Sunbathing

Most of us love being outside in summertime. But ultraviolet rays in the sunlight can damage your body's skin cells

Most of us love being outside in the summertime. Sunshine not only makes everything look better, it makes us feel good too.

But ultraviolet (UV) rays in the sunlight can damage the cells in your body.

You should do everything you can to avoid getting burnt by the sun.

This is because over time small amounts of sunburn damage can build up, which may lead to the development of skin cancer or melanoma.

Tanning and your skin

Tanning is a natural process. Your skin creates the brown-coloured pigment called melanin to protect it against the harmful UV rays in sunlight. This means even the lightest suntan is evidence of skin damage.

While a tan is your body's way of protecting itself against UV rays, if the damaged skin cells can't repair themselves, they can become cancerous. You should be particularly careful in spring when your skin is pale.

A tan doesn't guarantee that you will avoid skin cancer later on in life. Sun exposure is a key factor in skin cancer, and the number of cases has doubled over the last few decades.

How can you avoid sun damage?

Children

Small children usually love the sun and want to stay outside far longer than adults.

But they are very sensitive to the sun's rays.

Keep kids out of the sun for the hottest parts of the day and protect them with a high SPF (30+).

You can protect your skin by following a few basic rules for your skin type.

Choose one statement from the list below that best describes your skin type. Imagine you are sunbathing in spring for the first time, without wearing any sunscreen.

• Skin type 1: I always burn, I never tan.
• Skin type 2: if I spend an hour in the sun I feel slightly burnt the next day. After seven days I have a slight tan.
• Skin type 3: if I spend an hour in the sun I feel slightly burnt the next day. After seven days I am moderately tanned.
• Skin type 4: I never feel burnt after spending an hour in the sun. After seven days I am very tanned.

Medicines

Certain medicines can cause hypersensitivity to the sun's rays and cause severe eczema from sunbathing.

Consult your GP before sunbathing if you are taking any medication.

All skin types should stay out of the sun at the hottest times of the day (11am to 3pm).

Having pale skin that doesn't tan, red hair and freckles puts you in the highest risk category for sunburn and long-term sun damage. Over exposure can cause skin cancers many years later – so cover up and be safe now!

Skin type 1

Avoid sunbathing and make sure you cover arms and legs with long shirts etc when out in the summer sun.

You will not get a tan – any attempts will only cause skin damage, which may later develop into cancer.

Fine pale skin does not age as quickly as other skin types. Your tanned friends will get wrinkles long before you do.

Skin type 2

Sunscreen myth 1

'Sunscreen gives 100 per cent protection.'

Even the highest SPF sunscreen with maximum UVA stars can't block out all the sun's harmful rays.

This is why you should stay in the shade or cover up when the sun is at its strongest (11am to 3pm).

Don't try to tan and take extra care in the sun.

Use a sunscreen with a high protection factor (SPF 30) during the peak of the summer season.

Don't use a sunscreen with an SPF lower than 15.

Skin types 3

You should wear a sunscreen with a high sun protection factor (SPF 20+).

Don't be tempted to use a sunscreen with an SPF lower than 15, even if you rarely burn.

You are still at risk of developing skin cancer and should take care in the sun.

Sunscreen myth 2

Think you can lower the SPF factor when you start to tan? Think again.

A tan is a sign that the skin is already damaged, so don't add to this by reducing your protection.

Skin type 4

Even though your chances of developing skin cancer are less than those of people with skin type 1, 2 or 3, the sun can still damage your skin and cause wrinkles.

You should use a sunscreen with an SPF of 15.

What you need to know about SPF

• There are two systems for specifying a sunscreen's protection. American SPF numbers are double the SPF numbers on European products. An American SPF 20 sunscreen is the same as SPF 10 in Europe. Check which system is being used when you buy, and ask if you are in doubt.
• SPF is a laboratory measure of effectiveness. The European SPF system is based on the time a person with pale skin can remain in the sun without getting red and tender. This is usually 20 minutes in spring.
• If an SPF 8 sunscreen was applied, this would mean you could stay out in the spring sun for 8 x 20 minutes (160 minutes) without getting burnt.
• In practice, we don't know how quickly we burn, while factors such as sweat, water and application reduce sunscreen's effectiveness, so you shouldn't try to use this calculation as a guide.

Application, application

Good advice

• On a cloudy day 30 to 50 per cent of the sun's UV rays reach your skin, so it's still possible to burn.
• You may not feel the sun's rays if it's windy, but they still cause damage.
• Brief intensive sunbathing is harmful, eg all day in the sun for one week. It may contribute to skin cancer developing.
• On hot days use a hat and cover up arms and legs with loose-fitting clothes.
• Vitamin D is essential for good bone health, and up to 90 per cent of our requirements are probably gained through the effects of sunlight. The complete facts and figures about how much is needed to prevent severe diseases, such as rickets, is not absolutely clear. But the current advice is that 10 to 15 minutes exposure to the summer sun 2 to 3 times a week should be sufficient to keep us healthy without taking any risks. Testing for vitamin D levels is commonly undertaken by GP's and hospital consultants if there are any concerns about low levels in people who have to avoid even minimal contact for health reasons such as previous skin cancer or photosensitivity problems. Supplements containing vitamin D can be prescribed if needed.

If you want to avoid wrinkles and skin damage, the best protection is to stay in the shade.

When out and about, a high SPF sunscreen offers protection, but its action will be limited if you skimp on application and forget to reapply.

To get the most out of your sunscreen, follow these tips.

• Choose a 'broad spectrum' sunscreen. This means it provides    UVA and UVB protection. It should have an SPF of at least 15 and at least four UVA stars.
• Apply sun lotion 30 minutes before you go out.
• Use a thick layer of cream to get the SPF protection indicated on the bottle. Even if you use a high SPF, you will burn if you miss bits and don't reapply frequently.
• The effect of sunscreen reduces after one to two hours in the sun – so make sure you apply more often than this.
• SPF 50 does not offer significantly more protection than a sunscreen with SPF 30. For this reason in Australia and America the highest SPF factor you will find is 30+.
• Swimming makes the skin more sensitive to the sun. Use a water-resistant lotion and always reapply sunscreen after swimming.
• Sweating dissipates sunscreen. If you sweat in the sun or you're taking part in any physical activity outdoors, make sure you reapply the lotion or use a cream that isn't absorbed by the skin. Look for products containing titanium dioxide or zinc oxide.
• Certain perfumes and creams can cause hypersensitivity to the sun's rays. To be safe, avoid wearing any products other than sunscreen when exposed to the sun.

What are the warning signs that you've been out too long?

• Heat – your skin feels warm to the touch, even when you try to       cool it with water.
• Reddening.
• Soreness.

The reddening can be hard to see at first but gradually becomes more obvious.

You can test for this reddening:

• press your thumb against your skin
• lifting it will reveal a white area
• if this turns red again quickly, you have spent too long in the           sun.

What can be done to relieve sunburn?

• Cool the sunburnt area in tepid water for 30 minutes to one hour.
• Apply a pain-relieving gel, calamine lotion or other soothing lotion. Ask your pharmacist for advice on products you can buy without a prescription.
• Take extra care when cooling children's burns.

Contact a doctor if:

• the skin becomes excessively red and painful
• blisters or a rash form and cover a large area
• the skin is broken and weeping
• a small child or infant has sunburn.