Tips for safeguarding your skin against sun damage

Each time we get sunburned, we swear off sunbathing and going outside without sunscreen. But then the cold weather arrives, the sun becomes scarce, and we forget about its harmful effects. Until we get burned again. To avoid this, we explain the dangers of the sun, when protection is necessary and when it’s not, as well as what products are needed.

Why protect yourself from the sun?

What are UVA, UVB, and UVC rays and how do they affect the skin? Sunlight consists of three types of rays – ultraviolet A, B, and C rays. All type C rays and a large portion of type B rays are absorbed by the ozone layer and do not reach the earth’s surface. The remaining portion of type B rays and all type A rays not only reach the earth’s surface but also penetrate the skin, leading to unpleasant consequences. Here’s how they do it:

When sunlight penetrates the skin, it affects several layers at once – the epidermis and the dermis.

The epidermis consists of tightly packed cells called keratinocytes – the bricks of our skin that protect it from the environment. Melanocytes, which produce the pigment melanin responsible for skin color, are located in the lower part of the epidermis. People with fair skin have less melanin, while those with darker skin have more.

Melanin performs various functions in the skin, one of which is protection against the harmful effects of sunlight. When type B rays penetrate the epidermis, melanin absorbs the impact, and melanocytes begin to produce more pigment. Gradually, the skin starts to darken – a tan is formed. But if the radiation is too intense or prolonged, and there is not enough melanin in the skin, keratinocytes begin to die, triggering an inflammatory reaction, blood vessels expand, and a sunburn forms.

How to determine the skin phototype

Because people with fair skin have less melanin, they are at higher risk for sunburn and developing skin cancer. When examining a patient and assessing their risks, dermatologists use the Fitzpatrick scale. According to this scale, there are six phototypes that depend on skin color and its response to sunlight.

Fitzpatrick skin types

Phototype	Appearance	Tanning ability
I	??‍? Pale skin, blue or brown eyes, light or red hair	Does not tan, burns easily
II	?? Fair skin, blue eyes	Tans poorly, burns easily
III	?? Darker skin color	Tans after burning
IV	?? Light brown skin color	Tans easily and minimally burns
V	?? Brown skin color	Tans easily and rarely burns
VI	?? Dark brown or black skin color	Does not burn, only tans darkly

Why the sun’s light harms skin cells.

Exposure to sunlight can damage the DNA in skin cells, which serves as a set of instructions for the cell’s functioning. The DNA is frequently subjected to breakages from various sources, and while cells have the ability to repair such damage, excessive harm can prompt the cell to self-destruct to make way for a healthy one.

In some cases, cells may continue to function despite not having fully repaired their DNA. In such instances, any DNA breaks are passed on to other cells during division. When these breaks affect the cell’s division and self-destruct mechanisms, the cell may become cancerous, continually dividing and surviving to form a tumor.

UV rays can increase the risk of cancer by directly causing DNA damage and indirectly creating free radicals or reactive oxygen species.

A reactive oxygen species (ROS) is a molecule with an unpaired electron that makes it unstable and highly reactive with other molecules. This triggers oxidation, which breaks down molecular mechanisms and causes cell death. Although free radicals are necessary for the body, excessive amounts can lead to DNA damage and increase the risk of cancer and premature aging.

Free radicals are primarily generated when ultraviolet A rays penetrate through the dermis, which is a layer of skin below the epidermis. Additionally, this type of radiation damages collagen and elastin fibers, which are essential for the skin’s structural integrity and elasticity, resulting in photoaging – a process of skin aging caused by the sun’s rays.

Antioxidants can reduce the activity of free radicals – chemical compounds that donate their charge to free radicals but do not become active themselves. Some of these compounds include vitamins A, C, E, and resveratrol. However, antioxidant products cannot replace sunscreen. Although they reduce the effects of reactive oxygen species, they do not block the rays from reaching the skin, so they do not provide protection against burns.

