The truth is that the sun is good for you, both for the soul and the body – but in moderation. No sun all year and then a week frying yourself is dangerous, but a bit of gentle sunshine morning and late afternoon is fine.
You need Vitamin D
Vitamin D is probably the most common deficiency we see in this country, and sun on the skin is the easiest way of getting it. It’s important for bone health, and is linked to improved blood pressure, and a lower risk of heart disease and multiple sclerosis (Ms).
It impacts lots of functions in the body, including mood. I’m dangerously low in vitamin D myself, and while I haven’t had much sun, I’m not actively avoiding it. It’s difficult to get all your vitamin D from foods like egg yolks, fatty fish and liver, so veggies and vegans can really struggle. sunlight trumps supplements because taking the wrong dose can do you more harm than good, potentially causing a condition called hypercalcemia.
I’d recommend a good diet and 10-15 minutes of sunshine on your arms and legs a day, but less if you burn easily. Never let your skin go red.
Do.Not.Burn
One episode of sunburn doubles your risk of skin cancer, and burning as a child is a complete no-no – it’s even more dangerous.
People who went lobsterred in the ’70s and ’80s are paying the price for it now, sadly. recent figures show that skin cancer rates have shot up among “the package holiday generation,” now 55+, who went on cheap holidays and didn’t understand sun safety. they weren’t using good sun creams and didn’t reapply. It’s a good warning for mums now to protect their kids – and themselves. slap on factor 30 sun cream, reapply every two hours – and after swimming and towelling – get some shade at lunchtime and have kids wear a hat. But do let them run around and swim, that’s healthy.
Get sunscreen SAVVY
You need protection against both uVA and uVB rays. SPF 15 blocks 93 per cent of uVB rays, while SPF 30 keeps out 97 per cent and spF 50 does 98 per cent. Aim for SPF 30 and never go below SPF 15, even once you have a tan. Water-resistant ones work for about 40 minutes.
Don’t use all-day ones, as they get weaker over time. reapply regularly so you know you’re protected. Lotions, creams, gels and sprays are all good, as long as you put plenty on. SPF in your foundation isn’t enough for a day on the beach – you need proper sun cream. Total sunblock can be good for kids’ ears and necks if they’re out all day.
Mind your feet!
I always burn my ankles as I wear socks all year and they never see the sun. remember spots like ears, eyelids, bum cheeks and bald heads, too. Feet often get burnt because we put on flip-flops and don’tthink about applying sun cream. If you’re freckly, blueeyed or blonde, you’re obviously likely to burn sooner. skin with lots of moles is at greater risk, too. But even if you’re brunette with brown eyes you still need SPF!
Watch your moles
I always put a big white blob of sun cream on any big dark moles. keep an eye on them too; look for changes in shape, asymmetry – where the two halves differ – an irregular or blurred border, odd uneven colouring, a change in size or shape or itching or bleeding. You can also get melanomas under nails, so look for a little dark spot and always have them looked at by a doctor.
Balance is key
Health officials issued a scary warning that there is “no such thing as a healthy tan” but I think that’s a bit over the top. Your skin changing colour is a sign that your body is protecting itself against uV rays, and while that definitely ages the skin, ageing isn’t “dangerous.” some dermatologists recommend wearing sunblock all year round, but if you only get 10 minutes of sun on your lunch break and you cover yourself in sunblock you won’t get any vitamin D at all.
Sunburn – red skin – definitely is damaging and unhealthy. But very gradually building a golden glow having not burned is safe. recent research including 30,000 swedish women showed that enjoying the sun can increase life expectancy by as much as two years, compared to totally avoiding the sun. remember, 10-15 minutes of gentle sunshine on your skin has benefits – after that, SPF is crucial.
And don't forget to enjoy the sun! We live in England, so we must cherish it.