There are Many Options to be Sun Safe

With summer upon us, we have an unlimited source of vitamin D with sunlight at its peak and the heat encouraging us to spend more time outdoors and the time to do so during the holiday season. However, summer also brings increased exposure to ultraviolet (UV) rays that can cause sunburn, premature aging, and skin cancer. Here’s a comprehensive guide to the various ways you can protect yourself from the sun’s harmful effects while still enjoying the great outdoors.

1. Sunscreen

• Types: There are two main types of sunscreen: chemical and physical (mineral). Chemical sunscreens absorb UV rays, while physical sunscreens create a barrier that reflects them.
• SPF Rating: SPF (Sun Protection Factor) measures how well sunscreen protects against UVB rays. Dermatologists recommend using a sunscreen with at least SPF 30, which blocks about 97% of UVB rays.
• Broad-Spectrum: Look for “broad-spectrum” on the label to ensure protection from both UVA and UVB rays.
• Water-Resistance: Some sunscreens are water-resistant, making them a better choice for swimming or activities that cause sweating. However, remember to reapply every 40-80 minutes as per the product instructions.
• Application: Apply generously on all exposed skin about 15 minutes before sun exposure and reapply every two hours or after swimming or sweating

2. Protective Clothing

• UPF-Rated Clothing: UPF (Ultraviolet Protection Factor) clothing is specifically designed to block UV rays. A UPF rating of 50 blocks around 98% of the sun’s rays.
• Fabrics: Tightly woven or dark-coloured fabrics generally provide better UV protection. Some fabrics, such as polyester, offer better protection than cotton.
• Long Sleeves and Pants: Lightweight, long-sleeve shirts and pants can cover more skin without overheating. Choose breathable materials like linen or cotton blends to stay comfortable in hot weather.

3. Hats

• Wide-Brimmed Hats: Hats with a brim of at least 3 inches all around provide good coverage for the face, neck, and ears.
• Material: Look for hats made of tightly woven fabrics or materials with a UPF rating. Avoid hats with mesh or straw with large holes that allow sunlight to filter through.
• Face Protection: While a baseball cap can help protect the scalp and face, it doesn’t cover the neck and ears. For full coverage, choose hats with a wider brim or use sunscreen on areas not protected by the hat.

4. Sunglasses

• UV Protection: UV-blocking sunglasses protect your eyes from harmful UV rays, which can cause cataracts and other eye damage.
• Lens Quality: Look for sunglasses labelled as blocking 100% of UVA and UVB rays. Polarized lenses reduce glare, which can be particularly helpful on water.
• Lens Shape: Wraparound styles or larger frames offer added protection by covering the eyes from the sides, reducing the amount of UV light that can enter around the edges.

5. Seeking Shade

• Midday Protection: The sun’s rays are strongest between 10 a.m. and 4 p.m., so staying in shaded areas or indoors during these hours can significantly reduce UV exposure.
• Umbrellas and Shelters: Beach umbrellas, pop-up tents, or other portable shade solutions provide easy sun relief. Look for options with a UV-blocking rating for added protection.
• Natural Shade: Trees, gazebos, and other structures offer natural, reliable shade that can reduce your risk of sunburn. When possible, spend breaks under trees or awnings.

6. Avoiding Tanning and Sunburn

• Avoid Tanning Beds: Indoor tanning is linked to increased skin cancer risk, including melanoma. A “base tan” doesn’t protect against sunburn—it’s a sign of skin damage.
• Self-Tanners: Consider using a self-tanning lotion or spray if you want a sun-kissed look without UV exposure. They provide a temporary tan without the skin damage.

Spent Too much Time in the Sun Already? Be Mindful of the Below:

1. If You Have Sunburn:

• Get out of the sun immediately: Move to a shaded or indoor area to prevent further damage.
• Cool the skin:

Take a cool (not cold) shower or bath to soothe the skin.

Apply a cold, damp cloth to the affected areas.

• Moisturize:

Use aloe vera or a gentle, fragrance-free moisturizer to help hydrate the skin.

Avoid petroleum-based products, as they can trap heat.

• Hydrate: Drink plenty of water to replenish fluids.
• Avoid further irritation: Wear loose, soft clothing and avoid tight or rough fabrics.
• Take pain relief if needed: Over-the-counter medications like ibuprofen or aspirin can help reduce inflammation and discomfort.

2. If You’re Dehydrated:

• Rehydrate:

Drink water slowly and steadily.

Include electrolyte-rich drinks if you’ve been sweating a lot.

• Rest: Avoid strenuous activity until you feel better.

3. If You Have Heat Exhaustion or Heatstroke:

• Recognize the symptoms:

Heat exhaustion: Heavy sweating, weakness, dizziness, nausea, and muscle cramps.

Heatstroke: High body temperature, confusion, rapid pulse, or unconsciousness (this is an emergency).

• Cool down quickly:

Move to a cool area.

Use cold packs, wet towels, or a cool bath to lower body temperature.

• Seek medical attention if symptoms persist or worsen.

4. Prevent Further Damage:

• Stay out of the sun: Avoid sun exposure during peak hours (10 AM–4 PM) while recovering.
• Protect your skin: Wear sunscreen, hats, and protective clothing in the future.

If symptoms are severe (e.g., blistering sunburn, confusion, or fainting), seek medical care immediately

Conclusion

Protecting yourself from the sun is essential year-round, but especially important during the summer. By using a combination of sunscreen, protective clothing, hats, sunglasses, and shade, you can significantly reduce your risk of sunburn and long-term skin damage. Remember, a multi-faceted approach is most effective, so use these options together for the best defence against the sun’s rays.

Sources:

1. https://www.cdc.gov/skin-cancer/sun-safety/index.html
2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sun-safety