The sun is a valuable ally for our health; sunlight is essential for producing Vitamin D, which is crucial for our skeletal system and immune system. It also regulates our sleep-wake cycles, metabolism, and mood. However, the sun also has a "dark side" when it comes to health: ultraviolet (UV-A and UV-B) rays are a confirmed carcinogen and the main risk factor for skin cancers, particularly in people with low phototypes – that is, those with fair skin that burns easily and struggles to tan.
Each year, there are over 331,000 diagnoses of melanoma globally, with approximately 13,000 of these in Italy, and nearly 1.5 million diagnoses of other skin cancers. Fortunately, in most cases, these are treatable. Even melanoma, if diagnosed early before it metasthesises, has a five-year survival rate of 90%.
However, prevention remains the most crucial action. So, how can we protect ourselves? Here are 10 tips for conscious sun exposure, allowing you to enjoy its benefits while minimising the negative effects:
1. NEVER EXPOSE YOURSELF TO THE SUN WITHOUT ADEQUATE PROTECTION FOR YOUR SKIN TYPE (PHOTOTYPE). DON'T SKIMP ON SUNSCREEN!
To properly protect your entire body and face, you'll need approximately 35 grams for each application (this refers to an average-sized adult).
2. ENSURE YOUR SUNSCREEN HAS FILTERS FOR BOTH UV-B AND UV-A RAYS.
3.APPLY SUN PROTECTION BEFORE ACTUAL SUN EXPOSURE, reapplying every two hours, and after every swim or heavy perspiration.
4. AVOID SUN EXPOSURE DURING THE MIDDLE OF THE DAY. Steer clear of direct sunlight between 11 am and 4 pm.
5. EVEN IN THE SHADE, PROTECT YOURSELF ADEQUATELY. Don't forget your sunscreen, even if you're under a parasol or the sky is cloudy; the sun's rays still reach us, albeit with less intensity.
6. DIRECT SUN EXPOSURE SHOULD ALWAYS BE AVOIDED FOR INFANTS UP TO SIX MONTHS OLD. Children and adolescents must pay particular attention and always use high-factor sunscreen.
7. PROTECT YOUR SKIN WITH CLOTHING IN ADDITION TO SUNSCREEN, such as T-shirts and visored caps, which are especially vital during the first few days of exposure.
8. PROTECT YOUR EYES AND VISION from the effects and glare of light with dark-lensed sunglasses.
9. AVOID OR MINIMISE ARTIFICIAL TANNING. To protect the health of young people's skin, sunbeds and tanning lamps are strongly advised against for those under 18.
10. HAVE REGULAR DERMATOLOGICAL CHECK-UPS. It's important to monitor skin spots and moles, both at home and, more importantly, through regular check-ups with a specialist, especially if you have fair skin and many moles.
Self-Examination and the ABCDE Rule
The first and most crucial step in secondary prevention is regular self-examination of your skin. While this doesn't replace regular check-ups with a dermatologist, it helps you spot any changes or anomalies.
Pay attention to:
· The appearance of new spots.
· Persistent small open sores.
· Warts or unusual growths.
· Moles with strange shapes, sizes, or behaviors (use the ABCDE rule for these).
Remember to check less obvious areas, using a mirror or asking for help: your scalp, mouth and ears, between fingers and under nails, soles of your feet, buttocks and genitals, under your breasts, the backs of your legs, elbows, and armpits. Self-examination should be done every 3-4 months starting from adolescence, ideally on skin that isn't tanned.
