5 Ways to Prevent Sun Damage: S-H-A-D-E Advice

Everybody loves the sun. Sunlight brightens our day, bathing and relaxing us in its warm rays. However, just like anything else, you can suffer serious consequence from over-exposure. Here I am going to guide you on how you can protect yourself from sun damage. The acronym “SHADE” is a handy way to remember the keys to sun protection.

Before I explain the acronym, let’s take a quick look at what kind of damage the sun can cause.

First, the obvious damage is sunburn. Who hasn’t come back from a day at the beach to find their skin a painful shade of “lobster-red”? Second, many common skin problems are associated with sun damage, including  rosacea, psoriasis, teenage and adult acne, eczema, and hyperpigmentation, and “age spots”. Third, prolonged sun exposure is also responsible for increased incidences of skin cancer, one of the most common forms of cancer.

Now you understand why sun protection is important. The next question is, “How do you protect yourself?” Here are 5 ways to stay in the S-H-A-D-E:

No. 1
S stands for Sunscreen application. Use a moisturizer with SPF 15 or higher on a daily basis. Sun Protection Factor 15 provides protection 15 times longer before sunburn. Accordingly, SPF 30 provides protection 30 times longer. Make sure to use sunscreens that block both UVA and UVB. Why? Because UV radiation, from sun’s (invisible) rays, is divided into short-wave (290-320 nm) UVB and long-wave UVA (320-400 nm) radiation. UVB radiation is the main cause of sunburn, while UVA radiation is primarily responsible for the premature aging of the skin and/or skin cancer. And be aware that most sunscreens available on the market only provide UVB protection.

No. 2
H stands for Hiding from the sun. Skin is the largest organ in the body; it’s essential to preserve its function. Whether you stroll under the sun or enjoy outdoors adventures, wear sunglasses, a hat, and cover up with loose clothing. Again, make sure your sunglasses have both UVA and UVB blocking properties.

No. 3
A stands for Away from the sun, Staying away from the sun is especially paramount between the hours of 11 a.m. and 3 p.m., because this is when the sun is at its strongest, making this time the riskiest for burning.

No. 4
D stands for Defense with antioxidants. Sun damage is characterized by generating free radicals and free radicals are “bad molecules”. Antioxidants (especially carotenoids) are powerful weapons that fight or “catch” free radicals. Among them, carotenoids (e.g., Vitamin C, Vitamin E) sacrifice themselves to protect other antioxidant networks from getting hit by free radicals. Build up your antioxidant defense by eating fresh fruits and vegetables, and by taking a daily supplement. As research indicates, nutritional supplements can alleviate sun damage and ease numerous skin conditions.

Finally, No.  5
E stands for Educate  everyone. Remember, E is for education, not entertainment under the sun!  Start with children and young adults. Much skin damage is caused early on, and the price paid can show up much later, in one's thirties or forties. Even in adulthood, you can still improve your skin's condition without going under the knife. Instruct skin care equally to women and men. Regardless of gender, we are all exposed to the same sun. These days, the sun is even more unkind compared to two or three decades ago due to changes in ozone protection. Thinning ozone layers in the atmosphere cannot filter out UVA radiation and UVB radiation as well as they could previously. Therefore, skin damage happens earlier and at a deeper level.

Final note: If you completely avoid the sun, be sure to get enough vitamin D through such foods as milk, eggs, and fish or take a vitamin D supplement. The body creates vitamin D through sun exposure in as little as 15 minutes.

Let’s recap the 5 ways that you can protect yourself from sun damage:
Sunscreen should be applied daily.
Hide behind the sun.
Away—stay away from the sun during its most intense hours.
Defense against the sun should include daily fruits/vegetables and/or a supplement.
Educate everyone—young and old, men and women.

In summary, the acronym SHADE stands for a set of effective weapons against sun damage. Armed with SHADE, you are safe when you enjoy the great outdoors on a nice, sunny day.