Type A rays are more insidious than type B rays. Since they do not cause burns, their external impact cannot be assessed. The effects of photoaging will only become more apparent over time. Additionally, type A rays do not vary as much with the time of day as type B ultraviolet rays. Type A rays can also pass through glass.

Sun damage to the eyes

Prolonged exposure to sunlight can also be damaging to the eyes. Ultraviolet rays can harm the tissues of the eye and increase the risk of conditions such as cancer, burns, cataracts, and overgrowth of the conjunctiva, which is a transparent membrane that covers the eye.

When it’s necessary to protect oneself from the sun

UV Index

The harmful effects of excessive radiation on the skin and the development of diseases have become apparent. However, the use of sunscreen may not always be beneficial, especially if you reside in areas with low sunlight exposure. Therefore, it is essential to consider the UV index, which provides information about when to use sunscreen.

The UV index indicates the intensity of UV radiation, with a higher index indicating more active sun and greater potential for harmful effects. However, the UV index is not visually calculable as it depends on various factors.

The time of day when the sun poses the greatest risk

The UV index is calculated based on various factors, including altitude, latitude, season, weather conditions, reflective surfaces, time of day, and the ozone layer. The index tends to be higher at higher altitudes, and it varies with latitude due to the angle of incident sunlight. The equator has the highest UV index, while the index decreases as the latitude increases.

During the summer, there is more sunlight and radiation, resulting in a higher UV index. Clouds can lower the index value by blocking some of the sun’s rays. Surfaces like snow, sand, and water can reflect sunlight, increasing the index when there are many such surfaces around.

The UV index is 0 at night when there is no sun, and its maximum value is observed during the peak of solar activity.

The ozone layer in the upper atmosphere reflects up to 50% of ultraviolet light. Disruptions in the ozone layer can cause an increase in the UV index, as more energy reaches the earth’s surface. Countries located near Antarctica, such as Australia, New Zealand, Chile, Argentina, and South Africa, have a higher UV index due to the thinner ozone layer in that region.

How to determine the UV index. 

The UV index can be conveniently checked through a mobile application or a weather website. Whenever the index value reaches 3 or higher, it is recommended to take necessary measures for protection.

Protecting yourself from the harmful effects of the sun

When spending time outdoors, it’s important to consider the amount of sun protection needed depending on the UV index. The higher the index, the more protective measures are required for the skin and eyes.

If the UV index is below 3, radiation is not harmful and no protection is required. However, it’s still a good idea to wear sunglasses if the sun is shining outside. Using sunscreen and covering up is also recommended if your skin is easily burned even under these conditions.

When the UV index is between 3 and 5, it’s recommended to use sunscreen and wear closed clothing, as well as staying in the shade around noon when the sun is at its zenith.

For the UV index of 6-7, the World Health Organization suggests spending less time outside between 10:00 am and 4:00 pm. It’s also important to wear closed clothing, sunglasses, a hat or panama hat, and sunscreen to reduce the risk of burns.

If the UV index is between 8 and 10, it’s best to avoid the sun between 10:00 am and 4:00 pm. If you must be outside during the peak heat of the day, wearing covered clothing, a hat or panama hat, sunglasses, and sunscreen can help reduce the risk of burns.

When the UV index is 11 or higher, the risk of getting sunburned even within a short period of time is very high. It’s important to follow all precautions, which include avoiding the sun between 10:00 and 16:00, staying in the shade, and wearing covered clothing, a hat or panama hat, sunglasses, and sunscreen.

How to protect yourself from the sun at different UV indexes:

Radiation level	Index	Protective Measures
Low	1-2	Wear sunglasses on bright days. Wear long-sleeved clothing and use sunscreen if your skin easily burns even at this index.
Moderate	3-5	Use sunscreen and wear long-sleeved clothing. Stay in the shade during midday.
High	6-7	Reduce time in the sun from 10:00 am to 4:00 pm. Wear long-sleeved clothing, a hat or cap, and sunglasses. Use sunscreen.
Very high	8-10	Avoid the sun from 10:00 am to 4:00 pm. If not possible, stay in the shade, wear long-sleeved clothing, a hat or cap, and sunglasses. Use sunscreen.
Extreme	11 and above	Skin can burn in minutes. Avoid the sun from 10:00 am to 4:00 pm. Stay in the shade, wear long-sleeved clothing, a hat or cap, and sunglasses. Use sunscreen.

