Dermatologists say that if you want to prevent skin damage and keep it healthy, all you need to do is protect yourself from the sun every day.
Stephen Daveluy, a board-certified dermatologist at Wayne State University School of Medicine, told Newsweek that sunscreen is "the single most important thing" to prevent skin damage.
Can't use sunscreen?
Sun exposure, especially exposure to ultraviolet B (UVB) rays, stimulates the production of vitamin D, an essential nutrient essential for healthy bones and the immune system, among other body functions.
But Davelui says sun exposure isn't a reliable way to boost your body's vitamin D levels because of the risk of skin cancer.
Because the sun's UV rays (or indoor tanning beds) are the same rays that can cause sunburn and skin cancer, getting vitamin D from the sun is "a bad idea," says Daveloui.
"Because of the risk of skin cancer, the American Academy of Dermatology recommends that dermatologists avoid exposure to natural or artificial sunlight to get vitamin D. It's important to protect the skin from the sun's harmful UV rays," she says.
Ideally, your skin tone should stay the same throughout the year, so you should try to avoid going tan or tan.
Dermatologists say there are several ways to protect yourself from the sun, including using sunscreen when outdoors, wearing hats and clothing, and seeking shade whenever possible.
If you don't protect your skin, you increase your risk of skin cancer, skin discoloration, hyperpigmentation, freckles, wrinkles, and rough skin. "[Sunscreen] will help prevent skin problems, including skin cancer and skin aging," Daveloui said. "If you want beautiful skin for a lifetime, sunscreen is your friend."
When using sunscreen, Davelui recommends using it outdoors when you're out in the sun. "This includes winter and summer. "You should apply it to all areas not covered by your clothing."
American Academy of Dermatology (AAD) board-certified dermatologist Chris Adigan also says people should use sunscreen every day to avoid sun damage.
"Ultraviolet rays (a small part of the light reaching the earth's surface) decrease in winter, but ultraviolet rays decrease," Adigun said. “UVA rays are more harmful than UV rays (mutagenic and UV-induced skin damage). I advise patients to apply sunscreen along with toothpaste. Brush your teeth, apply sun cream."
“We don't brush our teeth infrequently and expect excellent gum health. We shouldn't apply sunscreen every now and then, we shouldn't expose our skin to ambient light, and we shouldn't expect our skin to be unaffected by UV rays."
The amount of time you expose your skin to the sun affects how harmful it is. Sun rays in the morning or evening have a more indirect effect and are therefore less harmful to the skin. But this also means they are less effective at producing vitamin D.
The latitude where you live also affects the amount of UV radiation you receive. Areas near the equator have enough sunlight year-round to provide people with enough vitamin D, although this is not a recommended source.
"But if you live here in Detroit or similar latitudes, there's not enough sunlight in the fall and winter, making it impossible to get vitamin D from the sun," says Daveloui.
"Actually, if you spend all day naked on top of the Empire State Building, you won't get enough sunlight to provide your body with the vitamin D it needs. So you have to get vitamin D from your body. Diet. " diet for at least two seasons. Why not eliminate it from your diet all year round and avoid the risk of skin cancer? Vitamin supplements and food sources of vitamin D are safe ways to get vitamin D.
There are only a few foods that contain vitamin D, such as fish, mushrooms, and milk, both dairy products and some plant-based options, as well as other fortified foods. Therefore, supplements may be necessary.
Which SPF is better?
SPF stands for sun protection factor, and the number tells you how well the sunscreen protects against sunburn.
According to the AAD, you should use sunscreen with an SPF of at least 30, which blocks 97 percent of UVB rays. A higher SPF value will be able to block more of these UVB rays. But no sunscreen can completely block all this radiation.
SPF does not indicate how long a sunscreen will protect. According to the AAD, if you want to protect your skin after applying sunscreen for the first time, it's important to reapply every two hours outdoors, even on cloudy days. Sunscreen should be reapplied after swimming or excessive sweating.
Dermatologists recommend applying a coat to the exposed area about half an hour before going outside. It's also important to apply enough for maximum protection and make sure you're using a broad-spectrum sunscreen that specifically protects against UVA and UVB rays.
