SUN PROTECTION for ALL SEASONS

by Deb Brothers-Klezmer, BSN, RN-BC, CRRN, NCTMB & Wendy Midgley, MEd, RD, LDN, CDE

”Live in the sunshine, swim the sea, drink the wild air.” by Ralph Waldo Emerson

Light is the basic component from which all life originates and is energized.  We have managed to disconnect ourselves from sources of natural light with our fluorescent lights, indoor lifestyles, glasses, contact lenses, sunglasses, processed foods and overcooked foods.  Sunlight is an important biological nutrient. The sun can re-charge our emotional and mental batteries, and decrease depression.   However, overexposure is dangerous - as it can lead to skin cancer, cataracts, premature aging, wrinkles and painful sunburns.  The sun doesn’t discriminate.  

Natural sunlight on the skin (with no sunscreen) promotes the synthesis of Vitamin D, an essential vitamin needed by the human body.  Vitamin D is essential for healthy bones, a strong immune system and protection from certain cancers. NOTE:  Skin that has been repeatedly treated with sunscreen solutions apparently produces a lower quantity of Vitamin D.  Your Vitamin D level can be checked in a routine lab test.  It is generally safe to take 1000-2000 IUs of Vitamin D per day as a supplement.

How many minutes in the sun (with no sunscreen) is safe?  This topic is very controversial.  The American Medical Association recommends that everyone get 10-15 minutes of direct sun (with no sunscreen) several times per week to promote natural Vitamin D production.   The American Academy of Dermatology, however, states:  “there is no scientifically validated threshold level of ultra-violet (radiation) exposure from the sun that allows for maximal Vitamin D synthiesis without increased skin cancer risk”.  The Academy recommends getting Vitamin D that occurs naturally in foods, foods fortified with Vitamin D, and from Vitamin D supplements. 

How can we enjoy the sun, yet protect ourselves and those we care about?  First  of all, get some background on what all the abbreviations mean!   The sun emits several types of rays or ultraviolet radiation.  The main ones are UVA (ultraviolet A) and UVB (ultraviolet B) and UVC (ultraviolet C). UVC rays are mostly absorbed by the Earth’s ozone layer and do not effect the skin.

UVA rays stay constant all year round and are the main type used in tanning beds. UVA rays penetrate deep into the skin and are a major source of wrinkles and skin damage.  They are considered the most damaging (compared to UVBs), partly because we don’t feel a “sunburn” happening with UVAs.  Some studies indicate that UVAs can also pass through glass: e.g. when you are driving along in your car.   (UVBs do not pass through glass).  UVA rays also can pass through CLOUDS.  (So, a cloudy day does NOT mean a day for skipping sunscreen.)

UVB rays are ultraviolet rays that are strongest in summer months when the Earth is closer to the sun.  This is “the sunburn ray” or “tanning ray”–which is responsible for most of the tanning changes in lighter skin tones.  UVBs affect the outer skin layer or epidermis.  UVB rays can start effecting certain skin types in 60 seconds. Both UVA and UVB rays can be very damaging to the skin.  Excess sun exposure can promote collagen breakdown (collagen makes  skin look more youthful), create damaging free radicals in the body, interfere with DNA repair, and decrease optimum functioning of the immune system.  Both UVA and UVB rays can cause skin cancer.

What is SPF?  SPF = Sun Protection Factor.  The SPF number tells you how long you can stay in the sun without burning from UVB rays.   (The SPF number does not address other kinds of skin damage from UVA rays).  What do the numbers mean?  EXAMPLE:   SPF 15.  If you normally start to burn at 15 minutes, SPF 15 lets you stay in the sun ~15x longer (3.5 hours) without burning.  SPF sun screen numbers indicate sun screen protection from UVB rays only. .  However, broad spectrum ingredients are incorporated into some products to offer protection against both UVB and UVA rays.

How do you choose healthy sunscreen products?  All products are not equal in quality and safety.   Some ingredients can actually enhance skin damage and some contain toxic products that are absorbed into the body.   Some products like sunblocks will deflect UV rays, whereas sunscreen uses chemicals to absorb UV rays.  Both help to reduce UV exposure but neither eliminate exposure completely. 

Expiration Dates:  Products are generally designed to be safe and effective up to 3 years. (check expiration dates.)  However, many experts recommend buying new products each year.

TIPS for CHOOSING SUNSCREEN PRODUCTS:

“When you see the weather report and it says ‘partly cloudy’ and then the next day it says  ‘partly sunny’—what’s the difference?”       ---author unknown—

