How to tan properly in the sun. Myths, dangers, advice. Other tanning products. Basic rules for safe tanning

Hello friends!

Tanned skin of an amazing bronze hue is beautiful, it is useful, it is, after all, fashionable now!

Many people strive to use the spring-summer days to achieve a beautiful, even tan on their skin, and also to maintain this beauty for as long as possible.

The sun's rays are very beneficial for our body, this has long been no secret to anyone.

And everything would be fine, but many, trying to get a perfectly beautiful tone of tanned skin and as much vitamin D as possible, which our body produces under the influence of ultraviolet radiation, make many mistakes.

And the consequences of such mistakes can be very dire.

Therefore, you need to know how to properly sunbathe in the sun so as not to harm yourself.

From this article you will learn:

How to tan properly in the sun - useful tips and tricks

What is tanning?

Tanning is a darkening of the skin to which our skin reacts in response to exposure to ultraviolet radiation. sun rays, as well as artificial sources (solariums).

Under such influence, responses begin to occur in the skin (in its surface layer - the epidermis), and the skin begins to actively produce a special pigment - melanin.

It is melanin that colors our skin brown.

The essence of melanin production is to protect the skin, and, accordingly, the entire body as a whole from the damaging factor of ultraviolet sunlight, which, despite the fact that they bring certain and very significant benefits to the body, are still quite aggressive.

There is no doubt that sunbathing is useful, and a beautiful, competent tan has its “advantages”.

Why is sunbathing beneficial?

Let's look at the main beneficial features proper tanning in the sun:

Under influence ultraviolet radiation Our body begins to actively produce vitamin D in the skin.

This is an essential vitamin that helps ensure that the calcium we get from food is completely absorbed by our body.

If calcium is incompletely absorbed by the body, this will soon lead to the development of osteoporosis (softening of bone tissue) and the development of rickets in children.

Important!!!
In order for the body to develop the daily norm of vitamin D, it is enough to stay in the sun for 15 minutes daily, preferably with minimum quantity clothes on the body (in warm time year), and this must be done all year round, and not just on spring and summer days.

Moreover, if the sun does not shine brightly and it is cold outside, then being in the fresh air under the open sky will still provide our cells with a certain portion of ultraviolet radiation, thanks to which our body will produce as much vitamin D as it can. It's better than nothing!

Therefore, walks in the fresh air, year-round, should be a MUST in your daily routine!

What to do if a person lives in the north, especially its extreme regions, where there is very little sun a year, where there are “northern nights”, when it is dark both day and night?

There is an exit!

In this case, it is necessary to take additional vitamin D from outside. Special preparations will help perfectly with this.

There are a huge number of them today, they are very affordable, and you can choose what suits you best - you can find a huge selection Here

During the tanning process, strengthening occurs. immune system, the body develops excellent resistance to all sorts of unpleasant infectious diseases (both bacterial and viral).
The sun's rays contribute to the production of a special hormone in the body - serotonin, which is also called the “hormone of joy”. Surely everyone has noticed how after being on open sun the mood improves, the soul becomes joyful and calm, the person feels a rush vitality and harmony.

When the body is stimulated by the sun's rays, the most important healing processes occur in all internal organs and systems, the body launches the processes of rejuvenation and detoxification.
Ultraviolet light can be great for treating skin problems such as acne, acne, eczema and even, in some cases, psoriasis!

An interesting fact is recent scientific and medical research, which suggests that ultraviolet rays help increase the production of sex hormones in women and men, which has a positive effect on health reproductive system in general, and in particular, increases libido levels!

Despite the amount of benefits that our body receives from sunbathing, tanning also has its downsides.

What harm can you do to yourself from tanning?

You must always remember that tanning itself (darkening of the skin of the body) is, first of all, defensive reaction of our body, which is designed to protect our body from excessive amounts of ultraviolet radiation and overheating of internal organs (which is very dangerous!).

It is logical that if exposure to sunlight were 100% safe, then the body would not protect itself from it!

Excessive amounts of ultraviolet radiation can lead to sunburn, as well as dermatitis (allergies).
Excessive tanning causes photoaging of the skin. Excess ultraviolet radiation destroys collagen fibers in tissues, and the skin becomes sluggish, flabby, loses its elasticity, becomes dry, rough, completely unattractive and unhealthy in appearance, and wrinkles appear.
Dermatologists of all active sunbathing enthusiasts warn that the harm from excessive amounts of ultraviolet radiation may not appear immediately, but have a delayed effect. This means that the cumulative effect of excess harmful radiation will slowly and surely occur, and subsequently this can lead to skin cancer!!!
Therefore, for a safe and proper tan, it will be quite enough to stay in the sun for only 15-20 minutes every day.

How to sunbathe correctly and safely?

Remember these basic points on how to properly tan in the sun:

It is necessary to carefully take care of protecting the body from a harmful excess of sunlight, sunbathing without fanaticism, especially during the spring-summer period, when the sun is most active. This is especially true for red-haired and white-skinned people, because their skin produces much less melanin than dark-skinned and dark-haired people.
Under no circumstances should you sunbathe for a long time on the first day! You can get, at a minimum, a sunburn, or at a maximum, completely ruin your entire upcoming vacation (if you went on vacation).
The principle of healthy and safe tanning is gradualism. Start with a few minutes and gradually increase your exposure to sunlight.
Dermatologists say that the safest and most useful stay in the sun - from dawn to 9-10 am, and in the evening - after 16 and before sunset.
And the period from 11 to 16 is the most dangerous!
Remember that the sun in spring, although it seems gentle and affectionate, and not at all as burning as in summer, is quite active, and in spring you can get the same skin problems as in summer! Any woman will say that troubles such as age spots on the skin appear in the spring!
Be sure to ALWAYS use sunscreen for your skin every day! Regardless of whether it’s your first day of sunbathing, your tenth, or the whole summer already!
You should always have a product with SPF on hand.
During active sunshine, you should not leave the house without first applying sunscreen to your face, neck, décolleté and other exposed areas of skin on the body!
All sunscreens You need to choose according to your skin type.
In the first days of exposure to the sun, you need to choose maximum protection for yourself in order to prevent burns, dry skin and the appearance of age spots.
Be sure to purchase protective lip balms with SPF.
Protect particularly sensitive skin around the eyes with a thicker layer of cream. There are special means for especially sensitive areas skin.
Hair also needs to be protected, and numerous products (sprays, balms, oils, fluids with sun protection factor) are designed to help with this.
Be sure to buy sunglasses with lenses that have a good SPF level.
Be sure to wear a hat. It's great if it's a wide-brimmed hat that covers your face.
Remember that you can get a beautiful, and most importantly, safe tan in the shade! There is no need to “roast” in the sun, exposing your skin to rapid aging and the risk of burns and cancer!
Know that the tan will be more beautiful and even on your skin if you actively move under the sun's rays, rather than lying motionless in a sun lounger.
To do this, take balls, rackets, “cymbals” with you to the beach and get moving! Play volleyball, badminton, throw “boomerang plates” to each other, have fun and have fun!
And there are more benefits for the body, and the level of serotonin will go through the roof, and the tan will be more even, beautiful and bronze! And the fact that it is almost impossible to get a sunburn while actively moving, the risk of this is minimal, this is 100% true!
Do not use before solar treatments perfume. This can cause skin allergies and even burns!
You should absolutely not drink alcohol while in the sun!!!
Be sure to drink a sufficiently large amount of water, preferably in small portions, but often, since the skin in the sun is actively dehydrated, and this will lead to aging, at least, and dryness. At the most, you will feel unwell; you may even experience a sudden loss of strength and even faint from dehydration. Remember this and take MAXIMUM care of yourself!!!

