The effects of sunlight on the skin have been studied extensively for decades, and the verdict is clear: overexposure is harmful to the skin. Getting too much sun causes both short-term and long-term effects, such as sunburns, premature skin aging, and even skin cancer. Thus, protecting your skin from the sun is crucial for maintaining its health and vibrance.
This article will serve as the ultimate guide on how best to protect your skin from the sun and will outline the various techniques you can use to achieve that. So grab your shades and your sunscreen and read on!
Understanding sun damage
The sun plays a pivotal role in sustaining all life on Earth. It’s a key factor in the creation and utilization of vitamin D, which is one of the essential micronutrients that humans need for proper body functioning.
The sun does this by emitting ultraviolet (UV) rays, which enter the cells and effectively “turn on” the precursors to vitamin D synthesis, making it available for the body to use properly. However, humans only need a small amount of sunlight for this process to occur.
Research has shown that spending between 5 to 30 minutes in the sun a day for most days of the week, with no sunscreen, is optimal for the body to absorb enough UV radiation to produce vitamin D.
Beyond that time, it is recommended that you follow all the upcoming methods to properly protect yourself from sun overexposure, as those same UV rays are directly responsible for increasing your risk of skin cancer.
Types of UV rays
The sun emits 3 types of UV radiation: UVC, which is completely absorbed by the atmosphere; UVB, which is almost completely absorbed; and UVA, which comprises 95-97% of UV radiation that reaches the earth’s surface.
Although all UV radiation has potent health effects, UVA especially is linked to premature aging in the skin, wrinkling, and pigmentation (AKA tanning). UVB causes sunburns and leads to direct damage to skin cells’ DNA, thus predisposing it directly to certain types of cancers.
In fact, UV radiation is classified as the most important “modifiable risk factor,” i.e., something you can directly influence or reduce exposure to, for the 3 most common types of skin cancer.
That is why it is critical to be well informed on the risks of sun overexposure and how best to protect yourself.
Risks of sun exposure
Sun overexposure has been linked to a variety of both short-term and long-term health conditions.
For example, the sun can have a profound effect on your bodily functions. Human bodies, on average, cannot withstand direct heat for long periods of time without rest. Overexposure can lead to systemic conditions, such as:
- Heat stroke. A medical emergency as categorized by confusion, seizures, and loss of consciousness, which can be fatal if left untreated.
- Heat exhaustion. A milder form of heat stroke with symptoms like fatigue, dizziness, and profuse sweating. It’s usually managed by resting in the shade, drinking water, and cooling down.
Aside from body-wide problems, it can also lead to more specific malfunctions, such as skin conditions:
- Premature wrinkling
- Sunburns
- Malignant melanoma, the most aggressive form of skin cancer
- Basal cell carcinoma, the most common type of skin cancer
Besides your skin, your eyes are exceptionally sensitive to UV damage. Thus, failing to protect them can lead to:
- Cataracts
- Retinal damage
The human body is extremely great at keeping a steady balance when the weather changes. This is done through a process called thermoregulation, which is the main function of the sweat glands.
However, sweating alone is not enough to protect against sun overexposure. Therefore, it’s essential for you to learn the best approaches for protecting your skin from the sun.
Read more: The Powerful Role of Hydration in Sweat Gland Health
Best techniques to protect your skin from the sun
Now that you understand how unchecked exposure can lead to health problems, you can understand why it is so important to keep yourself protected. This section will detail the best scientific techniques to stay safe in the sun.
Choosing the right sunscreen
It might be cliche, but the importance of using sunscreen cannot be overstated. Especially if you live in a city with higher sun exposure, work outdoors, or are consistently exposed to the sun for long periods of time.
But before you go out shopping for sunscreen, it’s important that you keep your preferences and needs in mind before making a purchase. It can be difficult, given all the choices out there. That’s why this next section will have everything you need to make the best choice.
Mineral vs. chemical sunscreen
Sunscreens are broadly divided into two categories: mineral and chemical sunscreens.
Mineral sunscreens, also known as organic or physical sunscreens, usually contain zinc or titanium, which work by reflecting UV rays off your skin. Active once applied, they are often a better choice for those with oily or acne-prone skin since they are not absorbed.
Inversely, chemical sunscreens contain ingredients such as avobenzone and oxybenzone, which provide sun protection by actually absorbing UV rays and dispersing them as heat. These are usually easier to apply.
However, it takes around 20 minutes to become effective since it needs to be absorbed into the skin.
