UV safety: everything you need to know

Staying safe in the sun

As the temperature warms up and we swap our coats and scarves for t-shirts and sunglasses, many of us can't wait to get outside to enjoy the sunshine. But while you make the most of the great British summer, spare a thought for your skin and make sure you stay safe in the sun.

July is UV safety awareness month, a global initiative to raise awareness of the dangers of UV rays and how to protect yourself.

In this blog, we will look at what UV rays are, why they are harmful, and what you can do to protect your skin and stay safe in the sun.

What is UV?

UV or ultraviolet radiation is a type of electromagnetic energy that comes from the sun. It is also produced by human-made sources such as tanning beds and sunlamps. UV rays are invisible to the naked eye because the wavelengths are much shorter than visible light.

There are three main types of UV rays:

• UVA rays - cause skin cells to age and lead to long-term skin damage like wrinkles and loss of elasticity. They may also damage connective tissue and increase your risk of skin cancer.
• UVB rays - directly damage skin cell's DNA. UVB rays are responsible for the majority of sunburn and most skin cancers.
• UVC rays - are absorbed by the atmosphere and don't reach the ground. They are therefore not a risk factor for skin cancer.

Why do I need to protect myself from UV rays?

Exposure to UVA and UVB rays from the sun can damage skin cells, causing premature ageing and increasing your risk of developing skin cancer.

Skin cancer is the most common type of cancer both in the UK and around the world and over 80% of skin cancers are caused by overexposure to UV radiation.

UV rays from the sun, sunbeds and tanning lamps damage the DNA in your skin cells. This damage builds up over time and can cause changes to your cells which may lead to skin cancer. Damage to skin cells is accumulative, meaning the damage gets worse the more often you expose your skin to the sun, especially if you get sunburnt (though you don't need to get burnt to develop skin cancer).

What is skin cancer?

Cancer is a disease that causes abnormal cells to divide and spread uncontrollably. Skin cancer is a type of cancer that affects your skin cells.

There are two main types of skin cancer; melanoma skin cancer and non-melanoma skin cancer.

Melanoma skin cancer

Melanoma (cutaneous malignant melanoma) is a less common type of skin cancer that develops from cells called melanocytes. In the UK, around 85% of melanoma skin cancers are caused by excessive exposure to UV radiation from the sun, sunbeds or tanning lamps. Melanoma can also develop on parts of the body not exposed to sunlight. If left untreated, melanoma can spread to other parts of the body.

Non-melanoma skin cancer

There are two types of non-melanoma skin cancer; basal cell carcinoma (BCC) and squamous cell carcinoma (SCC). They are named after the type of cells where they develop. Non-melanoma skin cancer can also be a mixture of both these types. Most non-melanoma skin cancers are caused by overexposure to UV rays.

What are the signs and symptoms of skin cancer?

Signs and symptoms of skin cancer vary depending on the type of cancer but involve changes to your skin. Examine your skin, particularly any moles regularly for any changes and see a doctor as soon as possible if you notice anything abnormal. When checking for melanoma, doctors follow the ABCDE checklist:

A - Asymmetrical. The two halves of a mole may be a different size or an uneven shape

B - Border. The edges of the mole may be blurred or irregular

C - Colour. The mole may be an uneven colour and contain more than one colour such as different shades of black, brown, or pink

D - Diameter. Most melanomas are more than 6 mm in diameter but can be smaller if diagnosed early

E - Evolving. Moles that evolve or change may be melanoma. Changes may include itching, bleeding, changes in sensation or crusting.

Melanoma can be harder to spot if you have brown or black skin and you may not experience the above symptoms. Melanoma in people with darker skin may appear as a mole or a patch of skin that is:

• Symmetrical
• Pink in colour
• Ulcerated (broken and sore)
• Under a finger or toenail
• On the palms of the hands or the soles of the feet

Signs of basal cell carcinoma include:

• A pearly, waxy or transparent bump on the skin
• A glossy, black or brown bump on the skin (in people with black or brown skin)
• A flat, flesh-coloured, blue, black or brown scar-like lesion
• A lesion with dark spots and a slightly raised, transparent border
• A bleeding or scabbing sore that heals and returns
• A flat, scaly patch of skin with a raised edge that may get larger over time
• A white, waxy, scar-like lesion

Signs of squamous cell carcinoma include:

• A firm, red, dome-shaped nodule
• A flat lesion with a rough, reddish scaly surface
• A rough, scaly, reddish area of skin
• An open sore (often with a raised border)
• A brown spot (like an age spot)
• A wart-like growth
• A sore that develops in an old scar

Does tanning protect against skin cancer?

