The Sun. A Love-Hate Relationship

The joys of the British Summer

Its British summer time. Holiday makers flock to the beaches and soak up the rare and precious rays of sunlight. Bronze bodies bake in the sun, in an effort to create that flawless tan. Bronze is now beautiful.

If you glance across a Dorset beach and happen to see a pale figure hiding in the shade of an umbrella, plastered in suncream, peering out from behind some oversized Ray Bans, it isn’t a vampire… that would be me.  Pale is now frowned upon.

I have one of those frustrating skin types, that it seems is allergic to the sun. I’ve been known to get sunburnt in winter. I’m not joking. Even as I type this blog I am wondering if the computer rays could be attacking my skin. Maybe I should put a layer of suncream on just in case. But is suncream the solution?

Cancer is not a myth

Since the 1940s sunworship has been in and suncream was driven into mass production. We all know the price of a Baywatch tan could be cancer. The sun’s Ultraviolet A (long-wave) and Ultraviolet B (short-wave) rays are the culprits for skin cancer. Melanoma, being the deadliest form.

“The incidence of both non-melanoma and melanoma skin cancers has been increasing over the past decades. Currently, between 2 and 3 million non-melanoma skin cancers and 132,000 melanoma skin cancers occur globally each year.”

World Health Organisation.¹

Vanity induced complacency

We watch a powerful skin cancer advert, read a thought-provoking blog or sheepishly go to work on Monday morning with a complexion resembling a lobster, and we vow to NEVER get burnt again. But the cycle happens again sooner or later. The definition of this is insanity. We keep doing the same thing again despite the damaging consequences. We take huge sacrificial measures to nourish and protect this body of ours, as once its worn out eBay wont offer us a new one. But ironically we neglect sun protection.

If you’re reading this blog I assume you have some interest in a healthy lifestyle and want to look and feel amazing in your years to come. Well the take home message is: Too much of a good thing like sunlight can become a detrimental thing.

When I was in my teenage years many moons ago, I went through a season of detesting my pale complexion and chasing after the cultural standard of beauty. I rigorously crafted out time to catch some rays, on occasion I would get burnt, but skin cancer seemed a lifetime away and my new look just around the corner, so I was persistent. I remember my Mum confronting me one day with a worried look, she questioned “You take so much effort to look good but then you are careless when it comes to the sun. I don’t understand?!”

There are many persistent people out there, especially teenagers, who have a beach body ambition and are being careless. Insanity? Many soak for too long in the sun, which is literally adding on years to their skin age. They are looking to their immediate desire rather than making wise choices that will affect their future bodies.

The dangers of too much sun are huge, are real and are deadly.

Suncream… and Cancer?

The sun is out, I pop into Dorchester and grab a bottle of suncream at the store.  As you know I have pale skin, so I put a factor 50+ into my basket. I am confident that I will scare everyone with that pasted on my face but I wont get sun damage. It’s a sacrifice I’m willing to make.

Hopefully after reading the following you will assume I am completely mad, If you don’t already.

High factor suncream does not make you invincible.

When describing the factor of suncream, the Food & Drug Administration (FDA) comments “there is no assurance that the specific values themselves are in fact truthful…” (FDA 2007).

Even if the “magic number” of factor proved to be correct, what does it actually protect us from?

We have our two main types of ultraviolet light:

UVA (long-wave)- This penetrates deeper into the skin causing different types of DNA damage and our potentially deadly melanoma skin cancer.

UVB (short-wave)- This penetrates only the outer skin layer and causes our sunburn and non-melanoma skin cancers.

Now most suncreams block at least some UVB radiation but many don’t stop UVA rays at all!

Experts suggest that while your bottle may state a protective factor of 15 against sunburn, the equivalent protective factor against free radical damage would be 2. Because of this, suncream can give us a massive false sense of security. We apply this miracle potion and expect to be 100% protected, we therefore stay out longer in the sun’s radiation. Yes, suncream does stop you getting burnt but the real danger of free radical protection goes barely untouched.

