Safe in the sun: 6 reminders to protect your health
If you’ve checked the forecast lately, you’ve likely seen sunshine symbols across the board this weekend and into next week, with warnings for some high heat.
Hot, blue-sky summer days can bring a lot of fun.
They can also bring painful and potentially long-lasting damage if you don’t protect yourself against over-exposure to the sun’s rays.
Here are a few reminders that we hope will help you enjoy the sunny days ahead while keeping yourself and your loved ones safe and sunburn-free.
Our top 6 tips 
Limit time in direct sunlight.
Make sure you take breaks in the shade or go indoors for a while on sunny days. This is important not only to prevent over-exposure to the sun, but to stay cool and avoid heat-related illnesses. Consider packing your own shade (wide-brimmed hat, umbrella, beach shelter, etc.) if you’ll be outside for any length of time. If you don’t have a good place to get out of the sun and heat, you can find a map and list of cooling centers in Snohomish County at www.snoco.org/cooling.
Consider the clock.
Timing can be a game-changer on hot sunny days. Try to plan outdoor activities during times when there will be more shade, which means mornings or later afternoons or evenings. Avoid the middle of the day when the sun is usually at its most intense. That’s a good time for indoor activities like crafts or reading. You can keep busy kids entertained with sun-free indoor activities like building a blanket fort, putting on a dance party, keeping a balloon in the air, or doing a homemade obstacle course or scavenger hunt around your home.
Use sunscreen.
Put on sunscreen or a lotion with a sun protection factor (SPF) on exposed skin whenever you’ll be outdoors. If you’ll be in direct sunlight, regularly reapply sunscreen with a minimum of SPF 15, and for better protection the American Academy of Dermatology recommends SPF 30. You should reapply sunscreen every hour or two, especially if you are swimming or sweating, for as long as you are outside. Remember that sunscreen can only do so much. It is most effective when used in combination with other sun protection techniques like spending more time in the shade and wearing protective clothing.
Protect your skin with clothing.
Consider wearing lightweight clothes that cover lots of skin, particularly if you are lighter-skinned or have a history of skin cancer in your family. Lightweight long sleeves or cover-ups that go over arms and shoulders along with a brimmed hat that shades your face and neck are good options if you’ll be outside in the sun for long periods of time. Consider swimsuits with sleeves for children who will be playing in sprinklers, pools, or at the beach – the fabric offers better protection for delicate skin than sunscreen, especially if they’ll be splashing around and potentially washing some of that protection away.
Don’t forget sunglasses.
These protect your eyes from potential sun damage and make it safer to get around by improving visibility on super bright days. They also help protect the sensitive skin around your eyes, which is a terrible place to have a sunburn (this said from experience).
Know your other risk factors.
You may be at higher risk of a negative reaction to sun exposure – such as a bad burn or rash – if you have underlying health complications or are taking certain medications. Photosensitivity, which is a chemical change in the skin that increases sensitivity to sunlight, is a potential side effect of some antibiotics, antihistamines, antifungals, diuretics, oral contraceptives, and more. Be extra diligent about sun protection if you are on medication. If you’re not sure whether photosensitivity is a side effect of your medication, talk to your doctor or pharmacist.
Why it matters
There are a variety of ways in which over-exposure to the sun can be harmful, including painful sunburns, increased risk of heat-related illness or heat stroke, or damage to your eyes. One of the biggest risks is in the long game - sun exposure over time contributes to a notably higher risk of skin cancer.
Skin cancer is the most common type of cancer in the U.S. CDC’s data dashboard shows that Washington State is one of the states with higher incidence rates for melanoma, the type of skin cancer that causes the most deaths. Snohomish County has a higher incidence rate compared to many other counties, as well.
Most skin cancers are diagnosed in people age 55 or older. We recommend that older adults talk with their doctor about risk factors they may have and whether they should be doing additional screening or precautions.
If you notice irregularities with your skin – such as a new growth, a sore that doesn’t heal, or changes in previous growths or spots on your skin – talk to your doctor about next steps for screening.
It’s good to know your family history. If you are able, ask family members about the history of melanoma or other cancers. Let your doctor know if you do have a family history.
If you are worried about getting enough vitamin D, consider a multi-vitamin or a vitamin D supplement. Sunlight is an inconsistent way to get vitamin D, particularly in Western Washington where sunlight varies throughout the year. Taking vitamin D is a good habit to get into for the less sunny seasons, too.
We hope you enjoy the sunshine and that you stay safe, healthy, and sunburn-free.