That being said, there are a few ethical and health concerns regarding the safety of some chemical sunscreen ingredients, which aren’t yet proven in long-term studies. For example, oxybenzone and octinoxate, two common sunscreen ingredients, were banned in Key West and Hawaii after being found to have toxic effects on marine life.
Also, some studies have reported concerns about those same ingredients, noting that high rates of absorption could potentially lead to adverse effects on both male and female fertility.
Other research has pointed towards an association between oxybenzone and thyroid and kidney function. However, there has been no definitive data to support either of these claims yet.
Understanding SPF
Another crucial element to note when buying sunscreen is the sun protection factor, commonly known as SPF.
SPF is a measure of how well your sunscreen protects you from the sun and not how long it protects you. As SPF increases, sunburn protection increases. It is also highly recommended that you search for a sunscreen that’s labeled as “broad spectrum,” as this will provide shielding against both UVA and UVB rays.
Wearing sunscreen with a higher SPF will be more effective for protecting your skin in general. However, you should also consider other personal factors that influence your own sun exposure. These include:
- Skin type. If your skin is oily or acne-prone, then it would be best to look for products that are oil-free or non-comedogenic to avoid blocking your pores. If you have dry skin, then it’s best for you to find one that has a moisturizing ingredient, such as glycerin or hyaluronic acid.
- Time spent in the sun. If you spend a longer time in the sun, you will need to reapply more often, as it gets “used up.”
- Reapplication frequency. This depends on how heavy your usage is and whether or not you are swimming or sweating a lot.
- Type of clothing worn. What you wear will influence how much and what areas you will cover with sunscreen. Wearing protective clothing is always recommended.
If you’re consistently exposed to the sun for long periods, then you will most likely gravitate towards a product with higher SPF. This provides a minimum SPF of 15 and even up to SPF 100, as per the Food and Drug Administration’s recommendations.
Water-resistant sunscreens
If you’re going swimming or are planning to engage in watersports, it is best to use a chemical-based sunscreen with a high SPF (minimum of 15).
Those products actually absorb into the skin and are most often available in water-resistant formulations; they are also best suited if you tend to sweat a lot in the sun.
Amount and frequency of application
To get the most use of your sunscreen, it is recommended that you liberally apply one ounce (about enough to fill a shot glass) over all exposed areas.
This includes arms, legs, hands, feet, and face; don’t forget to cover those often-missed areas like the back of your legs, neck, and ears!
Regardless of which type you choose, no sunscreen will be able to completely block all UV rays. Also, the efficacy of your sunscreen will wear down over time as it gets washed away or “used up” the longer you spend in the sun.
It is, therefore, important that you consistently reapply it. Ideally, every two hours when swimming, more depending on how intense your usage is and what kind of activities you’re performing while wearing it.
Wearing protective clothing
While sunscreen is an indispensable asset for facing the sun, it is not enough alone. To adequately protect yourself, you need to combine multiple approaches.
In addition to sunscreen, consider wearing protective clothing.
A wide-brimmed hat will shade your face, neck, and ears. Sunglasses with UV protection guard your eyes and the surrounding skin. Opt for long-sleeved shirts made of UV-blocking fabric to minimize sun exposure on your arms.
These simple steps can significantly reduce your risk of sunburn and long-term skin damage.
Staying in the shade
Minimize your exposure to harmful UV rays by avoiding extended time outdoors during peak sun hours, typically between 10 am and 2 pm. Seek the shade of trees, umbrellas, or buildings whenever possible. By staying in the shade, you can significantly reduce your risk of sunburn and long-term skin damage.
Staying hydrated
To maintain your body’s health and prevent dehydration, it’s crucial to stay hydrated throughout the day.
Drink plenty of water, even if you don’t feel thirsty. Dehydration can increase your risk of heat exhaustion and other health issues. By staying hydrated, you’ll support your body’s ability to regulate temperature and function optimally in hot weather.
In conclusion
Sun protection is an essential but often overlooked part of any skincare routine. By understanding the types of sunscreen, SPF, and application guidelines, you can now effectively protect your skin from the sun’s harmful rays.
Remember that combining consistent sunscreen use in addition to other techniques is essential for maintaining healthy skin and preventing sun-related damage. Your skin will thank you for it!
If you would like to see more resources on the skin, check out the Longevity Science Labs. The lab uses the research of the Institute for Life Management Science to produce courses, certifications, podcasts, videos, and other tools. Visit the Longevity Science Labs today.
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