Avoiding spending time in the sun is often impossible, particularly if you work outdoors or frequent the outdoor hobbies that may expose you to sunshine longer and more frequently than the average person. Holidays in hot climates also increase exposure as you bask in the rays and develop a tan. While some sunlight is essential for your body to get the vitamin D it needs, overexposure and inadequate precautions can harm the skin and increase the risk of skin cancer. By being aware of the importance of safety, you can enjoy the sun while reducing your risks.
How can too much sun cause skin cancer?
The leading cause of melanoma, a type of skin cancer that can spread to other organs, is excessive exposure to ultraviolet (UV) radiation from the sun or sunbeds. UVA and UVB rays are both harmful to the skin and can cause skin cancer.
UVA rays penetrate the skin deeply, where they affect the underlying blood vessels and connective tissue. Not only can this cause the skin to lose its elasticity, but it also can lead to long-term skin damage and premature aging. UVA rays also contribute to sunburn, although to a lesser extent than UVB rays. Sunburn is a significant risk factor in the development of skin cancer.
UV rays can damage skin cells and cause mutations in their DNA. Sunburn is a sign of your body attempting to repair the damage, which it is relatively capable of doing. However, mutated DNA cells can be left behind to mutate further and multiply, leading to skin cancer (often years later). It’s important to realize that even though your skin might look healed after being sunburned, the damage is already done.
Fortunately, there are ways you can reduce the harmful effects of the sun.
Seek Refuge in Shade
One of the best things you can do to protect yourself is to limit your exposure when the sun is at its strongest. You can find out when that is by checking an online UV index for your location.
The most obvious and effective way to get out of the sun is to seek deep shade indoors. If that isn’t possible or practical, there are alternatives, although you should be aware that they won’t necessarily offer much protection. UV rays can still reach the skin indirectly:
• Trees can seem like a great place to shelter from the sun, but the degree of protection they offer depends on a number of factors, such as the amount of indirect or scattered UV light present. Large trees with dense foliage offer the most protection.
• Umbrellas can be a welcome relief, but unless they are enormous, they likely won’t provide a great deal of protection. Even though you may feel shaded, UV light reflects underneath them.
• Awnings and canopies can also be hit-and-miss when it comes to how much protection they provide, as they can have high levels of UV light beneath them. The smaller they are, the less effective they are likely to be.
Slather on Sun Protection
Sun protection doesn’t offer 100% risk reduction, but it can help reduce your skin’s exposure to UV rays. There are two ratings that you need to look for on the label of any sunscreen you are thinking of buying:
• The sun protection factor (SPF) indicates the degree of UVB protection and ranges from 2 to 50+.
• The star rating shows the degree of UVA protection and ranges from 1 to 5 stars.
You should always choose a product with an SPF of at least 15 and a star rating of at least 4. To get the maximum benefit from your sun protection product, you need to use it correctly:
• Before use, check the expiration date. Like all cosmetic products, sun protection products have a shelf-life beyond which they start to degrade and can become ineffective.
• Make sure you apply enough sun protection. Follow the guide for recommended amounts. For adults, that’s approximately 2 teaspoons for covering your head, neck, and arms, or 2 tablespoons for covering your whole body (minus swimwear). Don’t forget your ears.
• Reapply your sun protection regularly. It is essential to make this a habit, as you can easily remove the lotion by sweating, swimming, or drying yourself with a towel. Always read the manufacturer’s guidelines for specific instructions.
Wear suitable clothing
The less skin you expose to the sun, the lower your risk of getting sunburned, so covering up with suitable clothing is another way to increase your protection:
• Loose-fitting trousers, long skirts, and long-sleeved tops will help you to stay as cool and comfortable as possible whilst shielding your arms and legs. Try to wear clothes made from close-weave fabrics that allow less sunlight to penetrate.
• Wide-brimmed hats can protect your head, face, and neck from the sun and can be a fun way to accessorize your outfit.
• Sunglasses with 100% UV protection will decrease the risk of damage to your eyes and prevent you continually squinting because of the uncomfortable glare of the sun.
By being sun-savvy and following these simple guidelines, you can pro-actively reduce your risk of developing skin cancer and be confident that you’re taking positive steps to protect your health.