Soak up the sun without getting burned: Sun safety tips

Enjoy time in the sun without getting too much of a good thing 

It’s midsummer and the days are already getting shorter, but there’s still plenty of daylight left, whether you work outside all day or are headed to the beach or a day of paddling. It’s great to be outside and enjoy some rays, as long as you do it right.

The Cleveland Clinic says just 10 to 30 minutes of sunlight on bare skin each day can make you healthier. Here’s how:

• Provides vitamin D, helping to build strong bones and a healthy immune system, which supports heart health and helps build muscle function.
• Boosts your mood, by increasing serotonin, the "feel-good hormone," which lowers stress and anxiety, while making you feel happier and focused.
• Helps you sleep better, especially early in the day, telling your brain it's time to wake up and be alert.

How much sun you need depends on your skin tone, the season, time of day and other factors, the Cleveland Clinic says. Talk to your primary care provider about how much you need and how to protect yourself from getting too much of a good thing.

If you get too much sun, you likely already know the risks of sunburn, premature aging or skin cancer. But those rays can also cause eye damage, heat stroke and heat exhaustion, and even suppress your immune system. You need slightly different strategies to protect yourself, depending on how you spend time outside.

You work outside all day

Lobstermen, farmers, loggers, road crews, outdoor guides and thousands of other outside workers should take extra special care. For you, the cumulative effect of long days in the sun over years can pose a real skin cancer risk. Here are some safety tools:

• UPF clothing is the best defense: Your T-shirt likely only offers ultraviolet protection of about 7. If you’re outside all day, look for sun hoodies or shirts rated at UPF 30+. The right shirt, with a full-brim hat, can keep you cooler than bare skin, too.
• Sunscreen for active people: Mineral or hybrid sunscreen formulas are helpful but remember to reapply throughout the day.
• Polarized sunglasses: Look for UV400 glasses that block 99% to 100% of UVA and UVB rays.
• Shade breaks: Take frequent breaks by resting in the shade or an air-conditioned vehicle to lower your core body temperature. And remember to drink enough water, too.

You're here for fun, adventure and a tan

If you're heading to camp, the beach, a summer festival or the lake, make sure you don't buy into common summertime myths and bring the right gear. A few things to keep in mind:

• Fog and clouds won't protect you: Maine gets a lot of fog and clouds along the coast. Keep in mind that they don't block UV rays even though it doesn’t feel sunny and might even be a little cool. You might not notice you’re burning.
• Water reflects sunlight: The UV rays will be more intense on a boat, sitting by a lake or hanging on a beach by the sea. That means you'll burn faster.
• The higher you go, the thinner the air: If you’re planning a mountain hike like Katahdin, remember that thinner atmospheres block fewer UV rays. That's a good bit of info to keep in mind during skiing season, too.

When you head out, grab more than bug spray. Bring along polarized sunglasses, sunscreen (SPF 30+), SPF lip balm, a brimmed hat and even UPF clothing.

Sunburns happen

Of course, almost everyone gets burned. But some sun damage needs more than a bit of aloe vera. If you see a new mole, or a spot on your skin that’s changed shape or color, call your primary care provider for an exam. If your doctor refers you to a dermatologist, check your plan description for information about in-network specialist coverage. 

For more tips on sun safety, visit The Skin Cancer Foundation.

Specific plan benefits vary, so please check your plan’s schedule of benefits for details about specialist coverage. Have a question about Community Health Options or your benefits? Call our Maine-based Member Services team at (855) 624-6463, between 8 a.m. and 5 p.m., Monday through Friday.

Follow Community Health Options on Facebook, LinkedIn, TikTok or Instagram.