I’m counting down the days until the town pool opens so I can get back to swimming outside again. Being outside in the warm air and hot summer sun feels therapeutic but according to the American Academy of Dermatology I should run and hide. The mantra of “slather on the sunscreen, reapply, cover up and get out of the sun” brings up questions: Must we be so solar phobic and why? Is there harm in staying away from the sun? We’re told to apply sunscreen liberally to every part of our body over and over again--but at what cost? Let’s shed some light on this often misunderstood topic.
Why do we need to protect ourselves from the sun? Melanoma, the deadliest of the skin cancers, is a serious disease; the fear of getting it is one of the main driving forces to protect ourselves from the sun. However, since the 1970’s, when sunscreens were first introduced in the US, the melanoma rate has tripled. What can we attribute this to? Likely a lack of vitamin D and non-burning sun exposure, coupled with increased prevalence of sunburns. It has been observed that people who work outside have a lower incidence of melanoma than indoor workers. Although ultraviolet radiation (UVR) is a risk factor for melanoma, non-burning sun exposure is associated with a decreased risk of melanoma, while sunburns are associated with a doubling of the risk of melanoma. Other skin cancers also have sunburns as risk factors, and some studies show these other skin cancers may be increased with increased cumulative lifetime sun exposure
What’s so good about sun exposure? We know that avoiding the sun isn’t insurance against skin cancers, especially melanoma. In fact, being solar phobic can be detrimental to our health. For example, most of our Vitamin D is produced when skin is exposed to UVB light. If we don’t get enough sunshine, our vitamin D levels fall. Low vitamin D levels have been associated with increased risk of death due to cardiovascular disease, many cancers including prostate, colon, and breast, as well as increased risk of multiple sclerosis and high blood pressure. A study in Sweden found that avoidance of sun exposure was a risk factor for all-cause death equivalent to that of smoking.
Other benefits of the sun include immune system support in helping to prevent autoimmune disease and creating immune tolerance, as well as limiting DNA damage from UVR, increasing gene repair, calcium metabolism, and helping set our circadian rhythm.
How do we protect ourselves from the sun’s harmful rays? Despite the many positive attributes of sun exposure, we must take care not to burn. Non-toxic sunscreen can help protect us, but compliance is key to be effective. Put a thick coating on the skin, making sure it is not clumped or separated, and reapply at least every 2 hours, as well as after swimming and sweating. Sunscreen can also can give people a false sense of security, leading to excessive hours out in the sun with a higher possibility of burning, so keep track of the time.
Sunscreen is not the only way to protect from burning. Wearing tight knit clothes, a broad rimmed hat and sunglasses, staying in the shade, and going out in the sun in the early morning and late afternoon instead of high noon can help protect us from UVR too.
What sunscreen should we use? Choosing the right sunscreen is critical. Here are some ways to practice safe sun:
-Look for mineral sunscreens over chemical ones. Many of the chemical sunscreen ingredients, like oxybenzone, have hormone disrupting capabilities and are just plain toxic. Some chemicals that have been banned in Europe are still used in American products. They are absorbed into our bodies and have been measured in blood, urine, and breast milk. Mineral sunscreens contain zinc oxide and/or titanium dioxide and are the preferred type of sunscreen. They offer broad spectrum protection and have much fewer health concerns than chemical sunscreens, but zinc oxide does a better job of shielding from UVA rays. Badger, Waxhead, Blue Lizard, California Baby, and Kiss My Face are a few good brands, there are many more out there. Check labels carefully.
-Choose lotions over sprays. Aerosol sprays can cause the sunscreen to be ingested or inhaled. Additionally, spray doesn’t provide a thick enough coat to be optimally protective and there’s more room for application error.
- Look for sunscreens that have broad coverage, meaning UVA and UVB protection. Steer clear of those with Vitamin A in them, which can be harmful to skin when exposed to sunlight. SPF 30-50 should be adequate.
So do let the sunshine in (in moderation) with all it’s wonderful qualities, but be smart about using sun protection and non-toxic sunscreens to prevent burning. Here’s to brighter days ahead.
