Tanning and protecting your skin from the sun
Getting a tan can seem inevitable in summer — but what does it actually do to your skin? Your skin is your body’s largest organ, and it reacts more strongly to sunlight than many people realize. Understanding what happens can help you make more informed choices.
How tanning affects your skin
Sunlight contains two types of ultraviolet radiation: UVA and UVB. There is also UVC, but the atmosphere absorbs it before it reaches the ground. UVB reaches only the skin’s outer layers, known as the epidermis, and causes sunburn. UVA penetrates deeper, into the dermis, and is what actually produces a visible tan.
When ultraviolet radiation hits your skin, cells called melanocytes begin producing melanin, a black pigment. Melanin acts as a kind of natural sunshade, protecting your cells. However, people in Northern Europe, including Estonia, often have little melanin in their skin, which limits this protection.
UVA is mainly associated with premature skin aging, while UVB is linked to the risk of developing skin cancer. A tan is actually a visible sign that your skin has been under stress.
The long-term effects of sun exposure on your skin
Melanin can only protect your skin up to a point. Too much sun causes early wrinkles and brownish spots, and makes your skin thin and flaky. At worst, excessive exposure can cause skin cancer and eye diseases, and weaken your immune system.
Dermatologists believe that 90% of changes in the skin’s appearance during adulthood are caused by sun exposure — only 10% are related to aging. To illustrate this, they suggest comparing your skin with that of an older relative.
Skin cancer rates have risen in recent years, and unfortunately, many cases prove fatal. This is no myth — it is a statistical fact.
How to make tanning safer
Avoiding the sun altogether is neither necessary nor sensible — vitamin D, a better mood and Estonia’s short summer are all reasons to enjoy it. It is worth following a few simple rules, though.
- Use sunscreen with an SPF of at least 15 every day, even when it is cloudy. Choose one that protects against both UVA and UVB radiation.
- If you plan to spend the day outdoors, apply sunscreen every 2–3 hours, especially after swimming or sweating.
- In direct sunlight, use sunscreen with an SPF of at least 30. Choose a waterproof formula when playing sports.
- Avoid sun exposure between the hours of 10 and 16, when radiation is strongest.
- Wear long pants, a long-sleeved shirt and a baseball cap if you are spending a long time outdoors.
- Wear sunglasses with 100% UV protection.
- Keep your distance from reflective surfaces such as water and snow — they intensify UV radiation even further.
- Some medications, such as certain antibiotics used to treat acne, increase sensitivity to the sun. Ask your doctor whether your medication has this effect.
Self-tanning creams are available in shops and require no sun exposure at all. The resulting tan lasts 3–6 days and is a safer alternative for your health.
Tanning beds are a separate issue. UV radiation in a tanning bed is up to 5 times stronger than in natural sunlight. Frequent tanning bed users have a higher risk of skin cancer, and their skin ages faster.
Frequently asked questions
Is tanning entirely harmful?
Not necessarily — moderate exposure to sunlight helps your body produce vitamin D and improves your mood. The problem is excessive exposure: prolonged sunbathing without protection causes cumulative skin damage.
What level of sun protection is enough for everyday use?
SPF 15 is sufficient for ordinary outdoor activities. For a long day at the beach or in the mountains, increase this to at least 30 and reapply sunscreen every 2–3 hours.
Are tanning beds a safe alternative?
No. UV radiation in tanning beds is up to 5 times stronger than in sunlight, and the risk of skin cancer is proven to be higher. If you want a tanned look, self-tanning creams are a better choice.
Author: muc
Source: WHO – physical activity.
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