How to tan properly without harming your body? A big guide from a cosmetic doctor

cosmetologist, dermatovenerologist, trichologist

“Sunbathing is something many people love to do, but it’s important to take care of your skin and prevent possible damage from ultraviolet (UV) rays.”

How to tan properly and evenly

Avoid sun exposure during peak UV ray intensity. It usually falls between the hours of 10:00 am and 4:00 pm. If you are outdoors during this time, try to stay in the shade or use sunscreen.

Use a sunscreen with enough UV protection. Choose products with a higher SPF (sun protection factor), especially if your skin is fair or you are sensitive to sunburn. Apply the cream 15-30 minutes before going out in the sun and refresh the cosmetic product periodically throughout the day.

Dress appropriately. Cover your skin with lightweight and protective clothing to prevent direct exposure to UV rays. A wide-brimmed hat and sunglasses will also help protect your face and eyes.

Gradually increase your time in the sun. Start with short tanning sessions, increasing the time. This will help your skin adjust to the sun and reduce the risk of sunburn.

Take breaks periodically. Allow your skin to rest from the sun’s rays, especially during peak intensity.

Moisturize your skin. After sunbathing, apply moisturizing lotion or milk to your skin to prevent drying and flaking.

Remember that being in the sun can be dangerous, especially if safety rules are not followed.

Avoid tanning beds. Such procedures can damage your skin and increase your risk of developing skin cancer. It is recommended to use self-tanner or other alternative methods that do not involve UV rays.

Protect your skin from overheating. If you feel hot, move to the shade or a cool place. Avoid prolonged exposure to direct sunlight without breaks.

Monitor the condition of your skin. Watch closely for any changes, such as new moles, changes in the color or shape of existing moles, redness or sores. If you notice anything suspicious, see your doctor for a professional evaluation.

Be aware of your skin type. Some people have more sensitive skin that is prone to sunburn or UV damage. If you have fair skin, red or blond hair, you may need extra sun protection and caution when sunbathing.

When and how long you can be in the sun

This depends on several factors such as your skin type, the intensity of the sun’s radiation, location and time of day. People with darker skin types tend to have more natural sun protection, while those with lighter skin types are more susceptible to sunburn and UV damage.

A commonly accepted recommendation is to limit your time in direct sun to 10-15 minutes at first and gradually increase your tanning time over time. This helps your skin adjust to the sun’s rays and reduces the risk of sunburn.

It is important to remember that prolonged exposure to the sun without adequate protection can lead to sunburn, overheating of the body and skin damage. Therefore, it is recommended that you take breaks, use sunscreen with adequate protection, and wear protective clothing and hats.

If you have certain medical conditions or are taking medications that may increase your sensitivity to sunlight, you should consult your doctor or dermatologist for individualized advice on sun exposure time and precautions.

The best time to sunbathe is in the morning and evening, when the intensity of UV rays is not as high as in the middle of the day. At this time of day, the sun is lower on the horizon, meaning the rays take a longer path through the atmosphere and have a better chance to scatter and be absorbed, reducing UV intensity.

Focus on the recommendations

• Early morning (before 10:00 am). The morning sun is usually milder and less intense. This is a good time to sunbathe, especially if you are sensitive to sunburn.

• Evening (after 4:00 pm). At this time, the sun starts to go down and UV ray levels decrease. Sunbathing later in the day can also be more comfortable as the air temperature often drops slightly.

• Mid-day (between 10:00 a.m. and 4:00 p.m.). It is best to stay in the shade or use protective clothing and sunscreen with a high SPF, as the intensity of UV rays is highest at this time and the risk of sunburn and skin damage increases.

Moderate sun provides enough UV rays to stimulate vitamin D synthesis in the body and produce a light tan, but not too intense to prevent sunburn and skin damage.

The intensity of sun exposure depends on many factors including geographical location, time of year, altitude and weather conditions. It is better to tan when the sun is lower on the horizon, such as in the morning or evening, when the rays travel a longer path through the atmosphere and have a better chance to dissipate and be absorbed.

Regardless of the intensity of the sun, it is always important to apply sunscreen with adequate UV protection, wear protective clothing, and use hats for added protection from the sun’s rays.

If your goal is to get an even tan without the risk of sunburn, follow these tips

• Gradually increase your time in the sun. Start with short tanning sessions, about 10-15 minutes, and increase the time by a few minutes each day or every few days. This will help your skin adjust to the sun’s rays and reduce the risk of sunburn.

• Use sunscreen with an adequate level of protection. Apply a cream with an SPF (sun protection factor) of at least 30 to all exposed skin 15-30 minutes before going out in the sun. Refresh your cosmetic product every two hours or after swimming and sweating.

• Avoid tanning during the peak intensity of the sun’s radiation. It is better to tan in the morning or evening when the sun is lower on the horizon and the intensity of UV rays is lower.

• Wear protective clothing. Use lightweight, long-sleeved clothing, wide-brimmed hats and sunglasses to protect yourself from direct sunlight.

• Remember to moisturize your skin. After tanning, apply moisturizing lotion to your skin to keep it hydrated and prevent drying out.

Tanning to a chocolate color takes time and patience, and it is important to take care of your skin in the process.

Various products and methods can be used to achieve a chocolate tan.

How to get the desired shade of tan

Sunscreens with SPF. Use a sunscreen with a sufficient SPF level, such as SPF 30 or higher. Apply it evenly to all exposed skin before going out in the sun and repeat every two hours or after swimming and sweating.

Bronzing sunscreens. Some sunscreens contain bronzers that help intensify the color of your tan. They give a slight tint to the skin and help you get a more intense tan. When choosing such products, pay attention to the SPF to protect your skin from UV rays.

Tanning Oils. Some tanning oils contain special ingredients that enhance the tanning process. They usually contain natural oils and extracts such as carrot, coffee, olive oil and others.

Recommendations for pregnant women who are planning on tanning

Pregnant women are generally allowed to tan in the sun, but certain precautions must be taken.

Avoid overheating. Pregnancy can increase sensitivity to heat, so it’s important to avoid overheating. Sunbathe during cooler times of the day and avoid the sun during peak hours. Use umbrellas, hats, or canopies to create extra protection from direct sunlight.

Use sunscreen with reliable protection. Apply sunscreen with an SPF of at least 30 to all exposed skin before going out in the sun. Choose products that do not contain chemical filters and favor physical filters such as zinc oxide or titanium dioxide.

Drink enough water. While sunbathing, it is important to stay hydrated to avoid dehydration.

Listen to your body. If you feel discomfort, fatigue, or feel overheated, immediately find a cool place and rest.

It is important to talk to your doctor or obstetrician before sunbathing, especially if you have special restrictions or skin problems. Your doctor will make individualized recommendations based on your condition and pregnancy.

A few benefits of tanning

Increased vitamin D levels. Ultraviolet B (UVB) rays from the sun stimulate the synthesis of vitamin D in the skin. The micronutrient is essential for bone and immune system health.

Mood Enhancement. Sunlight promotes the production of serotonin, the hormone responsible for mood and a sense of well-being.

Improved sleep. Exposing your body to sunlight helps synchronize the circadian rhythms that regulate the sleep-wake cycle.