uv sAFETY aWARENESS mONTH
UV rays can be sneaky, and it’s easy to forget they’re still out there even when it’s cloudy or cooler. That’s a great reminder about UV safety, especially during the summer months! It’s also good to hear that the CDC is raising awareness during July, which is typically the height of UV exposure in many parts of the world.
There are some key things people can do to protect themselves from UV rays, like wearing sunscreen, seeking shade, and wearing protective clothing
UV Index Forecasts
The UV Index is a key tool for understanding how much ultraviolet (UV) radiation is expected to reach the Earth’s surface at a particular time and place. It helps you determine how intense the sun’s rays will be, so you can take precautions against overexposure.
Here’s how the UV Index is generally broken down:
| Exposure Category |
Index Number |
Sun Protection Messages |
| LOW |
<2 |
You can safely enjoy being outside. Wear sunglasses on bright days. If you burn easily, cover up and use sunscreen SPF 15+. In winter, reflection off snow can nearly double UV strength. |
| MODERATE |
3-5 |
Take precautions if you will be outside, such as wearing a hat and sunglasses and using sunscreen SPF 30+. Reduce your exposure to the sun’s most intense UV radiation by seeking shade during midday hours. |
| HIGH |
6-7 |
Protection against sun damage is needed. Wear a wide-brimmed hat and sunglasses, use sunscreen SPF 30+ and wear a long sleeved shirt and pants when practical. Reduce your exposure to the sun’s most intense UV radiation by seeking shade during midday hours. |
| VERY HIGH |
8-10 |
Protection against sun damage is needed. If you need to be outside during midday hours between 10 a.m. and 4 p.m. take steps to reduce sun exposure. A shirt, hat and sunscreen are a must, and be sure you seek shade. Beachgoers should know that white sand and other bright surfaces reflect UV and can double UV exposure. |
| EXTREME |
11+ |
Protection against sun damage is needed. If you need to be outside during midday hours between 10 a.m. and 4 p.m. take steps to reduce sun exposure. A shirt, hat and sunscreen are a must, and be sure you seek shade. Beachgoers should know that white sand and other bright surfaces reflect UV and can double UV exposure. |
Safety Tips
The American Cancer Society’s guidelines are designed to help minimize the risk of skin damage and reduce the likelihood of developing skin cancer, which can result from excessive UV exposure over time. Here’s a breakdown of the key strategies they’ve highlighted:
- Slip on a Shirt:
- Long sleeves & pants: Fabrics that are tightly woven or have an ultraviolet protection factor (UPF) rating are best, but even regular clothing offers some degree of protection. Darker-colored fabrics tend to provide better UV defense than lighter ones.
- Slop on Sunscreen:
- SPF 15 or higher: SPF 15 blocks around 93% of UVB rays, while SPF 30 blocks 97%. The higher the SPF, the more protection, but no sunscreen can block 100% of UV rays.
- Reapply: Sunscreen wears off after a while, especially if you sweat or swim, so it’s essential to reapply at least every two hours.
- Slap on a Hat:
- Wide-brimmed hats: These will help shield your face, ears, and neck, areas that are particularly prone to sunburn and long-term skin damage.
- Darker hats: As mentioned, darker colors absorb more UV radiation, so they can be more effective at providing shade.
- Wear Sunglasses:
- Wrap-around sunglasses: These protect not only the eyes but also the delicate skin around them, which can be just as vulnerable to sun damage. Look for sunglasses with UV400 protection to block 99–100% of UV rays.
- Avoid Peak Sun Hours:
- 10 AM to 4 PM: During these hours, the sun’s rays are most intense. If possible, schedule outdoor activities in the morning or late afternoon to avoid the strongest UV radiation.
- Special Considerations for Children
- Extra precautions: Children’s skin is more sensitive, so protecting them from sunburn is especially important. Hats, long sleeves, and sunscreen should become part of their routine.
- Babies under 6 months: They should be kept out of direct sunlight, as their skin is particularly delicate. If sunscreen is necessary, apply it only to small areas like the face and hands if adequate shade or clothing isn’t available.
