We all know the feeling of health, peace and well-being what causes us moderate sun exposureNow that the days are longer and sunnier and the weather has improved, we all want to take walks outdoors and leave our jackets and trousers in the closet. Sunbathing is part of our leisure activities, but for this habit to be truly healthy, it's essential to learn how to Enjoy the sun safely.
Sun properties
The sun is a magnificent source of energySunlight triggers a series of processes in our bodies that are fundamental to our life: promotes the formation of vitamin D (Our skin produces vitamin D when directly exposed to sunlight, a fundamental vitamin for the absorption of calcium, essential for normal bone formation), It strengthens and regulates the immune system., contributes to the mood regulationIt helps you fall asleep, improves rheumatic diseases, promotes an increase in the production of certain hormones… And its power is well known anti-inflammatory for sun protection in some skin diseasessuch as psoriasis, eczema, acne… The sun also has an antidepressant effect and a powerful stimulating action.
The feeling of pleasure when we are exposed to the sun is partly due to solar radiation dilate blood vesselsIt promotes better peripheral circulation and helps to slightly reduce blood pressure. Furthermore, it stimulates the release of Serotonin, a key neurotransmitter in mood regulation, which explains why many people feel more cheerful, active, and motivated during sunny days.
In small, controlled doses, the Sunlight promotes the formation of vitamin D In our bodies, they help combat calcium deficiency in teeth and bones and, in general, contribute to a more toned skin and body. This combination of physical and emotional effects makes the sun a true regulator of our well-being. mental and physical well-beingprovided that the balance between benefit and risk is respected.
However, to properly assess that balance, it is necessary to understand better How solar radiation works and what types of rays reach our skin, since that will determine the type of protection we need in each situation.
How does solar radiation work?
The sun emits rays of different wavelengths: from cosmic and gamma rays to ultraviolet rays (UVC, UVB and UVA)visible light and infrared radiationThe atmosphere filters out the most dangerous part, but about two-thirds of solar radiation reaches the Earth's surface. UVB, UVA, visible, and infrared rays affect our bodies, and each has a different effect.
Los infrared rays They generate heat: they are responsible for the sensation of elevated skin temperature. They do not produce a tan, but they can promote it. skin dehydration if you don't drink enough water or don't maintain proper topical hydration.
Los UVB rays These are the ones that act most intensely on the surface of the skin. The epidermis blocks around 85% of UVB raysOnly the remainder reaches the dermis. These rays are primarily responsible for the redness and sunburn and, in the long term, they have a clear effect carcinogenicIts intensity depends a lot on the time of day, latitude, altitude, and season.
Meanwhile, the UVA rays penetrate in a deeper in the skinAlmost half of them reach the dermis. They are emitted in relatively constant quantities throughout the year and can penetrate clouds and crystalsTherefore, they reach our skin even on cloudy days or inside the car. They are the main culprits behind photo aging (premature wrinkles, sagging, blemishes) and also contribute to the development of skin cancer by generating free radicals that damage cellular DNA.
The environment modifies the amount of radiation we receive. Snow can reflect around 80% of UV raysSand absorbs about 15% of the sun's rays, and water about 25%. Even at shallow depths underwater, exposure to UV radiation remains significant, so it's a mistake to believe we are protected in the sea or a swimming pool.
But the sun has risks
In our country we are lucky to have a high number of hours of sunlightwhich makes us fortunate to be able to enjoy all its benefits, but we cannot forget that it also sun has risksThe fundamental one is the skin cancer (its appearance is closely related to sun exposure), the most dangerous one melanoma, whose The incidence is considered high in our country., with a very significant increase and thousands of new diagnoses each year.
Experts insist that a good number of these cases could have been avoided with a adequate sun protection from childhoodIt is known that a person who has suffered several severe sunburns in childhood or adolescence It has a significantly higher risk of developing melanoma in adulthood. The skin "accumulates" sun damage and it manifests itself over time.
This increase in sun damage appears to be related to the ozone layer depletionwhich allows more ultraviolet radiation to pass through. A few decades ago, a person on the beach needed several hours of exposure to suffer sunburn, but nowadays only a few hours are needed. to be exposed for a short period during the middle of the day without protection to suffer a serious burn.
In addition to skin cancer, excessive and inappropriate sun exposure can cause immediate effects such as sunstroke, burns with redness (first degree) or blisters (second degree), and late effects such as premature skin aging (deep wrinkles, sunspots, loss of elasticity), cataracts and other eye disorders, as well as various forms of photosensitivity.
It should not be forgotten that the sun also increases the risk of heat stroke and sunstrokeEspecially in children, the elderly, and people with chronic illnesses. Therefore, protecting yourself from the sun involves not only using sunscreen, but also... Stay hydrated and avoid extreme temperatures.
How do we achieve a balance between the need for sunlight and the need to protect the skin from its negative effects?
The skin is the largest organ in our body. and one of the most important. It has a multitude of functionsIt controls our temperature, regulates our hydration, plays a role in metabolism, and has immune defense properties. And, no less importantly, it acts as an intermediary with the environment around us. It is our first line of defenseOur skin is what protects us from many external aggressions. Therefore, healthy skin is essential for our well-being.