How to choose the right sunscreen?

The numbers on the packaging of the tube of cream correspond to the maximum permissible safe time spent in the sun.

The higher this number, the longer the UV protection will last.

Any sunscreen must be applied BEFORE going out into the sun, preferably at least 30-40 minutes in advance.

It also needs to be periodically renewed on the skin as its “expiration date” expires or because you swam in the sea (river).

Buy quality sunscreens from high level protection SPF 50-70, available here

Secrets of quick and safe tanning - how to tan quickly?

Basic moments:

One of the simplest, but very effective secrets is daily use carrot and orange juice, at least half a liter (two glasses), preferably in the morning on an empty stomach.
Use special cosmetics called “tanning” in the form of oils, various sprays, balms, serums, and milk.
On the eve of visiting the beach, you can perform a soft and gentle scrub (scrubbing), then the tan will lie smoother, faster, and will last longer.

Necessary healthy products for a beautiful and even tan

It is necessary to understand that what we eat directly affects not only how we feel and how we look, but also how beautiful and even tan we will gain from being in the sun!

And also how long it will stay on the skin!

All smoked and fried foods.
Dishes during the preparation of which thermal heating of oil occurred - vegetables stewed in oil, grilled vegetables with oil, dishes with “fried” onions and carrots. They should be eliminated at least two weeks in advance, otherwise the first thing you will get on your skin will not be a beautiful tan, but age spots!
All sweet carbonated drinks.
Chocolate, cakes, pastries.
Coffee, cocoa, too strong tea.
Alcohol.
A categorical ban on any diets that cause the body to begin to lack nutrients, vitamins and minerals!

What to eat to get a tan?

Tan enhancing products:

Products containing carotene

This substance is found in many fruits and vegetables. Green colour, in green tea, especially in matcha tea.

Omega-3 fatty acids, which are found in seafood and fish, especially fatty varieties.

The best source of plant-based Omega-3 is this (don’t forget to grind it in a coffee grinder first, otherwise there will be no benefit!).

Spinach and broccoli

This is a wonderful skin protection against cancer diseases including! And thanks to the daily large portion in fresh You can get a very beautiful bronze skin tone.

Asparagus

It is rich in vitamins, especially group B. In addition, it is an excellent protection against cancer.

It is found in tomatoes and prevents skin aging and the appearance of malignant cell degeneration.

Melon

It promotes rapid development dark tone skin, enhances color saturation, and also helps restore skin after sunbathing, preventing its aging.

Grape

It strengthens the protective functions of the skin, rejuvenates it, and normalizes the water-salt balance throughout the body.

First aid for sunburn - how to tan properly

Let's look at the basic rules:

The most famous and proven folk remedy is kefir or sour cream, best homemade, of course.
Urgent skin cooling. This could be ice, cold herbal tea, a cool bath.
Anti-burn products, such as D-panthenol, purchased at a pharmacy.
If on the skin strong pain, you can take painkillers.
If you have a fever, fever, or chills, you can take antipyretic medications.
If blisters do appear on the skin, do not open them under any circumstances! Be very careful to maintain their integrity. It will be necessary to protect them from external mechanical influence by carefully applying a sterile gauze bandage and carefully fixing them.
But the best remedy first aid is the PREVENTION of sunburn! Always remember this and protect your skin with sunscreen, and also follow the rules of safe exposure to open sunlight!

How to tan properly in the sun - video

Ways to maintain a beautiful tan for a long time

To ensure that the beauty of your tanned body pleases you for as long as possible, use homemade, folk, natural “beauty recipes” for these purposes.

Carrot mask

Finely grate required amount carrots, mix it with olive oil, or any other suitable for your skin. The consistency is like mush. Apply to face and body for half an hour, then rinse.

Instead of butter, you can use sour cream or cream, as well as full-fat cottage cheese.

Coffee scrub

Add a few drops of any good vegetable oil. Stir and apply to body and face using circular massaging movements. Leave for 15-20 minutes. Then rinse off.

Tomato mask

Grind the tomatoes in a blender along with fatty cottage cheese (preferably homemade). You can additionally add vegetable oil; olive oil, wheat germ oil, and sesame oil are excellent choices.

Apply to body and face for at least twenty to thirty minutes. Rinse it off.

Oregano mask

Take the herb and oregano flowers, grind them in a coffee grinder and pour in a very small amount of boiling water, so that you get a thick paste of herbs. Cover. After fifteen to twenty minutes, add the egg yolk and a little honey to the cooled herb. Stir.

Apply to the skin for half an hour, then rinse and then use a nourishing cream.

OK it's all over Now.

I hope, friends, now you will definitely understand how to sunbathe correctly and do it safely.

Be Beautiful and take care of your Health, it is PRICELESS!!!

Alena Yasneva was with you, bye everyone!

The summer sun is deceptive - it warms softly, but burns strongly.

Contraindications for tanning

Before you decide to sunbathe, make sure that exposure to bright rays will not harm your health.

