Why Your Sun Protection Habits Might Be Increasing Your Risk of Skin Damage

UV radiation isn't just one thing; it's a spectrum of sunlight that reaches the earth, composed of ultraviolet A (UVA) and ultraviolet B (UVB) rays. While UVB rays are the main cause of sunburn and play a significant role in developing skin cancer, UVA rays penetrate deeper, contributing to premature aging and skin damage. They're present with relatively equal intensity during all daylight hours throughout the year penetrating clouds and most types of glass. That's why a daily defense strategy is crucial, regardless of the season or weather.

Applying sunscreen isn't as straightforward as it seems. For starters, most people aren't using nearly enough. A liberal application is key—about (1 ounce) for the body and a nickel-sized dollop (¼-⅓ teaspoon) for the face. And it's not just about quantity; timing and technique matter too. Sunscreen should be applied 30 minutes before sun exposure to allow the skin to absorb it fully and then reapplied every two hours. If you're swimming or sweating, it's a good idea to reapply even more frequently. Miss these steps, and you're not fully shielded.

The belief that a base tan can protect against sunburn is a dangerous myth. There's no safe way to tan. A tan isn't a sign of good health; it's a response to injury, as skin cells signal they've been damaged by UV rays. And if you think indoor tanning is a safer alternative, think again. Tanning beds emit both UVA and UVB rays, frequently in amounts that are stronger and more harmful than the sun.

Even the best sunscreen won't last all day. It wears off, washes off, and breaks down on your skin. That's why reapplying is non-negotiable. Yet, it's one of the most commonly skipped steps. Whether you're at the beach, on a long drive, or just running errands, if you're out for more than two hours, it's time to reapply. And if you're using a spray sunscreen, make sure it's applied directly to the skin and rubbed in—spraying into the air isn't going to cut it.

High SPF numbers can give a false sense of security. SPF, or Sun Protection Factor, measures how well a sunscreen will protect skin from UVB rays. However, no sunscreen can block 100% of UV rays, and higher SPFs don't offer significantly greater protection than SPFs of 30, which block about 97% of UVB rays. What's more, high-SPF products may tempt you to stay in the sun longer, increasing exposure to UVA rays, which aren't included in SPF.

Sunscreen isn't your only line of defense. Clothing can be one of the most effective barriers against UV rays, yet it's often overlooked. Darker, tightly woven fabrics are more protective than light, loosely woven clothing. For added security, look for clothes with an Ultraviolet Protection Factor (UPF) label. And don't forget your hat and sunglasses—your scalp and eyes are just as vulnerable to UV damage as the rest of you.

Shade provides a break from direct sunlight, but it isn't an impenetrable shield. UV rays can reflect off water, sand, concrete, and even snow, reaching your skin indirectly. So while it's a good idea to seek shade during the sun's peak hours, generally between 10 a.m. and 4 p.m., don't rely on it solely for protection. You can still exposed to UV radiation.

Water-resistant doesn't mean waterproof. There's no sunscreen that can fully withstand a dip in the pool or the ocean. Water-resistant sunscreens are formulated to stay on wet skin a little longer, but they should still be reapplied every 40 to 80 minutes usually, depending on the product's instructions. And towel-drying? That rubs sunscreen off, so you'll need to reapply after drying off even if it hasn't been 80 minutes.

What you eat isn't just about nourishing your body; it can also bolster your skin's defense against the sun. Foods rich in antioxidants, like tomatoes, carrots, and green leafy vegetables, can provide a degree of protection against UV damage. Supplements containing astaxanthin and superoxide dismutase may offer additional support, though they're not substitutes for sunscreen or protective clothing.

A robust sun care routine involves more than just slathering on sunscreen. It's about timing, reapplication, and a holistic approach that includes protective clothing, seeking shade, and considering your diet. They're all pieces of a puzzle that, when put together, create a complete picture of skin health. Remember, the goal isn't to shun the sun entirely—it's to enjoy it responsibly and safely, reducing the risk of skin damage and ensuring that your time outdoors is as carefree as it should be.

In the end, sun safety is about balance and being mindful of the cumulative effects of sun exposure. It's about making informed choices and not letting common misconceptions lead to risky behaviors. By reevaluating your sun protection habits and making necessary adjustments, you can help ensure that your skin remains healthy, resilient, and radiant for years to come.