Tips for selecting and using sunscreen

Understanding SPF

SPF, which stands for Sun Protection Factor, is a measure of how much ultraviolet (UV) radiation a sunscreen or cream can protect your skin from getting burned, in comparison to the skin without any protection. For example, if your skin burns after 10 minutes of exposure to UV radiation without any protection, but with an SPF 15 cream it burns only after 150 minutes, then the SPF rating would be 15 (i.e., 150/10). SPF primarily protects the skin from UVB rays, and to some extent from UVA rays.

However, it’s important to note that the SPF value is determined in a laboratory under controlled conditions with the same intensity of UV radiation. In reality, the intensity and amount of UV radiation that your skin may receive can vary depending on various factors such as the time of day, season, location, and cloud cover. Therefore, the SPF rating alone should not be used to determine the amount of time that can be safely spent in the sun.

The higher the SPF number, the greater the protection against UV radiation. It’s worth noting that the difference in the level of protection offered by products with different SPF values is not significantly different if you apply enough sunscreen, which is typically around two milligrams per square centimeter of skin. For instance, this amounts to roughly 1/3-1/4 teaspoon for the face and two tablespoons for the body.

In actuality, many individuals use significantly less sunscreen than the recommended amount, typically only one-third or one-quarter of what is necessary. As a result, it’s challenging to predict precisely what level of SPF protection will be provided in such instances.

Studies indicate that if you use half the recommended amount of sunscreen, the SPF level may drop by two to three times. As a rule of thumb, an SPF 30 sunscreen usually provides protection equivalent to SPF 10-15, while an SPF 50 sunscreen provides protection equivalent to SPF 17-25. Consequently, the American Society of Dermatology suggests using sunscreens with a minimum SPF of 30, although the FDA recommends a minimum of 15.

Can makeup with SPF substitute for a dedicated sunscreen

In the beauty industry, there are cosmetics that contain SPF, such as foundations, makeup bases, BB creams, and CC creams. These products are typically formulated to be used in small amounts on the skin, which may not offer sufficient protection. Applying the same amount of foundation as sunscreen is not recommended as it may not provide the desired level of protection.

To ensure adequate sun protection, it is recommended to apply sunscreen first and wait for 15 minutes before applying makeup. When applying makeup, it’s best to use gentle patting motions to avoid disrupting the protective layer of the sunscreen. Tinted sunscreens are also available in the cosmetics market, which can be used as a replacement for foundation during the summer season.

The protection against UVA rays

Other classification systems are used for full protection against Type A rays since SPF only provides minimal protection. Different countries and manufacturers have their own criteria for evaluating Type A protection. In the US, for instance, one test is sufficient to determine a sunscreen’s effectiveness, while in Europe and Australia, two tests are required. As a result, not all products labeled as “broad spectrum” in the US will be considered as such in Europe and Australia. In the US, Europe, and Australia, Type A protection is commonly denoted by the term “UVA protection” within a circle symbol.

In Asian sunscreens, PA+ to PA++++ are commonly used designations for Type A protection. A higher number of “+” indicates better protection from Type A rays.

Persistent pigment darkening (PPD) is another term used to refer to UVA protection, as it describes the skin’s persistent darkening after exposure to Type A rays. Sunscreen products offer protection against persistent pigmentation caused by Type A rays.

If you work near a sunny window regularly, it is essential to protect yourself from Type A rays, as they can penetrate through glass. You can do this by using sunscreen or applying UV protection film to windows. A three-meter-long roll of this film typically costs between $15 and $30.