Contraindications for tanning:

People of the Celtic phototype– blondes and red-haired people with fair skin. The skin of such people produces little melanin (the pigment responsible for tanning). The main task of melanin is to protect the deep layers of the skin from harmful effects ultraviolet. A small amount of it provokes the development of melanoma (skin cancer).
Children under 5 years of age and adults over 60 years of age, pregnant and lactating women. Don't completely exclude the sun. It is enough to limit your exposure to direct sunlight to reduce the risks of heat and sunstroke. Pregnant women should not sunbathe early and later, since an increase in body temperature can cause miscarriage or premature birth.
People with individual contraindications for medical reasons. These include malignant and benign tumors, women’s diseases (fibroids, erosions), tuberculosis in acute form, hypertension, skin diseases (psoriasis, dermatitis), work disorders thyroid gland, diabetes mellitus, infectious (mononucleosis, chicken pox, hepatitis), psychoneurological diseases, fever.

By ignoring the above diagnoses, you risk worsening your health condition.

For tuberculosis in active phase the risk of spreading infection increases.

After suffering from mononucleosis, it is better to abstain from ultraviolet rays for 8 months.

After chickenpox, age spots appear.

How to avoid getting sunburned

Before your first exposure to the sun, prepare your skin for ultraviolet radiation by visiting the solarium several times.
Control your time in the open sun. Limit this period to 6-10 minutes. Change your position often. Do not stay in the open sun for more than an hour.
Protect your eyes and hair from UV rays with glasses and a hat.
Do not use deodorants or perfumes on the beach. The substances in them cause photodermatosis and increase skin sensitivity to the sun.
Drink more water! When tanning, a person loses a lot of moisture.
Dry yourself with a towel after swimming. Water droplets focus the sun's rays and can cause burns.
Use sunscreens and lotions.

By following these rules, you will get a golden and even tan while maintaining good health.

Face protection before and after tanning

Pay special attention to your face before and after tanning. Apply a protective cream before going out, and when you return, rinse it off and apply a layer of moisturizing milk or lotion. Don't get carried away with tanning the skin on your face. In this place she is more susceptible to burns.

How to choose a sunscreen

Sunscreens are labeled with an SPF factor. It is marked with points from 2 to 50. The number shows the degree of protection against ultraviolet radiation - the higher, the better the protection.

On average, a person with white skin can stay in the sun for 15 minutes without getting burned, and the SPF index shows how many times longer you can stay in the open sun without redness of the skin. For example, by applying a product with SPF10 you can enjoy the sun 10 times more.

To protect people of the Celtic type from the sun, they will need products with SPF50+, Nordic - SPF from 35 to 50, dark European - SPF from 25 to 35, Mediterranean - SPF from 15 to 25, Indonesian and African-American types can do without them altogether.

All people tan differently. For some, 5 minutes is enough, and for others, even a 1.5-hour stay in the sun will not cause damage. You can get an even tan by following the recommendations for your skin type. There are 6 main phototypes in total:

Celtic type. These are people with blond or red hair. They have pale skin, rich in freckles and moles, light eyes. They should not sunbathe in direct sunlight. 5 minutes and instead of a tan, red skin with blisters appears. If you consider yourself to be this type stay sunbathing in the shade. Use sunscreens with a high level of protection.
Nordic type. These are people with fair skin, few moles, freckles occasionally, light or brown eyes, light brown or brown hair. They burn easily in the sun, but over time the skin becomes golden hue. Tanning with fair skin should be done with caution. In the first days, use products with high degree UV protection. With them, the skin will get used to it and acquire an even tan. Limit sun exposure to 10-15 minutes.
Dark European type. People with fair skin, brown or light eyes, brown or dark hair. They tan easily, but can get burned. Do not stay in the active sun for more than half an hour.
Mediterranean type. People with olive skin, dark eyes and dark hair. These tans go on smoothly and beautifully, and they don’t burn. They can stay in the sun for up to 2 hours.
Indonesian type. Dark brown leather, dark hair and eyes. There is no restriction on exposure to the sun.
African American type. People with dark skin, hair and eyes. Representatives of the Negroid race have deeply pigmented skin and do not need additional protection.

Until the end of the 19th century, pale skin was considered a privilege of the upper classes and aristocrats. dark skin then only those people who worked all day long had outdoors. Women used various bleaches (often poisonous) to prevent unwanted tanning.

However, in 1890, the so-called industrial revolution gained momentum - a period that became the starting point for a change in views regarding dark color skin. In Europe, sunlight is recognized as a natural stimulator of bone growth. After long observations, doctors found that its absence or deficiency leads to the development of rickets in children. At the same time, the wealthy segment of the population begins to become involved in sports and outdoor activities. At that point in time it even becomes a fashion trend.

Already in 1891, the first lamp with infrared rays was created, which is the prototype of a modern solarium. Such lamps were used at that time to treat gout and some skin diseases, for example, eczema.

Around 1950, the first self-tanners appeared.

In 1977, the first solariums appeared in Europe. The popularity of solariums is growing and there are a lot of them. A whole generation of people sunbathes without visiting resorts, which, as a rule, they cannot afford.

Since 1980 and for about 10 years, tanning has been very popular thanks to the cosmetic boom and the availability of Mediterranean resorts. Hence, tanned models against the backdrop of the beach and sun appear on the covers of glossy magazines.

However, after several decades of insane sun worship, the other side of the coin was revealed, i.e. tanning The incidence of skin cancer has increased. This even then led doctors to certain thoughts.

Due to the fact that the negative impact of the sun on people's health was discovered, the first filter SPF 15 was created in 1986, and only in 1990 - SPF 30 based on confirmation of the fact of photoaging by the medical community.

Since about 2005, SPF filters have been an integral part of not only sunscreen products, but also included in decorative cosmetics (eye shadows, blush, lipstick, etc.).

In 2009, the risks to the skin caused by tanning were finally and irrevocably confirmed. There is a catastrophic increase in the number of diseases melanoma(malignant tumor affecting the skin). WHO finds that people who tan before the age of 30 are 75% more likely to develop melanoma. At the same time, WHO included solariums in the list of the most carcinogenic habits and substances (along with mustard gas, arsenic and asbestos). And those who are too keen on tanning (both women and men) are called tanoholics(in translation from English “tan” - tan). The fact of strong dependence on solariums is recognized. Tanorexia is widely condemned.

