What You Eat Can Protect Your Skin from the Sun

By now you probably think you’ve heard all of the health reasons there are for eating your vegetables. But recently, researchers from Harvard University have announced that lutein — a potent antioxidant found in such dark green, leafy vegetables as spinach and kale — may protect the skin from sun damage.

“Lutein has been widely recognized for its eye health benefits for several years. But, our data is the first of its kind to suggest that lutein may have the potential to act as a preventative agent against UVB-induced skin cancer,” said Salvador Gonzalez, M.D., Ph.D., leader of the Harvard research team. “In addition, these data suggest that lutein protects the skin against damage caused by exposure to UVB light, further validating our position that lutein is a critical component to overall skin health.”

Lutein (LOO-teen) is a yellow pigment (the yellow is covered up by chlorophyll in green leaves) found predominantly in vegetables. It is also present in the eyes and skin of the human body. In women, lutein is found in the breasts and cervix. As an antioxidant, lutein protects the eyes from the damaging effects of aging. Lutein also acts as a light filter, protecting against the sun’s harmful rays.

UVA and UVB rays are two types of harmful rays found in sunlight. UVA rays contribute to wrinkling the skin, as well as to the development of skin cancer. UVB rays are the ones that are the primary cause of sunburn and skin cancer.

Good sunscreens block both UVA and UVB rays and are critical to skin health. But, you can do even more to protect your skin and eyes when you’re outside.

Safety tips to keep top of mind:

Wear UV-blocking sunglasses. Over time, exposure to ultraviolet light can cause cataracts and increase your risk of macular degeneration, a disease that causes irreversible blindness.

If you’re a parent, protect your children’s skin. Research indicates that one or more severe, blistering sunburns in childhood or adolescence can double the risk of skin cancer later in life.

Check the expiration date on your sunscreen. Sunscreen without an expiration date has a shelf life of no more than three years.

Eat a healthy diet comprised of green leafy vegetables. Consumption of 6 milligrams of lutein per day (approximately one-third cup of cooked spinach) has been linked to a reduced risk of cataracts and age-related macular degeneration. Vitamins and dietary supplements formulated with purified lutein provide another option for adding this nutrient to a daily diet.

It’s important to note that when lutein is consumed in foods or vitamins, it deposits in various tissues in the body — the eyes, the skin, fat tissue and so on. Therefore, it may also be beneficial to apply lutein directly to the surface of your skin. Several skin care products containing lutein are now available.

Skin Damage Caused by Sunlight

Some sunlight is important because our skin uses it to produce vitamin D, which helps to build and maintain strong bones. Too much sun is harmful and can damage your skin.

The sun gives out ultraviolet (UV) radiation that is made up of three types of rays: UVA, UVB and UVC. UVC rays from the sun can’t get through the ozone layer but UVA and UVB rays can, and these rays have been linked to skin damage.

Short-term skin damage

Sun tan

A tan is actually a sign that your skin has been damaged and is trying to protect itself. UV radiation stimulates your skin to produce more pigment (colour), which protects against damage. Your tan will fade, but the damage to your skin remains.

Sunburn

Short-term overexposure to the sun can cause your skin to burn, usually making it red, hot and painful. You can soothe your burnt skin with calamine lotion or aftersun lotions. If your sunburn is severe, you may need medical treatment.

Heat exhaustion and heat stroke

This is when your body becomes overheated after overexposure to the sun or by getting sunburn. You may have symptoms including vomiting, headaches and fever. If you think you have heat stroke, get to a cool place as soon as possible and drink plenty of water. If your temperature is higher than 39ºC (you can measure your temperature using an oral thermometer), your skin has become dry and flushed or you feel very unwell, you should see a doctor immediately.

Long-term skin damage

Ageing and infection

Ageing of your skin is a result of the UVA rays penetrating it, causing wrinkles and sagging. UV rays can also cause damage to the eyes. It has been suggested that too much sun exposure may damage your immune system, increasing your risk of infection.
Skin cancer

Although the exact cause of skin cancer isn’t known, some things make it more likely. Your risk of skin cancer increases if you’re exposed to UV rays because of spending a lot of time in the sun.

Preventing sun damage

To protect your skin, you should stay out of the sun between 11am and 3pm, when the sun’s UV rays are strongest. Look for shady areas such as under trees, and use umbrellas or canopies.

Watch the UV index

The UV index describes the strength of the sun’s UV radiation. It’s usually shown as a number in a triangle on a weather map. The numbers range from one to 11+ and the higher the number, the stronger the UV radiation. If the UV index is higher than three you will need protection when you go outside.

