4 Tips for safe activities in the hot sun & bull; hello healthy

Going outdoors can cause sunburn if you're not careful. Ultimately, this can increase your risk of dangerous skin cancer. However, avoiding the sun is simply not a good solution. Here are some tips that you can copy to avoid the risk of sunburn when you are busy with activities.

Safe tips to prevent sunburn when you are outdoors

Sufficient sun exposure is still classified as safe, in fact it is beneficial. Vitamin D, which your body produces itself from sun exposure is necessary for maintaining healthy bones. Sunlight can also help lower your risk of melanoma cancer or skin cancer. Vitamin D from sunlight can even help you lose weight.

However, you may be in the sun for a long time if your skin has turned slightly reddish (if you have medium to brown) or a pale pink color (if you have fair or pale skin).

So, to avoid the risk of sunburn during your activity, take a peek at the following guidelines:

1. Wear sunscreen or a hat

Sunbathing is indeed beneficial, but not too long. If your activity or work requires you to heat outside for a long time, wear a sunscreen that is specifically for the face and the one for the body.

Sunscreen can prevent sunburn that makes it burnt, as well as prevent the risk of skin cancer. Make sure you have sunscreen Minimum SPF 30 and reads "Broad Spectrum" which can protect you from UVA and UVB radiation. Ideally, sunscreen should be reapplied every two hours or as often as possible if you sweat profusely or get out of the water (for example, while swimming).

To be on the safe side, you can protect your face from the sun with a hat with a wide brim.

2. Take shelter at certain times

According to the World Health Organization (WHO), you only need to sunbathe at least 5 to 15 minutes on your arms, hands, and face, two to three times a week without using sunscreen. The recommended sunbathing time for the Indonesian region is from 10 am to 2 pm.

Limit the amount of time your body is exposed to the sun, especially between 10 a.m. and a maximum of 4 p.m. Outside of this time, take shelter in the shade, use an umbrella, or stop by a cool enclosed area. If you are going to be heating for a long time, protect yourself with long sleeves and a hat.

3. Consumption of certain vitamins

Also consider taking certain vitamins, one of which is astaxanthin to get extra protection from sunburn. Astaxanthin is a potent antioxidant (and pigment) produced by aquatic algae in response to UV rays.

Usually, it takes a few weeks of daily consumption for your body tissues to absorb enough and are ready to provide protection from sun exposure

5. Eat foods rich in antioxidants

Eating a healthy diet that contains natural antioxidants is another useful strategy to provide protection from the risk of sunburn. Fresh vegetables and fruits provide the nutrients your body needs to maintain the balance of omega-6 and omega-3 in the skin, which are your first protection against the sun.

Vegetables also provide the body with many useful antioxidants that will help fight free radicals caused by sunlight, which can cause aging and skin cancer.

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