Since 2010, quite strict measures have been taken regarding tanning. For example, in many European countries there is now a ban on the use of solariums for persons under 18 years of age. However, along with identifying the harmful effects of tanning on the skin and taking measures to limit it, doctors are also concerned about completely avoiding the sun. There are many examples of bone problems in adults, as well as rickets in children. All this is due to a lack of vitamin D, which is produced by our body under the influence of ultraviolet (UV) rays.

About the tan itself

Tanning is a darkening of the skin of varying degrees under the influence of UV rays due to the synthesis and cumulation (accumulation) of a special pigment ( melanin) in the lower layers of the skin. Tanning can be natural (sunlight) or artificial (solarium). The first phase of tanning is manifested by mild physiological erythema (redness). After this, the skin gradually darkens, i.e. gets a tan.

Our skin consists of 3 layers: epidermis, dermis and subcutaneous layer. The topmost layer (epidermis) consists of cells - melanocytes. These cells synthesize melanin, which has the ability to protect the skin from burns, while giving it a dark tint. Different people produce different amounts of melanin in their bodies, so some are less sensitive and others are more sensitive to sunlight. It depends on the person.

Sunlight stimulates melanocytes to produce more melanin. The more melanin, the darker the skin becomes. Melanin synthesis occurs over a period of time. It is known that about 1 hour is enough to activate melanocytes; If you spend so much time daily on tanning for a week, the pigment accumulates in the cells to a level at which the protective function is carried out. As for dark-skinned people, they produce melanin continuously. Their skin is always pigmented and to some extent better protected from ultraviolet (UV) radiation. By the way, the incidence of skin cancer in such people is lower.

As mentioned earlier, under the influence of UV rays, our body produces vitamin D, which is necessary for the absorption of calcium and phosphorus, which, in turn, are responsible for normal condition musculoskeletal system, as well as for wound healing.

To maintain the proper level of vitamin D in the body, it is enough to expose your face and hands to the sun for 5-15 minutes 2-3 times a week during the summer season.

UV radiation stimulates most processes associated with metabolism, respiration, blood circulation, work endocrine system etc.
Sunbathing is a good help in the case of muscle pain and rheumatic symptoms, as well as an excellent prevention of osteoporosis and fractures.
Under the influence of UV rays, the amount of antibodies in the blood significantly increases, which increases the body's resistance to infectious diseases.
Sunbathing is also used in the treatment of the following skin diseases: eczema, psoriasis, etc.
Among other things, UV radiation has a beneficial effect on the nervous system, fighting stress and positively affecting our mood.

About UV radiation

Sunlight comes to our Earth in 3 forms: infrared (heat) rays, light rays(visible light) and UV rays. The latter are divided into 3 groups:

UVA rays – long waves (“near ultraviolet”). 95% of these rays reach the Earth's surface. They represent one of the sources of the formation of free radicals, which are a global cause of aging. Compared to UVB rays, they are the most dangerous in terms of causing skin cancer and contribute to the formation of melanoma. The harmful effects of UVA rays are not always blocked by protective substances - solar filters, and the main means of protection is clothing.

UVB rays are medium waves. Only 5% of these rays reach the Earth's surface, but they are stronger and more dangerous, and therefore this content is sufficient for their destructive influence. UVB rays are most active between 10:00 and 16:00, but they are not able to penetrate clouds and glass. They provoke many skin problems, incl. photoaging (to a lesser extent compared to UVA rays). It is UVB rays that provide the beginning of melanin synthesis. The harmful effects are almost completely blocked by most solar filters.

UVC rays – short waves. They are filtered in the atmosphere and never reach the surface of the Earth, which means they have no effect. That is why, for the purpose of sun protection, only the first 2 groups of UV rays are used: UVA and UVB.

UV radiation is enhanced due to the fact that UV rays tend to be reflected from various surfaces. For example, snow reflects 90% of rays. In this regard, when skiing you can get “snow blindness” and severe skin burns. Sand reflects up to 20% of UVB rays. Water also reflects UV rays, which is why the sun on the beach, for example, is considered more dangerous.

Sunburn

Sun protection

In order to get all the beneficial properties of sunbathing, you need to know how to tan correctly.

Firstly, all kinds of visors, awnings, umbrellas, as well as light hats and loose clothing in light shades are excellent for protection from UV rays.

The use of sunscreens (mainly creams) is based on the action of 2 types of filters in their composition, namely organic or inorganic substances. The overall effectiveness of such funds is assessed by the number SPF(protection factor, Sun Protection Factor). SPF shows how many times the sunscreen can increase the duration of sun exposure, and can range from 2 to 100. The choice of SPF depends on the person’s phototype, climatic conditions in which he sunbathes, the frequency of sunbathing and other factors.

If you want to protect yourself from 2 groups of UV rays at once, use a sunscreen product that contains both organic (protects against UVB rays) and inorganic (protects against UVA rays) filters. The latter include zinc oxide, titanium dioxide and other substances.

S/W products not only protect the skin from UV radiation and promote the production of melanin, but also give it softness.

According to experts, the protective power of previously acquired natural or fake tan approximately equal to the strength of a sunscreen product with SPF - 2-3, and is not a strong aid in protecting the skin from sunburn.

After sunbathing

To avoid dryness and premature aging skin after sunbathing, it is advisable to use moisturizers and nutrients, which may contain, for example, aloe, oil grape seed, extract seaweed, antioxidant vitamins and other components. There are a great many of them. These products are also used to relieve skin irritation and eliminate flaking. They are also believed to strengthen and prolong the life of your tan.

At home, in the absence of special means, you can use egg yolk, strong black tea, aloe juice or raw potatoes, sour cream, mugs fresh cucumber(for the face), etc.

Alternative to natural tanning

Self tanning – This cosmetical tools(cream, spray), giving the skin a dark shade of varying intensity. Modern self-tanners provoke the production of melanin by skin cells. They lie smoothly on the skin and look quite natural. Supplied with various useful components and are used as additional means skin care. However, like any cosmetic product, self-tanning can cause allergic reaction. In addition, the health benefits of self-tanning are questionable.