• SPF levels:  FDA recommends SPF of 15-50, depending on skin type.  A 50+ SPF may protect against UVB rays that cause sunburn, but still leave the skin at risk for UVA damage.  Another danger of high SPF is that many users consider 1 application per day enough, when they really should be applying sunscreen more frequently.
• Frequency of use.  Sunscreen should be re-applied every 1.5 - 2 hours or immediately after swimming or after perspiring heavily.  
• NOTE:  The American Academy of Dermatology recommends that you use a sunblock every day all year round.  Clouds, glass windows, and surfaces such as sand, pavement, sidewalks, water, snow and ice will also reflect UV radiation.  (i.e., these types of surfaces DO NOT BLOCK UV radiation.)
• American Cancer Society Recommendation:  SLIP, SLOP, SLAP, WRAP.  Slip on a shirt; Slop on sunscreen (every 2 hours), Slap on a hat, Wrap your eyes in protection.   NOTE: always apply your sun screen with clean hands.
• Avoid products laced with Vitamin A (or retinyl palmitate), as they may accelerate the growth of skin tumors and lesions.
• Protect your lips with lip balm.  (See http://www.ewg.org  Search:  “How Does Your Sunscreen Work?” and “Skin Deep”.   Check out best lip balms.)
• Type of Products:  It is better to use creams vs sprays or powders. (better coverage and probably safer).
• Choose BROAD SPECTRUM products which offer protection against both UVA and UVB rays.  Make sure your sunscreen contains at least one of these ingredients: Zinc, Titanium dioxide, Avobenzene,  or Mexoryl SX.   Another benefit of these products is that they break down more readily in Nature, which is better for marine life.
• AVOID ingredients such as Oxybenzene (a synthetic estrogen), Vitamin  A (retinyl palmitate) and combination insect spray/sunscreens.   FDA guidelines REQUIRE labels to provide information on broad spectrum protection.  Claims for ‘broad spectum protection” are  allowed if a product passes specific FDA tests for blocking UVA rays and have an SPF of at least 15.  Products with lesser protection must carry a warning that they don’t protect against skin cancer.   Terms such as sunblock, sweatproof, or waterproof are NOT allowed.
• If you want bug spray protection as well, buy a specific, separate product for that and apply BEFORE you put on sunscreen.
• Do look for WATER RESISTANT products for pool, beach and exercise (sweat). However, be mindful that sunscreens can lose their effectiveness after 40 minutes in the water. “Sunscreens rub off as well as wash off, so if you’ve towel dried, reapply sunscreen for continued protection.”  (American Academy of Dermatology,  http://www.aad.org)  FDA guidelines require labels to state whether products are water-resistant for either 40 or 80 minutes.
• BE PREVENTIVE:  Don’t get burned!  Wear cover-up clothes: a shirt, hat, shorts.  Find some shade.  Wear sunglasses which offer protection  from UV radiation, a cause of cataracts.  (Remember: slip, slop, slap, wrap!)
• Avoid 10 AM-3 PM sun exposure times.
• NOTE:  Those with Rosacea should avoid sun exposure during peak hours.  When in the sun, going unprotected is not an option.  Avoid chemical sunscreen, say NO to fragrance and consider a sunscreen with a tint that helps hide redness.
• SPECIAL RECOMMENDATIONS for INFANTS and CHILDREN:  Keep infants less than 6 months old out of direct sun. Cover them up, make shade–if you can’t find natural shade.   Avoid mid-day sun.   Avoid using sunscreen products on infants–the chemicals can be toxic.  (use only a small amount of product, only as a last resort.)
• NOTE:  AVOID the use of SPRAY-ON SUN PROTECTION PRODUCTS—as well as POWDERS on INFANTS and YOUNG CHILDREN.  Although these products may contain protection from sunburn—they may also be damaging for infants and young children to breathe in these chemicals.  (maybe also for adults!!!)
• TODDLERS and CHILDREN:  Choose 30-50 SPF.  Test a small amount of product inside the wrist to make sure there is no rash or allergic reaction.  Apply often. Check with children’s schools to make sure they  can use sunscreen if frequently out in playgrounds, or doing outdoor sports training.
NOTE:  One bad sunburn in early childhood can increase your risk of skin cancer.
• TEENS:  Limit the use of tanning parlors—which expose the skin to as much as 15x the UV radiation of the sun.  This may contribute to increased rate of melanoma skin cancer, as well as general skin damage.  (Both UVA rays and UVB rays are used in tanning salons; but UVA rays are the main type used).  Many chemicals are also used in tanning parlors and are not FDA approved.
• Natural tanning creams:  Check with your dermatolgoist for the best, safest products.  OR check out products at http://www.ewg.org  (Search article: ‘SKIN DEEP’)
• Can foods help protect you from skin cancer?   Certain foods that are high in phytochemicals may help repair cells after sun damage .
• These foods include: prunes, raisins, red grapes, blueberries, raspberries, strawberries, plums, cherries, kiwi fruit, citrus fruits, red and orange peppers, tomatoes, kale, spinach, brussel sprouts, alfalfa sprouts, broccoli florets, onions, eggplant,  avocados, carrots,  pumpkin seeds.   “It’s possible eating a rainbow could delay sunburn, but that doesn’t mean a salad is equal to sunscreen.”  (Prevention  Magazine,  April 2012)

Enjoy the Natural Sunlight, and Protect your Skin!
 

REFERENCES: 
Book:  52 Small Changes by Brett Blumenthal
Berkeley Newsletter:   “SunScreen Safety” by Lynn Marie Bower.  (from the Healthy House Institute)  http://www.healthyhouseinstitute.com/a_1087-Sunscreen_Safety
http://www.ewg.org   Search article: “Does Your Sunscreen Work?” and “Skin Deep”.
http://mayoclinic.com/health/sunlesstanning/SN00037     At bottom of Mayo Clinic article, check out other skin care articles, e.g., “Best Sunscreen: Understand Sunscreen”;  “Sunscreen Options,”  “Does Sunscreen Expire?”   “Skin Care: 5 Tips for Healthy Skin.”
http://www.fda.gov/forconsumers/consumerupdates/ucm258416.htm “FDA Sheds Light on Sunscreens (2012)

Originally Posted on June 7, 2011 by wellnessshifterladies