Outdoor activities can make the skin sunburn if you are not careful. Ultimately, this can increase your risk of dangerous skin cancer. However, avoiding the sun at all is also not a good solution. Here are some tips that you can cheat on to avoid the risk of sunburn when you’re engaged in activities.

Safe tips to prevent skin from sunburn when outdoors activities

Adequate exposure to sunlight is still relatively safe, in fact, it is beneficial. Vitamin D which your body produces itself from sun exposure is very necessary to maintain bone health. Sunlight can also help reduce your risk of melanoma or skin cancer. Vitamin D from the sun can even help you lose weight.

However, you have been in the sun for quite a while if your skin has turned a little reddish color (if your skin is medium brown) or pale pink (if you are white or pale).

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

1. Wear sunscreen or a hat

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

Sunscreen can prevent sunburn that makes skin burn while preventing the risk of skin cancer. Make sure your sunscreen has an SPF of at least 30 and says “Broad Spectrum” that can protect you from UVA and UVB radiation. Ideally, sunscreen should be re-applied every two hours or as often as possible if you are sweating profusely or out of the water (for example when swimming)

To be more safe, you can protect your face in 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, for two to three times a week without using sunscreen. The recommended sun time for the territory of Indonesia is from 10 am to 2 pm.

Limit the time your body is exposed to sunlight, especially between 10 am and a maximum of 4 pm. Outside of this time, take shelter in the shadows, take an umbrella, or stop by in a cool enclosed space. If you are going to be hot for a long time, protect yourself with long-sleeved clothes 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 powerful antioxidant (and pigment) produced by water algae in response to UV rays.

Usually, it takes several weeks of daily consumption until your body’s tissues absorb enough and are ready to provide protection from the sun

5. Eat foods rich in antioxidants

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

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