A few rules for sunbathing correctly

The harm of tanning lies in the abuse of sunbathing. To ensure that your tan benefits you, remember a few simple tips:

Never sunbathe for more than 20 minutes on the first day;
time spent in the sun should increase gradually;
1 hour of tanning time daily is enough;
try to avoid direct sunlight between 10:00 and 16:00;
Pregnant women and children need to be especially careful;
consider your phototype;
use special sanitary products;
Apply any sunscreen product to the skin 20 minutes before sunbathing;
It is best to sunbathe an hour after eating;
Drink more fluids before, during and after sunbathing.

Update: October 2018

A beautiful, even tan looks attractive, and many people rush to get their “portion of sun” as soon as the weather becomes acceptable for sunbathing. Today, dark skin is fashionable, beautiful and attractive, and also useful to some extent.

Skin types and sun sensitivity

Why is it that some people can lie on a sun lounger for hours and not “burn out,” while others only need to walk into a store in an open T-shirt for their shoulders to turn a telltale red? The point is in different skin phototypes, of which there are 6 in total. For Russia, 4 types are relevant.

Celtic. Very light, thin, pinkish skin that does not tan well and turns red in the sun. Sunburn occurs very often. Such people make up about 5% of the Russian population. They are also characterized by light eyes (blue, gray), blonde hair, an abundance of freckles.
Light skinned European. Fair skin, tans, but the tan is light brown. As the recommended time in the sun increases, burns occur. The eyes are light (green, gray, blue), hair color is from light to brown. The overwhelming majority of the Russian population (60-65%).
Black European. Dark skin, tan goes on evenly, brown. People with such skin make up 20-25% of the population of the Russian Federation, have light brown eyes, dark brown hair.
Mediterranean. Dark, slightly rough skin. The tan goes on evenly and has a beautiful bronze color. chocolate color. This is about 8–10% of the Russian population: they have dark brown eyes and hair from brown to brunette.

For people with different types Each skin has its own recommendations for tanning.

What is solar radiation

Sunlight consists of visible (which can be seen after a thunderstorm as a rainbow) and invisible rays, located on both sides of the solar spectrum. The rays adjacent to the red end of the spectrum are called infrared (IR), and those beyond the violet end are called ultraviolet (UV).

UV accounts for only 5% of solar radiation. But it is precisely this area that is distinguished by biological activity. The effect of rays on the body depends on the wavelength.

Soft, long-wave UVA radiation, 315-400 nm. 95% of all UV radiation. It is not retained by the ozone layer, penetrates well into the skin and reaches the subcutaneous tissue, affects blood vessels and connective tissue fibers of the dermis, and reaches the lens in the eyes. Provides a number of positive and negative effects, which we will write about below.
Medium wave, UVB, 280-315 nm, 5-3%. Penetrates only into the epidermis, and in the eyes is absorbed by the cornea. Causes a skin burn, and if the eyes are not protected, a corneal burn.
Hard, short-wave radiation UVC, 100-280 nm. Retained by the ozone layer.

Hard rays and almost all medium-wave healing are delayed by the ozone layer, but due to the decrease in its thickness, which has been observed in recent decades (0.5 -0.7% per year), the latter also affect humans. Therefore, discussions about safe tanning in the modern environmental situation are conditional.

The benefits of sunbathing

The sun determines life on our planet. Yes, residents middle zone I miss those gentle rays of the sun that lift my spirits. So, ultraviolet:

activates the synthesis of vitamin D in the skin, which is necessary for the absorption of phosphorus and calcium. The main function of the latter in the body is to strengthen bones, muscles and heal wounds, prevent rickets in children and osteoporosis in adults;
helps cure skin diseases such as psoriasis, eczema, acne;
has a detrimental effect on pathogenic microorganisms. In 1903, the Danish physician Niels Finsen proved in experimental studies that sun rays can be used to treat skin tuberculosis, for which he received the Nobel Prize.
activates the course of most vital processes: blood circulation, respiration, the functioning of the endocrine system and metabolism in general;
are one of the elements of hardening the body, which means they help strengthen the overall defenses and increase resistance to infections;
Helps cope with winter depression, chronic stress and reduced ability to work by activating the production of the hormone serotonin.

All these beneficial effects don't require being exposed to the sun all day. 15-minute sunbathing is enough, which you get in safe time, 2-3 times a week during the summer to improve your health and get the right dose of vitamin D.

Harm

Excessive sunbathing is harmful to health. Ultraviolet:

Accelerate skin photoaging (solar elastosis), which happens anyway, because we live under the sun. Excess UVA leads to the destruction of collagen fibers in tissues and sagging, wrinkled skin, which becomes dull and unattractive. UVB stimulates the growth of epidermal cells, which thicken and become rough.
Causes skin hyperpigmentation- the formation of unsightly yellow-brown areas that are very difficult to “remove”, and other benign anomalies of melanocytes: melanocytic nevi, freckles, lentigo.
Suppresses immune system responses(decrease in the number of T and B lymphocytes, immunoglobulin-G), in particular, cause activation of the herpes virus.
Dehydrates the skin, makes it dry, rough, dull, rough.
May cause photokeratoconjunctivitis, cataracts.
Is a risk factor for the development of melanoma– a malignant skin tumor that progresses at a high rate, and other types of skin cancer: basal cell carcinoma, squamous cell carcinoma.

According to statistics, melanoma ranks 2nd in the prevalence of cancer pathology in young women, and every year this most dangerous disease"getting younger." Melanoma also ranks second in mortality after lung cancer. Melanoma can be provoked by both a natural UV source and an artificially created one, for example, a solarium.

According to statistics International agency according to the study of skin cancer, people with pale skin, blue eyes and blond or red hair (phototype 1), who have freckles (pigmentation), have an increased risk of developing this pathology, a large number of moles, as well as persons with a family history of this pathology. In addition, according to the results of many years of research, it has been proven that greatest danger Frequent sunburn is a factor in the development of melanoma.

Those who like to “fry” in the sun may grin and think that this is just another horror story, because many of them have been constantly tanning for a certain number of years and are alive and well. The damage from excess ultraviolet radiation does not appear immediately, but has a delayed effect: a cumulative effect develops, which can lead to skin cancer!

Tanning is a reaction of the skin in response to the damaging effects of solar radiation, which, by the way, affects human skin in any weather.

