Sun Exposure and Kids

Le Top "Sunny Ducky" Flower Print Sundress and Sunhat

We all need some sun exposure; it’s our primary source of vitamin D, which helps us absorb calcium for stronger, healthier bones. But it doesn’t take much time in the sun for most people to get the vitamin D they need, and repeated unprotected exposure to the sun’s ultraviolet rays can have serious effects.

Most kids rack up between 50% and 80% of their lifetime sun exposure before age 18, so it’s important that parents teach their children how to enjoy fun in the sun safely. With the right precautions, you can greatly reduce your child’s chance of developing skin cancer.

Facts About Sun Exposure
The sun radiates light to the earth, and part of that light consists of invisible ultraviolet (UV) rays. When these rays reach the skin, they cause tanning, burning, and other skin damage.

Sunlight contains three types of ultraviolet rays: UVA, UVB, and UVC.

1.  UVA rays cause skin aging and wrinkling and contribute to skin cancer, such as melanoma. Because UVA rays pass effortlessly through the ozone layer (the protective layer of atmosphere, or shield, surrounding the earth), they make up the majority of our sun exposure. Beware of tanning beds because they use UVA rays as well as UVB rays. A UVA tan does nothelp protect the skin from further sun damage; it merely produces color and a false sense of protection from the sun. 

Le Top "Ship Ahoy!" Nautical Bucket Hat

2.  UVB rays are also dangerous, causing sunburns, cataracts (clouding of the eye lens), and effects on the immune system. They also contribute to skin cancer. Melanoma, the most dangerous form of skin cancer, is thought to be associated with severe UVB sunburns that occur before the age of 20. Most UVB rays are absorbed by the ozone layer, but enough of these rays pass through to cause serious damage.

3.  UVC rays are the most dangerous, but fortunately, these rays are blocked by the ozone layer and don’t reach the earth.

What’s important is to protect your family from exposure to UVA and UVB, the rays that cause skin damage.

Avoid the Strongest Rays of the Day
First, seek shade when the sun is at its highest overhead (usually 10 a.m. until 4 p.m. in the northern hemisphere). If kids must be in the sun between these hours, be sure to apply and reapply protective sunscreen — even if they’re just playing in the backyard. Most sun damage occurs as a result of incidental exposure during day-to-day activities, not at the beach.

Even on cloudy, cool, or overcast days, UV rays travel through the clouds and reflect off sand, water, and even concrete.

Use Protective Eyewear for Kids
Sun exposure damages the eyes as well as the skin. Even 1 day in the sun can result in a burned cornea (the outermost, clear membrane layer of the eye). Cumulative exposure can lead to cataracts (clouding of the eye lens, which leads to blurred vision) later in life. The best way to protect eyes is to wear sunglasses.

Not all sunglasses provide the same level of ultraviolet protection; darkened plastic or glass lenses without special UV filters just trick the eyes into a false sense of safety. Purchase sunglasses with labels ensuring that they provide 100% UV protection.

 

Not all kids enjoy wearing sunglasses, especially the first few times. To encourage them to wear them, let kids select a style they like — many manufacturers make fun, multicolored frames or ones embossed with cartoon characters. And don’t forget that kids want to be like grown-ups. If you wear sunglasses regularly, your kids may be willing to follow your example. Providing sunglasses early in childhood will encourage the habit of wearing them in the future.

 

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Put on a Hat
Covering up your child’s arms and legs with light clothing can provide some protection against UV sun radiation. Having her wear a hat with a brim that shades her face can also increase your child’s protection against the sun. 

Use Sunscreen Consistently
Lots of good sunscreens are available for kids, including types for sensitive skin, brands with fun scents like watermelon, long-lasting waterproof and sweat-proof versions, and easy-application varieties in spray bottles. I even saw a sunscreen at the store the other day that you can spray on kids while they are wet!

Common Mistake…
Completely ignore sunscreen claims of waterproof and/or sweat-proof. According to Carol Schuler of Coolibar, “The term ‘waterproof’ has undergone inadequate testing and the term ‘sweat-proof’ has had no testing to substantiate the label. The FDA has asked sunscreen manufacturers to voluntarily remove this marketing term from their labels.”