- Extra Tips
- Seek shade: If you’re in a sunny spot, find shade whenever possible, especially during peak hours.
- Protective clothing: Some clothing now comes with built-in UV protection (UPF-rated fabrics), which can be an excellent choice for outdoor activities.
- Stay hydrated: Sun exposure can lead to dehydration, so make sure to drink plenty of water, especially if you’re sweating.
By following these guidelines, you can greatly reduce your risk of skin damage while still enjoying outdoor activities.
Sun Exposure and Vitamin D
While sun exposure is a natural way for our bodies to produce vitamin D, it’s also linked to skin damage and an increased risk of skin cancer. Obtaining vitamin D through diet or supplements is a much safer alternative because it doesn’t come with the risks associated with UV exposure.
Here’s a quick breakdown:
Vitamin D from Sunlight
- When the skin is exposed to UVB rays, it produces vitamin D. However, excessive exposure increases the risk of sunburn, premature aging, and skin cancer.
- Even though getting sun exposure in moderation can boost your vitamin D levels, it’s hard to know exactly how much sun is enough without crossing into overexposure.
Vitamin D from Diet
- Certain foods are rich in vitamin D and can help you maintain healthy levels:
- Fatty fish like salmon, mackerel, and sardines
- Egg yolks
- Fortified foods, such as fortified milk, orange juice, and cereals
- Mushrooms (some varieties, like shiitake, contain vitamin D when exposed to sunlight)
Vitamin D from Supplements
- Supplements are often the safest and most reliable way to ensure you’re getting enough vitamin D, especially if you live in areas with limited sunlight or during the winter months.
- The recommended daily amount of vitamin D varies based on age and other factors, but most people can benefit from taking around 600–800 IU (international units) per day. Higher doses may be recommended for people with certain conditions or deficiencies, but it’s always good to check with a healthcare provider before taking large doses.
Why Supplementing is Safer
- Unlike sun exposure, which increases your risk of skin cancer with excessive UV exposure, supplements provide a controlled amount of vitamin D without any UV-related risks.
- If you’re unsure whether you’re getting enough vitamin D, a simple blood test can determine if you have a deficiency.
So, while it’s important to enjoy the outdoors, it’s best to do so safely—and if you’re concerned about vitamin D levels, consider getting it from your diet or supplements instead of prolonged sun exposure.
Do you get your vitamin D mainly from food or do you take supplements? Or maybe a mix of both?
Avoid Tanning Beds/Sun Lamps
Key Facts About Tanning Beds and UVA Rays
- Tanning beds emit mostly UVA rays, which penetrate the skin more deeply than UVB rays. While UVA rays are less likely to cause sunburn, they damage the deeper layers of skin, leading to:
- Premature aging (wrinkles, leathery skin)
- DNA damage to skin cells
- Suppressed immune responses
- Increased risk of melanoma, basal cell carcinoma, and squamous cell carcinoma
- Melanoma risk increases significantly with tanning bed use, especially if it begins before age 30. According to the International Agency for Research on Cancer (IARC), people who use tanning beds before age 30 increase their risk of melanoma by 75%.
- No tan is a safe tan—a tan is a sign that your skin has been damaged by UV radiation. Whether it comes from the sun or a tanning bed, it’s still damaging.
Other Health Risks of Tanning Beds
- Eye damage, including cataracts and photokeratitis (“sunburn of the eye”), if protective goggles aren’t used
- Immune suppression, which may make your body less able to fight off certain diseases
- Accelerated skin aging and pigmentation disorders
Safer Alternatives
If someone wants a tanned look without the risk:
- Self-tanning lotions or sprays are a much safer cosmetic option. These products stain the outer layer of skin without involving UV radiation.
- Bronzers and tinted moisturizers can also provide a temporary glow without skin damage.
Bottom Line
Using a tanning bed is not safe—it’s a Group 1 carcinogen, meaning it’s known to cause cancer in humans, just like tobacco or asbestos. Health professionals strongly advise against their use.
