TIPS FOR SAFE SUNBATHING

Summer means plenty of sunshine, and people enjoy getting their tan on. Before you lay out your beach towel under the sun to get that natural golden glow, there are a few facts you must know to be safe. The first fact is that there is nothing healthy about the “glow” of tanned skin. Tanned skin is damaged skin, no matter your age or skin type. Even if you avoid sunburn by getting a “base tan,” you are still doing damage to your skin and increasing your chance of getting skin cancer. According to the American Cancer Society, there are 100,350 cases of melanoma skin cancer in the US per year. Once you know this vital fact, other steps you must take to be safe are:

1. Go on a Healthy Tan Diet

To take good care of our skin, we need to eat the right kind of food. To do so, we need to increase the production of lycopene in our bodies. Lycopene is the body’s natural SPF, and also a fat-soluble nutrient, so it needs some fats for the body to readily absorb it.

Foods rich in lycopene are papaya, tomatoes, watermelon, grapefruit, pink guava, and pink grapefruit.

Note: Lycopene is found within the tomato cells and should be cooked to help release lycopene and increase bioavailability. Men with prostate cancer should consider incorporating foods with lycopene.

The antioxidant polyphenol can help you achieve the perfect golden tan too. Polyphenol is mainly found in green tea, black chokeberries, dark chocolate, or star anise. 

To protect your skin from sunburn, load up with carrots, almonds, pomegranate, and leafy greens such as spinach, Swiss chard, green lettuce, or kale. 

2. No Indoor Tanning

Indoor tanning is not good for you. It exposes you to the wrong kind of Ultraviolet (UV) light plus pumps out vast amounts of Ultraviolet A (UVA)and practically no Ultraviolet B (UVB).

UVB rays are what you need. They stimulate vitamin B. UVA rays can penetrate deep into the dermis, which is the skin’s thickest layer, and cause a rapid premature skin aging, wrinkling, and also suppression of the immune system.

Some reports indicate that people who use tanning beds are at a much higher risk of developing skin cancer. These reports estimate that the risk increases by 75% for people who use a tanning bed before age 35. Despite doctors’ best efforts to counsel against using tanning beds and sun lamps, two indoor tanning myths still exist:

• Myth 1: Indoor tanning is safer than outdoor tanning.
• Myth 2: Indoor tanning is a safe source of vitamin D.

There is no evidence to support either of these claims. Research indicates that the unwavering intensity of UV radiation from tanning beds makes it more dangerous. Ultraviolet radiation consists of UVA and UVB rays, which both damage skin and can cause skin cancer. Indoor tanning beds expose you to both kinds of rays.

Some doctors claim that the use of these tanning beds could increase your risk of skin cancer by 75 percent.

3. Exfoliate Before Heading Out

Exfoliating removes dead skin cells from the uppermost layer of the skin, allowing for fresh skin to appear. Removing these dead skin cells makes your skin tone even plus removes dirt and oil that clog your pores and prevents acne.

The less dead skin cells, the shallower your layer of skin and better and longer-lasting natural tan. In other words, removing dead skin cells allows you to tan better as the tan will appear and fade evenly.

If you would like to make your own homemade exfoliating scrub, mix some sugar, salt, and oatmeal. You can apply the mixture with a loofah pad or an exfoliating glove.

4. Sunscreen Is Your Best Ally

After exfoliating, your skin is prepped and ready to go! Make sure to load up on a good sunscreen. Not all sunscreens are created equal; you need a sunscreen with zinc oxide and a high sun protection factor (SPF). The higher the SPF, the longer you can be under the sun without getting skin damage.

According to the American Cancer Society (ACS), higher SPF numbers, like SPF50, provide better protection against UVB “burning rays.” Those sunscreens, however, do not offer UVA protection.

Remember to apply sunscreen around 15-30 minutes before heading out into the sun. Also, keep in mind to reapply sunscreen 15-30 minutes after laying out under the sun’s rays.

According to the National Institute of Health (NIH), “the safest skin exposure to the sun results from early reapplication into the sun-exposed period. Meaning the earlier you apply sunscreen once you’re exposed, the less damage UV rays will do to your skin.”

5. Control the Sun Time Exposure

Your tanning time is limited by the amount of melanin, the tanning pigment, your skin produces.

For safe tanning, you should lay on your back for only about 20-30 minutes. After, go ahead and lay on your stomach for an additional 20-30 minutes. Any time beyond these times could cause a nasty sunburn, or worse, the risk of UV damage.

Also very important is the time of day you decide to sunbathe. The United States Environmental Protection Agency states that UV strength is the strongest from 10:00 a.m. to 4:00 p.m. during sunny summer days. Make sure to stay in the shade during these times.

An easy way to measure the UV exposure you are getting is to look for your shadow:

• If your shadow is taller than you are (in the early morning and late afternoon), your UV exposure is likely to be lower.
• If your shadow is shorter than you are (around midday), you are exposed to higher levels of UV radiation. Seek shade and protect your skin and eyes.

6. Cover Up

It is essential to protect your skin, in particular, your face and eyes. Use hats or wear a wide-brimmed hat to protect your face. Make sure your ears, eyes, forehead, nose, and scalp are all adequately covered. Or if you want, shade caps work well too. And since these caps have some fabric that drapes down the sides and back, they can also protect your neck.

Wear the correct sunglasses that protect against UVA and UVB rays. Be aware that the skin around your eyes, including your eyes themselves, are highly sensitive to UV rays. If not protected adequately, it might result in the development of eye diseases. These include cataracts, age-related macular degeneration, and even eye cancer.

It is also ideal to use some cover-up for your arms and legs. Also, cover up your back and chest. These are the most common places for melanoma to form.

7. Tanning in the Shade Works

It is not necessary to be directly exposed to the sun to achieve a perfect tan. Even if you are in the shade you will develop a tan. Sunbathing in the shade is safer and makes your tan last longer. Still, make sure you always wear sunscreen even when in the shade.

8. Prevent Heatstroke

To prevent heatstroke follow these steps suggested by  WebMed:

• Wear lightweight, light-colored, loose-fitting clothing, and a wide-brimmed hat.
• Use a sunscreen with an SPF of 30 or more.
• Drink extra fluids. To prevent dehydration, drink at least eight glasses of water, fruit juice, or vegetable juice per day. Heat-related illness can also result in salt depletion. It may be advisable to substitute an electrolyte-rich sports drink for water during periods of extreme heat and humidity.
• Take additional precautions when exercising or working outdoors. The general recommendation is to drink 24 ounces of fluid two hours before exercise and consider adding another 8 ounces of water or sports drink right before working out. During the exercise, you should consume another 8 ounces of water every 20 minutes, even if you do not feel thirsty.
• Reschedule or cancel the outdoor activity. If possible, shift your time outdoors to the coolest times of the day, either early morning or after sunset.