Sun Safety Tips for Sun Bathing & UV Exposure

July is UV safety awareness month. Therefore, Sun Health Centre decided to share this health awareness information. How to sunbathe correctly in order to get the much-needed vitamin D and at the same time protect yourself from premature aging and skin cancer?

If redness appears on the skin after exposure to the sun, this is already a first-degree sunburn, which increases the risk of developing skin cancer. That is, if your skin turns red, it has already suffered, which is not good for skin health. Sunburns received before the age of 20 are especially dangerous. Data from the Public Health Agency of Canada show that about 200 people in Latvia develop melanoma (pigmented skin cancer) every year. In Canada, almost everyone has a fair skin type, which means that skin cells contain little pigment, which protects it from the harmful effects of UV radiation by absorbing these rays. Special care should be taken in children under 3 years of age, as their skin is thinner and more sensitive to UV radiation. For infants, exposure to direct sunlight is generally not recommended.

What is ultraviolet radiation?

Ultraviolet radiation is electromagnetic waves of various lengths – UVA, UVB and UVC. If you love to sunbathe, it is important to understand what UVA and UVB rays do.

UVA rays penetrate deeper into the skin, down to the dermis, where they cause so-called oxidative stress in cells, which leads to a number of reactions that can contribute to skin cancer. In addition, UVA rays cause photoaging of the skin, wrinkles and pigments. But UVA rays do not trigger the reaction that allows the skin to synthesize vitamin D. UVA rays are used in tanning salons;
In turn, UVB rays can directly cause changes in skin cells and lead to skin cancer when penetrating into the top layer of the skin.

In order not to increase the risk of skin cancer, doctors often advise sunbathing in moderation, but no one really knows how much it is. It can be said quite confidently that in about 15 minutes even light skin does not receive so much ultraviolet radiation to get burned. This is the amount of time per day that we can promote the synthesis of vitamin D in the skin.

What are UV indexes?

For some of us, the type of skin allows you to gradually get a brown tan during the summer without burning. This can be achieved by exposing yourself to direct sunlight in the morning and afternoon when the UV index is not high. Go in the sun before 11am and after 3pm, but keep an eye on the UV Index on a particular day.

If the UV index is 3 or more, sunscreen must be used!

Usually, ultraviolet radiation is lowest in the morning and in the evening, and in the middle of the day it can reach 8, 9, 10, which is very high, and then you should not be in the sun at all. The index is extremely high.

It is advisable to keep track of the UV index – it is shown by smartphones, you can download an application showing the index, or watch weather forecasts. Note that you still get 50 to 80 percent of the UV radiation under an umbrella or in the shade of a tree, and this is not reliable protection.

Avoid exposure to direct sunlight for long periods of time, even if the UV index is low. It is possible for a while, but this is determined individually by checking. If the skin is not reddened and gradually becomes darker, it means that the natural level of protection of the skin increases. Only this can be called a healthy tan.

About sun protection creams

The sun protection factor (SPF) on the package indicates how much of the radiation is received by the human skin, as the rest of the cream absorbs or reflects. If the SPF is 50, this means that the person receives 1/50 of the radiation, therefore the protection factor is high;
SPF * shows how many times longer you can stay in the sun and not get burned, taking into account the innate protective ability of the skin. For example, if your skin turns red in the sun after 10 minutes without a sun protection cream, then a sun cream with SPF15 will theoretically allow you to stay in the sun and not get sunburned for 150 minutes = 10 min x SPF15. However, this is a very rough observation. It depends on several factors – your skin type, the intensity of the sun’s rays, activity (being in the water, bathing, sweating) – all of which affect whether the cream will provide more or less protection;
The protective cream lasts for a certain period of time, which is indicated on the package. It is generally recommended to reapply the cream approximately every two hours. For long walks, it is convenient to use sun protection sprays. After swimming or sweating, it is recommended to reapply the barrier cream. Please note that the total duration of protection cannot be extended by applying several layers of cream;
When shopping for sunscreen for your skin, check if the product has a broad spectrum and blocks UVA and UVB rays. It is important that the product blocks both types of rays;
There are protective products with a chemical filter, which means that it contains a combination of substances that absorb radiation, so the skin does not receive it in full;
There are protective creams with a physical filter that works the other way around – it reflects the sun’s rays and thus protects the skin. Some time ago, many people did not like protective creams with a physical filter, as a light or even white film remained on the skin after applying them. Now some companies have already developed physical filters that absorb well into the skin. Some manufacturers indicate on the packaging which filters have been used;
There are protective creams that have both a chemical and a physical filter;
In addition, there are combination barrier creams that are also foundations.

What should I do after sunbathing?

After a sunbathing, it is recommended to use soothing, moisturizing and cooling creams, which support the mechanisms of repair of damaged skin cells;
If redness or signs of sunburn appear despite the use of sunscreen, it is recommended to avoid further sun exposure until the symptoms completely disappear.

Tips for fighting skin cancer

Avoid prolonged sun exposure from 11am to 3pm. Wear clothes that protect from the sun! Wear a hat or sports cap with a visor;
Regularly use sunscreen with at least SPF30, which blocks UVB and UVA rays. Apply sun protection cream to exposed parts of the body 20-30 minutes before sun exposure;
Protect your eyes from sunlight with sunglasses;
Do not go to tanning salons;
Check moles and skin lesions regularly.