first of all get your physics right.
uv, ultraviolet radiation is just light slightly off the blue end of the visible light frequencies.
heat is transmitted by infrared radiation which is just off the red end of the visible light frequencies.
we in australia are exposed to far more light than you are in the higher latitudes. australians love the beach and we live to enjoy old age.
even poms who have migrated live to a ripe old age in australia.
the simple message is dont get sunburnt.
beyond that what you are reading is mainly all codswallop, but of course it is all wrapped in pseudo scientific language so you'll be utterly absorbed by it.
oh "pilots exposed to it all" ...wear a baseball hat the right way around to shield the face, the headphones take care of the ears and a long sleeved shirt will protect the arms, a pair of jeans protect the legs.
(I know. all this is so difficult to master that either I must be an utter legend or you're a bit of an idiot. your choice.)