{"id":75,"date":"2015-07-31T14:30:53","date_gmt":"2015-07-31T18:30:53","guid":{"rendered":"https:\/\/singlecare.com\/blog\/?p=75"},"modified":"2026-04-27T12:35:39","modified_gmt":"2026-04-27T16:35:39","slug":"sun-protection-tips","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/sun-protection-tips\/","title":{"rendered":"How to reduce your exposure to UV rays"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Nothing says summer quite like the promise of long days spent in the sun. As beaches beckon, and families fire up their backyard grills, experts say it\u2019s also important to take measures to protect skin from the summer sun. The U.S. Department of Health and Human Services has named the month of July <\/span><span style=\"font-weight: 400;\">UV Safety Month<\/span><span style=\"font-weight: 400;\">, as a reminder to practice sun protection during the summer months when ultraviolet (UV) rays are at their strongest.<\/span><\/p>\n<h2 id=\"what-is-ultraviolet-radiation\"><b>What is ultraviolet radiation?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ultraviolet (UV) radiation is part of the natural energy produced by the sun and by man-made, artificial sources such as indoor tanning beds, black lights, and halogen lights, according to Elizabeth Goldberg, MD, a board-certified dermatologist in New York City, and a spokesperson for The Skin Cancer Foundation. UV radiation falls in the middle of the electromagnetic spectrum with high-energy radiation (i.e., X-rays) on one end and low-frequency radiation (i.e., radio waves) on the other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The sun emits three different types of UV rays:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>Ultraviolet A (UVA) rays<\/b><span style=\"font-weight: 400;\"> penetrate deeper than UVB rays and can cause skin cells to prematurely age and result in skin damage like sun spots, wrinkles, and skin cancer.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Ultraviolet B (UVB) rays <\/b><span style=\"font-weight: 400;\">are more intense and are responsible for sunburns and the development of the majority of skin cancers.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>Ultraviolet C (UVC) rays<\/b><span style=\"font-weight: 400;\"> are really only a danger to people who work with welding torches or mercury lamps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Since the sun\u2019s UV rays are strongest between 10 a.m. and 4 p.m., Dr. Goldberg recommends limiting your sun exposure during these hours.<\/span><\/p>\n<h2 id=\"how-dangerous-is-uv-radiation\"><b>How dangerous is UV radiation?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Even the strongest ultraviolet light doesn\u2019t have enough energy to deeply penetrate the body, so its primary health effects are on the skin. On one hand, your skin produces vitamin D when exposed to UV radiation. On the other hand, most skin cancers are the result of exposure to UV rays in sunlight, <\/span><a href=\"https:\/\/www.cancer.org\/cancer\/cancer-causes\/radiation-exposure\/uv-radiation.html\"><span style=\"font-weight: 400;\">according to the American Cancer Society<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOver time, too much exposure to UV rays can increase your risk of developing skin cancer,\u201d Dr. Goldberg says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are three main types of skin cancer: basal cell carcinoma, squamous cell carcinoma, and melanoma. Basal cell carcinoma and squamous cell cancers make up the majority of skin cancers, but Dr. Goldberg says that melanoma, the most serious type of skin cancer, is on the rise. A study published in the <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/ijc.32921\"><span style=\"font-weight: 400;\">International Journal of Cancer<\/span><\/a><span style=\"font-weight: 400;\"> found that 91% of melanomas, the most serious form of skin cancer, were linked with UV radiation, mostly due to sun exposure.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s estimated that <a href=\"https:\/\/www.skincancer.org\/skin-cancer-information\/skin-cancer-facts\/\">9,500 people<\/a> are diagnosed with skin cancer each day. <\/span><span style=\"font-weight: 400;\">While people at a higher risk of skin cancer are encouraged to get a full-body skin exam from a dermatologist once a year, Dr. Goldberg notes that skin cancer rates among younger women have also increased, a statistic attributed in part to tanning beds that utilize UVA rays.