The water resistance of a sunscreen is an indication of its ability to resist being washed off by water or sweat from the skin’s surface for a certain amount of time. US sunscreen manufacturers specify the duration for which a sunscreen can be considered water-resistant, which is usually between 40 to 80 minutes. After this period, the cream must be reapplied as it can be washed off by active movements, sweat, or swimming.

For outdoor activities, swimming, or working out, it is recommended to choose water-resistant sunscreens to avoid the need for frequent reapplication. It’s important to note that no cream can be labeled as “waterproof,” and only “water-resistant” designations are allowed by manufacturers. If the sunscreen is not water-resistant, it should be reapplied every time you swim or exercise, instead of waiting for 40-80 minutes.

Using sunscreens with UV filters

The product’s UV protection is derived from specific ingredients, categorized into two types of sun filters: physical and chemical. These filters were previously referred to as inorganic and organic, respectively, with the belief that inorganic filters worked by reflecting light, while organic filters worked by absorbing it.

However, it has been established that both types of filters absorb radiation, with inorganic filters reflecting only a small percentage of it. Examples of physical or inorganic filters are zinc oxide and titanium dioxide, which leave a noticeable white coating on the skin.

The chemical or organic filter includes all other types of filters, and both physical and chemical filters, as well as a combination of both, can be found in various sunscreen products available on the market.

There is a common myth that organic filters can cause cancer and disrupt hormones, and studies have shown that oxybenzone, an organic filter, can have these effects on rats. However, to have similar hormone-disrupting effects on humans when applied topically, oxybenzone sunscreen would need to be used daily for an extended period of 277 years.

Which type of sunscreen is more effective: physical filters or chemical filters?

Select a sunscreen product that is suitable for your skin, does not cause allergic reactions, and is one that you will use regularly. For extended periods of sun exposure, opt for water-resistant sunscreens with high UV protection and additional protective features.

If you are only outdoors for a brief period of time, such as commuting to work or walking the dog, a light-textured sunscreen with SPF 30 is sufficient, and you need not choose a product with maximum protection. However, it is crucial to apply an ample amount of sunscreen to ensure that your skin is uniformly protected.

Take your skin type into account when selecting a product. If you have oily or combination skin, opt for lightweight creams that absorb quickly. Dry skin, on the other hand, will appreciate denser, more nourishing textures. If your skin is sensitive, be cautious of filters that might provoke irritation or allergic reactions. Some filters to avoid include:

• Benzophenones or Oxybenzone
• Сinnamates: Octyl methoxycinnamate, Octocrylene
• Dibenzoylmethanes or Avobenzone
• Padimate O, Roxadimate

Products containing filters that can cause irritation or allergies, such as benzophenones, oxybenzone, сinnamates, dibenzoylmethanes, PABA, and its derivatives like padimate O and roxadimate, are more commonly found in products manufactured in the USA. In addition, it’s best to avoid using perfumed products, which are referred to as fragrance or perfume.

Before applying any product to your entire face or body, it’s a good idea to test it on a small area of your skin. If you notice any redness or itching, wash off the product and choose another one.

Packaging

Sunscreens are available in various forms, such as creams, sticks, and sprays. Creams are convenient for measuring the right amount of product, while sticks have a thick consistency like hygienic lipstick, making them ideal for dry skin and sensitive areas around the eyes. However, those with oily or breakout-prone skin should avoid using sticks, as they may aggravate breakouts.

Sprays are easy to apply to the skin, but it can be challenging to measure the right amount of product. The American Society of Dermatology recommends applying the product until the skin becomes shiny. It is crucial to avoid spraying sunscreen on the face and neck as it can harm lung health if inhaled. Instead, it is best to spray the cream on your hands first and then apply it to your face and neck.

What could be an alternative to sunscreen?