Under the influence of the sun, responses occur in the epidermis, and in special cells - melanocytes - the pigment melanin begins to be produced, which colors the skin in that very desired chocolate color. Moreover, UVA activates the melanin pigment already present in cells and is responsible for quick tan, which quickly appears and disappears, and UVB stimulates the formation of new melanin and the development of a long-lasting tan.

From here it is clear that when tanning, our skin protects itself and the body as a whole from the further harmful effects of the sun, but does not improve its health in any way: dark tan equivalent to SPF 2-4. The implementation of this protection mechanism takes time, and you need to tan gradually, always using sunscreen. Remember this while basking in its rays, and do not violate the described rules of safe tanning!

How to sunbathe without harm to your health

Is sunbathing good or bad? The answer is ambiguous and lies on two sides of the scale:

useful if you follow the rules of safe tanning,
It is harmful if they are neglected.

The intensity of solar radiation increases:

approaching the equator;
in the mountains (up to 16% for every 1000 m above sea level);
near the water.

Sensitivity to solar radiation is greater:

immediately after winter or during winter (if a person goes to hot countries from the middle zone);
after physical activity;
when dehydrated;
after depilation and peeling, rejuvenating injections, permanent makeup;
in children, pregnant women and the elderly.

Basic rules for safe tanning

How to tan quickly in the sun without violating the recommendations? 7-10 days before sunbathing (for example, before a proposed vacation), start taking a complex of vitamins C, E and A, which are powerful antioxidants and block free radicals produced in the skin when exposed to UV radiation. For the same purpose, it is recommended to enrich the diet with carrots, tomatoes, apricots, citrus fruits, seafood and spinach.
At what temperature can you sunbathe?? Optimal temperature for sunbathing: 22-25 0 C. However, in resort conditions t is always higher. That is why it is better to come to the beach early in the morning or at sunset.
Tan gradually. In the first days, for people with skin types 1 and 2, 5-10 minutes of sunbathing is enough, and for those who are naturally dark (skin types 3 and 4), this period can be increased to 15-20 minutes. Moreover, it is better to spend this time under a canopy or umbrella: on average, 65% of UV rays will still reach the skin.
Increase the duration of sunbathing gradually, adding 5-10 minutes every day.
How long can you sunbathe during the day?? The maximum time for safe continuous exposure to the sun, specifically tanning, is 60-120 minutes.
Avoid tanning between 11 a.m. and 4 p.m. when the sun is most active and there is a risk of getting burned.
What time to sunbathe? As for the safest time, it falls in the morning before 10 o'clock, and in the evening, after 17.00 and before sunset.
Use UVB sunscreens- and UVA protective filters, choosing the protection factor according to your skin type. There is a rule: the lighter and more sensitive the skin, the greater the degree of protection should be. For children, you should purchase creams with maximum protection factors. Apply them before going outside and even before going into the water - water surface reflects the sun's rays, and 15-20 minutes of fun swimming can result in a sunburn. If the chosen cream is not waterproof, it should be applied to the skin again after bathing.
It is also very important to dry your skin with a towel after swimming., since water droplets attract the sun's rays and work like a magnifying glass, enhancing the tan.
About half daily dose We receive ultraviolet from reflected or scattered light, and the radiation intensity in in this case may even be higher than when tanning in direct sunlight. Therefore, while under a canopy or umbrella, we must not forget about skin protective products.
The most sensitive to the sun- shoulders, knees, chest, forehead, nose. Often the ears, neck and lips remain unprotected - for some reason many people forget about these parts of the body. The product must be applied to the entire surface of the skin exposed to sunlight, and there are special balms for lips.
Topical sunscreen should be used to protect age spots and moles., and those that have a protection factor of SPF 50+. The second option is to seal these places with a small piece of plaster.
Protect your head with a cap or wide-brimmed hat: This is the prevention of sunstroke and protects hair from drying out and burning out. You can also apply special mousses with photoprotective properties to your hair.
Do not use tanning activators or products with a “crucible” effect.. They contain irritants that accelerate local blood circulation and the rate of tanning, significantly increasing the risk of burns. You should not use tanning oils - they, like water, attract the sun's rays.
Do not use decorative cosmetics and perfume when going to the beach: they can cause burns and focal depigmentation.
Wear quality sunglasses with 100% UV protection.
Pick up light clothes , which is sewn from natural materials. Synthetics can transmit up to 50% of ultraviolet radiation and cause overheating of the skin.
Do not sunbathe on an empty stomach or immediately after eating.
Drink plenty of clean water while out in the sun. But you can’t drink alcohol, drink sweet soda, or strong coffee in the heat!
Get active sunbathing, for example by playing catch or walking along the coast. Lying in one position for a long time and motionless will slow down blood circulation and increase the risk of overheating. It is especially dangerous to sunbathe in the sun while sleeping - there is a high probability of not only a burn, but also sunstroke.
Don't forget to turn over every 4-5 minutes, if you sunbathe horizontally.
If your skin is red or you are burned- Avoid tanning for now skin covering will not fully recover.

Can children sunbathe in the sun?

It’s possible, but the rules are even stricter:

Children should sunbathe only in the shade. For a child to tan, reflected sunlight is quite enough;
The skin should be protected with a cream with a protection factor of 30-50 SPF;
The head must be protected by a Panama hat; it is best to wear a cotton or linen T-shirt on the body;
Give your child something to drink clean water as often as possible.

Remember - the shorter your shadow, the higher the risk of burns! Why can't you sunbathe at noon? It's simple - the intensity of solar radiation during this period of time increases 10 times! And your skin suffers 10 times more damage!

Who is contraindicated for tanning?

