Summer is officially here! Filled with long days and an abundance of warmth and sunshine, this season a great time to get outdoors and have fun. The strong sun and rising temperatures, however, can bring on concerns such as sunburn and heat stroke or exhaustion. Learn how to protect yourself with the following information and tips.
How much time can I spend in the sun without sunscreen?
Most people can spend 20 minutes in the day without sunscreen. This amount can vary from person to person, however. If you tend to burn after 15 minutes, for example, then your limit may be 10 minutes.
Which SPF do I need?
SPF, or sun protection factor, tells you how long it will take for the sun’s UV radiation to burn your skin versus the amount of time without sunscreen. No sunscreen can block all UV rays, but we know that an SPF 15 blocks 93% of UVB rays, SPF 30 blocks 97% of UBV rays, and SPF 50 blocks 98% of UVB rays. The difference between 30 and 50 is about 1 percent. This may seem negligible to some people, but the percent difference can be important to those who are light sensitive or have a history of skin cancer.
How often do I need to apply sunscreen?
Say you purchase a sunscreen with an SPF of 30. If it typically takes 10 minutes until your skin starts to burn, then by using the SPF 30, you’re theoretically protected from the sun for 300 minutes or 5 hours. This was determined in a lab, and reality, however, is a different story. For some, a high SPF number creates a false sense of security and they will stay out in the sun longer, getting more UV damage, which defeats the purpose.
Apply a quarter size dollop for your face and a shot glass amount for your body. Sunscreen should generally be reapplied every 2 hours, especially after swimming or sweating.
I recommend applying a broad-spectrum sunscreen of at least SPF 30 to the face and body. This is considered high protection and blocks both UVA and UVB rays.
What is the danger of UV rays?
Ultraviolet (UV) light is invisible to humans, because it has shorter wavelengths than the light we see, yet we must be aware of these rays as they can cause harmful damage. UV rays are the cause of sunburns as they penetrate the skin and damage cells. They also contribute to skin cancers.
UV rays can also damage the eyes. Conditions such as cataracts, macular degeneration, photokeratitis, and skin cancer (in and around eyelids) may be caused or worsened from UV radiation. Protection is key and wearing sunglasses that block 99-100% UV and UVB radiation are recommended. Remember, UV rays can penetrate clouds, so wear then on cloudy days, too. The same goes for sunscreen!
How can I avoid heat stroke?
The summer months bring heat and humidity and can leave us prone to dehydration or other serious conditions such as heat exhaustion or stroke if we are not careful. Here are some tips to stay safe:
- Wear light-colored, loose-sitting clothing
- Schedule outdoor activities carefully: mainly in the morning and evening hours, when temperatures are cooler.
- Drink plenty of water and other non-caffeinated fluids. If you are especially prone to dehydration or anticipate excessive sweating, choose an electrolyte drink to rehydrate. Do not wait until you are thirsty to drink.
- Wear sunscreen and a hat for protection.
- Do not leave children or pets in cars. Even with a cracked window, cars can heat to dangerous temperatures.
- Take cool showers or baths or place a cool towel around the back of the neck to lower your body temperature.
How does the sun impact our vitamin D level?
It’s time for some good news! Sunshine on the skin starts the production cascade of vitamin D in the body, and therefore, plays an important role in maintaining adequate levels. Vitamin D has powerful health benefits as it supports healthy bones, mood, and strong immune system. Keep in mind the following factors when it comes to sun exposure and vitamin D production:
- Time of day: Midday is the best time to make vitamin D, as the sun is at its highest point. This means you need less amount of time in the sun to make sufficient vitamin D. Many studies have shown the body is most efficient at making vitamin D at noon.
- Amount of skin exposed: the more skin a person exposes, the more vitamin D the body will make.
- Skin color: pale sin makes vitamin D more quickly than darker color skins.
- You need exposed skin without sunscreen, so determine the amount of time that works safely for you. It may be two periods of 10 minutes per day if you burn easily.
Supplement Highlights:
Res-Q RenewU: This all-in-one packet mixes easily with water, making it a great way to stay hydrated. It also contains antioxidants that protect against free radical damage, which can occur from sun exposure. On top of that, magnesium orotate and inosine provide a natural energy boost, which is perfect for increased activity levels during the summer months.
Res-Q 1250+: While the sun plays an important role in vitamin D production, many people still remain deficient in the summer months. Supplementing with Res-Q 1250+ provides 1,000 iu of vitamin D3. If a higher dose is needed, try Res-Q Vital D3.
Res-Q Advanced Eye Support: the eyes are prone to damage from the sun’s harmful UV rays. While external protection, like sunglasses, is important, internal support in the way of supplementation is also beneficial. Res-Q Advanced Eye Support’s key nutrient blend helps to protect against sunlight damage and supports overall eye health and vision.
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Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