Today, many experts believe that both UVA and UVB exposure may contribute to melanoma risk (Donawho 1996, Garland 2003, Godar 2009, Setlow 1993). Sunscreens sold over the past three decades may not have afforded cancer protection because they blocked UVB but allowed higher UVA exposure (Draelos 2010). Thus sunscreens may have contributed to risk of melanoma in some populations (Gorham  2007).²

What’s in my suncream?

The Environmental Working Group (EWG) agree that the majority of high street brands selling suncream do not sufficiently protect against the dangerous radiation from sun exposure. However, they also note that substances found in suncreams may in fact be harmful.

Research carried out by EWG tested 831 suncreams, of which a whopping 84% were found to contain hazardous ingredients! Repeat offenders were chemicals such as Benzophenone, Homosalate and Octyl Methoxycinnamate (Octinoxate) which can imitate our natural hormones and disrupt our body functioning. Ironically toxic chemicals were also found in suncreams which are actually thought to cause DNA damage when exposed to sunlight, including Padimate-0 and Parsol 1789 (Avobenzone).  As if that wasn’t enough, the study showed that over 50% of the products advertised inaccurately when it came to their UV protection and water resistance.³

You may be scratching your head right now and thinking, but surely the added vitamin A in my suncream or face cream has benefits?

You would be right in thinking that Vitamin A does have anti-ageing benefits and you will often see that Vitamin A has been added to suncream, in fact it is now in 25% of all suncreams. Great, so I get protected from getting burnt and have vibrant skin! However what many people don’t know is that when exposed to sunlight, Vitamin A can produce free radicals which damage DNA in the skin, and it has been shown to speed up the growth of skin tumours in animal studies. The FDA and National Toxicity Program (NTP) have been involved in research investigating the “photocarcinogenic” properties of Vitamin A since it was first suggested as long ago as 1985. Has money-making been pushed into the limelight while our wellness has been shut in the dark?

What do the statistics tell us?

We would expect the health-conscious public who have been stock piling suncream to be winning the fight against skin cancer. But unfortunately the enemy continues to take ground and produce more casualties every year. Instead of the incidence of skin cancer plummeting as you may expect with suncream becoming more and more widely available, the numbers are on the rise. ^4,5,6

The FDA state that current research does “not demonstrate that even [broad spectrum products with SPF greater than 15] alone reduce the risk of skin cancer and early aging.” They also point out that they are “not aware of any studies examining the effect of sunscreen use on the development of melanoma.”

Before you freak out and throw all your suncream out of the window or vow never to step outside again. Don’t be extreme.

I strongly believe that suncream should be used, but our first line of defence should be covering up and avoiding the hottest times of the day, as recommended by the International Agency for Research on Cancer (IARC) in 2001, with suncreams used as an adjunct.

Here are some of the top sun protection tips:

* During summer stay out of the midday heat. If we ever see the sun in the UK, it is strongest between 11am and 3pm. The sun is also stronger closer to the equator, so maybe move away from Dorset and up to the north coast of Scotland?

* Stay away from nudist beaches! Rather be a prude than a nude – cover up and block those UV rays.

* Look cool and stay safe – time to invest in a pair of Ray Bans!

* Make friends with a tree, stay in the shade. Be particularly vigilant with your little ones as they lack melanin to protect their skin.

* Avoid the lobster look. Getting burnt isn’t the start of your Baywatch tan, but a warning sign that you’ve had too much sun.

* Keep the suncream flowing. Remember that a high SPF won’t make your skin invincible and you must reapply often.

How to choose your suncream:

* Stay away from sprays as you will inevitably breathe the chemicals in when applying, go for a good old fashioned cream.

* Look at the ingredients. Avoid suncreams containing Vitamin A, Oxybenzoate and insect repellent. Instead go for creams with Zinc, Titanium, Avobenzone and Mexoryl SX, which are protective but poorly absorbed systemically.

After much research I decided upon the following suncreams. They may seem expensive coming in at around £10 but they do last. In the last year I have endured the Maldives and South Africa, plus the occasional sunny day in the UK, and I am yet to finish my Caribbean Solutions bottle.

