Summer sun health
We’ve had some fantastic weather already this summer which should be serving as a reminder that the sun can be just as strong here as it is when we’re abroad. While we’re all sensible about taking protecting our skin when we’re off on holiday, do we always remember to take precautions when closer to home?
Follow these handy tips to make sure you stay safe in the sun this summer.
Sunscreen
- Use sunscreen with a sun protection factor (SPF) of at least 15 for mild protection, 30 for moderate protection and 50 for high protection. Visit NHS Inform for more information on preventing sunburn.
- Keep a handy-sized bottle of sunscreen with you in your car or bag so that you’ll always have some to hand.
Children and babies
- Protect your children from the sun – young skin is delicate and very easily damaged by the sun. Use at least a factor 30 sunscreen and choose a broad-spectrum brand that has a four or five star rating.
- Babies younger than six months should be keep out of the sun.
- Don’t cover prams and buggies with blankets, cloths or any cover – this prevents air circulating and sends the temperature soaring which can cause overheating. Use a clip-on sunshade or parasol instead.
- Check how hot babies are by feeling their chest or the back of their neck.
Stay hydrated
- Drinking plenty of water is crucial for maintaining good health at all times, but it is even more important during this spell of hot weather when water is needed to regulate body temperature and give depleted hydration levels a much-needed boost.
- Drink at least six to eight glasses a day. Choose water and fruit juices rather than drinks with caffeine in them. Remember, alcoholic drinks can make dehydration worse.
- Get into the habit of refilling your glass every time you go into the kitchen or keep a topped-up refillable bottle within reach as it can act as a reminder to stay hydrated.
- It's especially important for older people to drink enough water as many stop feeling thirsty, making it all too easy to forget to drink. Dehydration can contribute to a number of health issues including tiredness, headaches, feeling lightheaded and confusion.
Spend time in the shade
- If your shadow is shorter than you are, then the sun is strong. The sun is at its strongest between 11am and 3pm. It is best to spend time in the shade during these times.
- Wear a wide-brimmed hat when the sun’s strong.
Know your skin
The skin does several jobs. It protects the inside of the body from damage, helps to regulate our temperate and gets rid of some body waste through sweat.
Skin cancer is one of the most common cancers in the world. There are more than 11,000 new cases of non-melanoma skin cancer every year in Scotland and 10% of these are the most serious form of skin cancer.
Skin cancer is mainly caused by overexposure to ultraviolet (UV) light which comes from the sun, as well as sunbeds and sunlamps. Reduce your chances of developing skin cancer by avoiding overexposure.
If you have lots of moles or freckles, you have a higher risk of developing skin cancer, so you need to take extra care.
Regularly checking your skin for signs of skin cancer can help lead to an early diagnosis and increase your chances of successful treatment. Keep an eye out for moles that change in size, appearance or colour, spots or sores that itch, hurt, are scabbed or crusty, or bleed for more than four weeks, and tell your doctor.