NCTV Episode 20

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode, includes:-

  • 5 Sun Safety Tips
  • Wrestling Legend Bret “The Hitman” Hart
  • All things sunscreen
  • How to help sunburn
  • Moles & freckles advice

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello & welcome to NCTV providing you with some bitesize tips to help your health flourish. Episode 20 today comes off the back of the hottest day of 2020, so far, which was yesterday, the last day of July and rather aptly the theme today is all about how to look after yourself in the sun.

Whilst we have had the hottest day of the year so far, fortunately this advice won’t be coming to you too late as another heatwave is currently forecasted towards the end of next week.

So whilst most of us have had our summer holidays to warmer climbs cancelled this year, that doesn’t mean to say we’re immune to such things as sun burn or heatstroke here in the British Isles.

As my fair skinned wife Rachael will attest to, you can still burn when outside on a cloudy day.

Before we move on to what you can do to help the matter, I should refer back to the previous NCTV topic which was on Vitamin D.

The main take away from that, linking into today’s theme is that you can get most of the Vitamin D you need from relatively little exposure to direct sunlight in the Spring and Summer months.

However, it’s not known exactly how much time in the sun is needed for our body’s to produce the required amounts of Vitamin D, as this depends on certain aspects such as your skin colour or the amount of skin exposed. Most sources seem to suggest somewhere between 10-15mins but that obviously is an average and won’t apply to everyone so we need to be careful to strike the right balance.

So onto the sun safety tips now and most of this is common sense but we can all do with a little reminder from time to time as it’s easy to get complacent and go out unprepared, especially here in England when people just want to drop everything and get out there to make the most of it, when we do have a nice spell of weather.

First of all, make sure you never burn. There’s no safe or healthy way to get a tan. A tan won’t protect your skin from the sun’s harmful effects and the longer you’re exposed to it, the greater your risk of developing skin cancer

Spend time in the shade between 11am-3pm when the sun’s at it’s hottest

Cover up with suitable clothing and sunglasses. For example, a wide-brimmed hat that shades the face, neck and ears, long loose close-weave fabrics and sunglasses with wraparound lenses.

Take extra care with children, their skin is more sensitive and easily damaged, increasing their risk of skin cancer developing in later life.

On the topic of sunscreen, it’s recommended in the UK that you use at least SPF 30 to protect against UVB and with a UVA protection rating of at least 4 stars. The other thing to look out for is that your sunscreen isn’t past it’s expiry date. Most of them will have a shelf life of 2-3 years.

If you’re planning to be outside in the sun for a long time, the NHS recommends that you apply twice prior to going out, once 30mins before and again immediately before to all areas of exposed skin.

For reapplying be sure to do so liberally and frequently, and according to the manufacturers instructions and you’ll also need to reapply straight after you’ve been in water, even if it’s water-resistant and after towel drying, sweating or when it may have rubbed off. On top of that, it’s also recommended that you reapply every 2 hours regardless, because the sun can dry it off your skin.

If you do get burnt then first cool the skin with water then apply a soothing aftersun cream or spray like aloe vera

People who need to take extra care in the sun are those either with pale, white or light brown skin, have freckles, red or fair hair, tend to burn in the sun rather than tan, have many moles, a medical skin condition, those who are only exposed to intense sun occasionally ie when on holiday, are in a hot country where the sun is intense or have a family history of skin cancer.

The good news for those with naturally brown or black skin is that you’re less likely to get skin cancer although it can still occur to anyone.

A word on moles and freckles, if you do have lots of them then your risk of getting skin cancer is higher than average so be sure to take extra care. Keep a eye on your skin for things like new moles, or any existing ones that change in size, shape or colour and report these to your doctor as soon as possible as skin cancer is much easier to treat if it’s found early.

And finally regarding sunbeds, the British Association of Dermatologists advises people not to use them or sunlamps because these can actually be more dangerous than natural sunlight as they use a concentrated source of UV radiation. The associated health risks to using these are skin cancer, premature skin aging, sunburnt skin and eye irritation.

So there we have it, hopefully that hasn’t completely put you off having fun in the sun. Remember, as long you prepare well for your outdoor adventures and apply the necessary protective measures then a good time can still be had by all.

On that note, enjoy the warm summer weather and I’ll see you next time, bye bye