Tanning is the skin's response to UV radiation. Though we may feel better when we have a tan, a suntan is actually a sign of skin damage. When our skin is exposed to UV rays, it kicks into protection mode and produces more melanin. This is what darkens the colour of our skin and gives us a suntan. Tanning does not prevent skin cancer.

What are the risk factors for skin cancer?

Anyone can get skin cancer, but you may have an increased risk if you:

• Have lighter skin
• Have skin that burns easily
• Have blue or green eyes
• Have blond or red hair
• Are male
• Smoke
• Have a lot of moles or atypical moles
• Have a family history of skin cancer
• Have had skin cancer before
• Have been exposed to radiation in the past such as during radiotherapy, from multiple X-rays, or through your job
• Have a weakened immune system due to medication or disease
• Are older (the risk of developing skin cancer increases with age)
• Have certain medical conditions such as solar keratosis, xeroderma pigmentosum, or Gorlin syndrome.

What factors affect UV exposure?

While there are no safe UV rays, the strength of the sun's UV rays when they reach the ground varies depending on:

• The time of day - UV rays are strongest between 10 am and 4 pm
• The season - UV rays are stronger during the spring and summer months
• Cloud cover - clouds may reduce the strength of UV rays, but UV rays can still reach the ground on a cloudy day
• The distance from the equator - UV exposure is higher the closer you are to the equator
• Altitude - The higher the altitude, the more UV rays reach the ground
• Reflection off surfaces - some surfaces like water, sand, snow, or pavement increase exposure to UV rays

What is the UV index?

The ultraviolet index, or UV index, is an international standard measurement used to measure UV radiation and provide information to the general public about how strong the sun's UV rays are. The higher the UV index number, the less time it takes for skin damage to occur and the higher the risk of sunburn.

How do I protect myself from the sun?

There are several things you can do to protect yourself from the sun's harmful UV rays, minimise cell damage and reduce your risk of skin cancer.

Seek shade

Stay out of the sun and find shade especially when the sun is strongest between 10 am and 4 pm. A good way to tell if the sun is strong is when your shadow is shorter than you are.

Cover up

If you do go out in the sun, cover your skin with long sleeves, trousers or skirts and wear a wide-brimmed hat to protect your face and neck. Dark coloured clothes usually provide more protection than light colours and different fabrics offer different levels of protection. Some types of clothing may not block out all UV rays and if you can see light through the fabric, UV rays can also pass through. You can now buy special clothing with a UV protection factor (UPF) designed to protect against UV rays. The higher the UPF, the higher the protection they offer.

Wear good quality sunglasses

As well as your skin, it's important to protect your eyes from the sun. UV radiation can damage the surface of your eyes as well as your cornea and lens leading to problems such as cataracts, growths on the eye, eye burns and some eye cancers. Choose sunglasses that provide 100% UV or UV400 protection, and block both UV-A and UV-B rays. To ensure your sunglasses are good quality, look for the CE Mark and British Standard Mark 12312-1:2013 E.

Some types of sunglasses are more suitable for certain activities, for example, polarised lenses help to reduce glare from snow or water, while wraparound glasses offer increased protection from UV rays and flying debris.

Use a good sunscreen

Applying a good quality sunscreen is a must when you are outside. Even if the weather is cloudy, UV rays can still penetrate the clouds and damage your skin. Sunscreen alone does not offer full protection from the sun and should be used in combination with other sun protection methods such as covering up and staying in the shade. Apply sunscreen liberally to all areas of exposed skin around 30 minutes before going out in the sun. Reapply your sunscreen every two hours and after swimming or sweating.

