Everyday sun protection: why applying cream alone is not enough
Just after lunch, the sun is beating down on the way back to the office – and the sun cream is at home in the bathroom. Does that sound familiar? Everyday sun protection rarely fails on knowledge. It fails on routine. Most people think of UV protection when they go to the beach or out hiking. But the skin forgets not a single ray of sun – not even the one during a short lunch break outdoors.
What many people underestimate: Switzerland is one of the countries with the highest melanoma rates in Europe. Around 3,200 new cases are diagnosed every year, as the Swiss Cancer League reports. The cause is not only sunbathing on holiday. It is the cumulative exposure – day after day, year after year.
UV radiation in Switzerland: stronger than you think
The World Health Organization (WHO) classifies UV radiation as a Group 1 carcinogen. According to WHO, up to 90% of non-melanoma skin cancer cases are down to cumulative UV exposure. That is not an abstract figure – it concerns real skin that was exposed to the sun unprotected for years.
In Switzerland there is an additional factor that people in the lowlands like to forget: altitude. UV exposure increases by about 10–12% per 1,000 metres of altitude (source: Wikipedia – ultraviolet radiation). Anyone hiking in Davos gets considerably more UV than on a walk in Zurich. And snow reflects the radiation on top of that – one reason why sun protection should be a topic in winter too.
MeteoSwiss publishes a daily UV index. On summer days this regularly reaches values of 7 to 8 in the Central Plateau, which counts as «high» to «very high» (source: MeteoSwiss). From a value of 3 onwards, experts already recommend protective measures.
The three pillars in everyday life: shade, clothing, cream
As part of its UV protection campaigns, the FOPH recommends a simple principle: stay in the shade as far as possible between 11 a.m. and 3 p.m., wear protective clothing and use sun protection products with at least SPF 30 (source: FOPH). Sounds simple. But hand on heart – who does that consistently?
A few adjustments that really are feasible:
- A day cream with SPF 30 as a basis – every morning, under clouds too, since up to 80% of UV radiation penetrates the cloud cover.
- Sunglasses with a UV-400 filter, because the eyes can be damaged too.
- Deliberately move your lunch break into the shade instead of sitting on the sunny terrace.
- For outdoor activities: a hat with a wide brim – baseball caps barely protect the ears and neck.
The real problem is not a lack of knowledge, but a lack of habit.
Sun protection from within: what nutrition can contribute
Here it gets interesting – and it is often misunderstood. No diet replaces sun cream. Full stop. But certain nutrients can support the skin from within by reducing oxidative stress caused by UV radiation. Antioxidants such as vitamin C, vitamin E and carotenoids (beta-carotene, lycopene, astaxanthin) play a role here, as Stahl & Sies were able to show in their review «Photoprotection by dietary carotenoids» (2012, Molecular Nutrition & Food Research).
The Swiss Society for Nutrition (SGE) recommends five portions of fruit and vegetables a day. Tomatoes, carrots, peppers, berries and spinach provide exactly those antioxidants that can contribute to protecting the cells.
For everyone who has little time in the morning and still wants to create a nutrient-rich basis, a Herbalife Formula 1 Banana Cream shake can be a practical addition – it provides vitamins and minerals as part of a balanced meal and can be combined effortlessly with fresh berries or spinach. A good start to the day is part of a mindful breakfast that supplies the body with important nutrients.
Fluid intake also plays a role in skin function. Anyone who drinks enough supports the skin's natural barrier function. A Herbalife Herbal Tea Peach can make your daily drinking rhythm more pleasant – simply prepare it cold or warm and enjoy it spread over the day.
Vitamin D: the dilemma with sun protection
Consistent sun protection has a downside: the body's own production of vitamin D falls. Vitamin D is formed in the skin under UVB exposure. The EFSA recommends a daily intake of 15 µg (600 IU) for adults, precisely because sun protection can reduce the body's own synthesis (source: EFSA).
What does that mean in practice? Nobody has to choose between protecting their skin and vitamin D. A mindful eating with oily fish, eggs and fortified foods can supplement your supply. And if you are unsure, have your vitamin D level checked by your GP – especially after the winter months.
Sun protection as a habit of life – not as a seasonal topic
UV protection is not a summer project. The skin remembers every exposure, whether skiing in February or at a barbecue in July. Anyone who really takes everyday sun protection seriously builds it into their daily routine – like brushing your teeth. Day cream with SPF in the morning, sunglasses within reach, a diet with plenty of vegetables and fruit. Small steps, a big effect over the years.
Your skin will thank you. Not tomorrow. But in ten years.
Discover our products at myherbal.ch – for a diet that supports your active lifestyle.