In many countries, the UV index is reported alongside the weather forecast in newspapers, on TV and on the radio.
You can protect your skin by wearing long-sleeved tops and trousers. Choose materials that have a close weave as these block out the most UV rays. Wet clothing stretches and lets more UV radiation through to your skin.

Wearing a wide-brimmed hat can halve the amount of UV radiation reaching your face.

Sunglasses help to protect your eyes and eyelids. Wraparound sunglasses will also protect the skin around your eyes. You should choose a pair of sunglasses that has the following labels:

* 100 percent UV protection
* UV 400 – this means it protects from both UVA and UVB rays

If you’re buying a pair of sunglasses in Europe, check that they also carry the European Standard CE mark and the British Standard (BE EN 1836:1997).

Wear sunscreen

Always use “broad spectrum” sunscreen. This means that it protects your skin against UVA and UVB rays. Make sure it has a sun protection factor (SPF) of 15 or higher. The SPF tells you how good the sunscreen is at filtering out the UVB rays. There isn’t a measure of protection against UVA rays. Sunscreen can’t give you complete protection since some UV rays will always get through, but you will get more than 90 percent protection from UVB rays with SPF 15.

Re-apply sunscreen every two hours or more often if you go swimming, or sweat a lot. Water reflects the sun’s rays so you need to apply sunscreen before swimming.

Cloud doesn’t stop the sun’s UV rays getting through so you should protect yourself even if it’s cloudy. Haze (from thin clouds or mist) can even increase your UV radiation exposure because the rays are scattered.

Check moles

You should check your moles regularly for changes that may indicate skin cancer. Most changes are harmless, but you should see your GP if you notice:

* growth of an existing mole – especially over 7mm (a quarter of an inch) in diameter
* a mole with an uneven or ragged edge
* a mole of varying shades of colour
* a mole with an inflamed or red edge
* a mole that bleeds, oozes or crusts
* a mole that feels different, painful or itches

Don’t use sunbeds

Sunbeds mimic the effect of the sun and give out artificial UVA and UVB radiation. Exposure to artificial UV radiation can also damage your skin. Sunbeds have been linked to an increased risk of skin cancer as well as eye conditions.

An artificial tan from a sunbed doesn’t protect your skin against sunburn on holiday; it’s similar to using a sunscreen with SPF 2 to 3.

There are no regulations relating to the use of sunbeds, but the World Health Organization (WHO) recommends that you shouldn’t use sunbeds if you:

* are under 18
* have sunburn, burn easily or had frequent sunburn as a child
* have a lot of moles
* tend to freckle
* have pre-cancerous or cancerous skin lesions
* are wearing cosmetic products (these may make you more sensitive to UV radiation)
* are taking medication (you should seek medical advice to check whether your medication will make you particularly sensitive to UV radiation)

Winter sun

You can’t feel UV rays. The warmth you feel on your skin is actually caused by the sun’s infrared radiation. So just because you can’t feel the hot rays of the sun, it doesn’t mean you won’t get sunburnt.

The amount of UV radiation is generally lower during the winter but snow reflects most of the sun’s rays, so you can still get sunburnt. If you’re high up in the mountains, there is less atmosphere to block out the UV rays, so make sure you use sunscreen.
Protecting children from the sun

Young skin is sensitive and very easily damaged by the sun. Getting sunburnt as a child is known to increase the risk of developing skin cancer as an adult.

Keep your baby in complete shade. Pop-up shelters are a good way to protect children from the sun on the beach or in the garden. Canopies and parasols for prams and buggies protect children when you’re out and about.

Dress your child in loose-fitting clothes that cover up their arms and legs. A hat with a brim at the front and a cloth flap that covers the neck provides good sun protection. Sunglasses will help to protect your child’s eyes.

Use water-resistant sunscreen with SPF 20 or higher on all exposed areas of your child’s skin and apply generously every couple of hours. If you take your child swimming, re-apply the sunscreen after towel drying.

Fake tans

Fake tanning lotions are a popular alternative to sunbathing and sun beds. The tanning lotion reacts with your skin and produces a brown pigment. Fake tan needs to be re-applied regularly if you want to maintain the tan, because your outer skin cells are shed naturally as your skin grows.

Some fake tanning lotions contain sun protection but the SPF is usually very low, so you should also wear sunscreen with an SPF of 15 or higher when you’re out in the sun.

Although fake tanning lotions aren’t known to be dangerous, they can sometimes trigger an allergic reaction. Always test the lotion on a small area of your skin first to see if you have a reaction.

