How to Protect Yourself from the Sun While Enjoying the Outdoors
By Ross Reule, MD
One in five Americans will have skin cancer by the age of 70. It’s widely known that excessive sun and ultraviolet radiation (UV) exposure is a major contributing factor to the development of skin cancer.
July is UV Safety Awareness Month and the perfect time to discuss how we can protect ourselves from harmful UV exposure.
I’m not going to tell you to live in a dark basement for the rest of your lives. I love biking, running, hiking, and playing sports with my two active boys. We are outside ALL THE TIME. For our family, it’s about being Sun Smart. One slogan popularized by organizations such as the American Cancer Society is “Slip, Slop, Slap, Seek, Slide.”
This phrase can help guide us as we think about different ways to protect ourselves from the sun as we enjoy the outdoors.
Slip on some sun-protective clothing.
Did you know that a thin white T-shirt worn in the pool only has an SPF of three? That won’t do us much good! When selecting sun-protective clothing, look for the label of UPF (Ultraviolet Protection Factor). A UPF 50 shirt only allows 1/50 of the UV radiation to reach your skin. UPF rash guards provide excellent all-day sun protection, are comfortable and can be stylish. Most sporting goods and clothing stores now carry sun-protective clothing options for all ages.
Slop on your sunscreen.
The multitude of options available in the sunscreen aisle can sometimes be overwhelming.
What should you look for when selecting a sunscreen? The American Academy of Dermatology recommends using a sunscreen with an SPF of 30 or higher, that is labeled as broad spectrum and water resistant. However, re-application is still key! Whether golfing, swimming, or sweating behind the lawnmower, you should re-apply every two hours to ensure adequate protection.
How much sunscreen should we apply? It should take about one ounce of sunscreen (about a shot glass full) for each entire body application.
There are two main types of sunscreen ingredients: chemical blockers that absorb UV rays, and mineral sunscreen (also known as physical blockers) that physically block or reflect the UV rays.
Both types offer adequate protection, but there are likely advantages to picking a physical blocker sunscreen (zinc oxide or titanium dioxide). Physical blocker sunscreens are recommended for children, and those with sensitive skin. And although all chemical sunscreen ingredients currently on the market have been deemed safe by the FDA, physical blocker sunscreens are not absorbed into the skin so may be preferred for those with any concerns. Click here for some of Cornerstone Dermatology’s favorite mineral sunscreens.
It Is often said that the best type of sunscreen is the one that you will actually use! There are many options for daily protection such as Alastin Hydratint (carried here at Cornerstone Dermatology), as well as a number of morning facial moisturizers with included SPF of 30 or higher. Just be certain that when you plan to spend time outdoors, you’re applying sunscreen over your morning moisturizer. Your AM facial moisturizer doesn’t stand-in as an all-day sunscreen!
Sunscreens labeled as “sport” or that come in a stick form for the face tend to run less when you sweat, and are great for athletes. Sprays can be advantageous for covering larger and hair-bearing areas, but should never be sprayed directly on your face. Dr. Fieleke has previously written about our favorite sunscreens for kids here. There really is a great sunscreen option for everyone. If you would like more recommendations specific to your needs, schedule a visit with one of Cornerstone’s providers.
Slap on a hat.
Pick a hat with a brim that covers your ears, back of your neck, and shades your entire face. I recommend you wear a hat with a brim of at least three inches for adequate protection.
Seek shade.
Who doesn’t love enjoying a good book under the umbrella by the pool? Whether its your favorite tree, deck, or pool umbrella, seeking shade can help reduce the amount of direct UV exposure to your skin while enjoying long periods outdoors.
Slide on some sunglasses.
Don’t forget to protect your eyes. UV radiation can contribute to premature vision loss by increasing your risk of cataracts, macular degeneration and keratitis. Also, approximately five percent of all skin cancers occur on the eyelids, so they need to be protected as well!
Additional UV Safety Tips
· Look Out for Windows: Car windows let most UVA rays through, so all those hours in the car can lead to significant UV exposure. Practicing good sun safety on commutes and long road trips is important too.
· Say ‘No’ to Tanning Beds: Tanning bed use before the age 35 can increase your risk of melanoma by 75%. There is no safe amount of tanning bed exposure.
· Look for the UV Index on weather reports. Multiple factors can increase the intensity of UV exposure, such as geographic location, elevation, and time of day (strongest from 10AM-4PM). Many weather forecasts now include a UV Index on a scale from 1-11+ to give you an idea of how strong the UV exposure is on any given day, and best time to enjoy outdoor activities.
· While sun protection can help prevent skin cancer, early detection of skin cancer is still key. Monthly self-examinations are helpful to identify new or changing skin lesions. Learn more about how to spot different types of skin cancer here. If you spot something that concerns you, schedule an appointment right away with a Cornerstone Dermatology provider. We are experts in skin cancer!
Have a fantastic summer enjoying the great outdoors, and be sun smart!