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A New Balanced, Science-Backed Guide to Tanning & Sun Exposure

This book was written to give a clear, science-based understanding of tanning and sun exposure, separating myth from measurable fact, so that you can enjoy sunshine intentionally, responsibly, and without becoming a dermatology slideshow.

A clear, science-backed guide to tanning and sun exposure separating myth from measurable fact, with practical advice and a touch of humor
CLICK / TAP on the book cover image to go to Chapter 1

There’s some lighthearted tone, friendly science talk, and occasional humor to keep things lively, but the science is legit. If any joke hits a nerve, please know none was meant to offend.

Proudly sponsored by Sola: UV Index and Sun Exposure, the sun-savvy iOS app that makes sun exposure management feel effortless.

Disclaimer

The human researched, checked, and re-checked the science but GenAI helped polish the wording and create illustrations (shoutout to ChatGPT and Nano Banana). There’s art for nearly every section, in case flipping through pictures is more your style.

Neither carbon-based nor silicon-based brains are perfect, so if you spot any errors, please write to:

support@getsola.com

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Remember sun protection in autumn

In late summer and autumn, when the sky is cloudy, many people neglect to protect their skin from the sun’s rays – a widespread misconception that not only has unpleasant consequences, but also significantly increases the risk of skin diseases.

Clouds act like an invisible veil that seems to block out the sun. In reality, however, clouds allow up to 80 percent of UV rays to pass through. So-called “light” clouds are particularly dangerous, as they can reflect and even intensify sunlight. The deceptive thing about a cloudy sky is that you perceive the sun as less intense and therefore underestimate the risk of sunburn. The result: you stay outdoors longer without adequate protection – and your skin pays the price.

To minimize the risk of sunburn even on cloudy days, experts recommend always applying sunscreen with a high sun protection factor (SPF 30 or higher), especially if you are spending a long time outdoors. Sunscreen should be applied generously and reapplied regularly, especially after swimming or heavy sweating. Additional protective clothing such as sun hats, sunglasses, and light clothing are also advisable.

So anyone who thinks that sunscreen is unnecessary on a cloudy day should think again. Even in the shade or when the sky is slightly overcast, the danger is real and probably worse than you might think. The rule “better too much than too little” applies especially to sun protection. Your skin will thank you for it!

Be save with sunscreen and the Sola App

Clouds and Sun
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UV radiation varies and UV protection clothing

Risk of UV radiation varies

Sunscreen, long clothing and shady places are important protection, especially in summer. According to the BFS-Germany, UV radiation can neither be seen nor felt. It is there even when the sun is not shining.

According to the data, the intensity and risk of UV radiation depends on many factors – such as the position of the sun, latitude, altitude above sea level, cloud cover and the ozone layer.

UV clothing: Not only useful for children

If you don’t protect yourself adequately from UV radiation, you risk sunburn, sunstroke or – in the worst case – skin cancer. Sun cream with a high sun protection factor is therefore essential.

How clothing with UV protection works

Special UV clothing and UV swimwear is made of tightly woven synthetic fibers such as polyester, nylon and spandex. “They are lightweight and breathable and block and absorb UV radiation,” explains Daniela Weiskopf, Head of the Optical Radiation Department at the Federal Office for Radiation Protection (BfS-Germany). In simplified terms:

Which UV clothing provides the best protection?

The BfS-Germany differentiates between the Australian-New Zealand Standard (AS/NZS 4399:1996), the European Standard (EN 13758-1) and the UV Standard 801 for the UV protection properties of UV clothing.

 Only the “UV Standard 801” seal proves that a garment still protects against sunlight even when wet, stretched and washed several times.

For whom UV clothing is particularly worthwhile

Textiles with the UV standard 801 are also recommended by the “International Testing Association for Applied UV Protection”. According to the Bremen consumer advice center, parasols, beach shells and awnings with a UV Standard 801 seal also offer the best protection.

UV protective clothing is particularly intended for people who spend many hours in the sun, for example

– because they work outdoors, for example on a building site,

– or do sport.

