While outdoor activities are part of a healthy lifestyle, there is a danger you can't see- ultraviolet (UV) radiation. UV is part of the spectrum of light that comes from the sun. Most of the dangerous radiation from the sun is blocked by ozone in the upper atmosphere, but small amounts still come through.
Natural sunlight is important to good health. But too much exposure to UV rays increases the risk of sunburns, skin cancer and cataracts (a clouding of the lens of the eye).
Myth: Sun damage is temporary. Skin repairs itself.
While a sunburn eventually goes away, the underlying damage stays. Sun damage builds up with each exposure to the sun. It can take up to 10 to 30 years for cancer to develop from repeated sun exposure.
Sun and skin cancer
Anyone who spends unprotected time in the sun can burn. And burning increases your risk of skin cancer. Most skin cancers start in areas of the skin that are exposed most often to the sun- the head, face, neck, hands, arms and legs.
You are at greater risk of developing skin cancer if you:
-have fair skin that tends to burn
-have a lot of moles or freckles
-had sunburns when you were a child
-work outside
-have a family history of skin cancer
If you have naturally dark skin, you may be less sensitive to the sun, but you are not safe from its harmful effects. Everyone needs to protect their skin from the sun's damaging rays.
Many people believe that a tan makes them look healthy. But even a light tan is a sign that the skin has been exposed to too much sun and has been damaged.
Check your skin regularly
See your doctor right away if you notice:
-changes in the shape, colour or size of birthmarks or moles
-sores that don't heal
-patches of skin that bleed, itch or become red and bumpy
UV Index- your guide to sun safety
The UV Index was designed to help people know how strong UV rays are each day. The index categories range from 0-2 (low risk) to 11 or more (extreme risk).
The sun's rays are strongest in the middle of the day, from 11am to 4pm. You need to protect your skin during these times, or whenever the UV Index is 3 or higher.
Up to 80% of the sun's rays travel through light clouds, mist and fog. In winter, more than half of the sun's rays are reflected off snow, increasing UV levels. The problem is worse at higher elevations. Don't forget your sunscreen even in winter.
Protect yourself and your family from the sun
No one wants to stay indoors when the sun is out. But while you're outdoors, a little SunSense can protect you and your family. Take precautions between 11am and 4pm when the sun's rays are at their strongest, or any time of the day when the UV Index is 3 or higher.
-Check the UV Index before you go out.
-Cover your arms and legs. Choose clothing that is loose- fitting, tightly woven and lightweight.
-Wear a wide brimmed hat to protect your head, face, neck and ears.
-Stay in the shade- under trees, an awning or an umbrella.
-Wear sunglasses with UV protection to protect your eyes.
-Use sunscreen with an SPF 15 or higher on exposed parts of your body. Apply it at least 20 minutes before going outside. Don't forget your ears and neck.
Myth: Sunscreen gives complete protection.
A broad-spectrum sunscreen with an SPF of 15 or higher offers partial protection from sun damage. The best protection comes from shade or wearing clothing that covers your arms and legs. But if you're going to be active in the sun, don't forget to reapply your sunscreen every 2 hours!
Protecting children
Children tend to spend more time outside than adults and this puts them at greater risk of getting sunburnt. Children with fair skin and freckles are especially at risk.
Whatever their age, whether or not they tan easily, children need to be protected from overexposure to the sun.
Babies' skin has less natural protection against the sun's rays, meaning sunburns happen more quickly than in adults. Babies over 6 months can wear sunscreen.
-Always keep infants under 12 months of age out of direct sunlight. Put strollers and playpens in the shade.
-Use stroller hoods or breathable fabric to cover infants in strollers when walking on sunny days.
-Try to keep your kids out of the sun between 11am and 4pm or whenever the UV Index is 3 or higher.
-Have kids wear clothing that covers their arms and legs. Wide-brimmed hats provide more protection than baseball caps.
-Use sunscreen of SPF 15 or higher on exposed skin. Reapply often (about every 2 hours), and don't forget their nose, ears, cheeks and the tops of their feet.
-Use a waterproof sunscreen on kids playing in or near the water, and reapply often.
Making shade
Sunburns can happen when you least expect it. You could be gardening, watching your kids playing sports or just sitting on a park bench.
During the summer months, try to stay out of direct sunlight and move to the shade. Even if you're under a tree or if there's scattered cloud cover, you can still be exposed to UV rays.
-Use an umbrella when you're at the beach, on picnics or going for a walk.
-Set up large tents or canopies for outdoor events.
-Use a privacy screen to block the sun from balconies.
-Plant shade trees around the house. Maples, willow, elm, oak and cherry are good shade trees.
-Add an awning over the porch on your house or put a gazebo in the backyard.
Vitamin D
Vitamin D is needed for good bone and muscle health, especially in children and in the elderly.Vitamin D is produced in the skin when it is exposed to sunlight. You can also get vitamin D from vitamin supplements and fortified foods.
The amount of sun exposure needed to produce enough vitamin D depends on your age, diet, skin colour, where you live and the intensity of the sun. For some people, a little sunshine goes a long way. It is possible that just a few minutes a day of unprotected sun exposure will produce enough vitamin D, but might also increase the risk of skin damage. The trick is to protect yourself from overexposure to the sun and get enough vitamin D for good health.
You may not be getting enough vitamin D if you:
-are over 50
-have dark skin
-wear clothing that covers most of your skin
-don't go outside very much
Babies who are exclusively breast-fed also might be at risk of vitamin D deficiency, which is why experts recommend they be given a vitamin D supplement.
If you think you or your family might not be getting enough vitamin D, or you are over 50, talk to your doctor about vitamin supplements.
Indoor tanning
Sunburns, either from the sun's rays or from tanning beds and lamps, are linked to the risk of skin cancer.
Some tanning beds can expose you to 5 times as much UV radiation as the sun, so using indoor tanning beds and lamps should be avoided.
Myth: Going to a tanning salon is a great way to protect my skin before going on holiday to the sunny south.
Wrong! Tanning beds and sun lamps use UV radiation to trigger the tanning process in the skin. Artificial UV radiation can cause skin damage, such as sunburns, premature aging and cataracts.
Enjoy the sun safely. Use SunSense to protect your skin while you enjoy outdoor activities.
*SunSense: Preventing skin cancer. Canadian Cancer Society 2007.
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