There is a heatwave warning in place for a big part of WA this week (January 2024). Severe heatwaves can be dangerous for everyone, especially older people, babies and children, pregnant and/or breastfeeding people, those with medical conditions or illnesses. So please remember to stay cool and well hydrated.
Sun Protection
In Australia we are well educated on the damage that prolonged sun exposure can have on our skin. The Cancer Council Slip, Slop, Slap, Seek & Slide campaign is well known for promoting five simple actions we can all do to protect against skin cancer.
- Slip on a shirt
- Slop on sun block
- Slap on a hat
- Seek shade
- Slide on some sunnies
But safe amounts of exposure to the sun is the most efficient way for our bodies to create vitamin D.
Vitamin D
We all have a compound in our skin (7-DHC) which reacts with sunlight to form vitamin D. Some foods have a little bit of vitamin D in them, such as oily fish and egg yolks, but most of this vitamin is produced in the skin. Vitamin D is important for helping the calcium in food to be absorbed by the body. Calcium is important to keep bones and teeth strong. Vitamin D is also important to keep the body’s muscles strong and to keep the mind healthy. It is also vital for a healthy pregnancy – women who are low in vitamin D are more at risk for high blood pressure and premature labour.
How much sun exposure is ok?
It is crucial to balance sun exposure for adequate vitamin D without exceeding safe limits. Determining the right amount and ensuring safe sun exposure is essential or you will increase your risk of skin cancers.
During the Perth summer it is recommended to expose your bare arms, hands and face to the sun for no more than 10-20 minutes every day. To avoid harmful UV exposure and risk of skin cancers this should be done before 10am or after 4pm. If you have darker skin, you should aim for 20 minutes and if you have lighter skin, then 10 minutes is enough.
If you are out in the sun during the hours of 10am to 4pm, make sure you always have sunscreen on your exposed skin. Even if you have dark skin, prolonged sun exposure (more than 10-15 minutes) during this time of day can lead to skin cancers. It is recommended to apply an SPF30 or higher, broad spectrum, water resistant sunscreen at least 20 minutes before outdoor activities. Sunscreen should be reapplied after 2 hours of more frequently if washed or wiped off.
For more information on how you can safely gain enough Vitamin D please visit this link.
Stay cool and stay safe in the sun