It is spring and the rays of the sun are shining down on us already.
No doubt this time of year, every mountain biker and athlete wants to get back on the road with the hotter days approaching, making this the perfect time for exercise.
There are many benefits of leading a healthier lifestyle but with South Africa having the highest incidences of malignant melanoma in the world, there are precautions to be taken.
What is Malignant Melanoma?
Lack of knowledge is a risk of obtaining Malignant Melanoma. Statistics prove that only 25% of professional athletes are admitting that they regularly use sunscreen. The truth is using sunscreen can protect you from contracting Malignant Melanoma.
Melanoma is a type of skin cancer that is derived from the pigment-producing cells (melanocytes) in the skin. It can spread rapidly to major organs if not diagnosed and treated early. According to CANSA’s 2009 statistics, one in 1429 people may develop malignant melanoma, and it is on the increase. Apart from melanoma, excessive sun exposure can cause a whole range of other skin cancers (basal cell carcinoma; squamous cell carcinoma) and skin disorders, as well as lead to premature ageing of the skin.
How to prevent Malignant Melanoma?
Spending hours in the sun on your bike is not helping! So how can you protect yourself against the sun?
Plan by taking note of the following:
APPROPRIATE CLOTHING AND GEAR
The new loose-weave and lightweight fabrics cycling shirts are made to let heat and moisture escape, but may not give good enough protection against the harmful rays of the sun. Some higher-end brands do make apparel with UPF and SPF ratings. If you have particularly sensitive skin, it may be wise to invest in these for those long rides or your next stage race. Using sunscreen on your whole body, and not only the exposed skin may be a more cost-effective option.
Remember that helmets have vents. If you do not have the “luxury” of a thick head of hair, slap on a non-oily sunscreen under your helmet to protect those bald patches, or wear an appropriate bandana/skull cap. The visor of your helmet also helps to block the sun to an extent, but mainly from shining directly in your eyes in the early morning/late afternoon.
Cycling gloves not only protect your hands during a fall, but they also protect the top of your hands against sunburn. Remember that your hands give away your age…
Firm-fitting cycling-specific protective eyewear from a reputable eyewear brand is an essential part of a rider’s gear. Protecting your eyes from the glare of the sun is vital. Most reputable brands have lenses that filter out all the harmful rays.
HOW TO CHOOSE THE RIGHT SUNSCREEN
A good sunscreen should:
- have UVA and UVB protection
- be tested/approved by an accredited organization like CANSA or meet EU standards (COLIPA) for safety and efficacy
- contain either Titanium dioxide or Zinc oxide (5%)
- be water-resistant to be effective when you sweat
CANSA recommends a sunscreen with UVA and UVB protection, preferably 20 to 50 SPF. Since April 2013, all of CANSA’s seal-bearing sunscreens adhere to the new Colipa standard – currently the most stringent standard for sunscreen protection internationally. Recent skin cancer research has highlighted the need for more effective UVA protection in terms of the mean critical UVA wavelength; UVA protection factor and photostability of sunscreen chemicals – as determined by the new Harmonized Colipa (EU) Protection Claim.
These sunscreens will carry the new SunSmart Seal of Approval (see the list on CANSA website).
The current SPF (Sun Protective Factor) system only addresses UVB protection. SPF blocks the UVB rays which cause sunburn. (UVA rays penetrate more deeply into the dermis and are thought to cause cancer).
The SPF number refers to the product’s ability to block the sun’s harmful rays and refers actually to a time factor. For example, SPF 15 sunscreen allows a user to stay in the sun 15 times longer before burning. According to Americanskin.org, the average time it takes a person to burn without sunscreen is 15 to 20 minutes. If you wear SPF15, you’ll be protected for about 300 minutes (20 minutes x SPF15=300 minutes).
New guidelines cap a sunscreen’s SPF at 50. SPF 15 blocks 93% of UVB rays, SPF 30 blocks 97%, and SPF 50 blocks 98%, according to skin cancer. org. Thus a product with an even higher SPF doesn’t offer much more protection.
A waterproof sunscreen maintains its sun protection factor (SPF) level up to 80 minutes of exposure to water, and a water-resistant sunscreen maintains its SPF level up to 40 minutes (Melanoma Foundation and Skin Cancer Foundation data). Remember, no matter what SPF you use, you need to re-apply every 2 hours. Remember to use sunscreen on your lips, and re-apply often.
THE VITAMIN D ISSUE
There has been considerable publicity around the fact that people think they produce an insufficient amount of Vitamin D if they are using sunscreen regularly. This has been disproven, especially in a sunny country like South Africa.
It is unlikely that our environment is going to change and produce less harmful UV radiation. Spending hours in the saddle without sunscreen carries a serious health risk. You can either see this as another summertime magazine article advising on sensible sun protection and take heed, or you can ignore it, but don’t say you never knew.
Dr. Merchen Naude is a Sports Doctor In Pretoria East and an avid triathlete and mountain biker. Dr. Merchen herself applies and re-applies sunblock. Dr. Merchen Naude at Fore Fitness And Health can be reached on 012 753 1257 or merchensport@gmail.com
