A Canadian sailor looks on as the Royal Canadian Navy frigate Her Majesty’s Canadian Ship Calgary (FFH 335) arrives at Joint Base Pearl Harbor-Hickam for Rim of the Pacific 2016 on June 29, 2016. (Photo: Submitted)

Submitted article by Dr. Darrell Menard OMM MD, Dip Sport Med

Q: I’ve spent most of my life working and playing outside. Numerous sunburns have left me with multiple spots on my skin that my dermatologist calls “sun damage.” My children inherited my fair complexion, and I worry they are at increased risk of sun-related skin problems. Do you have any advice for people who want to enjoy the outdoors more safely? Sun Damaged Sam

A: Dear Sun Damaged: Did you know that regardless of your skin colour, too much sun exposure can lead to problems such as sunburn, premature skin ageing, cataracts and skin cancers? Here are some helpful strategies to enjoy your time in the sun more safely:

1. Use a broad-spectrum sunscreen (which protects against both ultraviolet A and B) that is also water resistant and has a sun protective factor (SPF) of 30 or higher. Apply sunscreen generously and reapply every two hours, after a swim, or more frequently if you sweat a lot.
2. Water, snow, sand and concrete reflect light, increasing sun exposure.
3. Wearing a wide-brimmed hat will protect your eyes and the skin on your head, face and neck.
4. Wear clothing that covers as much of your skin as possible, even on cloudy days. The sun’s ultraviolet rays can penetrate through clouds.
5. When it comes to tanning – fake it, don’t bake it! Sunless tanning creams will give you that bronzed look without skin damage.
6. Avoid getting sunburned – a history of five or more sunburns doubles your risk of malignant melanoma, a type of skin cancer.
7. Protect your eyes by wearing sunglasses or eyeglasses with ultraviolet protective lenses.
8. Reduce time spent in the sun, especially between 10 a.m. and 4 p.m. – when the sun is most intense.
9. Look at the Canadian Daily UV Index Forecast. It tells you how intense the sun will be on a given day, including a link to additional safety 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. 

Learn more about sun safety.

The Bottom line: While we all enjoy being outside on a warm summer day, too much sun exposure can be a bad thing. The good news is that using the above strategies will help you to have safer fun in the sun.  Exercise is medicine!

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 (#STF) is CAF/DND’s healthy lifestyles promotion program providing expert information, skills and tools for promoting and improving CAF members’ health and well-being.