With Britain in the midst of a heatwave, there's nothing quite like sunbathing in the garden with a cold glass of Pimms'. But without taking the right precautions to reduce your exposure to UV rays, you could be putting yourself at a significant risk of skin cancer (melanoma), the 7th most prevalent form of cancer in the UK.
According to Cancer Research UK, over 85% of melanoma cases in the UK are directly linked to prolonged skin exposure and excessive sunbed use. However, even brief periods of sun exposure without adequate protection can damage the skin and increase your risk of developing skin cancer.
The Benefits Of Sunshine
Of course, exposure to the sun isn't always a bad thing.
Sunshine is a source of Vitamin D, which helps to manage calcium in the bones and blood. Vitamin D, though technically a pro-hormone which is synthesised by the body, can also reduce the risk of depression and even promote weight loss, provided you are eating a healthy and balanced diet.
Misconceptions
There are many myths surrounding the best methods for protecting against and treating sunburn.
The heat of the sun causes sunburn -
Sunburn is actually caused by UV radiation. When the UV rays penetrate the skin, they can cause mutations in the DNA of skin cells. As a response, you experience peeling, which is the body's way of removing damaged and mutated cells. The heat you feel actually comes from infrared rays from the sun and doesn't contribute to cell damage.
Pre-holiday sunbed tan can protect against UV rays -
It's a common misconception that a pre-holiday tan can protect against sun damage. Getting a tan before going on holiday provides very little protection. If it were a sun cream, it would offer less protection than an SPF 3 sun cream. It's also important to note that using sunbeds for pre-tanning can increase your chances of developing melanoma by 20%. If you want a pre-holiday tan, opt for fake tan creams and mousses. Be aware that counterfeit tan products do not protect against the sun, and other precautionary measures should be taken to minimise your risk of skin damage.
Sun cream is all you need -
Sun cream does not offer enough protection against the sun. Moreover, it was found that most people don't apply enough Sun cream for it to be effective. While sun cream can help to block UV rays, it does not provide 100% protection. Seek shade and wear clothing for additional protection.
A "healthy tan" -
There is absolutely nothing healthy about a tan. The darkening of the skin occurs when the cells in our skin produce more melanin to absorb UV rays, thereby protecting the skin from further damage.
Tips For Staying Safe In The Sun
Go into the shade when the sun is at its highest, typically between 11am and 3pm. On a clear day in the UK, you can tell the sun is at its highest when your shadow is shorter than you.
Good places to find shade are:
- Underneath trees and foliage
- Tents and gazebos
- Indoor places like shops and bars.
Make sure you are dressed appropriately for the weather.
Choose light and breathable fabrics, and avoid tight-fitting clothing that may rub and cause irritation.
You should try to cover your skin to protect it against the sun. A light summer dress, 3-quarter-length baggy shorts, and long-sleeved t-shirts are all suitable summer wear that offers more protection than normal shorts and t-shirts. It's essential to apply sun cream to any skin that will be exposed to the sun for extended periods.
The colour of the clothes you wear can also affect how comfortable they are in the summer heat. Dark colours, such as black, burgundy, grey, and navy blue, absorb the sun's energy and can make you feel hotter, while lighter colours, like white, beige, and pastel colours, can reflect the sun's energy and make you feel cooler.
Wearing a baseball cap or sun hat with a large brim can shield your face and eyes from the sun. Not only can it provide shade for sensitive skin on your face, but it can also enhance visibility in bright sunshine.
Sunglasses or varifocal lenses, which adapt to changes in light, can help protect your eyes from the sun's glare. It's very important never to look directly at the sun, even while wearing sunglasses. Choose sunglasses with 100%
The warm, dry, sunny weather can cause dry eyes. You can pick up eye drops to alleviate dryness and soreness.
Always apply sun cream before spending prolonged periods in the sun. Make sure to cover your face, ears, neck, arms, legs, and any other part of your body that will be exposed to the sun. Most people do not apply an adequate amount of sun cream, so it's best to use more sun cream than you think you need.
What's The Best Sun Cream To Use?
Use a high-factor sun cream of SPF 30 or above with a UVA star rating of 4 or higher and apply liberally to exposed skin, especially the face, arms, legs, backs of your hands, ears, and neck. It's also vital to reapply your sun cream every 2 hours to ensure you stay protected. A low SPF sun cream, such as SPF 15, for example, would be suitable for a short period of exposure to UV rays, such as a walk to the shop or hanging out the washing. A higher SPF of 30-50 is more suitable for deliberate and prolonged sun exposure.
While sun cream can offer some protection against the sun, it is also essential to control your sun exposure and seek shade regularly.
How Do I Treat Sunburn?
If you are already sunburned, there's no point in applying sun cream after the fact, as the damage to the DNA in the skin's cells has already been done. Avoid further sun exposure and take a cold shower or bath to cool the skin and reduce irritation.
Apply a lotion, such as after-sun lotion, hydrocortisone cream, or an Aloe Vera moisturiser, to the burn. This can help cool the affected area, reduce swelling and redness, and aid in skin healing. If you begin to feel unwell after being sunburned, consult your GP.
Remember to stay hydrated with plenty of water or natural fruit juices.
If you are enjoying a tipple, remember to alternate with soft drinks or water to reduce your risk of heat stroke and keep your body hydrated. Both alcohol and heat in excess can cause your blood vessels to dilate, which can result in fainting and sunstroke.
If you're unsure whether to apply sun cream, download a weather app for your smartphone or tablet that provides a UV index. Apps that show this index include The Weather Channel, BBC Weather and Met Office Weather Forecast. By monitoring these apps, you can minimise your exposure to harmful UV rays. If the UV index exceeds 3, take precautions to protect your skin.
Whether you're spending your holiday in the exotic islands of the Caribbean or the picturesque British countryside, it's important to protect your skin against the sun's harmful UV rays this summer.
Special Precautions
Some individuals may need to take extra precautions when enjoying the sunshine due to underlying health conditions or ongoing medical treatment. If you are unsure about whether you should take extra precautions, speak to your doctor.
For those with skin conditions such as acne, eczema, and rosacea, the sun can exacerbate symptoms. If you are using a topical treatment for your skin condition, please check the enclosed leaflet or consult a pharmacist for advice and information on using it in conjunction with sun cream.
Sensitivity to sunlight can be a side effect of some medications. You may want to consult the leaflet enclosed with your medications to see if this side effect is listed. Alternatively, you can consult your doctor or pharmacist if you are unsure.