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Skin cancer risk factors include people with:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">blond or red hair and light-colored eyes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a history of sunburns<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">moles that change shape or color<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">freckles or who sunburn easily<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">a family history of skin cancer<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">immunocompromised status<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Risks also include people who are at high altitude, on certain medications, or had radiation exposure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, prolonged UV exposure can also increase the risk of eye diseases. <\/span><a href=\"https:\/\/www.aao.org\/newsroom\/news-releases\/detail\/sunglasses-your-prescription-eye-health\"><span style=\"font-weight: 400;\">The American Academy of Ophthalmology<\/span><\/a><span style=\"font-weight: 400;\"> says long-term exposure to UV rays, without proper sun protection, can lead to cataracts, macular degeneration, and more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also effects of UV radiation on the immune system, making it more difficult for the body to fight infection and respond to vaccines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that by practicing simple sun protection measures, you can reduce the dangers of UV rays and lower your risk of developing skin cancer.<\/span><\/p>\n<h2 id=\"how-to-use-sunscreen-properly\"><b>How to use sunscreen properly<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s important to use sunscreen to protect against UV rays\u2014but it\u2019s critical to use it correctly. Adopt these sun protection strategies to protect your skin and reduce your risk of sun damage.<\/span><\/p>\n<p><b>Choose the right sunscreen<\/b><span style=\"font-weight: 400;\">. Opt for a broad-spectrum sunscreen, which will protect against UVA and UVB rays. Dr. Goldberg says to go for one that has a sun protection factor (SPF) of 30 or higher.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if you have sensitive skin or psoriasis, Debra Jaliman, MD, a board-certified NYC dermatologist says you may want to go for a physical sunscreen\u2014which contains mineral ingredients like titanium dioxide or zinc oxide\u2014rather than a chemical sunscreen. \u201cChemical sunscreens are made of synthetic ingredients while mineral sunscreens are natural,\u201d she says. Avoid products with Oxybenzone and PABA. If you are prone to acne, use a sunscreen labeled non-comedogenic or oil-free.\u00a0<\/span><\/p>\n<p><b>Apply sunscreen properly. <\/b><span style=\"font-weight: 400;\">The recommended amount of sunscreen is two tablespoons, or the equivalent of a shot glass. Don\u2019t forget the tops of your ears and the back of your neck, areas that Dr. Goldberg says are often missed and are exposed to UV rays.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re using a spray sunscreen, Dr. Jaliman says it\u2019s important to rub it in thoroughly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll want to apply a half hour before going out into the sun and then bring the bottle with you wherever you go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s also important to reapply sunscreen every two hours throughout the day,\u201d Dr. Goldberg says, \u201cor every hour if you\u2019re swimming or sweating.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIt\u2019s important to apply sunscreen a half hour before going out into the sun,\u201d Dr. Goldberg says. \u201cAlso make sure you apply enough sunscreen, the recommended amount is two tablespoons, or the equivalent of a shot glass.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When applying sunscreen, Dr. Goldberg says it\u2019s important to not neglect the top of ears and the back of the neck, both areas that are often missed and exposed to UV rays.<\/span><\/p>\n<p><b>Make sunscreen part of your routine<\/b><span style=\"font-weight: 400;\">. Start your day by applying a facial moisturizer that contains sunscreen, even in the winter. This will protect you from long-term effects of daily sun exposure: wrinkles, discolored skin, and dry skin. Plus, your skin will feel hydrated!