As we enjoy the outdoors this summer, it’s important to remember some very easy health tips to keep you and your loved ones safe. Spending time in the sun can be enjoyable, but also very harmful if the proper precautions are not taken. Short-term exposure to the sun’s ultraviolet (UVA and UVB) rays can cause a sunburn in less than 15 minutes, while long-term exposure can lead to damaging effects like premature aging of the skin and even skin cancer. You can reduce your risk of skin damage and cancer by following six easy tips.

Make it part of your daily routine

Sun exposure doesn’t only happen when you’re going to the pool or the beach. Think of it as a daily event that happens all year long, no matter the season. Don’t underestimate the damage to the skin from daily incidental exposure. Up to 80 percent of UV rays can penetrate clouds. In fact, snow and water can reflect rays to cause intense levels of UV exposure. Make sure to always take precautions, even with daily activities like walking your dog or mowing the lawn.

Find some shade

The simplest method of reducing your risk is by finding some shade. If you have to be outside for an extended period of time, look for a place under a tree, umbrella or other shelter. The best time to be outdoors is before 10 a.m. and after 4 p.m.

Protective clothing

Try to minimize your skin’s exposure by wearing long sleeve clothing or pants. Some articles are made with a very comfortable, lightweight material that is certified UVA and UVB resistant. Remember that a T-shirt only provides about 15 SPF (sun protection factor).

Cover your head

Hats offer multiple forms of protection from the sun. A broad brim hat should protect the face, tops of the ears and neck from direct sun exposure. Remember that hats made of tightly woven fabric provide the most protection, while straw hats provide much less.

Sunscreen

Sunscreen is essential, but with so many options available, it can be confusing. What type should I use and how much SPF? There are essentially two types of effective sunscreens – organic and inorganic. Organic sunscreens are carbon based, such as Avobenzone or Oxybenzone. Physical or barrier sunscreens are inorganic, like Zinc Oxide or Titanium Dioxide. You should also use a water-resistant sunscreen with an SPF of 30 or higher. According to The Skin Cancer Foundation, your risk of melanoma doubles with five or more sunburns over a lifetime. For those weekend warriors, it is very important to reapply about one ounce of sunscreen to sun exposed areas every two hours if you plan to be outdoors for an extended period of time. No matter what type you choose, applying sunscreen shouldn’t have to be a chore. Find a comfortable option that you like, and it will be easy to apply daily.

Don’t forget about your eyes

Wearing tinted glasses is not enough. Eye protection from the sun’s harmful UV rays is important to protect someone from the development of cataracts, melanoma of the retina and premature wrinkles affecting the sensitive skin around the eyes. Make sure to wear sunglasses that have full spectrum UVA and UVB protection and consider a wrap-around style of sunglasses for added protection.

Follow these tips and have a healthy and enjoyable time this summer!

Dr. Ramesh Krishnamurthi
Aultman Medical Group
Internal Medicine