Summer is the ideal time of year to be outdoors enjoying all that Australia has to offer. Our beautiful beaches, national parks, sporting events, markets to name just a few. But with all these outdoor activities comes the increased risk of over-exposure to the sun. When we are busy having fun, sun safety can often be the last thing on our minds.
Over exposure to the hot Aussie sun can lead to skin damage from sun burn and dehydration. Sun burn damages the delicate layers of your skin. This can increase your chances of developing skin cancers such as life threatening Melanoma.
FACT:
‘Australia is the skin cancer capital of the world. More than 11,500 Australian men and women are diagnosed with a melanoma each year, and an estimated 434,000 people are treated for one or more non-melanoma skin cancers. Skin cancer accounts for over 80% of all new cases of cancer diagnosed in Australia each year.’ {SOURCE}
SKIN CHECKS
As I have already had quite a few suspect spots removed I know I need to be more conscious of covering up more adequately when outdoors. When I was younger, sun safety was unheard of. I regularly got sun-burnt, so much of the damage to my skin has already been done. Having regular skin checks at a clinic that specialises in skin cancers at least once every two years, is a must.
So what can we do to help prevent skin damage from sunburn and over exposure to the sun?
HATS ON
A hat is a must when outdoors and by hat I mean a broad brimmed hat, not a cap, so it shades your face as well as the back of your neck and ears. I have a couple of different hats, all with wide brims. One of the handiest ones I have is washable and also has a hole for my hair with a velcro tab which means I can tighten the hat up to stop it blowing off.
For the guys I recommend a good old Aussie ‘Akubra’ style hat. Brenden has a great one that is vented on the sides and if it gets wet it dries out almost straight away without loosing it’s shape.
SUNSCREEN
Sunscreen is an absolute must if you are going to go outdoors at any time of year in Australia, but even more so in summer time. Even if it is overcast or you are planning on staying in the shade you can still get burnt. A sunscreen that is SPF (Sun Protection Factor) 30 or above and preferably water resistant is recommended.
For sunscreen to work most effectively you need to apply it 20 minutes prior to sun exposure and then every 2 hours after that. If you have been swimming or involved in physical activity you may need to reapply more frequently. Make sure you don’t forget those hard to reach places or the spots we don’t think of like our ears and the tops of our feet! Another spot that we often forget is our lips so make sure your lip balm has SPF in it.
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Also sunscreen generally has an expiry date, so make sure you check to make sure yours is still in date. Exposing your sunscreen to high temperatures can degrade it more quickly too, so try and store it in a cool place.
SHIRTS ON
I have very fair skin and I burn easily. So I try and wear a long sleeved cotton shirt with a collar on it when I’m out and about. I’ve been known to become sun-burnt in less than 20 minutes in the sun so I try and carry one with me whenever we are away. A cotton shirt is breathable and you can slip it on over your swimmers or a singlet.
STAY SHADY
It is always a good idea to avoid being out in the sun in the middle part of the day. This is a good time to find a nice shady spot out of the direct sunlight. If you happen to be able to catch a cool breeze at the same time, then that is even better. If you are are visiting the beach, take a pop up shade shelter or if you have a four-wheel drive consider attaching a fold out awning to it.
DRINK LOTS
Sorry to disappoint you all but I mean water! Whilst a nice cold beer on a stinking hot day is very refreshing, alcohol can actually dehydrate you more. Plain cool water is the best thing for topping up your fluid levels. Adults need to drink between 2 and 2.6 litres of water a day. If you are physically active on a hot day, you may need to drink more. Avoid fizzy drinks and sports drinks as these are often full of sugar, which can make you feel thirstier. Inadequate fluid intake can lead to dehydration which can pose a serious risk to your health.
If you really aren’t a fan of water, try adding some lemon or lime juice to add a bit of flavour.
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