Sun Safety tips for Older Adults

Want to enjoy some sunshine in your golden years? Spending time outside can help you stay active, reduce stress, get vitamin D and support healthy aging. At the same time, older adults must guard against heat-related illnesses like heatstroke and prolonged exposure to ultraviolet light. Follow these tips to help you stay safe in the sun:

Time your outings. 

The more you can limit your exposure to ultraviolet rays, the better. UV intensity peaks between 10 a.m. and 2 p.m., so spend time outside in the early morning or late afternoon whenever possible.

Don’t skip the sunscreen. 

Before heading outside, apply a thick layer of SPF 15 or higher sunscreen to all uncovered areas of your body, including your nose, ears, neck, hands and feet. Use a water-resistant, broad-spectrum sunscreen that filters out both UVA and UVB rays; these are the most damaging to our skin, and be sure the product is less than three years old. Reapply at least every two hours or immediately after swimming or sweating.

Dress for the weather. 

To stay cool — and help protect your skin from UV rays — wear lightweight, loose-fitting, long-sleeved shirts and long pants or skirts made of densely woven fabric. You can even look for clothing with an ultraviolet protection factor (UPF) number on the label. Wear a dry T-shirt or coverup after swimming, as wet clothing offers less UV protection.

Watch your head. 

Pull on a wide-brimmed canvas hat to shade your face, neck and ears. Skip the straw hats with holes that let sunlight in. If you prefer baseball caps, be sure to liberally apply sunscreen to your ears and the back of your neck. And if you don’t have much hair, apply sunscreen to the top of your head for good measure.

Shield your eyes. 

Wear sunglasses to protect your eyes from UV rays and reduce the risk of cataracts. Choose sunglasses labeled “UV 400” or “100% UV protection,” and consider wraparound frames that cover the entire eye socket.

Stick to the shade. 

Spend time in shady spots under umbrellas or trees whenever you can. Keep in mind that even in the shade, you need sunscreen and sun-safe clothing to protect your skin from sun damage.

Stay hydrated. 

Don’t wait until you’re thirsty to drink! When it’s hot outside, make sure you’re drinking more water than usual, and avoid alcohol and caffeinated beverages. If you’re taking water pills or your doctor has restricted your fluid intake, ask them how much you should drink in hot weather. Also, know which medications can cause you to be more sensitive to the sun and/or dehydration.

Check the weather. 

Sometimes, it’s just too hot to safely spend time outside. Enter your zip code on the CDC’s HeatRisk website to find out the heat risk and air quality forecast in your area so you can plan ahead and protect your health. If the heat risk is severe, stay in air-conditioning, close the curtains, take cool showers, limit oven use and get plenty of rest. You can also check the UV index for your area that day as well so that you know if it is safe to be out in the sun that day.

Are you a caregiver of an older adult? You can support their sun safety by checking in with them at least twice a day and asking yourself the following questions:

• Are they drinking enough water?
• Do they have access to air-conditioning?
• Do they show signs of heat stress?

If you see symptoms of heat-related illness like muscle cramps, headaches, nausea or vomiting, seek immediate medical attention.

At ArchWell Health your health and safety are our priority. We offer value-based care that is designed to prevent illness and health issues. We offer longer appointment times to allow you time to speak directly with your provider about your overall health and any concerns you may have. We focus on preventative screenings, including skin assessments, for prevention, early detection, and early treatment of any health conditions that may arise. I encourage you to stop into one of our 3 Omaha area centers to visit with the staff and providers. Come take a tour of the centers to see how our approach to healthcare can benefit you.

While the sun is powerful, it’s possible to stay safe and cool as you spend time outdoors. Enjoy the summer!

A version of this column was previously published in New Horizons.