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should slather up the rest of your body all the time\u2014not just when you\u2019re going to the beach. In fact, Dr. Goldberg says you should always apply sunscreen before you leave the house to protect against sun exposure while driving.<\/span><\/p>\n<p><a href=\"https:\/\/www.jaad.org\/article\/S0190-9622%2810%2900614-6\/abstract\"><span style=\"font-weight: 400;\">A study<\/span><\/a><span style=\"font-weight: 400;\"> published in the <\/span><i><span style=\"font-weight: 400;\">Journal of the American Academy of Dermatology<\/span><\/i><span style=\"font-weight: 400;\"> found that nearly 53% of skin cancers in the United States occur on the left side, or driver\u2019s side of the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cUV light can penetrate windows at any time throughout the day and can cause the same damage as if you would be on the beach or pool,\u201d Dr. Jaliman adds. \u201cEvery time the sun hits your skin, whether you are directly out in the sun or indoors getting indirect sun exposure, your skin is exposed to UV rays.\u201d<\/span><\/p>\n<p><b>Use sunscreen even when it\u2019s cloudy<\/b><b>. <\/b><span style=\"font-weight: 400;\">And, yes, these rules apply <\/span><i><span style=\"font-weight: 400;\">every<\/span><\/i><span style=\"font-weight: 400;\"> day\u2014not just sunny days. Despite the lack of sun, it\u2019s still possible to get sunburned on a cloudy day.<\/span><b>\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u201cWhile clouds may block the sun,\u201d Dr. Jaliman says, \u201cthey don\u2019t block UV rays.\u201d<\/span><\/p>\n<p><b>RELATED: <\/b><a href=\"https:\/\/www.singlecare.com\/blog\/does-sunscreen-expire\/\"><b>Does sunscreen expire?<\/b><\/a><\/p>\n<h2 id=\"infants-and-children-are-especially-at-risk-from-sun-exposure\"><b>Infants and children are especially at risk from sun exposure\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Infants and children have limited ability to protect themselves and rely on adults to limit their UV exposure. They also have increased surface area exposure and more fragile skin. The <\/span><span style=\"font-weight: 400;\">American Academy of Pediatrics <\/span><span style=\"font-weight: 400;\">offers the following <\/span><a href=\"https:\/\/www.healthychildren.org\/English\/safety-prevention\/at-play\/Pages\/Sun-Safety.aspx\"><span style=\"font-weight: 400;\">tips<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Keep children less than 6 months out of direct sunlight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use sunscreen sparingly on children less than 6 months.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For children older than 6 months, apply sunscreen early and often and take care to avoid the eyes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">If possible, avoid the sunscreen ingredient oxybenzone because of concerns about mild hormonal properties.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For sensitive areas of the body, such as the nose, cheeks, tops of the ears, and shoulders, choose a sunscreen with zinc oxide or titanium dioxide.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">For children younger than 1 year, call or seek medical care immediately if they get a sunburn. For older children, seek medical care if there is blistering, pain, or fever.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protect children\u2019s eyes with appropriately sized sunglasses with UV protection.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\t\t<div class=\"singlecare-dynamic-newsletter-wrapper sin-newsletter-wrapper\">\n\t\t\t<span class=\"heading\">Get our wellness newsletter<\/span>\n\t\t\t<form class=\"form-wrapper\" data-newsletter-form=\"1\" data-subsource=\"Wellness Newsletter\">\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<label for=\"dynamic-email\">Email<\/label>\n\t\t\t\t\t<input type=\"email\" id=\"dynamic-email\" class=\"email\" required>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"input-wrapper\">\n\t\t\t\t\t<input class=\"submit-form-btn\" type=\"submit\" value=\"Click to sign up\">\n\t\t\t\t<\/div>\n\t\t\t<\/form>\n\t\t\t<p class=\"success-message\" aria-live=\"polite\"><\/p>\n\t\t<\/div>\n\t<\/span><\/p>\n<h2 id=\"other-ways-to-protect-yourself-from-uv-exposure\"><b>Other ways to protect yourself from UV exposure<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Although applying sunscreen is a great habit to start\u2014it shouldn\u2019t be your only source of protection, says Dr. Jaliman, who is also an assistant professor of dermatology\u00a0at Icahn School of Medicine at Mount Sinai and\u00a0the author of <\/span><a href=\"https:\/\/www.amazon.com\/Skin-Rules-Trade-Secrets-Dermatologist\/dp\/1250025109\"><i><span style=\"font-weight: 400;\">Skin Rules: Trade Secrets from a Top New York Dermatologist<\/span><\/i><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re going to be in the sun for longer than 15 minutes in a day, Dr. Jaliman and Dr. Goldberg recommend the following measures.