Skin Care Science

The skin is the body’s outer protective cover. It is made up of 3 layers – epidermis, dermis and fat. The most superficial layer is called the epidermis. The living cells produced by the lower levels of the epidermis are slowly pushed to the surface. Cells, when they reach the surface, have become harder and drier and contain keratin – a substance which helps protect us from heat and cold. The epidermis also contains specialist cells called melanocytes. These produce the dark skin pigment melanin, which gives our skin some protection from burning

MOLES AND FRECKLES

Moles occur where melanocytes clump together. They are usually oval or round pigmented spots, with a smooth border and regular colour. They may be hard or raised and clump together.

Freckles are flat and usually occur on sun exposed areas. Moles and freckles are very common in fair skinned people; 20 – 40 are the average number of moles for an adult. Most appear around puberty, in later life many may disappear.

ON THE BRIGHT SIDE

Exposure to sunlight allows our bodies to produce vitamin D. For most white skinned people, 10-15 minutes exposure of face, forearms and hands to our Northern Ireland sunlight is enough to maintain vitamin D levels. (The closer to the equator fair skinned people go, the shorter the exposure time required). However people with dark or heavily pigmented skins, living in northern latitudes may benefit from more moderate sun exposure to ensure maintenance of adequate vitamin D levels. Prolonged exposure to UV radiation is bad for all skin types.

HOW SKIN PROTECTS ITSELF

The sun’s UV radiation on our skin causes it to try to protect itself by producing melanin. This production of melanin in response to trauma from UV radiation appears as a ‘tan’. The skin also defends itself through thickening of the outer epidermis – keratin layer. Now we can understand the origins of the word ‘tan’ – thickened and darkened skin – leather like. A ’suntan’ indicates sun damage.

ADVERSE EFFECTS OF UV RADIATION ON THE SKIN

Short term: skin exposed to UV radiation can develop freckles and rashes. Short-term excessive exposure to UV radiation causes sunburn – reddening, pain and in severe cases blistering and even second degree burns.
Take care not to burn. Sun increases your risk of skin cancer.

Exessive sun exposure resulting in sunburn – three weeks on. (left)

Long term: over time UV radiation exposure, whether or not associated with sunburn, accelerates skin ageing making it look dry, wrinkled, loose and dull and causing pigment changes commonly known as ‘age spots’. It can also cause changes in the skin cells, which may lead to skin cancer.

Excessive sun exposure is the main cause of most types of skin cancer.

These two photographs are of two 71 year old women. They look very similar, except that one has spent a great deal of her life exposed to the sun, whereas the other has covered up.

SKIN MOST AT RISK

Some skins are more at risk from the effects of UV radiation than others. Check yours out:

MOST RISK

•     Fair skin that never tans – always burns.
•     Fair skin that burns before tanning.
•     Skin that always tans and rarely burns
•     Dark and heavily pigmented skin which would only burn in exceptional circumstances.

LEAST RISK

Those with pale skin, fair or red hair need to take special care.

Protect Your Pets from Sunburn

Before stepping out to enjoy the summer weather, you should protect your pet as well as yourself from the harmful effects of too much sun.

Sunlight is healthy for pets as it is for people; sunlight helps the skin produce vitamin D, which protects the skin and helps balance the body’s calcium levels and metabolism. However, too much of anything can be harmful, and too much ultraviolet (UV) radiation can cause sunburn, or solar dermatitis, in cats and dogs.

According to Dr. Karen Campbell, veterinary dermatologist at the University of Illinois Veterinary Teaching Hospital in Urbana, sunburn starts as redness and hair loss on the ear tips, bridge of the nose, or abdomen and can lead to skin ulceration, infection, and carcinoma. Excessive sun exposure can also exacerbate existing skin problems.

Certain breeds of cats and dogs may be predisposed to sunburn. “White cats are those that most commonly get sunburn, usually on the tips of the ears,” explains Dr. Campbell. “Cats don’t need to be outdoors to get sunburn; the UV radiation can pass through windows.”

Sunburn is also common in pale and short-haired dogs, usually on the bridge of the nose, the abdomen, groin, and insides of the legs. “The belly is prone to sunburn because of sunlight that reflects up from the sidewalk. Similarly, dogs that spend a lot of time at beaches can get sunburn from sun reflecting up from the hot sand,” says Dr. Campbell.

Sunburn and repeated, excessive exposure to UV radiation can lead to skin cancer, particularly squamous cell carcinoma, in dogs and cats as it does in humans. Therefore, breeds that are predisposed to cancer, such as boxers and Weimaraners, need extra protection from the sun.

Sunburn can also cause skin ulceration, leaving the skin susceptible to opportunistic bacterial, fungal, and parasitic infections. Sun exposure may also exacerbate autoimmune skin diseases in which the immune system attacks skin cells, such as pemphigus and lupus. As the sun damages the skin, skin cells die and can release proteins that inappropriately trigger the immune system.