“But it is also suitable for people with very sensitive skin: children, but also teenagers and adults with very light skin tones.

UV protective clothing does not cover all parts of the body, which is why the BfS-Germany recommends applying plenty (LSF 30) of sun cream to uncovered parts of the body in good time.

“Four heaped tablespoons for the entire body of an average adult with a high to very high sun protection factor from SPF 30 are ideal,” says Daniela Weiskopf.

Sunglasses that filter UV radiation with wavelengths up to and including 400 nanometers should also be worn.

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Aloe Vera Gel

Aloe Vera for the skin

– The gel from the thick leaves of the aloe vera plant is used for the skin.

– Aloe vera gel moisturizes and has an anti-inflammatory effect. It is therefore particularly suitable for acne and eczema.

– The leaf gel can be applied pure to the skin or extracted and mixed with other active ingredients to make an ointment.

The medicinal plant was already known as a household remedy in ancient times and was used by Cleopatra for skin care, as the plant contains numerous vitamins, minerals and essential oils. Due to its high concentration of vitamins A, C and E, aloe vera is often used to protect skin cells.

The B-group vitamins it also contains can increase cell metabolism fivefold. Aloe vera gel has a soothing and restorative effect, especially on sensitive skin.

Aloe vera against sunburn

1. if you have exposed your skin to the sun for a long time, you can use the aloe vera gel both preventively and as a remedy for skin burns.

2. the pure gel, either directly from the plant or from the pharmacy, helps quickly and reliably. It provides immediate cooling and thus relieves pain and itching.

3. it supplies the skin with valuable vitamins and minerals and thus contributes to regeneration.

4. it has an anti-inflammatory effect and thus prevents the burn from becoming too severe.

5. And the leaf gel provides the skin with moisture, which it desperately needs after too much sunbathing.

Aloe vera gel is the ideal home remedy for sunburn.

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Health consequences of UV radiation

Sunny spring days entice us outdoors, but even in mild temperatures, UV radiation should not be underestimated.

Why sun cream and co are important now.

 People usually only think about sun protection when it gets really hot. But UV radiation is invisible and does not depend on the air temperature.

Even on cool days, there is a risk of damage to health.

The sun emits high-energy ultraviolet rays of various wavelengths: The UV-C component is completely absorbed by the ozone layer. In contrast, up to ten percent of UV-B radiation reaches the earth’s surface, while the UV-A component passes through the atmosphere almost unhindered.

Direct consequences

– Reddening of the skin up to sunburn, swelling, blistering, itching, pain

– Sun allergy with wheals and blisters

– Inflammation of the cornea or conjunctiva of the eye (e.g. snow blindness)

– Suppression of the immune system

– Formation of vitamin D (the only known positive biological effect of UV radiation)

Late effects

– Eye damage such as cataracts or uveal melanoma (eye tumor)

– Accelerated skin ageing

– skin cancer

The intensity of UV radiation depends on the time of year, time of day and latitude.

It is more intense in the summer months than in winter, and is most dangerous during the day at midday.

In addition, the radiation intensity increases the closer you get to the equator.

Without sun protection, the UV rays penetrate the skin and eyes and can cause damage.

The main cause of reddening of the skin is UV-B radiation, which mainly penetrates the epidermis, whereas UV-A radiation reaches the deeper layers of the skin.

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UV index as a guide

The daily UV exposure and therefore the health risk at a location can be estimated using the UV index (UVI). It is published regularly by the German Weather Service and the Federal Office for Radiation Protection. The higher the index, the faster sunburn can occur on unprotected skin

 The scale was developed by the World Health Organization and is internationally standardized. A UVI of 5, for example, means the same in USA as in South Africa.

More and more spring sunshine

In spring, the sun gains strength from day to day, even if the heat is still moderate. Measurement data shows that UV index values that make sun protection necessary can be reached as early as March.

The German Weather Service is also registering more and more hours of sunshine in spring. On average, the sun now shines 87 hours longer across Germany than in the period from 1961 to 1990, which further increases the UV risk.

