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Summer Sun Safety by Cindy Weinberger, MS RD CDN
Summer Sun Protection
By Cindy Weinberger MS, RD, CDN
Nutrition is primarily food related; however, nutrition encompasses our overall health and well-being. With summer officially starting this week, the sun is as strong as can be. While sun exposure is encouraged to absorb vitamin D, proper precautions must be taken to avoid harmful ramifications of prolonged sun exposure. There’s a popular saying, “The sun heals all wounds,” yet, this phrase can be deceiving, being that the sun is also capable of harm. Although we are encouraged to get sun exposure to absorb vitamin D, gone are the days when we were urged to soak up the sun.
Vitamin D is a nutrient needed for health and to maintain strong bones. It aids in the absorption of calcium and phosphorus in our bodies, helps bring calcium and phosphorus to our bones and teeth, and helps regulate how much calcium remains in our blood. Together with calcium, vitamin D helps protect against the loss of bone mass. Known as the “sunshine vitamin,” your body converts sunlight into vitamin D after it hits unprotected skin. Therefore, it was suggested to be exposed to sunlight to absorb adequate amounts of vitamin D. However, the risks of prolonged sun exposure, especially when it’s time in the sun not fully protected, outweigh the benefits of getting vitamin D, and therefore, medical research determined that vitamin D should be obtained through nutrition.
Fatty fish, such as salmon and mackerel, are among the best sources of vitamin D. Beef liver, cheese, egg yolks and mushrooms are good sources of vitamin D as well. Other sources include fortified foods and drinks such as cereals, milk, and many plant-based beverages, like soymilk. Orange juice, yogurt and cheese may or may not be fortified, so it is always smart to check the Nutrition Facts Label for vitamin D content.
The reasoning behind experts’ advice to avoid unprotected sun exposure is due to the sun’s ability to damage one’s skin. The sun can cause sunburns, changes to the skin, and skin cancer. Many are under the impression that as long as you only tan and don’t get sunburned everything is totally fine. However, that is not the case. Your skin sustains sun damage long before a burn makes an appearance.
Getting outdoors is important for so many reasons both physically and mentally, but tanning should not be one of those things. While the sun’s glow may leave a smile on one’s face, the damage caused by its rays is not a reason to smile.
Tanning, or “color,” is caused by exposure to ultraviolet (UV) rays from the of all, tanning can lead to skin cancer.
There is no such thing as a healthy tan. Tanning increases your risk of basal cell carcinoma, squamous cell carcinoma, and melanoma. One in five Americans develops skin cancer by the age of 70.
While many don’t view tanning as a danger, an obvious danger of the sun is a sunburn. Sun exposure may cause a sunburn which will leave your skin looking flushed, feeling tender and painful. Some
sun. The UV rays cause damage to the outer-most layer of your skin. The skin is trying to fight off the injury by producing melanin, which results in darkening (a tan). Tanning changes and ages your skin. Some women prefer to protect their faces from the sun solely to prevent aging and wrinkles. A good way to protect your face (in addition to wearing sunscreen) is to wear sunglasses and a hat with a brim to cover your face from the sun. Tanning also causes dark spots and weathered skin. Yet, worst sunburns can take 6-48 hours for the full effects to appear. You might not feel the sunburn until hours after you are out of the sun and therefore you may not protect yourself properly. Always wear sunscreen when exposed to the sun to avoid burning. If you do get a sunburn, the American Academy of Dermatology recommends treating sunburns with a cool bath, overthe-counter hydrocortisone creams, and aspirin to ease the pain. You might also want to try aloe vera, which soothes, cools, and moisturizes the burn. The best defense to stave off injury would be to avoid tanning altogether.
Even if not sitting outside to suntan, sun protection is essential whenever you are outdoors. You might think you are protected by sitting in the shade, yet the diffused rays can still affect your skin. Sunscreen is essential for all ages, all types of skin, and all types of activity when outdoors in the summertime. No matter your skin tone or how easily you burn, sunscreen is your friend. Research suggests that wearing sunscreen with an SPF of 15 or greater every day reduces the risk of developing skin cancer by up to 40%. Although sunscreen with SPF 15 has been shown to reduce the risk of developing skin cancer, dermatologists recommend wearing at least SPF 30. If you’re fair-skinned or in very hot sun, the recommendation increases to SPF 50. But it’s important to remember that even the highest SPF can’t block 100% of UV rays. If you want guaranteed protection, your best bet is to stay out of the sun altogether.
If you’re serious about avoiding sun damage, stay indoors between 10am and 3pm, when the sun’s rays are strongest. Luckily, the summer day is long so there is still plenty of time before 10am and after 3pm to get outside and enjoy the heat.
There are many ways to protect your skin from the dangers of the sun. You can sit under an umbrella, an awning, or under a tree. You should always take appropriate precautions and use proper sunscreen. If the skin cancer threat doesn’t scare you, maybe the wrinkles will!
Take care of your skin and wear sunscreen when outdoors in the summer sun.
Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a private nutritionist. She can be reached at CindyWeinberger1@ gmail.com or 917-623-6237.