To protect pets from sunburn and its consequences, Dr. Campbell recommends applying sunblock on the small susceptible areas of skin, such as the bridge of the nose and the ear tips. You can also apply a line of sunblock along any part in the fur along the head or back. For cats, sunblock is usually sufficient.

For dogs, sunblock is usually not effective on the abdomen, since it can rub off in tall grass, wash off at the beach, or be easily licked off by the dog or its playmates. “There are spandex-type bodysuits on the market designed to block UV radiation,” says Dr. Campbell. “I highly recommend these for dogs who spend a lot of time outside, especially dogs who visit the beach.”

Although the idea of bringing a bodysuit-clad dog to the park or beach may sound ridiculous or embarrassing, it may be the most effective and important sun protection you can provide for your pet. Dr. Campbell explains that doggie bodysuits are common at some beaches, and “it doesn’t look ridiculous if all the other dogs are wearing one.”

For more information about solar dermatitis in pets, contact your local veterinarian.

Melanoma – Sun Care to Avoid Melanoma

Melanoma 101

Melanoma is considered the most serious type of skin cancer. Though it doesn’t affect as many people as other skin cancers, melanoma causes the most deaths, reports the Mayo Clinic.

• How it occurs. Melanoma occurs in cells called melanocytes. These cells create melanin, which is responsible for skin pigment and helps protect against UV rays. When skin is exposed to UV light, melanocytes produce more melanin, tanning the skin.

Sometimes, these cells mutate, growing and dividing quicker than normal cells, according to the American Academy of Family Physicians. These cells clump together, forming tumors. If tumors are malignant, they can attack the healthy tissue. They also can spread and form new tumors throughout the body, which is common with melanoma — if it isn’t treated early enough.

• Who’s at risk. The following people are at increased risk for melanoma and need to be extra diligent about sun safety:
  • People with fair skin, because they have lower amounts of melanin and need greater protection
  • People living in southwestern states where sun exposure is strong
  • People with weakened immune systems
  • People who have a family history of melanoma
  • People who’ve suffered severe sunburn in childhood or recent years

Moles: Unusual vs. normal moles

You should see a dermatologist once a year to have your moles checked. In addition, keeping tabs on your moles is key to catching melanoma in its early stages.

Here’s a look at the differences between irregular moles (or dysplastic nevi, which can lead to melanoma) and regular moles.

• Dysplastic nevi can appear as a combination of tan, brown, red/pink moles and are often larger than 5 millimeters across, about ¼ inch.
• Ordinary moles are round or oval and have a concise edge that separates them from the rest of the skin. Dysplastic nevi have irregular edges and blend into the skin.
• Regular moles start as smooth spots on the skin and may become raised, creating a tiny bump. Dysplastic nevi tend to have a scaly, rough or rocky surface but also can be smooth.
• The typical number of moles is usually between 10 and 40 on a person’s body. Dysplastic nevi are found in large numbers (100 or more), although someone might have just a few.
• In men, harmful moles are often found between the shoulders and hips and neck and head areas. In women, they typically appear on the lower legs, shoulders and hips.

The ABCDEs of monitoring your moles

Here’s a quick way to check old moles that become irregular and new moles that develop, according to the American Academy of Family Physicians. If you answer yes to any of the questions below, see a doctor immediately.

• A (Asymmetry): If you were to split the mole in two, are the sides unequal?
• B (Border): Are the edges of the mole jagged or blurry?
• C (Color): Has the mole changed color (i.e., has the color spread or darkened? Is there a loss of color? Does the mole have multiple colors?)
• D (Diameter): Is the mole larger than ¼ in diameter?
• E (Elevation): Is the mole raised above the skin and rough?

Sun safety

Use these tips to keep your skin safe from melanoma and other skin cancers and sun damage.

• Don’t tan outdoors or use tanning beds. Remember that any sun exposure is damaging to skin, so there’s no safe way to tan (including that “base tan”).
• Wear sunscreen every day and apply it correctly. Though everyone knows that sunscreen is necessary, the majority of people don’t apply enough of it or as often as they should — creating a false sense of security, where you don’t get the full SPF but think you’re protected. Here’s how to ensure you’re fully protecting your skin.
  • Make sure to apply sunscreen 20 to 30 minutes before going outdoors.
  • Apply sunscreen with SPF 15 or greater. Look for ingredients such as titanium oxide, zinc oxide or avobenzone (Parsol 1789), which provide protection against UVA and UVB rays.
  • Use at least one ounce (a shot glass or two tablespoons) of sunscreen every time you apply.
  • Reapply every two hours even if a sunscreen is labeled “water-resistant.”These sunscreens can lose their effectiveness after 40 minutes in the water.
• Avoid sun exposure during peak hours: between 10 a.m. and 4 p.m.
• Wear sunglasses and a wide-brimmed hat.
• Seek the shade. However, being in the shade should never substitute for sunscreen, because the sand and concrete reflect UV rays. The sun also reflects off of water and snow, so be especially careful around these areas.

