Buzz
Spending time outdoors and enjoying the sunlight can be delightful, and the vitamin D from the sun is beneficial for your health. However, excessive sun exposure can be harmful. Prolonged exposure to the sun can lead to wrinkles, sunburn, and skin damage. It also increases the risk of skin cancer. A good quality sunscreen can shield you from the sun's rays. Additionally, choosing the right clothing can minimize your exposure. It's also advisable to avoid direct sunlight during peak hours as much as possible.
Steps
Use Sunscreen
Select a sunscreen with a safe SPF level. You should apply sunscreen every time you go outside, even on cloudy days. Make sure to choose a sunscreen with a sun protection factor (SPF) strong enough to protect you from ultraviolet (UV) rays.
- Opt for a sunscreen with an SPF of at least 30. This number is displayed on the sunscreen's packaging.
- If you have a history of cancer or precancerous conditions, choose a sunscreen with an SPF of 45 or higher.
- Look for the term "broad-spectrum" on the sunscreen label. This ensures the sunscreen protects against both UVA and UVB rays.
Apply sunscreen 20 to 30 minutes before heading outdoors. Do this every time you leave the house during daylight hours, especially if you plan to be in the sun for more than 30 minutes.
- If you struggle to remember to apply sunscreen, try leaving a reminder note by the door before stepping out.
Reapply sunscreen every 2 hours. Keep track of the time you spend outside. To maintain effectiveness, reapply sunscreen every 2 hours. Even if you’ve been indoors all day and step out before sunset, it’s still important to reapply.
- If you go swimming, reapply sunscreen immediately after getting out of the water, even if it hasn’t been 2 hours.
Use the right amount of sunscreen. Many people are unsure how much sunscreen is needed for proper protection. You need at least 45 ml of sunscreen to cover all exposed skin, which is roughly equivalent to a shot glass full.
- Gently spread the sunscreen over your skin instead of rubbing it in harshly.
- Ensure all exposed areas are covered, including your back. Ask someone for help if you can’t reach certain spots.
Protect Yourself with Clothing
Check how well your clothing blocks the sun. When spending time outdoors, especially for extended periods, wear clothing that can block harmful UV rays. A simple way to test your clothing is to place your hand inside the fabric before wearing it.
- Shine a light through the fabric. If you can see your hand clearly, the clothing offers minimal protection.
- Choose different clothing or apply sunscreen to the skin under the fabric.
Wear sunglasses. Sunglasses should be worn year-round, not just during the summer. Always check the label before purchasing. Your sunglasses must block 99 to 100% of UVA and UVB rays.
- If you carry a wallet or backpack, try keeping your sunglasses inside. This way, you’ll remember to bring them every time you leave the house.
Wear a wide-brimmed hat with at least a 7.5 cm brim. This type of hat will cover areas like your scalp, where applying sunscreen safely can be challenging. The top of your ears, neck, and back will also be protected by the right hat. A brim of at least 7.5 cm ensures proper sun protection.
Wear clothing that covers more skin. Opt for long-sleeved clothing to shield your skin from the sun. Some clothing comes with built-in UV protection and is labeled with an Ultraviolet Protection Factor (UPF). A UPF of 50 allows only 1/50th of UVB rays to reach your skin.
- During hotter months, longer clothing might feel uncomfortable. In these months, pay extra attention to applying sunscreen to exposed areas.
Avoid the Sun
Stay in the shade between 10 a.m. and 4 p.m. During these hours, the sun is at its peak, and your skin is most vulnerable to damage.
- If you must be outside, seek shade under trees, awnings, or other cover whenever possible.
- Limit sun exposure during these hours, especially if you have sensitive skin.
Be extra cautious near water, snow, and sand. Sunlight can reflect off water, snow, and sand, increasing your exposure. This means sunscreen and sun protection are essential even in winter. The risk of sunburn rises when you’re near these surfaces.
- Take extra precautions in such environments. Always apply sunscreen, wear sunglasses, and cover up with protective clothing.
Protect yourself from the sun indoors and in cars. Sunlight can harm your skin even when you’re inside. Consider installing transparent window shields to block UV rays. Wear sunglasses while driving or sitting near windows at home.
- Remember, shields only work when windows are closed.
- Avoid using sunroofs or convertible tops if possible.
- Sunlight can penetrate windows, exposing you to UVA rays. Close curtains during peak sun hours or stay away from windows. You can also apply sunscreen indoors.
Tips
- Regularly check your skin for unusual discoloration or new moles. If you notice anything suspicious, consult a dermatologist immediately.
- Use self-tanning products instead of tanning beds. Tanning beds are unsafe and can cause skin cancer. Avoid them to protect yourself from sun damage.
