for adequate vitamin D synthesis. Prolonged sun exposure without protection does not further increase vitamin D levels, but it does increase the risk of skin damage.
Special Care for People Who Need Support
Sometimes it’s not easy to follow these recommendations on your own—for example, if you’re not yet fully mobile after a hospital stay, if your cognitive abilities are declining, or if family caregivers are already shouldering a heavy burden.
Mr. A., 74, really enjoyed spending some time on his balcony every day after his hip surgery. His daughter was worried—not only because of the risk of falling, but also because he forgot to apply sunscreen and stay indoors when the sun was strong. A daily care provider took on these small but important tasks as well: She reminded him to use proper sunscreen, made sure he had enough shade, and accompanied him on short walks at the right times of day.
Such seemingly small acts of support make a big difference—for health and well-being.
What You Can Do Now
UV protection isn't a luxury—it's a health precaution. Here's an overview of the key points:
- Find some shade between 11 a.m. and 4 p.m.
- Use sunscreen with an SPF of at least 50 and UVA/UVB protection
- Reapply sunscreen after swimming or sweating
- Wear UV-protective clothing and a hat
- Protect Children with Particular Diligence
- Keep an eye on the UV index every day
- Protect your eyes with sunglasses that offer UV protection