Absolute contraindications to tanning are:

sun allergy, photodermatitis. Exposure to the sun leads to the development of hypersensitivity reactions;
treatment with drugs that have a photosensitizing effect: psoralen, psoberan, beroxan, ammifurin, sulfonamides, tetracyclines, fetothiazine derivatives and others. Even after short exposure to the sun, people taking these drugs may develop phototoxic and photoallergic reactions such as severe sunburn or prolonged allergic dermatitis;
albinism is a congenital disease characterized by complete absence melanin pigment. Such people need special protection in the sun, when exposed to it, visual impairment and sunburn develop;
oncological diseases of any localization. UV rays accelerate the growth of tumors and the likelihood of their metastasis;
mastopathy and condition after treatment of breast cancer. In the first case, the process may degenerate into a malignant one, and in the second - a relapse;
diseases of the thyroid gland and other endocrine organs in the acute stage. There is a high probability of developing autoimmune processes;
hyperthermia. In the sun, your body temperature will be even higher;
acute infectious processes. The body, weakened by infection, should not be exposed to sunlight - the course of the disease may worsen and serious complications may develop;
the early recovery period after peeling, anti-aging procedures, including beauty injections, Botox - tanning is fraught with burns, as well as a violation of the expected effect.
Relative contraindications to tanning are:
children's age up to 2-3 years. The skin of babies is very thin, has practically no subcutaneous protective layer, and is different hypersensitivity to sunlight and quickly “burns out”;
elderly age. People over 60-65 years old, as a rule, already have a bunch of diseases, including arterial hypertension, coronary artery disease, and exposure to the open sun can be dangerous - it can cause an exacerbation of the disease, a sharp jump blood pressure and other life-threatening conditions;
pregnancy. Pregnant women usually do not tolerate heat well. In addition, being in the open sun can increase blood pressure, which poses a risk to the normal course of pregnancy. Almost all sources write that you should not sunbathe in the sun in the early and late stages of pregnancy: an increase in body temperature can provoke a miscarriage or premature birth. Increased production of melanin often leads to the appearance of focal pigmentation - chloasma. In any case, whether pregnant women can sunbathe in the sun should be checked with the gynecologist managing the pregnancy;
the presence of large dysplastic nevi - they are the ones that most often degenerate into cancer;
people suffering from chronic cardiovascular, autoimmune, endocrine diseases, and pathologies of the nervous system. Under the influence of UV, diseases can worsen and progress;
patients with benign neoplasms, as well as with so-called precancerous diseases. In both the first and second cases, there is a risk of developing cancer.

How to choose a sunscreen for safe sunbathing

The main purpose of any sunscreen is protective. “Bonus” effects such as moisturizing, skin regeneration and even tanning are rather advertising gimmicks: first of all, a sunscreen product should protect against the harmful effects of ultraviolet radiation.

All of them can be divided into 2 large groups - blocking (Sunblock) and ultraviolet screening. The former are preferable because they provide better protection and rarely cause allergies. It’s also good if the product is waterproof - you won’t have to reapply it after swimming.

The determining factor is the SPF protection factor, the value of which is calculated based on the minimum erythemal dose: the time of exposure to solar radiation, after which redness occurs on the skin. Essentially, this indicator indicates the degree of reduction in solar radiation that can be obtained when using the product. Good remedy should protect against both UVA and UVB.

For children and those with an “aristocratic” skin type (type 1), products with a protection factor of 50-60 SPF are suitable;
For people with skin type 2, creams with a protection factor of 25-30 SPF are suitable;
For everyone else, use products with 15-20 SPF protection.
The abbreviation PPD means that the product prevents skin aging and reduces the risk of developing melanoma.

Chemical compounds used as UV filters are titanium dioxide, zinc oxide, iron oxide, benzophenone, camphor derivatives, salicylates, as well as a number of organic compounds - chamomile extract, aloe, shea butter and others.

As for the type of protective agent, the recommendations are conditional. People with oily and acne-prone skin are recommended to use light gels and fluids; those with dry skin are more suitable for creams.

After sunbathing, you can use products with vitamins B5, E, and dexpanthenol to soothe the skin and promote its regeneration.

Independent studies have shown that you cannot always trust the SPF value indicated on the jar. Also, among doctors there is no consensus on whether it is possible to prevent skin cancer by using sun cream. Clothing and avoiding prolonged exposure to the sun are considered more serious protection. But, if you go sunbathing, it is better to use the cream than to refuse it.

It should be understood that sunscreens are not intended to prolong the possibility of sun exposure, but to protect the skin from the harmful effects of sunlight during tanning, observing the recommended time.

Is it possible to tan without the sun?

This question is of particular interest to those for whom sunbathing is contraindicated or for certain reasons cannot sunbathe.

So, how to tan without the sun:

Using self-tanner. This is perhaps one of the safest ways (relatively) to get a beautiful skin tone. However, this method cannot be called “tanning”; rather, it is a substitute.
Visit to the solarium (fotaria). Artificial tanning machines have long been called a great evil, and there are often situations when girls go to the solarium all year round, turning into a grilled chicken with flabby, dry and unattractive skin. Initially, the solarium was used only with therapeutic purpose, and today has almost completely moved into the category of equipment for commercial use. The radiation intensity in the devices can be 10-15 times higher than solar radiation, and if people neglect the recommendations and visit the solarium uncontrollably, the harm to the skin is obvious (photoaging, the formation of free radicals). Experiments have proven an increased risk of developing squamous cell skin cancer when using a solarium.
Use of oral self-tanning medications. This method is prohibited in many countries because it is unsafe for health. The preparations contain canthaxanthin, a pigment that colors the skin (deposited in the tissues). The intensity of the “tanning” depends on the amount of the drug taken and the content of canthaxanthin. This pigment breaks off not only in the skin, but can also get onto the retina, causing severe irritation - canthaxanthin retinopathy. In addition to this serious complication, such side effects, How itchy skin, allergic rashes, diarrhea, nausea, drug-induced hepatitis and others.

The entire arsenal of self-tanning products can be divided into 3 categories:

bronzers. Powders, creams and gels that are applied to the face and give the skin the desired shade;
tanning accelerators. A dangerous category of products that enhance the effects of ultraviolet rays. One of the main substances in their composition is tyrosine, which activates the synthesis of melanin. When using these products, the skin receives many times more harmful radiation.
self-tanning products (auto-bronzants). They stain the skin, but do not protect against ultraviolet radiation. Those. It is correct to call such skin colored, but not tanned - when going out into the sun, the risk of getting a sunburn is very high: there is no protection from UV rays!

So, the benefits safe methods tanning without the sun:

The ability to acquire the desired skin tone without exposing yourself to the risk of burns and other problems. For example, in a situation where you are about to go out and pale skin does not enhance your appearance, self-tanning is the ideal solution.

Flaws:

As it turned out above, not all self-tanning products are safe, and not all are of high quality - they can stain not only the skin, but also clothes.
If you use such products constantly and uncontrollably, there will definitely be no benefit, much less beauty.
None of the listed remedies will have the beneficial effect that the sun's rays have when their exposure is moderate.

conclusions

The main negative impact of UV is the acceleration of skin photoaging and an increased risk of developing squamous cell skin cancer and melanoma. UV is especially dangerous for people with sensitive skin (type 1-2).