- Caribbean Solutions [http://www.amazon.co.uk/SPF-25-Biodegradable-Sunscreen-Ounces/dp/B001DJDPZY/ref=pd_sim_sbs_beauty_1]

- Badger All-season Face Stick [http://www.amazon.co.uk/Badger-Company-Season-Sunscreen-Unscented/dp/B003II0R7M/ref=sr_1_1?s=beauty&ie=UTF8&qid=1338910939&sr=1-1]

Please do your own research and look up your current suncream at http://breakingnews.ewg.org/2012sunscreen/

The Benefits of Sunlight

After all that sun-bashing, the fact is we would be dead without the sun.

Sunlight causes our fine tuned body to work in harmony. It initiates a multitude of hormonal messengers that whiz around our bodies. Its sends serotonin and tryptamine levels sky high, keeping our moods and sleep/wake cycles in order and it boosts our metabolism. The sun has numerous life-giving effects. Sunlight causes cell growth, it provides warmth and it also manufactures that most essential nutrient, vitamin D.

A plant without sunlight dies and a human without sunlight will speed to the same fate. We are designed to be outside and our bodies crave the sunlight that kicks energy into motion.

The problem is that we are extreme.

We hide away all winter in our cosy homes. In the summer, work keeps us indoors during the week. At the weekend our sun starved skin gets an overdose of sun, which makes it sick. Little and often is the key.

* During winter make every effort to get outside. Go for a bike ride or take a leisurely stroll. Even if the sun isn’t out, the light will be doing wonders for your body.

* During summer try to get 10-15 minutes at least 3 times a week of sun exposure. Take lunch early and get outside when the sun isn’t at its strongest. Try to hold off from the suncream (for this short duration) as this will block vitamin D production.

Our Friend, Vitamin D

Vitamin D has a long list of vital functions. It increases bone density, boosts the immune system, protects against various forms of cancer, and keeps us a lean, mean fighting machine.

However, levels of Vitamin D in the UK population are abysmal. Incidence of Vitamin D insufficiency or deficiency in the white population stands at 80%, while in the black and South Asian populations (who require 2-10 times the sun exposure of white people in order to produce the same amount of Vitamin D) it rises to a whopping 95%! ⁷

So where can I get me some of this wonder vitamin?

1. Sunlight. The body’s main source of Vitamin D comes from that big burning ball in the sky.

2. Oily fish, such as mackerel and sardines. A small tin provides 70-90% of your daily requirements of Vitamin D, along with big doses of Vitamin B12, Omega-3 fatty acids, protein and selenium. I normally have a can of mackerel or sardines a day. Try it on some oatcakes with avocado on the side.

3. Eggs. Read my blog on eggs!

4. Salmon, Herring and Tuna are also good dietary sources of Vitamin D. Avoid over-eating tuna, as its mercury levels are on the high side.

In summary just because you find a product on a shelf with fancy packaging and miracle claims, just because “that’s what everyone else does”, just because an “expert” has given it the thumbs up, doesn’t always mean it is the right choice for you.

Enjoy your freedom in living out a balanced lifestyle.

References

1. World Health Organisation “Ultraviolet Radiation and the INTERSUN Programme” [http://www.who.int/uv/faq/skincancer/en/index1.html, accessed 11^th June 2012]
2. Environmental Working Group [http://breakingnews.ewg.org/2012sunscreen/, accessed 11^th June 2012]
3. Does Sunscreen Really Protect You? Larry West [http://environment.about.com/od/healthenvironment/a/sunscreen.htm, accessed 11^th June 2012]
4. Changes in the Incidence of Skin Cancer Between 1978 and 2002, P. Aceituno-Madera et al. Actas Dermo-Sifiliográficas (English Edition) 101(1):39-46
5. Cancer Statistics 2008, Jemal A et al. CA Cancer J Clin 2008,58:71–96
6. Epidemiology on Malignant Melanoma in Europe, Osterlind A. Acta Oncologica (Stockholm, Sweden) 1992, 31(8):903-8
7. Vitamin D Guidance, January 2011. Barts & The London School of Medicine and Dentistry Clinical Effectiveness Group [http://www.icms.qmul.ac.uk/chs/Docs/42772.pdf, accessed 11^th June 2012]

Please remember to contact me, Dave Wall if you are interested in personal training in the Dorchester area or if you would like to trial an exercise / fitness class. Increase fat loss, strength and functional fitness to get you moving better and feeling better.

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