When buying sunscreen:

• Choose a sunscreen with a sun protection factor (SPF) of 30 or above
• Choose a sunscreen that offers both UVA and UVB protection (sometimes called a broad-spectrum sunscreen)
• Make sure your sunscreen has at least 4-star UVA protection
• The letters "UVA" in a circle indicate that the sunscreen meets the EU standard
• Make sure your sunscreen is not past its expiry date

Avoid sunburn

Sunburn damages your skin cells and increases your risk of premature ageing and skin cancer. Avoid sunburn by taking the precautions above and protecting your skin from the sun.

If you do get sunburn:

• Gently sponge your skin with cool water or soak your skin in a cool bath (avoid using soap as this may irritate your skin)
• Apply a soothing after-sun cream such as one containing aloe vera
• If you have pain, over-the-counter painkillers such as paracetamol or ibuprofen can help
• Drink plenty of water to avoid dehydration
• Don't pop any blisters
• If you feel unwell, or your sunburn is severe, swollen or blistered, seek medical attention
• Stay out of the sun until your sunburn is fully healed

What about sunbeds?

Tanning beds and sunlamps emit a concentrated source of UV radiation and can be more dangerous than natural sunlight.

Artificial sources of UV light have been linked to:

• Premature skin ageing
• Sunburnt skin
• Eye irritation
• Skin cancer

It's illegal for people under the age of 18 to use sunbeds in the UK. The British Association of Dermatologists advises against the use of sunbeds or sunlamps.

Sun safety for children

Babies and children need extra protection from the sun as their skin is more sensitive than adult skin and early cell damage can lead to skin cancer later in life.

To protect your baby or child from the sun:

• Keep babies under six months of age out of direct sunlight
• From March to October in the UK:
  • Keep your child's skin covered up with suitable clothing
  • Stay in the shade, especially from 11 am to 3 pm
  • Apply a good broad-spectrum sunscreen (SPF30 or higher) to areas not protected by clothing such as the face, ears, feet and backs of the hands

Vitamin D supplements are recommended for all children under the age of five in the UK.

Does sunlight have any benefits?

In addition to the risks, sunlight can be beneficial to both our mental and physical health. You can enjoy the sun safely without putting your health at risk by following the advice in this blog, limiting the amount of time you spend in the sun and avoiding the sun when it's strongest between 10 am and 4 pm.

Some health benefits of sunlight include:

Vitamin D

Vitamin D is a vital nutrient that is produced by your body in response to sunlight and is important for your bones, blood cells, and immune system. It also allows you to take in and use minerals like calcium and phosphorus. Other sources of vitamin D include foods such as oily fish, egg yolks, red meat and vitamin D supplements.

Better sleep

Your body's internal clock or circadian rhythms need light to work effectively. Early morning exposure to sunlight seems especially effective in helping you sleep better at night, particularly as you get older.

Improved mood

Exposure to sunlight boosts levels of a chemical in your brain called serotonin which can improve mood and wellbeing and increase energy levels. Some types of depression such as seasonal affective disorder (SAD) are linked to low levels of serotonin and can be treated with controlled exposure to natural or artificial light.

Weight management

One study found that 20 to 30 minutes of morning sunlight between 8 am and 12 pm may help with weight management due to UV rays shrinking fat cells below your skin's surface.

Improves some skin conditions

While the dangers of excessive UV exposure to our skin are well known, regular, controlled exposure to UV light may help improve some skin conditions like acne, eczema, and psoriasis.

How much time can I spend in the sun safely?

How much time you can safely spend in the sun varies depending on your skin tone, age, general health, medical history, and whereabouts you live. For most people 5 to 15 minutes, or up to 30 minutes if you have darker skin is generally considered safe, longer if you use sunscreen. Talk to your consultant about how long you can safely spend in the sun.

Speak with a specialist about your skin today

Sunlight gives us vitamin D, boosts our mood, improves sleep and may even help us lose weight. However, harmful UV rays damage our skin cells leading to premature aging and even skin cancer. With skin cancer rates rising in the UK, stay safe this summer by seeking shade, covering up and applying a high-factor sunscreen. Your future skin will thank you for it.

If you are concerned about your skin (for example, you've spotted an unusual blemish or mole recently), visit one of our specialist dermatologists by booking an appointment online and being seen within just 48 hours.