After a harsh winter, the return of sunny days marks a long-awaited reunion with the sun and the great outdoors. Outdoor patios come alive again, and parks and beaches become popular spots where we love to take it slow. To fully enjoy these moments, however, it’s important to understand how the sun’s rays affect our skin. By adopting a few simple habits to protect ourselves, we can enjoy a wonderful summer without any regrets.
THE SUN: A VALUABLE ALLY… IN MODERATION
We often forget that the sun isn’t just a risk factor; it’s also beneficial to our health. Moderate daily exposure to sunlight helps regulate our internal clock and improve our mood.
Metabolically speaking, the sun—and more specifically, its UVB rays—helps our bodies produce vitamin D, an essential vitamin for bone and immune health, among other benefits. Just fifteen minutes of sun exposure to any area of the skin, such as the backs of the hands, is enough to meet our daily needs. In North America, however, due to the Earth’s tilt and limited sunshine, nearly the entire population is deficient in vitamin D. Doctors recommend taking a daily oral supplement of 1,000 units of vitamin D3 (available over the counter), or 10,000 units once a week (by prescription only).
UVA VS. UVB: UNDERSTANDING THE DIFFERENCES TO BETTER PROTECT YOURSELF
While it’s true that exposure to natural light has its benefits, excessive UV radiation can cause lasting damage. UVA rays, with their broader wavelengths, penetrate deeper into the dermis. Prolonged exposure damages collagen, leading to a loss of skin elasticity. These rays are also primarily responsible for photoaging (wrinkles and fine lines) and sunspots.
UVB rays have a medium wavelength. The ozone layer absorbs most but not all of them. Approximately 10 to 15% of these rays reach the Earth’s atmosphere and affect the outer layers of the skin. They cause excessive melanin production, which is responsible for tanning, but also lead to sunburns and the majority of skin cancers.
FAIR SKIN, DARK SKIN… THE SUN AFFECTS EVERYONE
Our sensitivity to the sun is determined by our phototype, a skin classification ranging from I to VI.
Phototype I refers to pale, so-called fair skin that does not tan but instead burns and carries an increased risk of UV damage and skin cancer. Phototype VI refers to dark, so-called black skin that never, or very rarely, burns thanks to the natural protection provided by higher melanin production. Although the risk of skin cancer is lower for this population, it is not completely absent. Other issues, such as sunspots, should also be considered.
Appropriate protection is therefore required for all skin types.
TANNING: A FALSE SIGN OF “GOOD HEALTH”
Behind the quest for a “healthy glow,” a beauty standard for many, it is important to understand the underlying cellular mechanics. In reality, tanning is the skin’s defence response to sun exposure. Melanocytes, the cells responsible for pigment production, activate to increase melanin production in response to the stress of UV rays on our DNA. In other words, while we love having that “healthy glow,” the damage is already done. The more these micro-aggressions are repeated at the cellular level, the greater the risk of developing precancerous or cancerous lesions.
Ultimately, the only harmless tan is the one caused by self-tanner, a product that provides pigment without sun exposure. Note, however, that such an artificial tan does not protect you from UV radiation.
IT’S NEVER TOO LATE TO PROTECT YOURSELF
The harmful effects of UV radiation are cumulative. Over the course of a lifetime, repeated sunburns and UV exposure eventually reach a tipping point, and that’s when the balance shifts and precancerous lesions begin to develop.
If you’ve neglected to protect yourself for many years, it’s never too late to adopt better habits. You won’t be able to reverse the trend, but at the very least, you’ll be able to stabilize and reduce the accumulation of sun damage.
TO TAKE APPROPRIATE MEASURES, CHECK THE INDEX
The UV index measures the intensity of ultraviolet rays and helps estimate the risk of sun exposure to our health. It ranges from 0 to 11+ and takes several factors into account, such as the sun’s elevation (time of day/season), latitude, altitude, the thickness of the ozone layer, and the presence of reflective surfaces (water, sand, snow, etc.).
Higher values indicate an increased risk of immediate and long-term damage to the skin and eyes. When the UV index reaches 3 or higher, it’s critical to take precautions.
The UV index is reported in most weather forecasts broadcast over the radio, on television, in newspapers, and online.
ENJOYING THE SUN SAFELY: ESSENTIAL TIPS
Thinking that a little sunscreen is enough to protect you from the sun is a longstanding myth. Remember that protection from the sun starts with the right precautions:
- Check the UV index and opt for times of day with lower intensity (before 11 a.m. and after 3 p.m., especially in the summer). On cloudy days, caution is still advised, because even though you may feel less heat from the sun’s rays directly on your skin, clouds allow up to 80% of UV rays to pass through them, and the damage is just as real.
- Choose UV-resistant clothing: long sleeves made of dense fabric or labelled UPF, UV 400 sunglasses, and a wide-brimmed hat rather than a cap, which doesn’t really protect your neck and ears.
- Find shade, but don’t assume you’re completely safe there. Water, sand, and snow reflect UV rays in all directions. A word of warning for skiers: snow and sun make for a dangerous combination! Winter is a critical time when “surprise” sunburns can appear.
Sunscreen complements these simple steps and enhances their effectiveness, but only if you know how to choose the right one and apply it correctly. It is estimated that 80 to 90% of skin cancers could have been prevented with proper sun protection. Unfortunately, less than 40% of the North American population uses sunscreen properly.
CHOOSING THE RIGHT SUNSCREEN
As with cosmetics, there is a common misconception that more expensive sunscreens will be more effective. Regardless of the price, all sunscreens contain the same active ingredient, and the price difference from one product to the next relates mostly to packaging and advertising. The effectiveness of the sun protection won’t be better in any significant way simply because you paid more.
CHEMICAL OR MINERAL SUNSCREEN?
Sunscreens were long designed to protect against UVB rays only, but since we’ve learned about the damage caused by UVA rays and the visible spectrum, most sunscreens on the market have now expanded their protection.
There are two main categories:
- Chemical sunscreens, also known as “absorbers,” which contain chemical molecules that absorb UV rays. They generally require about 20 minutes to absorb into the skin before becoming effective.
- Mineral sunscreens, also known as “reflectors,” which contain minerals, such as zinc or titanium dioxide, that form a protective barrier and reflect UV rays before they come into contact with the surface of your skin. These creams leave a white residue, but they’re the safest choice, providing immediate protection as soon as they are applied. These sunscreens are highly recommended for sensitive or allergic skin.
THE IMPORTANCE OF “BROAD SPECTRUM”
Always choose a “broad spectrum” sunscreen for combined UVA/UVB protection. The letters “UVA” and “UVB” will always be clearly indicated on sunscreen labels. Note that when the “UVA” is circled, this indicates that the sunscreen provides coverage for both short- and long-wave UVA rays.
SPF (SUN PROTECTION FACTOR): KEY POINTS TO REMEMBER
When the skin is exposed to the sun without protection, it will become red in under ten minutes. The SPF corresponds to the maximum sun exposure time that the skin can withstand without burning compared to unprotected skin. An SPF 30 allows for 30 times longer exposure while blocking 96% of UVB rays. An SPF 60 blocks 98% of UVB rays. Dermatologists recommend using an SPF somewhere between 30 and 60, as the additional benefits beyond that range are minimal. However, it’s important to note that even if the increase in protection seems small, choosing an SPF 60 over an SPF 30 can compensate for insufficient application and also provides better protection for very fair skin types or young children.