What matters most in a sunscreen is the degree of protection from UV rays it provides. For kids age 6 months and older, select an SPF of 30 or higher to prevent both sunburn and tanning. Choose a sunscreen that states on the label that it protects against both UVA and UVB rays (referred to as “broad-spectrum” sunscreen). For sunscreen to do its job, it must be applied correctly. Be sure to:

1. Apply sunscreen whenever kids will be in the sun.
2. Apply sunscreen about 15 to 30 minutes before kids go outside so that a good layer of protection can form. Don’t forget about lips, hands, ears, feet, shoulders, and behind the neck. Lift up bathing suit straps and apply sunscreen underneath them (in case the straps shift as a child moves).
3. Don’t try to stretch out a bottle of sunscreen; apply it generously.
4. Reapply sunscreen often, approximately every 2 hours, as recommended by the American Academy of Dermatology. Reapply after a child has been sweating or swimming.
5. Apply a waterproof sunscreen if kids will be around water or swimming. Water reflects and intensifies the sun’s rays, so kids need protection that lasts. Waterproof sunscreens may last up to 80 minutes in the water, and some are also sweat- and rub-proof. But regardless of the waterproof label, be sure to reapply sunscreen when kids come out of the water.

Le Top "School of Fun" Tee, Shorts, and Bucket Hat

Keep in mind that every child needs extra sun protection. The American Academy of Dermatology recommends that all kids — regardless of their skin tone — wear sunscreen with an SPF of 30 or higher. Although dark skin has more protective melanin and tans more easily than it burns, remember that tanning is also a sign of sun damage. Dark-skinned kids also can develop painful sunburns too – so be safe and have fun in the sun this summer!

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An Apple a Day…You Are What You Eat!

We have all grown up hearing “An Apple a Day keeps the Doctor Away!”  Now, as a mom, I am focused on providing the right nutrition for my daughter so she can grow up strong and healthy.  I began by asking myself ‘What are the rules that we should be nutritionally living by?’  I know that healthy habits should start early, beginning with exercise, portion control and choosing the ‘right’ foods – these habits will set the stage for the rest of her life.  Children learn by observing their role models – mostly family – so I did some research to educate myself about the necessary nutrients needed to make our entire family healthy.  Here is a list I’ve complied – it is just what the doctor ordered!

Calcium:
Calcium is crucial for bone mass development, but a third of 4 to 8 year old children don’t get enough.  A bonus is that many high calcium foods are also high in Vitamin D – helpful for preventing Type 1 diabetes. Foods rich in calcium and Vitamin D include milk, cheese, yogurt (excellent but watch the sugar), fortified cereals, soy products and some juices.

Iron:
Iron is essential – it helps red blood cells carry oxygen to cells throughout the body, directly affecting brain development.  Studies show that up to 20 percent of kids are not getting enough Iron.  If this deficiency is left unchecked it can lead to learning and behavioral problems. Some of the best sources of Iron are lean meats including shrimp, beef, and chicken. If your child is a vegetarian or doesn’t care for the taste of meat try beans, lentils, and chickpeas. Although Iron from plant sources is not absorbed easily by the body, Vitamin C based foods can increase the absorption level.  Foods high in both Iron and Vitamin C are broccoli, Swiss chard, and other dark green leafy vegetables.

Vitamin E:
What is important about Vitamin E? It is an antioxidant that protects our cells from damage. It is estimated that 80 percent of children under the age of 8, and more than half of preschoolers, are lacking sufficient amounts of the vitamin. To my surprise, eating fat free foods, since they generally lack essential oils, is part of the problem. Make sure your child’s diet includes small amounts of nuts (if no allergies,) avocado, tomato sauce, wheat germ or spinach.  Fortified cereals may have Vitamin E but all-natural cereals do not. 

Fiber:
This seems to be a buzzword for adults, but it keeps children regular, fills them up and may help protect them from other illnesses later in life. An easy way to establish a goal for grams of daily fiber is to add the number 5 to your child’s age.  It’s ideal to have at least one high-fiber food at every meal. Cereal can be a great way for your child to obtain fiber – just make sure it has 5 grams or more per serving. Other great sources of fiber are fruits, beans, lentils, chickpeas, whole-grain breads, oatmeal, nuts, sweet potatoes, popcorn and green beans. My daughter LOVES hummus and just 2 tablespoons has as much fiber as a half cup of brown rice.

…and last but not least, Potassium:
Potassium is the main contributor to maintaining healthy muscles that contract and maintaining beneficial fluid balances and blood pressure. Most kids are getting slightly more than half of the recommended dose needed. Remember getting a muscle cramp as a kid and hearing your mom say, “Eat a banana!?”  She was right!  Bananas are one of the best sources of potassium, along with oranges, dried apricots, cantaloupe, honeydew, sweet potatoes, fish, and tomatoes.

As the mom of a two year old girl I know it can be difficult to get all of these needed nutrients into your child!  Fortunately many of these suggested foods, like beans or nuts, can serve a dual purpose. If you have a finicky eater you may want to talk to your pediatrician about adding vitamin supplements, but IT IS possible to get all they need by eating the right foods.

I found something that was interesting and fun…the US government has a food pyramid and website just for kids with lots of helpful hints about their health – Check it out!

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