Staying safe in the sun

The dos and don'ts for fun in the sun this summer

Lisa Todd, MS, RN, LDN

Sunshine can help us feel happy, healthy and improve our mental outlook.

The sun helps our bodies produce Vitamin D, which is essential to many bodily functions. According to the World Health Organization, five to 15 minutes of sunlight on the hands, face and arms two to three times per week is enough to enjoy the Vitamin D boosting benefits of the sun. However, spending too much time in the sun may cause sunburn that can lead to skin cancer, wrinkles and sunspots later in life. The best way to enjoy the health benefits of the sun while preventing sunburn is to be responsible and avoid over-exposure by:

Staying out of the sun when it is the strongest (between 10 a.m. and 4 p.m.)
Finding shade when you’re outdoors
Wearing a hat with a 4-inch brim to protect your neck, ears, eyes and scalp
Wearing sunglasses with UV-ray protection to prevent eye damage
Wearing breathable, loose-fitting, tightly woven clothing to cover your arms and legs

If you can't avoid being in the sun, use a sunscreen with an SPF (Sun Protection Factor) of 30 or higher to help protect your skin. Follow the directions on the sunscreen so you get the most protection from the sun’s UV rays. Here are some tips for applying sunscreen:

Apply at least 15-30 minutes before going out in the sun
Apply sunscreen to all areas of the skin that will be exposed — don’t forget your nose, ears, neck, scalp and lips, even if you are wearing a hat
Apply sunscreen every two to three hours while in the sun, especially after swimming or sweating
Consider a water-resistant sunscreen if you will be in the water

The ABCDE Rule

Assymetry - The shape of one half does not match the other half.

Border that is irregular - The edges are often ragged, notched, or blurred in outline. The pigment may spread to the surrounding skin.

Color that is uneven - Shades of black, brown and tan may be present. Areas of white, gray, red, pink or blue may also be seen.

Diameter - There is a change in size, usually an increase. Melanomas can be tiny, but most are larger than 6 millimeters (about a 1/4 inch) wide.

Evolving - The mole has changed over the past few weeks or months.

This information is general in nature. It is not meant to replace the advice or care you get from your doctor or other health care professionals. If you have specific health care needs or would like more complete health information, please see your doctor or other health care provider.