Stay healthy through the summer

By Dr Julie Taylor

Going out in the sun is good for you. Our body creates most of our Vitamin D from the action of sun on our skin between the end of March and the end of September. We also get a small amount from oily fish, red meat and eggs. Vitamin D is essential for healthy bones.

To make enough vitamin D, you should spend a short time outdoors every day without suncream from March to September. In the summer months (June-August) you should have your face, hands, forearms and lower legs uncovered, and just hands and face exposed in the cooler months. This will give your body a supply of vitamin D to keep it going over the winter months. Because we do get some rain and can’t always get outside in the sun, it is often recommended to aim for 30 minutes, between 11am and 3pm, 3 times a week. Be careful not to burn though!

People with dark skin, such as those of African, African-Caribbean or Asian origin, will need longer in the sun to make as much vitamin D. Some people may need to take a supplement if they don’t spend enough time outdoors, or if they are covered up when outside. It is also recommended for children under 4 and pregnant women. You can buy vitamin D supplements online or from a pharmacy, supermarket or health food shop. We recommend a maintenance dose of 400-800 units (10-20 micrograms) per day for adults.

Staying safe in the sun The sun gives out ultraviolet (UV) radiation, which is made up of UVA, UVB and UVC rays. The most serious harm the sun can cause is to increase your risk of getting skin cancer. UVB rays (the same ones that help you to generate vitamin D) can also damage the DNA in your skin cells. If this DNA damage builds up over time, cells can start growing out of control, which can lead to skin cancer. More than eight out of 10 cases of melanoma (the most serious type of skin cancer) are linked to overexposure to UV rays.

With the exception of short exposure to make vitamin D, it is advised that you cover up or use sun protection, especially around the middle of the day when the sun is strongest.

To stay safe: 1. Slip on some loose clothes with a tight weave to protect your skin from the sun and help keep you cool. 2. Slop on a good quality sunscreen: buy one with UVA protection, a 4 or 5 star rating and at least sun protection factor 30. Put it on 30 minutes before you go outside and reapply frequently. Don’t forget your lips! 3. Slap on a wide brimmed hat and sunglasses. UV radiation can cause cataracts. 4. Seek shade in the hottest part of the day. 5. Drink plenty of water – aim for at least 6-8 glasses or cups of fluid a day, more if you feel thirsty.

If in doubt, check it out Most skin cancers can be cured if detected early. About once a month, check your skin for moles or marks that are changing or new. This is especially important if you are at increased risk of skin cancer. You can download the Miiskin app to monitor any changes, new bumps, moles or lesions on your skin. Tell your doctor about any changes to a mole or patch of skin, or a new mole or mark on adult skin.