Summer smells of strawberries and lavender, shines brightly for up to 7 hours a day and makes seas of flowers glow. It even warms stones to body temperature and caresses sun-kissed faces with a gentle breeze. This time is accompanied by a gentle humming and rustling, it leads us to the elements: We jump into the water, lie down on the grass, on the earth, light barbecues and feel light as a feather. It's summer, it's sunshine time.

The darker side of the sun

Of course, the sun has many positive effects: Sunlight promotes vitamin D production in the body - and vitamin D is good for bones, muscles and the immune system. In addition, light stimulates the release of endorphins, i.e. happiness hormones, while infrared light improves circulation, metabolism and performance.

However, too much sunlight can also be harmful and lead to serious skin damage: premature skin ageing, sun allergies and even skin cancer. It is therefore essential to protect yourself from the negative effects of UVA and UVB rays.

SPF broken down

Depending on the skin type, the sun protection factor is used to calculate the maximum daily exposure time of the sun cream. To do this, simply multiply the sun protection factor by the self-protection time of your skin. If the self-protection time is 10 minutes and you apply sunscreen with SPF 30, you can stay in the sun for 30 times 10 minutes, i.e. five hours.

But be careful: the SPF values on the packaging are based on laboratory tests. However, it is assumed that two milligrams of sunscreen per square centimeter of skin would be used. Most people use much less. The rule of thumb is therefore to apply at least three tablespoons of sun cream, preferably around 20 to 30 minutes before sunbathing.

Natural cosmetic sun cream without unwanted chemicals and microplastics is recommended. It works physically, i.e. mineral UV filters such as titanium oxide and zinc oxide form a protective layer on the skin and reflect the UV rays like tiny mirrors. After sunbathing, the skin should be intensively cared for to counteract the loss of moisture in the skin. After-sun lotions with aloe vera are particularly recommended as they are easy to apply and provide intensive moisture.

No two skins are the same

Every skin needs sun protection - only some need it earlier and with a stronger sun protection factor:

Skin type 1:

• Very fair skin, light eyes, light or reddish hair, freckles
• Sunburn: very fast
• Tan: hardly any
• Self-protection of the skin: approx. 10 minutes

Skin type 2:

• Light skin, light eyes, light hair
• Sunburn: fast
• Tanning: slow
• Self-protection of the skin: approx. 20 minutes

Skin type 3:

• Medium-light skin, medium-light eyes, brown hair
• Sunburn: occasionally
• Tan: slow
• Self-protection of the skin: approx. 30 minutes

Skin type 4:

• Dark skin, dark eyes, black hair
• Sunburn: rather rare
• Tan: fast
• Self-protection of the skin: approx. 40 minutes

Skin type 5:

• Dark skin, dark eyes, black hair
• Sunburn: rare
• Tan: fast
• Self-protection of the skin: approx. 60 minutes

Skin type 6:

• Dark skin, dark eyes, black hair
• Sunburn: very rare
• Skin's own protection: approx. 80 minutes

The skin types presented are for orientation purposes. To determine the type with certainty, we recommend a visit to a dermatologist's practice. In order to reduce the risk of skin cancer, an SPF of 30 is generally recommended (also for types 5 and 6). People with skin type 1 or 2 should even use sun protection with an SPF of 50.

Skin care from the inside

However, the skin not only needs protection from the outside, but also from the inside. This includes a sufficient intake of fluids, about two liters of water or unsweetened teas are perfect. Mint, ginger, orange or lemon slices give the water a fresh taste. Fruit and vegetables such as cucumber or melon have a high water content and are therefore also highly recommended.

Vitamins that protect the skin from the sun

Vitamin A

The fat-soluble vitamin A ensures supple skin. It is mainly found in animal foods such as liver, certain types of fish (eel and tuna), butter, cheese and eggs. In plant-based foods, vitamin A is present in its precursors, the provitamins. These so-called carotenoids are deposited in various layers of the skin. They ensure a healthy skin color and at the same time form the body's own protection against sunburn. A lot of carotene is found in carrots, kale, spinach, fennel, broccoli, endive and lamb's lettuce. In order for carotene to be converted into vitamin A by the body, it is necessary to consume some fat at the same time.

Vitamin C

The best known of the skin protection vitamins is vitamin C (ascorbic acid). It acts as a radical scavenger in the body and protects against environmental toxins and carcinogenic substances. Vitamin C is found in large quantities in fresh fruit and vegetables. The varieties richest in vitamin C include sea buckthorn berries, citrus fruits, strawberries and currants. When it comes to vegetables, it is mainly peppers, fennel and all types of cabbage that contain particularly large amounts of the water-soluble vitamin. Potatoes are also an important source of vitamin C.

Vitamin E

Vitamin E is stored in the skin and counteracts skin ageing. Vitamin E belongs to the group of antioxidants. These intercept free radicals that form in the skin as a result of sun exposure. Vegetable oils (e.g. wheat germ oil, sunflower oil and avocado oil), cereal sprouts, nuts and almonds contain particularly high levels of natural vitamin E. Wholemeal products, soybeans, black salsify, savoy cabbage and red and white cabbage also provide this valuable vitamin. Oils that are rich in vitamin E also contain large amounts of unsaturated fatty acids, which have a positive effect on the immune system.

Biotin

Biotin or vitamin B7 was formerly known as vitamin H (H for skin) and is considered the beauty vitamin par excellence. It is abundant in liver, soy products, wheat bran, nuts, fruit, milk and eggs. A deficiency causes pale, scaly and inflamed skin, as well as hair loss, brittle nails, depression and tiredness.

Zinc

In the form of zinc oxide, the mineral is often used as a UV filter in sun creams. As part of our diet, the trace element supports the normal function of the skin and helps to protect cells from oxidative stress. Meat, fish and cheese are particularly rich in zinc, but it is also increasingly found in plant-based foods such as oats, nuts, pumpkin and sunflower seeds. With the necessary knowledge in your luggage, you can now enjoy our  store browse through our shop. Have fun!