Is sunscreen better than the sun?
Sunscreen and sunscreen work to protect the skin from the sun, but they do so in slightly different ways.
Sunscreen penetrates the skin and contains chemicals that absorb UV rays. Sunscreen, on the other hand, sits on top of the skin and contains ingredients that physically block UV rays.
According to London-based dermatologist Christina Psomadakis, people should choose the product that best suits their needs; one type is not necessarily better than the other.
But she told Hhealth.com that people with sensitive skin or skin problems may prefer to use sunscreen because it's more durable and less likely to cause irritation. "Because physical sunscreens are on the surface of the skin, they are well tolerated by even the most sensitive skin types," she says.
Benefits of sun exposure.
Departing from conventional wisdom in dermatology, some researchers argue that sun exposure may have a number of health benefits beyond vitamin D production, and that simply taking vitamin D supplements instead of sunlight may not optimize overall health. Health.
In a 2010 study by dermatologist Richard Weller of the University of Edinburgh, he found that exposure to the sun triggers the production of nitric oxide, a previously unknown biological mechanism.
Nitric oxide dilates blood vessels and lowers blood pressure. High blood pressure increases the risk of heart disease and stroke, the two leading causes of death worldwide.
Another study published in 2016, which followed the sun exposure habits of nearly 30,000 Swedish women over 20 years, found that "sun exposure is as much a risk factor for death as smoking."
These results are observational and therefore cannot demonstrate a causal relationship between sun avoidance and the risk of all-cause mortality. But the findings are consistent with other studies linking sun exposure to a reduced risk of certain cancers, as well as less inflammation and better mood. Morning sunlight also helps regulate circadian rhythms, improving sleep quality, an important aspect of our health.
"Vitamin D supplements are not always an adequate substitute for sun exposure," said Frank de Gruyl, co-author of the 2018 paper on sun exposure, from Leiden University Medical Center in the Netherlands. “Sun exposure produces more than just vitamin D in the skin. It also produces nitric oxide, dopamine, beta-endorphins, cis-urocanoic acid, and various immunoactive substances that affect the entire body.
"The latest surprising finding is that cis-urocanoic acid in the blood produces glutamate in the brain, which enhances learning in mice. In addition, when you are exposed to the sun and study, your immune system adapts to function properly. may reduce the risk of developing autoimmune diseases such as multiple sclerosis."
The study, published in the International Journal of Environmental Research and Public Health , found that non-burn-causing UV radiation is "healthy" and should be recommended "in moderation".
"As with everything in life, we need to strike a fine balance between the beneficial and negative effects of sunlight on health. In addition to being impossible, not being exposed to the sun seems to be harmful in many ways.
The authors point to studies showing that tanning and occasional sun exposure are associated with an increased risk of melanoma, the most serious form of skin cancer, while chronic sun exposure, as in some outdoor workers, is associated with a lower incidence. pathology.
Some organizations now recommend a balance between sun exposure and sun protection.
For example, the position of the Cancer Council of Australia, supported by the Australian College of Dermatology and other medical societies, states: "Ultraviolet radiation from the sun has both beneficial and harmful effects on human health. This is necessary between excessive sun exposure, which increases skin cancer. risk and adequate sun exposure to maintain adequate vitamin D levels.
"Studies show that prolonged exposure to the sun does not increase vitamin D levels, but rather increases the risk of skin cancer. Short periods of sunlight (a few minutes) may be more effective in producing vitamin D than prolonged exposure."
When the UV index is above 3, sun protection is recommended when outside for more than a few minutes, the paper recommends. When the UV index is below 3, such as in the morning or evening in summer or winter in some parts of the country, sunscreens are "not recommended except for extended periods outdoors".
He says that using sunscreen should not necessarily increase the risk of vitamin D deficiency, even though these products block large amounts of UV rays.
"When sunscreen has been tested in the laboratory, it has been found to limit the effectiveness of vitamin D production, but population studies show that regular use of sunscreen has little effect on vitamin D levels."