How to Protect Yourself from the Sun

The sun gives us vitamin D and warmth, but it can also be harmful. Too much sun can burn you, make you age faster, and even give you skin cancer. The good news? There are ways to protect yourself!

Understanding the Sun's Rays

The sun sends out different kinds of rays. Here's what you need to know:

• UVA Rays: These rays go deep into your skin and cause wrinkles and skin cancer.
• UVB Rays: These rays are what give you sunburn and can also cause skin cancer.
• UVC Rays: The Earth's ozone layer blocks these rays so they don't reach us.

Staying Safe in the Sun

Here are some tips to keep you safe from the sun's harmful rays.

1. Wear Sunscreen

Sunscreen is important to protect your skin from UVA and UVB rays. Look for sunscreen that says "broad spectrum" and has an SPF of 30 or higher. Put it on 20 minutes before going outside, and make sure to cover all your skin. Reapply every two hours, especially if you're swimming or sweating.

Remember to:

• Spread it evenly, all over your skin, even your face, ears, neck, and hands.
• Don't forget your lips and the backs of your hands.
• Pay attention to areas that are often missed, like the tops of your feet and your scalp if your hair is thin.
• Use water-resistant sunscreen if you're swimming or sweating a lot.

2. Seek Shade

If you can, try to avoid being in direct sunlight during the hottest part of the day, usually between 10 am and 4 pm. Find shade under a tree, an umbrella, or an awning. If you have to be outside, stay in the shade as much as possible.

3. Wear Protective Clothing

Clothing can block UV rays. Choose clothes made from tightly woven fabric, like denim, canvas, or tightly woven cotton. These fabrics block more UV rays than thinner, looser fabrics. Look for clothing with a UPF rating. A UPF rating tells you how well the clothing protects you from UV rays.

Remember to:

• Wear long-sleeved shirts and long pants.
• Choose darker colors because they absorb more UV rays than lighter colors.
• Wear a hat with a wide brim to shade your face, neck, and ears.
• Wear sunglasses that block 99-100% of UVA and UVB rays.

4. Limit Your Time in the Sun

Even on cloudy days, UV rays can get through the clouds. Try to limit your time in the sun, especially during the hottest hours of the day.

5. Protect Your Children

Kids are more sensitive to sun damage. Make sure to protect them by putting sunscreen on them, dressing them in protective clothing, and keeping them in the shade.

6. Watch Out for Reflective Surfaces

UV rays can bounce off surfaces like sand, water, snow, and concrete. This can make you more likely to get sunburned. Be extra careful when you're near these surfaces.

7. See a Dermatologist

Even if you don't see any changes on your skin, it's important to see a dermatologist for regular checkups. Early detection of skin cancer is important for successful treatment.

Sun Safety on Different Occasions

Here are some tips for protecting yourself in different situations.

Outdoor Activities

• Hiking: Wear long pants, a long-sleeved shirt, a hat, and sunglasses. Put on sunscreen generously and reapply every two hours.
• Swimming: Use water-resistant sunscreen and reapply it after swimming or sweating. Wear a hat and sunglasses for extra protection.
• Gardening: Wear a hat, long sleeves, and long pants. Put on sunscreen and reapply often, especially on your hands and arms.

Traveling

• Beach Vacations: Pack sunscreen with an SPF of 30 or higher, sunglasses, a hat, and protective clothing. Put on sunscreen generously and reapply often, especially after swimming or sweating.
• High-Altitude Travel: UV rays are stronger at higher altitudes. Wear sunscreen, protective clothing, and a hat, even on cloudy days.
• International Travel: Check the UV index at your destination and adjust your sun protection accordingly.

Sun Protection Myths

• Myth: You only need sunscreen on sunny days. Fact: UV rays can go through clouds, so you should wear sunscreen even on cloudy days.
• Myth: A higher SPF gives you longer protection. Fact: SPF measures how long it takes for your skin to burn with sunscreen compared to without it. An SPF of 30 blocks about 97% of UVB rays, and an SPF of 50 blocks about 98%. The difference is small. The most important thing is to apply sunscreen generously and reapply often.
• Myth: You don't need sunscreen in the winter. Fact: UV rays can be just as strong in the winter, especially when the snow reflects sunlight.
• Myth: A tan is a healthy sign. Fact: A tan means your skin has been damaged by the sun and you're more likely to get skin cancer.

The Bottom Line

Protecting yourself from the sun is important for keeping your skin healthy and reducing your risk of skin cancer. By following these tips, you can enjoy the outdoors safely and reduce the risks of sun damage.

Remember, sun safety is important all year round. Be proactive and protect yourself and your loved ones from the sun's harmful rays.