Healthy skin is able to defend itself against external aggressions.When the skin is exposed to sunlight, it produces melanin as a natural defense (in fair skin it is produced in smaller quantities and irregularly), free radicals are generated, some cell damage occurs and the skin's defense capacity decreases. If sun exposure is excessive or without protectionFinally, an injury occurs that the skin cannot repair on its own and that ends in a burn.
But a sunburn is not just an annoying injury that eventually heals. Our skin has “memory”The amount of sun we take in accumulates; in other words, the damage our skin suffers is not temporary. When it heals, it leaves a mark. permanent footprint on our skin, and each new aggression adds its effect to the previous one. Over the years, this accumulation of damage can result in sunspots, actinic keratosis, deep wrinkles, and various types of skin cancer.
Furthermore, sun exposure often occurs in a involuntaryWhether walking down the street, sitting on a terrace, driving, playing sports outdoors, or working outside the home, it's a mistake to reserve sun protection only for the beach or the pool. The skin receives UV radiation whenever there is sunlight.even though the temperature feels pleasant.
To achieve a true balance between benefits and risks, we must combine good exposure habits (appropriate times, shade, clothing) with a well-chosen and correctly applied sun protectiontaking into account skin type, age and environment.
To keep our skin healthy, the first thing is to maintain proper nutrition and hydrationIt is also important to use hydrating creams that prevent the skin from drying out and losing its firmness, and when we are exposed to the sun, it is essential to use creams with sun protection factor.
All experts consider that the sun protection must be individualizedIn other words, we must value the skin type and color, eye and hair color before recommending a sunscreen. Other factors that influence this include age, the presence of numerous moles, a personal or family history of skin cancer, or the use of photosensitizing medications.
All experts seem to agree on not recommending creams with less than 30 sun protection factor And, for fair skin, protection should be greater. In children and people with a history of significant sun damage, dermatologists usually advise high protective factors (50 or 50+)especially in the most exposed areas.
What should sunscreens offer?
A sunscreen is a product that blocks or filters solar radiationreducing the amount of rays that penetrate our skin. It's not just about preventing redness: good sun protection also helps reduce the risk of premature aging and skin cancer.
It is important that the sunscreen is of good quality. What should we ask of him?
- That contains chemical filters, that helped to block or transform UV radiation in another form of energy that is less harmful to the skin.
- That contains physical filtersthat they achieve reflect radiation acting as a shield on the skin's surface. They are especially recommended in small children and very sensitive skin.
- Be able to curb UVA and UVB raysIt must be made clear on its packaging by mentioning "broad spectrum" or using a specific symbol for UVA, in addition to the SPF number for UVB.
- The sun protection factor should be 30 or olderThis factor tells us the ability to prevent burns caused by UVB radiation. No protector is capable of protecting us 100% from radiation, so "Full screen" protectors do not exist.
In addition to these basic aspects, it is worth considering other characteristics: that the product is Waterproof and sweat If it's going to be used at the beach, pool, or while playing sports; it should have a texture suitable for the skin type (light lotions for oily skin, richer creams for dry skin, stick formats for delicate areas like lips and eye contour); and it shouldn't contain irritating ingredients if it's a atopic or highly reactive skin.
In children under six months of age, it is recommended Avoid the direct exposure to the sunSunscreen is only recommended from that age onwards and, whenever possible, priority should be given to sun protection. physical protection with clothing, hats and shade in the face of prolonged exposure.
Applying sunscreen correctly: a subject that needs further development
It is important that we bear in mind that sunscreen It takes approximately 20-30 minutes to take effect.Therefore, it is essential to apply it. before exposing ourselves to the sunIdeally at home or in a shady place on clean, dry skin.
Moreover, Its effect lasts only about two hoursIn other words, it's pointless to apply the cream first thing in the morning and not reapply it throughout the day. Reapply every two hours. we must reapply the sunscreen, and also whenever we get out of the water or sweat a lot, because the Water and sweat can wash the cream away and leave us without adequate protection, even if the product is water-resistant.
Must Apply an adequate amount of creamUsing less than the required amount significantly reduces its protective capacity. A useful guideline for adults is to apply approximately a teaspoon of sunscreen for each large body area (face and neck, one arm, one leg, front of the torso, back of the torso). In children, the amount should be adjusted to their body surface area, but maintaining the idea of a generous and even layer.
It is important not to forget especially sensitive areas that are frequently overlooked: ears, nape of the neck, insteps, back of the knees, neck, scalp in people with little hair or a very defined part, and lips, which require a specific photoprotector in stick form.
The protector must be chosen more suitable for our skinSeek advice from a specialist, pharmacist, or dermatologist, especially if you have very fair skin, history of sun allergy, many freckles or molesor you take medication that may increase photosensitivity.
Sunbathing is fine, but with safeguards.
To enjoy all the benefits of the sun and avoid its risks, it is important to follow a series of basic precautions that go beyond sunscreen.
- Try not to sunbathe in the hours of greatest intensity (between 12 and 16 pm, when UV radiation is most direct).
