How to manage your sun exposure while gardening?

Manage your UV exposure for a skin-safe gardening season in 2013

How to do smart Gardening in sun?

There's nothing like a sunny day to draw gardeners into their yards. But even in Canada's temperate climate, too much sun can bring on sunburn, sunstroke, wrinkles and, at worst, skin cancer. Manage your sun exposure to ensure the time you spend in your garden this summer is safe and comfortable.

ABOUT UV

Most of our UV (ultraviolet) exposure is from UVA and UVB rays. UVB rays, the more powerful of the two, affect the skin's outer layers and are thought to be the main cause of suntans and sunburns, as well as skin aging and skin cancer. UVA rays, which penetrate more deeply, contribute to wrinkles, spots, lost elasticity and skin cancer.

Remember, a cloudy day doesn't mean you're protected from UV rays.

BE SUNSCREEN SAVVY

Canadian dermatologists recommend using broad-spectrum sunscreens, which protect against both UVA and UVB rays, with a SPF (sun protection factor) of 30 or higher. Water-resistant, sweat-resistant or sport sunscreens can offer more durable protection. Ask your pharmacist for advice on selecting the right sunscreen; a good place to start is with brands that are dermatologist-recommended.

Apply your sunscreen 20 to 30 minutes before heading outside, paying special attention to areas with the most exposure, such as the back of your neck and hands. Don't be skimpy - for a thorough application you'll need about 30 ml, or roughly enough to fill a one-ounce shot glass. Bring the bottle outside and reapply every two hours, particularly if you are sweating or in contact with water. Be especially diligent if taking antibiotics, which can increase risk of sunburn.

Doesn’t worry about getting enough vitamin D. Canadian dermatology experts say incidental sun exposure in the spring, summer and fall is generally adequate to produce the vitamin D you need.

COVER UP

The best protection is a physical layer between you and the sun. Wear UV-rated sunglasses, a hat with at least a three-inch brim, and loose, lightweight clothing that covers as much of your body as possible.

 

TIME IT RIGHT

Work in the shade as much as possible between 11 a.m. and 4 p.m., when UV rays are their most intense. Use maximum sun protection during these hours - especially in the peak UV period of noon to 2 p.m. With the summer's longer days, consider gardening in the cooler evenings.

Use the day's UV index rating - found online and in media weather reports - as your guide. UV ratings of three or higher require a higher degree of protection.

STAY COOL

Avoid extended periods in the sun and take breaks in the shade to let your temperature recover. Seek shade for activities with a flexible location, such as potting plants.

It's critical to stay hydrated on hot days. Even if you don't feel thirsty, continually drink cool water or juice; avoid drinks with alcohol, caffeine or excess sugar.

IF YOU'VE HAD TOO MUCH SUN

If you feel overheated, get out of the sun immediately. Take a cool shower or wet your hands, face and back of your neck. Lie down in a cool place and sip water. Symptoms of sunstroke include heat cramps, fever (i.e. 103° F), mild confusion, headache, dizziness and nausea. If your symptoms are severe or prolonged, call 9-1-1.

More frequently, the effect of too much sun is sunburn.

Tips for treating sunburn:

•Drink plenty of water to replenish your fluid levels.

•Take cool showers and apply cool compresses - try a bag of frozen peas wrapped in a soft cloth.

•Soak in a cool tub with an oatmeal-based soak, such as AVEENO® Soothing Bath Treatment.

•Apply moisturizing creams or cooling gels, such as aloe.

•While the burn heals, wear loose clothing of natural fibres such as cotton or silk.

•Stay out of the sun until the redness, peeling and pain have disappeared.

•See a doctor for severe sunburns that cause chills, nausea, fever or blisters