Protect Your Skin This Summer

In the longer daylight hours of summer, the allure of basking in the sun becomes irresistible. However, the sun’s warmth carries with it a responsibility: the need to protect your skin. Understanding how to safeguard your skin from harmful ultraviolet (UV) rays is crucial for maintaining both your health and the vibrance of your skin. This article will guide you through effective strategies to protect your skin during the sun-soaked months.

The Importance of Skin Protection

Summer is synonymous with outdoor activities—be it lounging by the pool, hiking, watersports or enjoying a picnic. Yet, these activities often expose our skin to UV radiation, which can lead to sunburn, premature ageing, and most concerningly, skin cancer. According to the Cancer Council,¹ almost all skin cancers (approximately 99% of non-melanoma skin cancers and 95% of melanoma) in Australia are caused by overexposure to UV radiation.

Understanding UV Radiation

UV radiation is part of the electromagnetic light spectrum emitted by the sun. It is divided into three types: UVA, UVB, and UVC². While UVC rays are absorbed by the Earth’s atmosphere and do not reach the surface, UVA and UVB rays penetrate the atmosphere and can cause skin damage. UVA rays contribute to skin ageing and wrinkling, whereas UVB rays are primarily responsible for sunburn. Both types, however, increase the risk of skin cancer.

The UV Index divides UV radiation levels into:

low (1-2)
moderate (3-5)
high (6-7)
very high (8-10)
extreme (11 and above)

Understanding the UV radiation levels in your area is crucial for protecting your skin. Since UV radiation is invisible to the eye and cannot be felt, how do we know when to take precautions? Sun protection is essential whenever the UV index reaches 3 or higher—this is referred to as the “sun protection times.”

You can check the sun protection times in your area using the following resources³:

Recognising the Signs of Skin Cancer

A key aspect of skin protection is vigilance. Regular skin cancer checks are vital for early detection and treatment. The ABCDE rule is a helpful guide for identifying potential skin cancers, particularly melanoma⁴:

Asymmetry: One half of the mole does not match the other.
Border: The edges are irregular, ragged, or blurred.
Colour: There is a variety of colours or uneven distribution.
Diameter: The spot is larger than 6 millimetres across (about the size of a pencil eraser).
Evolving: The mole is changing in size, shape, or colour.

If any of these signs are present, it is imperative to consult a GP for a thorough examination.

Effective Summer Skincare Strategies

Sunscreen: Your First Line of Defense

Sunscreen is an essential component of any summer skincare routine. It acts as a barrier, absorbing or reflecting UV rays and thus preventing them from penetrating the skin. When selecting sunscreen, consider the following⁵:

SPF (Sun Protection Factor): Choose a broad-spectrum sunscreen with an SPF of at least 30.
Water Resistance: If you plan on swimming or sweating, opt for water-resistant formulations. Reapply every two hours, or more frequently if swimming or sweating.
Application: Apply generously to all exposed skin 20 minutes before going outside. Do not forget often-missed areas such as the ears, neck, and tops of your feet.

Protective Clothing

In addition to sunscreen, wearing protective clothing can further shield your skin from UV exposure. Long-sleeved shirts, pants, and wide-brimmed hats are effective choices. Ultraviolet Protection Factor (UPF) clothing, specifically designed to block UV rays, is also available and provides additional protection.

Sunglasses are not merely a fashion accessory; they protect your eyes and the sensitive skin around them from UV rays. Choose sunglasses labelled with 100% UV protection.

Hydration: Supporting Skin Health from Within

Staying hydrated is essential for maintaining healthy skin. Adequate water intake helps maintain skin elasticity and supports its natural barrier function. During summer, when dehydration risk is heightened due to heat, it is crucial to increase water consumption. Aim for at least eight 8-ounce glasses of water a day, and adjust your intake based on activity level and environmental conditions.

The Role of Diet in Skin Health

A balanced diet rich in antioxidants can complement your sun protection efforts. Foods high in vitamins C and E, such as citrous fruits, nuts, and seeds, can help repair sun-damaged skin and reduce inflammation. Omega-3 fatty acids, found in fish and flaxseeds, have also been shown to bolster the skin’s natural defences against UV damage.

Seeking Shade

Lastly, where you are when exposed to the sun may likely change on any given day, so its important to know that not all shade protection is created equal and learn how to find the most effective shelter from UV rays. The best shade is found inside buildings where reflected and diffuse UVR are completely blocked. However, if you are outdoors, shade can be provided by trees or shadows cast from nearby buildings or objects, such as awnings and shade sails. The effectiveness of a shade structure depends on the coverage and how effective the materials are at reducing UVR. The effectiveness of the material can be identified by its Ultraviolet Effectiveness (UVE) rating or, for metals, glass or polycarbonates, the Protection Factor (PF)⁶.

Metal Sheets

Used in permanent shade structures.
Provide excellent UVR protection.

Polycarbonates

Available in clear or tinted sheets.
Weatherproof while allowing visible light through.
Transparent types are often rated PF 50+.

Glass

Used in car windows, skylights, and retractable areas.
Plain and tempered glass offer low UVR protection.
Double-glazed, laminated, or tinted glass can block over 98% UVR (PF 50+).

Shade Fabrics

Rated for UV effectiveness (% UVE) using Australian Standard AS 4174:2018.
Protection varies by material, colour, density, weave, and coatings.
Canvas and silver-backed fabrics typically block over 98% UVR.
Fabrics with 97% UVE or higher provide all-day UVR protection.

Conclusion

Protecting your skin this summer is a crucial aspect of maintaining overall health. By understanding the risks associated with UV exposure and implementing preventive measures, you can enjoy the sunshine while minimising the risk of skin damage and skin cancer. Make skin protection a priority, and embrace the summer with confidence and peace of mind.

Remember, the key to effective skin care is consistency and vigilance. Regularly perform skin cancer checks, apply sunscreen diligently, and adopt lifestyle habits that support skin health. Your skin is your body’s largest organ and deserves to be protected and cherished, especially under the summer sun.

Related Reading: When did you last get a skin check?

References:

[1]. Cancer Council, What is UV radiation? https://www.cancercouncil.com.au/cancer-prevention/sun-protection/understanding-uv-radiation/what-is-uv-radiation/

[2]. Cancer Council, Types of UV radiation https://www.cancercouncil.com.au/cancer-prevention/sun-protection/understanding-uv-radiation/what-is-uv-radiation/

[3]. Cancer Council, Finding out the UV radiation levels in your area, https://www.cancercouncil.com.au/cancer-prevention/sun-protection/understanding-uv-radiation/finding-out-the-uv-radiation-levels-in-your-area/

[4]. Cancer Council Australia, Check for signs of skin cancer, https://www.cancer.org.au/cancer-information/causes-and-prevention/sun-safety/check-for-signs-of-skin-cancer

[5]. Healthdriect, Sunscreen, https://www.healthdirect.gov.au/sunscreen

[6]. Arpansa, Sun protection using shade, https://www.arpansa.gov.au/understanding-radiation/radiation-sources/more-radiation-sources/sun-protection-shade