Ask the Expert: Safer Fun in the Sun

August 12, 2021 -  Defence Stories

Q: My job requires me to be outside a lot and I also enjoy fishing, golfing, cross-country skiing, and walking. Several months ago, my partner discovered a spot (you are now leaving the Government of Canada website) on my back. The spot was removed and, fortunately, showed no evidence of cancer. This incident gave me quite a scare and my physician has strongly encouraged me to be more careful in the sun. Would you provide me and others with some advice on how to enjoy the sun more safely? - Outdoor Alex

A:  Dear Alex: glad to hear you did not have skin cancer. Most people enjoy spending time in the sun but, like many things in life, too much of a good thing can be harmful to one’s health. Being exposed to too much sun can lead to problems such as sunburns, cataracts, premature skin ageing, and skin cancers. This doesn’t mean you need to become nocturnal and only venture out at night; however, you should try some strategies to reduce your risk of sun-related damage.  When you go out into the sun, make a habit or routine out of the following, to help you enjoy your time in the sun more safely:

1. Reduce the amount of time you spend in the sun, especially between 1000 and 1600hrs – when the sun is the most intense;
2. Be aware that water, snow, sand and concrete all reflect light and increase your risk of sun damage; 
3. Use a broad spectrum sunscreen (protects against both ultraviolet A and B) that is also water resistant with a sun protective factor (SPF) of at least 30. Generously apply your sunscreen and reapply every two hours, after a swim, or more frequently if you sweat a lot; 
4. Wearing a wide brimmed hat will protect your eyes, as well as, the skin on your head, neck and face;
5. Wear clothing that covers as much of your skin as possible; ultraviolet rays from the sun can even penetrate through clouds. This is particularly important during the months of April through September;
6. When it comes to tanning – fake it, don’t bake it! Sunless tanning creams will give you that bronzed look without the skin damage;
7. Avoid getting sunburnt – a history of five or more sunburns doubles your risk of malignant melanoma;
8. Wearing sunglasses or eye glasses with ultraviolet protective lenses reduces the risk of sun damage to your eyes; and
9. Pay attention to the Canadian Daily UV Index Forecast – it tells you how intense the sun will be on any given day, including a link to additional tips based on the Index number.  In Canada the UV index goes from 0-11+.  The higher the number, the higher the risk:

0-2 –   low risk;

3-5 –   moderate risk;

6-7 –   high risk;

8-10 – very high risk; and

11+ -   extremely high risk. 

The bottom line: While sunshine is essential to the functioning of our planet, too much sun exposure can harm you and your loved ones. The good news is that using the above strategies will allow you to be safer while you have fun in the sun. Exercise is medicine!

Dr. Darrell Menard OMM MD, Dip Sport Med

Dr. Menard is the Surgeon General’s specialist advisor in sports medicine and has worked extensively with athletes from multiple sports. As part of the Strengthening the Forces team he works on injury prevention and promoting active living.

Strengthening the Forces is CAF/DND’s healthy lifestyles promotion program providing expert information, skills and tools for promoting and improving CAF members’ health and well-being.