Suns out, guns out! Summer is in full swing and we’re all looking for some fun under the sun! Before you go running out that door here is a few facts and some information on the potential benefits and dangers of the sun and the importance of practicing sun safety!
What can make the sun so dangerous?
The sun emits energy called Ultraviolet Radiation. This energy, with extended exposure, can be dangerous, the United States Department of Health and Human Services declared it a carcinogen (cancer-causing). There are 3 types of radiation, 2 types are able to make it through the Earth’s ozone layer. UVA radiation is responsible for aging, wrinkles, and skin cancer and makes up 95% of UV radiation that hits the Earth.
UVB radiation helps with the production of Vitamin D. Vitamin D is vital for immune health. Although overexposure causes damage to the skin resulting in sunburns and skin cancer, some sun exposure is important. A good rule of thumb is, that those with light-colored skin should spend 10-15 minutes with skin exposed (before the skin starts to turn pink). For those with darker pigmented skin, plan to spend more time in the sun with skin exposed. This ensures some absorption of Vitamin D without causing skin damage.
According to the American Cancer Society, more than 5 million new cases annually, skin cancer is the most commonly diagnosed cancer in the United States. One in 5 Americans will develop skin cancer in the course of a lifetime! With UV exposure greatest in the summer, it’s important to take precautions when exposing your skin to the sun for extended periods of time!
The best way to lower your risk of skin cancer is to stay out of the harsh sunlight and practice sun safety. Here are a few tips to help you stay safe while enjoying extended time in the sun and outdoors:
- Minimize exposure between 10 AM and 4 PM when ultraviolet radiation is at its strongest.
- Practice the shadow rule: If your shadow is shorter than you, the sun is at its strongest so seek shade or minimize your time in the sun.
- Use as much protective clothing as possible to cover exposed skin from the sun. Dark tightly woven fabrics block more sun than white or loosely woven fabrics.
- Use a wide-brimmed hat shading your face, ears, and neck.
- Wear sunglasses with 100% UVA and UVB absorption to protect your eyes and nearby skin.
Most importantly… wear sunscreen!
- Choose a water-resistant broad-spectrum sunscreen that protects against both UVA and UVB radiation. Other types of sunscreen may help prevent sunburn, but do not protect against skin cancer. To look for a non-toxic sunscreen, check out the Environment Working Group website at www.ewg.org.
- According to the Skin Cancer Foundation, an SPF of 15 or higher should be used every day. For extended outdoor activity an SPF of 30 or higher should be used.
- If you’re going to have extensive sun exposure, sunscreen should be applied 30 minutes before sun exposure.
- A rule of thumb is that 1 ounce of sunscreen (the size of a shot glass) should be applied generously to the entire body.
- Sunscreen should be applied every 2 hours and more frequently if you get wet or perspire heavily.
Take these tips and guidelines and practice them in the summer months. Protecting your skin not only protects you from skin cancer but also prevents sunburn and slows down premature aging and wrinkles!
Resources:
Cancer Facts and Figures 2022. American Cancer Society, http://www.cancer.org/acs/groups/content/@research/documents/document/acspc-047079.pdf.
Prevention Guidelines. The Skin Cancer Foundation http://www.skincancer.org/prevention/sun-protection/prevention- guidelines
Protecting Yourself from Sun Damage. Cleveland Clinic http://my.clevelandclinic.org/health/healthy_living/hic_An_Overview_ofYour_Skin/hic_protect ing_yourself_from_sun_damage
Ultraviolet-Radiation- Related Exposures. U.S. Department of Health and Human Services 13th Report on Carcinogens. https://ntp.niehs.nih.gov/ntp/roc/content/profiles/ultravioletradiationrelatedexposures.pdf
About the Author:
Raeciel graduated from San Jose State University with a Bachelor of Science degree in Kinesiology. She started at BaySport as a fitness specialist in 2012 and is currently the Program Manager at America Center II Fitness Center. During her spare time, she participates in adult volleyball leagues and tournaments. Outside of volleyball she enjoys the outdoors and spending time with her loved ones.