- Usa high photoprotectionFor those over 30, and for very fair skin or children, 50 or 50+ is recommended. You'll get a tan without burning.
- Apply suitable sunscreens Choose a product that suits your skin type and do it correctly, covering all exposed areas and renewing it as often as needed.
- Wear clothing that protects from the sunsuch as t-shirts, long-sleeved shirts made of cool fabrics, caps, wide-brimmed hats, and approved sunglasses 100% protection against UV radiation.
- Demand Do not use tanning bedsbecause they emit UV radiation that also damages the skin and increases the risk of skin cancer.
- Even if you use adequate sun protection and apply it correctly, Don't overdo the hours of sun exposureAlternate with periods in the shade under trees, umbrellas or awnings, and avoid falling asleep in the sun.
- It is important that Children under one year old should not be exposed to direct sunlightTheir skin is very sensitive, they burn easily, and these burns, besides being very serious, as we have seen, leave a mark on their skin.
- Remember that the sun It doesn't only affect the beach or poolWhether you're having a drink on a terrace, playing sports outdoors, or walking around town, you should still protect yourself.
- On cloudy or partly cloudy days, don't let your guard downMuch of the UV radiation still penetrates the clouds and can cause burns if exposure is prolonged.
- Take care of the hydrationDrink plenty of fluids throughout the day (at least 1,5-2 liters for adults, and more if it is very hot or you are physically active) and apply moisturizer after sun exposure to help your skin recover.
The role of clothing, shadow, and environment
Sun protection isn't just about slathering on cream. Dermatologists emphasize the importance of... physical protectionespecially during peak radiation hours or in people at higher risk.
Clothing, depending on its fabric, thickness, and color, can contribute a natural sun protection factorA tightly woven cotton t-shirt can be roughly equivalent to an SPF of 15, while specific fabrics with certified UV protection achieve much higher levels. Garments damp or very stretched They offer less protection than when they are dry and loose.
In addition to clothing, the accessories They play an essential role: wide-brimmed hats that cover the ears and neck, caps, scarves, approved sunglasses with UVA and UVB filters, and even umbrellas or awnings to create stable shade areas.
The environment also influences the intensity of radiation: sand reflects some of the UV raysWater also intensifies sun exposure, and snow acts as a powerful solar mirror. The closer to the equator or the higher the altitude, the more direct the radiation. Therefore, in the mountains, on snow, in tropical areas, or during trips to destinations with high levels of sunshine, it is essential to reinforce sun protection. all protective measures.
Another useful tool is the ultraviolet index (UVI)This value, which many meteorological services include in their daily forecasts, is a numerical value, usually on a scale of 1 to 10 or higher, that indicates the intensity of UV radiation at the surface. Checking it daily allows you to adjust your sun protection to the actual conditions: starting at moderate levels, it's advisable to increase the sun protection factor, limit exposure time, and prioritize shade during the midday hours.
How to get vitamin D safely
To get synthesized vitamin D Through the sun's action on the skin, our bodies need a certain amount of UVB radiation. This has generated a debate among proponents of a brief exposure without sunscreen and those who recommend always maintaining high sun protection.
Some authors suggest that it would be sufficient to 10-30 minutes of exposure on arms and legs, several times a week, during periods of lower sun intensity and without sunscreen, provided the skin is fair and redness is never reached. However, other specialists point out that even these repeated exposures can contribute to cumulative damage and that a simple protection factor 8cutaneous synthesis of vitamin D is already largely blocked.
the scientific community has not reached an absolute consensusbut it does agree on several key points: people with high risk of skin cancer They should avoid unprotected sun exposure; young children should not use the sun as their sole source of vitamin D, and if a deficiency is proven, it is safer to resort to Supplements under medical advice that recommends uncontrolled exposure.
We can get vitamin D by three ways:
- Food: difficult to get the right amountSome foods are already fortified with vitamin D, such as milk, butter or other dairy products and certain cereals, but for most people diet alone is not enough to maintain optimal levels.
- Sun: Proponents of this method of obtaining adequate vitamin D say that it would be enough to short and regular exposures several times a week. However, this conflicts with the need to prevent skin cancerTherefore, it must be done with extreme caution and never allow the skin to become red.
- Vitamin supplements: Widely used, especially in children and increasingly in adults, particularly those with limited sun exposure, very dark skin living in areas with low radiation, pregnant women, the elderly, or people with certain medical conditions. They should always be taken under [unclear - possibly "under 120% of the original text"]. specialised medical control.adjusting the dose to the needs of each patient.
Achieving good vitamin D levels should not be a reason to relax sun protection measures. Sun protection is always the priority. protect the skin from cumulative sun damage And, if in doubt, consult with a healthcare professional to assess the need for supplements or analytical controls.
Enjoying the sun safely is possible by intelligently combining moderate exposure, physical protection (clothing, shade, sunglasses), and adequate and properly applied sun protection. The benefits of the sun are numerous, but so are its risks, so raising awareness and developing good habits from childhood is the best investment for a healthy life. Healthy and protected skin throughout life.