<\/span><\/p>\n<h3 id=\"limit-time-in-the-midday-sun\"><b>Limit time in the midday sun<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">The sun\u2019s UV rays are the strongest between 10 a.m. and 4 p.m. As much as possible, limit exposure to the sun during these hours.<\/span><\/p>\n<h3 id=\"wear-a-hat\"><b>Wear a hat\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Not only will a hat shield your face, especially the eyes, from UV rays\u2014but it will also protect your hair and scalp. \u201cI recommend wearing a wide brim hat with at least a 2\u201d brim and an Ultraviolet Protection Factor (UPF) of 30-50,\u201d Dr. Jaliman says.<\/span><\/p>\n<h3 id=\"use-an-umbrella-or-other-shading-device\"><b>Use an umbrella or other shading device<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">You can reduce sun exposure by shading under an umbrella, awning, or tree, but these structures do not offer complete protection, so it is important to use other precautions.<\/span><\/p>\n<h3 id=\"don-t-forget-sunglasses\"><b>Don\u2019t forget sunglasses\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">While protecting your skin against UV rays is important, it\u2019s also critical to protect your eyes. Dr. Jaliman recommends buying sunglasses that offer 100% UV protection. \u201cThese glasses protect your eyes from both UVA and UVB rays,\u201d she says. \u201cBy blocking UV rays, they prevent eye damage and protect the delicate skin surrounding your eyes.\u201d<\/span><\/p>\n<h3 id=\"buy-sun-smart-clothing\"><b>Buy sun-smart clothing<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re going to spend extensive time outdoors, be smart about the clothing and swimwear you choose. \u201cClothing with an Ultraviolet Protection Factor (UPF) measures how much UV can pass through a fabric,\u201d Dr. Jaliman says. \u201cLook for a higher UP rating number in order to ensure better protection from the sun.\u201d Overall, clothing is a great sun protector. Choose breathable clothing such as fabric to prevent heat rash or breakouts.<\/span><\/p>\n<h3 id=\"check-the-uv-index\"><b>Check the UV index<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Before venturing out into the sun, check the <\/span><a href=\"https:\/\/www.epa.gov\/sunsafety\/uv-index-1\"><span style=\"font-weight: 400;\">UV index<\/span><\/a><span style=\"font-weight: 400;\">, which provides a forecast of the expected risk of overexposure to UV radiation from the sun. The low end of the UV scale indicates there are fewer damaging rays, the higher the score, the greater the potential of harmful rays. With a high UV index score of 6 or greater, sun damage can occur quicker, signifying that you should either limit your time in the sun or stay indoors as much as possible on those days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And it\u2019s not just a risk outdoors: You should avoid sunlamps and tanning beds to protect yourself from UV exposure. Being vigilant about protecting your skin in all situations will have a long-lasting impact. By following these doctor-approved guidelines, you and your family should be able to enjoy a day in the sun without the fear of UV rays.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nothing says summer quite like the promise of long days spent in the sun. As beaches beckon, and families fire up their backyard grills, experts say it\u2019s also important to take measures to protect skin from the summer sun. The U.S. Department of Health and Human Services has named the month of July UV Safety [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":51959,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[15105],"coauthors":[10834],"class_list":["post-75","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-skincare","wpautop"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sun protection 101: How to reduce exposure to UV radiation<\/title>\n<meta name=\"description\" content=\"UV radiation is linked to 91% of melanomas\u2014the most serious form of skin cancer. 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