By Fedhealth
With summer in full swing, the allure of outdoor activities—beaches, poolside lounging, and barbecues—becomes irresistible. However, these activities expose us to ultraviolet (UV) radiation, which can pose significant health risks. The most concerning of these risks include skin damage, premature aging, and, in the most severe cases, skin cancer. To promote awareness and provide actionable advice, this article outlines key strategies for protecting your skin from the harmful effects of the sun.
The Role of Sun Exposure in Health
According to a paper published in The American Journal of Clinical Nutrition vitamin D is an essential nutrient which is vital n preventing many chronic diseases. Because very few foods naturally contain vit D, moderate sunlight supplies most of our vit D requirements. However, excessive sun exposure can be detrimental, leading to skin damage, sunburn, and an increased risk of skin cancer. Therefore, while moderate sun exposure is beneficial, it is crucial to balance it with protective measures.
Understanding SPF and Its Importance
The SPF number on sun protection products indicate the level of protection against UVB rays, which are responsible for causing sunburn and contributes to the development of skin cancer. But consumers should keep in mind that SPF does not guard against UVA – so an SPF claim will not protect the skin from 95% of UV radiation. Since SPF only applies to UVB rays, it is essential to choose a sunscreen that is marked “broad spectrum” – this indicates the product helps protect against UVA and UVB rays.
It is also significant to note that higher SPF ratings do not offer a proportional increase in protection. SPF 50 only blocks 1-2% more UVB rays than SPF 30, meaning that sunscreens with SPF ratings above 50 offer only marginally more protection therefore, choosing a sunscreen with an SPF of 30-50 is generally recommended for adequate protection.
Sunscreen vs. Sunblock: Which One to Choose?
Sunscreen is a chemical blocker that filter’s the sun’s ultraviolet (UV) rays, while sunblock reflects the sun’s rays away from the skin. Both sunscreen and sunblock are effective at protecting the skin from sunburn and preventing UV skin damage. The American Academy of Dermatology (AAD) doesn’t advise using one over the other. The AAD does however recommend that you choose one that offers:
- Broad spectrum protection (protects against UVA and UVB rays)
- SPF 30 or higher
- Water resistance
4 Tips for Daily Sun Protection
To minimize the risk of skin damage, it is crucial to incorporate sun protection into your daily routine. The American Academy of Dermatology recommends several strategies to reduce sun exposure:
- Avoid the sun during peak hours: UV radiation is strongest between 10 a.m. and 4 p.m. If possible, limit outdoor activities during these times to reduce the risk of sunburn.
- Apply sunscreen generously: Sunscreen should be applied 20 minutes before going outside to allow it to absorb into the skin. Reapply every 2-3 hours, or more frequently if sweating or swimming, as these activities can wash away sunscreen.
- Use enough sunscreen: Most people do not apply enough sunscreen. For adequate protection, you should use about one ounce (a full shot glass) of sunscreen for your entire body. Be sure to cover often-missed areas such as the ears, back of the neck, hands, and the area under the edges of clothing.
- Reapply after swimming or sweating: Even water-resistant sunscreens lose their effectiveness after water exposure or sweating, so frequent reapplication is necessary.
Sunscreen is not the only form of sun protection. Clothing plays a critical role in shielding the skin from harmful UV rays. Research indicates that dark-coloured fabrics and those made from tightly woven materials offer better protection than light-coloured or loosely woven fabrics. A simple test is to hold the garment up to the light—if you can see through it, harmful UV rays can pass through as well. Additionally, wearing a wide-brimmed hat can provide essential protection for your face, ears, and neck. Clothing and accessories designed for UV protection, often labelled with an ultraviolet protection factor (UPF), offer an added layer of defence.
While most people focus on protecting their skin from the sun, it is equally important to safeguard the eyes. According to the American Academy of Ophthalmology UV radiation can cause damage to the cornea and lens of the eye, leading to conditions such as cataracts and macular degeneration over time. Sunglasses are essential for protecting the eyes from UV rays, it is however crucial to choose sunglasses that offer 100% UV protection. Fashionable sunglasses that do not meet this standard may look stylish, but they will not provide adequate protection against harmful UV rays.
Conclusion
With the right precautions, it is possible to enjoy the outdoors while protecting yourself from the harmful effects of the sun. By using sunscreen or sunblock with broad-spectrum protection, wearing appropriate clothing, and taking care of your eyes, you can reduce your risk of skin damage and long-term health problems such as skin cancer.
References
- Alebeid, O. K., et al. (2017). Developing UV protection of cotton fabric: A review. The Journal of Textile Institute. Retrieved from https://www.researchgate.net/profile/Omer-Alebeid/publication/311901390_Developing_UV_protection_of_cotton_fabric_a_review/links/59d37c49aca2721f436cd124/Developing-UV-protection-of-cotton-fabric-a-review.pdf
- American Academy of Dermatology. (2020). Sunscreen FAQs. Retrieved from https://www.aad.org/media/stats-sunscreen
- American Academy of Ophthalmology. (2024). The sun, UV light, and your eyes. Retrieved from https://www.aao.org/eye-health/tips-prevention/sun
- Diffey, B. L. (2001). When should sunscreen be reapplied? Journal of the American Academy of Dermatology, 45(5), 677-678. https://doi.org/10.1067/mjd.2001.117385
- Holick, M. F. (2004). Vitamin D: Importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. The American Journal of Clinical Nutrition, 79(3), 362-371. https://doi.org/10.1093/ajcn/79.3.362
- World Health Organization. (2024). Radiation: Protecting against skin cancer. Retrieved from https://www.who.int/news-room/questions-and-answers/item/radiation-protecting-against-skin-cancer