Some people recommend using oils such as coconut oil or jojoba as an alternative to sunscreen, and some individuals even make homemade sun creams from them. However, oils are not a reliable option for sun protection as they can only provide limited protection against the sun’s harmful rays, blocking up to 20% at best, whereas sunscreen can block up to 97%.

Therefore, it is crucial to use sun protection creams with a high SPF to ensure adequate protection from the sun.

The proper way to apply sunscreen

Applying sunscreen correctly doesn’t have a specific method; the essential factor is to apply a sufficient amount, which is about two milligrams per square centimeter of skin. One way to determine the amount needed is by calculating the skin area that requires sun protection, which can be a complex and precise method as demonstrated in this video tutorial. Alternatively, a simple approach is to aim for the approximate recommended dosage, which can vary from country to country.

For instance, the American Society of Dermatology suggests using two tablespoons or a shot glass for full-body coverage, while in the United Kingdom, the Ministry of Health recommends applying two teaspoons to exposed body parts such as the head, arms, and neck, or two tablespoons for the whole body.

You can also use your fingers to measure the amount of sunscreen. Simply apply the cream to the index and middle fingers along the line from the palm to the tip. Obtains the amount of cream that can be applied to any of the following zones:

• Face, neck, and head;
• One hand;
• Lower or upper back;
• Lower or upper torso;
• The top of one leg with the hip;
• The low of one leg with the feet;

You can use your fingers to apply sunscreen and estimate the amount of cream needed for various body areas. Place the sunscreen cream on your index and middle fingers, and apply it along the line from the palm to the tip. This amount is suitable for one of the following areas: face, neck, head, one hand, lower or upper back, lower or upper torso, the top of one leg with the hip, and the low of one leg with the feet. It is recommended to use two fingers of cream for each of these zones, except for liquid sunscreens since they don’t hold their shape and spread over fingers.

After using a facial, it’s important to apply sunscreen to your skin. For instance, you can apply tonic and serum first and then apply sunscreen. Although applying other products before sunscreen won’t diminish its effectiveness, it may affect its water resistance. Once you’ve applied the cream, let it sit on your skin for about 15-20 minutes to form a uniform layer before applying makeup over it.

To maintain its effectiveness, it is advised to reapply sunscreen every two hours, regardless of its level of protection. If the sunscreen isn’t water-resistant, you should reapply it after swimming or exercising. This is because water and sweat can wash away or cause any product applied to the skin to come off. Just like foundation makeup, which tends to settle into skin folds and smudges over time, the same can occur with sunscreen.

Choosing sunglasses

Consider the level of UV protection before purchasing sunglasses. Dark glasses will not tell you this, so look for special markings on the packaging, on the glasses, or on the manufacturer’s website.  

A high level of protection is usually indicated as follows:

1. A UV400 label;
2. stating “100% protection against type A and B rays”;
3. Specifying the light transmission – Filter Cat. 3 или 4.

Markings can be found on the temple, on the lens sticker, or on the product label.

When purchasing sunglasses, it’s important to consider the level of UV protection they offer. Simply relying on their darkness is not sufficient, so it’s important to look for specific markings on the packaging, glasses themselves, or the manufacturer’s website to determine the level of protection. Typically, a high level of protection is indicated by a UV400 label, a statement of “100% protection against type A and B rays“, or a specification of the light transmission such as Filter Cat. 3 or 4. These markings can usually be found on the temple, lens sticker, or product label.

How sunglasses block UV rays

Value of light transmission	Filtering ability
1	Transmits 80 to 43% of light
2	Transmits 43 to 18% of light
3	Transmits 18 to 3% of light
4	Transmits 8 to 3% of light

If you are going to a location with strong sunlight like the beach or mountains, it’s recommended to opt for category 4 glasses. However, it’s important to note that these glasses are not suitable for driving due to their dark lenses. For driving in the city, glasses with light transmission values of 3 are more appropriate.

For enhanced eye protection, it’s advisable to select wider goggles. It’s important to keep in mind that glare protection does not block UV rays, so it should not be the sole factor when selecting sunglasses. The level of protection is not necessarily related to the price of the sunglasses. It’s recommended to choose sunglasses with high levels of protection for better eye safety.

