By Mary Ellen Zung
July is UV Safety Awareness Month
Summer has officially arrived and it’s a time for fun, vacations and spending long hours outdoors. However, we must remember to stay safe when we are out in the sun!
Although there are health benefits to the sunshine, such as getting vitamin D, and being outdoors, there are also some downfalls such as sunburns, premature aging, and skin cancer.
The good news is there are steps you can take to stay safe in the summer sun! Let’s review what you need to know about UV rays, the UV index, and actions you can take to stay safe from the sun including preventing skin cancer.
UV Rays
Ultraviolet (UV) radiation is a form of non-ionizing radiation that is emitted by the sun and artificial sources, such as tanning beds.
That’s right – tanning beds! Indoor tanning beds can increase the risk of developing skin cancer – squamous cell carcinoma by 58% and basal cell carcinoma by 24% according to the American Association of Dermatology. If you use them before the age of 20, you increase your chances of melanoma by 47%. And tanning beds do not increase your vitamin D production.
UV rays can cause skin cell damage on sunny days, cloudy days and even during the winter months with reflection from the sun. The more time you spend in the sun, the greater you are at risk of sun damage.
UV Index
The Ultraviolet (UV) Index predicts the ultraviolet radiation levels on a scale from 1-11+. The EPA will show UV Alerts when the sun’s rays will be unusually high. It also provides a daily forecast of the expected intensity of UV radiation from the sun. If you have a weather app on your smart phone, it’s probably there. Take a look!
Pay attention to the UV Index. If the UV index is 3 or higher, then protect yourself from too much sun exposure. Here are some tips to do just that.
- Wear Suncreen – Remember to apply your sunscreen. Use a broad-spectrum sunscreen which will provide protection from the sun’s UV rays. There are two types of UV rays – UVA and UVB and broad-spectrum provides protection by either a chemical barrier that absorbs UV or mineral that reflects UV before skin damage may occur.
Chemical vs. Mineral Sunscreens
Mineral sunscreen blocks the UV rays
The main difference between mineral (or physical) sunscreens and chemical sunscreens is how they handle the sun’s rays. The active ingredients in mineral sunscreens are titanium dioxide and zinc oxide, which create a barrier on your skin that reflects UV light. They don’t absorb into the skin. Mineral sunscreens offer the most protection because they’re literally creating a physical separation between you and the sun. You’ll recognize mineral sunscreens by their chalky, white look and feel. That look also helps serve as a reminder for when you should reapply. With physical blockers, if you can still see it, it’s still working. These products should be reapplied around every two hours, especially if you’ve been swimming or sweating. If you don’t like the look of traditional mineral sunscreen, you may choose a tinted option. These offer the same mineral protection with a bit of color, so they blend more naturally, no matter your skin tone.
Chemical sunscreen absorbs UV rays
Most people don’t love the thick texture of mineral sunscreens, so they opt for chemical versions, even though they’re not as effective. Chemical sunscreens absorb UV rays by changing their chemical structure to reduce sun damage. Most chemical sunscreens contain at least one of the following active ingredients: oxybenzone, octinoxate, cinoxate, dioxybenzone, ensulizole, homosalate, meradimate, octisalate, octocrylene, padimate O, sulisobenzone, and avobenzone. They come in both cream and spray form. Chemical sunscreens wear off more quickly and need to be reapplied every couple of hours. And though the spray sunscreens may be more convenient, it’s easier to miss spots on your skin with sprays than with cream sunscreens.
Hybrid sunscreens offer mineral protection with thinner formula
Hybrid sunscreens have a combination of active ingredients including mineral and chemical compounds, allowing for a thinner formulation that rubs in better. With these types of sunscreens, you’ll still want to read the label to make sure you’re applying them correctly to get the most protection.
SPF Sun Protective Factor
SPF values measure how much a sunscreen can protect you from sunburn. For example, if you apply SPF 30 sunscreen sufficiently and evenly, it will take 30 times longer for your skin to begin to burn than if you did not wear any sunscreen protection at all.
- Stay out of the sun between 10:00 am and 2:00 pm
- Seek shade and avoid the sun. Use an umbrella, hide beneath the shade of a tree or seek other shelter out of the sun.
- Wear a hat and protective clothing to cover skin exposed to the sun such as long-sleeve shirts, pants, sunglasses and a wide brimmed hat to cover your entire head and neck.
- Don’t forget your sunglasses. Wear sunglasses, not just because they are cool, or you can see better. Choose sunglasses with a UV400 rating or “100% UV protection” on the label. These sunglasses block more than 99% of UVA and UVB radiation and provide the most protection against UV rays. Do not mistake dark-tinted sunglasses as having UV protection. The darkness of the lens does not indicate its ability to shield your eyes from UV rays. Many sunglasses with light-colored tints – such as green, amber, red, and gray – can offer the same UV protection as very dark lenses. Check to see if your tinted glasses have UV protection. If you are unsure, your eye care professional may be able to check for you. When you wear tinted glasses, your pupils dilate and can increase exposure of your retinas to UV light. Without UV protection, you are putting yourself at risk to harmful effects associated with solar radiation. Be aware that children should wear sunglasses that indicate the UV protection level. Toy sunglasses may not have UV protection; so be sure to look for the UV protection label. Consider large, wraparound-style frames, which may provide more UV protection because they cover the entire eye socket. Know that pricier sunglasses don’t ensure greater UV protection. Even if you wear UV absorbing contact lenses, wear quality sunglasses that offer UV protection. Even when you wear sunglasses, wearing a wide-brim hat and sunscreen can help further protect you from sun exposure.
- Don’t be fooled by clouds. The sun’s rays can pass through haze and thin clouds. This can occur at any time of year, even in the winter!
Sunburn and Skin Cancer
You can reduce your risk of skin cancer by limiting or avoiding exposure to ultraviolet (UV) radiation. Always check your skin for changes will help you to detect any changes to your skin.
Early detection is key and knowing your body will help to protect you. Check www.cancer.org to learn how to do a skin self-exam.
Enjoy your summer and time in the sun but stay protected using these tips.
Mary Ellen Zung is a Certified Holistic Health Coach with expertise in healthy eating and lifestyle change to alleviate and manage digestive issues, overweight, autoimmune, prediabetes, and other chronic diseases. She also conducts health education webinars with the Rutgers Cancer Institute of New Jersey. She can be reached at coachmaryellen@outlook.com