According to the President of the Federal Office for Radiation Protection, Inge Paulini, not everyone knows that you have to be careful even on sunny spring days. But “the awareness of many people that UV protection is important is growing”.

Water, sand and snow reduce radiation by reflecting it.

Shade, on the other hand, reduces UV exposure: under a parasol, for example, by around 10 to 30 percent, under a large tree with a dense canopy by around 20 percent.

The lighter the skin, the less it can protect itself against sunlight and the more sensitive it reacts. Skin that contains a lot of melanin and is therefore darker is better protected, but skin damage cannot be ruled out here either.

Children and adolescents need special protection as they are much more sensitive to UV rays than adults. Experts recommend that infants and small children under the age of two should not be exposed to the sun at all with uncovered skin.

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Sola: Sun UV & Vitamin D Tracker: your personal companion for safe sun enjoyment

The Sola Sun UV & Vitamin D Tracker is an innovative app designed to help you spend time in the sun safely and mindfully. As awareness of the risks associated with UV radiation grows, Sola provides an intuitive solution to protect your skin from harmful rays while enjoying the sun responsibly.

Key Features of the Sola App

1. Real-Time UV Index

Sola provides the current UV index for your location, enabling you to monitor the strength of UV radiation in real time. With this information, you can take proactive steps to safeguard your skin.

2. Personalized Recommendations

Using your skin type data, Sola delivers tailored sun protection advice. Based on your skin type and planned sun exposure, the app suggests optimal times to apply sunscreen and how long you can stay in the sun safely.

3. Sunscreen Reminders

Stay protected throughout the day with customizable reminders to reapply sunscreen at regular intervals. Never miss a reapplication and maintain consistent sun protection.

4. UV Tracker for Outdoor Activities

Track your outdoor exposure with Sola’s UV tracker. It logs sunlight exposure during activities such as walking, sports, or excursions, providing a comprehensive view of your UV intake over time.

5. Skin Health Insights

Sola helps you cultivate healthy sun habits by raising awareness about overexposure. Monitor your sun behavior and receive alerts to avoid excessive UV exposure, keeping your skin’s health a priority.

Why Choose Sola?

Sola seamlessly integrates technical precision with user-friendly features, offering a holistic approach to UV protection. Whether you’re relaxing on the beach or enjoying outdoor activities, Sola empowers you to enjoy the sun while minimizing risks. Strike the perfect balance between sun enjoyment and skin protection with Sola.

Intelligent Sun Protection at Your Fingertips
Discover the power of proactive skin care with the Sola Sun Protection and UV Tracker.

Protect smartly. Enjoy safely. 🌞

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How does tan develop (from Wikipedia)

There are two different mechanisms involved in production of a tan by UV exposure.

Firstly, UVA radiation creates oxidative stress, which in turn oxidizes existing melanin and leads to rapid darkening of the melanin. UVA may also cause melanin to be redistributed (released from melanocytes where it is already stored), but its total quantity is unchanged. Skin darkening from UVA exposure does not lead to significantly increased production of melanin or protection against sunburn.

In the second process, triggered primarily by UVB, there is an increase in production of melanin (melanogenesis), which is the body’s reaction to direct DNA photodamage from UV radiation. Melanogenesis leads to delayed tanning, and typically becomes visible two or three days after exposure.

The tan that is created by increased melanogenesis typically lasts for a few weeks or months, much longer than the tan that is caused by oxidation of existing melanin, and is also actually protective against UV skin damage and sunburn, rather than simply cosmetic. Typically, it can provide a modest Sun Protection Factor (SPF) of 3, meaning that tanned skin would tolerate up to 3 times the UV exposure as pale skin. However, in order to cause true melanogenesis-tanning by means of UV exposure, some direct DNA photodamage must first be produced, and this requires UVB exposure (as present in natural sunlight, or sunlamps that produce UVB).

Source: https://en.wikipedia.org/wiki/Sun_tanning#Tanning_process