How to dress for sun protection

It is recommended to wear closed clothing when the UV index is high, as any type of fabric offers some level of protection. Dark fabrics allow fewer rays to pass through than light fabrics, and the degree of protection is also determined by the weave of the fabric. Fabrics that are light and translucent allow more light to pass through than denser fabrics. It is better to wear dry clothes than wet ones for increased skin protection.

Nowadays, there are clothes made of light materials available that offer a high level of protection, even when they get wet. These clothes are labeled UPF, which stands for UV protection factor. The UPF can range from 15 to 50 or more, with higher numbers indicating better UV protection.

In addition to wearing protective clothing, hats or panamas can also be worn to shield sensitive areas like the ears, neck, and face from direct sunlight. However, it’s important to note that hats don’t offer protection from indirect light, so it’s still necessary to use sunscreen in these areas.

Sunburn: What to do

Self help

If you experience redness and pain in your skin from sun exposure, it’s crucial to move indoors as soon as possible. Rinse the affected area with cool water and gently pat it with a towel to prevent further damage.

Apply moisturizer to slightly damp skin, and consider using creams that contain aloe vera as they can help soothe the skin. While aloe vera does not speed up the healing process, it can provide relief. If your skin is swollen, red, and very sore, you can take a pain reliever. It’s also important to stay hydrated by drinking plenty of water after a burn.

If you have blisters, it’s recommended not to touch them, as they aid in the healing process. To prevent the burn from worsening, avoid going outside without sun protection. You can wear light-blocking clothing, a hat or panama hat, and apply sunscreen. It’s also advisable to visit a dermatologist yearly to check your skin. If any issues arise, the doctor can recognize the condition and begin treatment promptly.

Are Home Remedies Such as Sour Cream Effective in Treating Sunburn?

The question of whether sour cream and other home remedies can alleviate sunburn should not be considered. Fermented milk products like sour cream can form a greasy film on the skin, which hinders heat transfer and may worsen the unpleasant sensations. Additionally, applying food to the skin is not hygienic. Therefore, it’s best to avoid using sour cream and other home remedies for sunburn relief.

Factors to Consider When Buying and Using Sunscreen

Many sun protection products have a long shelf life, but sunscreen is a consumable item that needs to be purchased regularly. For instance, applying 30 ml of sunscreen to the entire body would require 200 ml for a week-long vacation, but this doesn’t account for reapplication. As for city sunscreen, applying two teaspoons to the face, neck, and exposed areas of the arms and legs would require a 100 ml package that should last for about ten days.

The price of sunscreen depends on various factors, including its ingredients, brand, country of production, and advertising. Since the skin on the body is denser and less sensitive than the skin on the face, a more budget-friendly sunscreen can be chosen for the body. On the other hand, if a particular product causes irritation or pimples on the face, a gentler and more expensive alternative should be used instead of wasting it on the body.

If you don’t like a particular sunscreen product, it will likely go unused and collect dust on the shelf instead of protecting your skin. Therefore, it’s important to find a sunscreen that you like and works well for your skin.

Remember

• Protect yourself from the sun if UV index is 3 or higher
• The higher the UV index, the more protection is required
• Stay in the shade between 10:00 am and 4:00 pm
• Wear cover-ups, a panama hat, and sunglasses if the UV index is high
• In the city, apply sunscreen with an SPF of at least 30 and type A sun protection
• For beach and outdoor activities, use a cream with SPF 50 and type A protection
• Water-resistant cream adheres better to the skin
• Use plenty of sunscreen, about 1/3 to 1/4 teaspoon for the face and two tablespoons for the whole body
• Measure the amount of sunscreen with a measuring spoon or your fingers
• Protect your eyes with goggles labeled UV400 and grade 3 or 4
• Visit a dermatologist annually to catch diseases early and reduce treatment cost.