If a person is tanned in the sun and boasts of a beautiful “bronze” skin tone, this is far from a sign of health and well-being! In reality, it turns out the other way around - the established evidence of a well-spent summer and vacation is bronze tan. Well, tanned skin in winter is almost the norm for wealthy people. In pursuit of a tan, people spend most of their holidays on the beach. Is it worth it for the hard-won color that will wash off in a couple of weeks?

If you want to remain healthy and attractive not only at 20-30 years old, but also at 40-50, you should not overuse sunbathing. The solar “excess” will certainly affect either your health or your appearance in the future.

A beautiful and even tan allows us to look and feel great. However, it is important to make sure that he is also healthy, so you should remember to protect her. Skin melanoma is one of the most common types of cancer, and one of the reasons for its occurrence is excessive exposure to ultraviolet radiation.

Benefits of the sun

Sunlight is definitely good for us. Every therapist (if, for example, we suffer from depression) will recommend using the sun as best medicine. Exposure to sunlight causes our body to produce happiness hormones - endorphins.

What is even more significant is that thanks to the sun, our body produces vitamin D. This is very important, especially for young children, because a deficiency of this vitamin leads to rickets. In adults, in turn, its deficiency contributes to the development of osteoporosis and increased susceptibility of the skeletal system to injuries and fractures. In addition, vitamin D indirectly affects heart health. It is this that allows calcium to be absorbed, which in turn is responsible for normal blood clotting, stabilization of heart rhythms and optimal blood pressure.

As you can see, sunlight is responsible for the proper functioning of our body, and not just for attractiveness. appearance, although most of us try to spend a long time in the sun precisely because of tanning.

However, let's not forget the statement that in everything, including sunbathing, you need to observe moderation and act wisely. Those who overdo it with prolonged exposure to the sun's rays for the sake of tanning run the risk of developing melanoma.

In addition to cancer, excessive tanning leads to many other negative effects:

Increased skin pigmentation.
Vitiligo disease.
Allergy.
Skin aging.
Stroke.

Safe tanning

Tanning is the result of the body's protection from solar radiation, as a result of which melanin accumulates in the skin - the pigment responsible for dark color skin. Whether it will be a chocolate, golden or reddish hue largely depends on your skin type, and more specifically, on your phototype.

There are three main phototypes. It is important to identify yours and choose the right program for safe tanning:

Phototype I - Northern European- typical for people with very light color faces, blue eyes and blond or red hair. Under the influence of rays, the skin turns red and gets burns instead of tanning. If you are part of this group, then you should be under the sun using a protective cream with SPF above 30, after a few days you can reduce the coefficient to 20, and after ten days - to a value of 10-15.
Phototype II - Central European- typical for people with average complexion. The skin reacts to the sun with redness, but then quickly turns brown. Before you start sunbathing, it is recommended to use a cream with a protection factor against ultraviolet rays of 10-15; after a few days you can reduce this figure to 8, and then completely reduce it to 4.
Phototype III - Southern European- typical for people with dark complexions. If you are one of them, use SPF 8 first and then move on to SPF 4.

Safe tanning rules

When sunbathing, follow simple but important rules:

Always remember to use sunscreen and choose cosmetics with a suitable filter for you. There are some on the body sensitive areas, which deserve generous lubrication with cream. These are the nose, eyelids, areas under the eyes and around the mouth. However, be careful as frequent and heavy use of the cream may cause unpleasant consequences, for example, rashes. We also recommend wearing sunglasses and a hat to protect your head from direct sunlight.

Avoid sun exposure around noon (10-2 pm).
On the first day you go sunbathing, limit your time in the sun to 15 minutes.
Protect yourself. Even if you plan to spend time in the shade, remember that 80% of radiation is reflected from water, for example, and so you will be exposed to it. Pay attention to this when leaving small children in the shade.
Watch what you eat and drink, especially so-called light-sensitive substances that can cause sunburn. For example, regular consumption of St. John's wort with prolonged exposure to the sun can cause severe pigmentation and, consequently, vitiligo and cancer.
Watch out for vitamins A and C, because excess of them in combination with the sun causes allergic reactions.
If you go to the beach, avoid makeup and perfume. When exposed to the sun, cosmetics can cause allergies.

Safe tanning also includes using a solarium. It is especially easy here to lose control and even become dependent on artificial sun(tanorexia).

The solarium has several features. First of all, protective creams They don't work with UV filters here. In fact, in the face of artificial sun, our skin has no chance to protect itself. Therefore, all hope lies in common sense. Tan in the solarium in stages, starting with a few minutes and increasing its duration with each session.

Skin care

It is not surprising that having received the ideal tanned color skin, we want to preserve it for as long as possible. Of course, a permanent tan effect is impossible, but there are several ways to help slow down its disappearance:

Caring for tanned skin begins after returning from the beach. It must be thoroughly moistened. It is especially good if creams and balms contain tyrosine. This substance will help maintain a pleasant skin color.
If the sun causes redness and irritation, use preparations with panthenol and aloe. If your skin appears blistered, avoid the sun and use cold compresses. A special anti-burn ointment will also help you a lot.
After returning from vacation, exfoliate once a week to refresh your tan. We also recommend regenerating and deep with the addition of tyrosine.
Skin after tanning is dry and dehydrated, prone to rapid aging. Therefore, we must not forget about moisturizing and smoothing cosmetic products.
A good solution in daily care for tanning, as well as to prepare the skin for vacation and to prolong the effect of tanned skin are the right dietary supplements. These medications help protect against the harmful effects of radiation and minimize the effects of skin aging. They contain: horsetail extract, high doses of beta-carotene, vitamin C and E.

The sun is our great ally, an exceptional dose of health and good mood. However, as with everything else, it should not be overused. Excessive exposure to the sun for too long can lead to the development of melanoma, sunburn and strokes, and even death.

If the only reason for which you are exposed to the sun for a long time is a beautiful tan, then do not forget about one thing simple fact- the tan will fade soon, but Negative consequences your negligence may remain forever. Is it worth the risk? Moreover, there are safer ways to get a beautiful skin tone - and...