Top Five Sun Care Picks From EWG

We’ve established the importance of sun care, for your baby, and the entire family. At this time there aren’t any safety standards set by the FDA for sunscreens. So it is important for parents to know what they are truly rubbing into their baby’s bodies. A good example of the standards set for our sunscreens is the use of PABA (”a skin damaging chemical”, EWG) that was more widely used in the past. It still is, however, since there was an outcry from consumers with allergic reactions, companies use it less.

The bottom line is that we parents need to be aware that some sunscreens may be potentially more harmful than good. “Studies show that some traditional sunscreens like oxybenzone and octinoxate definitely absorb into healthy skin – in large amounts according to some studies – and act like estrogens in the body, raising risks for breast cancer, and showing effects like hormone-driven uterine damage in other studies”. 1

Take a look at your current sunscreen and you will probably find one of these ingredients, if not both. There is also some controversial concern with the micro sized (nanosize) titanium and zinc. Are these particles so small that they can absorb through the skin and into our blood stream? For now it is considered safe (as long as the particles aren’t too small) on healthy skin. A good way to test is this, if the sunscreen rubs clear onto your baby’s skin, it is nanosized. If it rubs on with some white, the particles are not too small.

Below we’ve listed the top five choices according to the Environmental Working Group. We always suggest, however, to do your own homework and then you can make an educated decision as to what is right for your family.

Environmental Working Groups Safest Sunscreen Picks

1. Keys Soap Solar Rx Therapeutic Sunblock
2. Trukid Sunny Days Facestick Mineral Sunscreen UVA/UVB Broad Spectrum
3. California Baby Sunblock Stick No Fragrance
4. Badger Sunscreen
5. Marie Veronique Skin Therapy Sun Serum

Facts and Myths About Sun Care Protection

Sun protection has become a way of life for individuals, who are intent on keeping their skin healthy, and avoiding wrinkles and leathery skin. Getting sunburn repeatedly can increase your chance of getting skin cancer. Melanoma in children has been increasing each year! So it is important for us all to take a practical approach and properly use natural sunscreen and develop healthy skin care habits. Surprisingly, not everyone knows how to apply sunscreen. Only a small percent of the population uses sunscreen protection and only half of those people apply sunscreen correctly. In addition, regardless of the SPF or what the label says, sunscreens must be reapplied every 80 minutes or less. Sunscreen users mistakenly believe that high Sun Protection Factor (SPF) sunscreen products will protect them all day with one application, when in fact; all sunscreens must be reapplied regularly.

Two Sunscreen Myths

Myth: Sunscreen provides total sun block.

Truth: No sunscreen blocks 100 percent of Ultra Violet (UV) rays. SPF 15 can protect against 93 percent. SPF 30 protects against 97 percent. SPF 50-60 shuts out 98 percent. The higher the SPF the more harsh chemicals are in the product.

Myth: An SPF 60+ sunscreen provides double the protection of an SPF 30 sunscreen.
Truth: This is exactly why the FDA is putting a cap on high SPFs. SPF 30 provides skin with 97% protection, where as SPF 60 provides skin with 98-98.6% protection. There is less than 1.6% difference in protection factor. A SPF 60+ needs more chemicals to achieve a higher SPF, potentially putting more toxins in your body.

The real confusion to consumers has been what a product can do and can’t do. There are a number of sunscreen products are available on the market today. The trick is to become educated! Do you believe that just because sunscreens are labeled “sweat proof” or “waterproof” that they are? Currently, the FDA is banning the word “waterproof.” Now the term, “water/sweat/perspiration resistant” is accurate, however; this only means the sunscreen offers SPF protection after 40 minutes of water exposure. The term, “very water resistant” gives 80 minutes of protection. So to be safe, use this basic rule of thumb: re-apply, re-apply, and re-apply! For people who don’t have a lot of time, especially parents, a trend today has been to use aerosol sunscreens because they find them easier to apply. However, people may not be effectively protecting their skin! While being applied, aerosol sunscreens can lose much of their protection during the transfer from the bottle onto the skin. This is because not all of the molecules land on your body.