The health service recommends following a certain routine between March and October
The latest NHS guidance on its official website urges people to follow a ‘rule’ at certain times of the day from March. The new month marks the start of meteorological spring, with astronomical spring arriving on March 20. It means warmer weather is on the way, with more sunshine too, as the days get longer following the start of British Summer Time at the end of the month.
As the UK transitions from winter to spring, the health service offers advice online for people to follow from March through to October. To stay safe during these warmer, brighter months, the NHS recommends a routine that includes an 11am to 3pm rule to avoid the risks posed by harmful ultraviolet (UV) rays.
It says: “Spend time in the shade when the sun is strongest. In the UK, this is between 11am and 3pm from March to October.” The NHS adds: “Make sure you spend time in the shade between 11am and 3pm, never burn, cover up with suitable clothing and sunglasses, take extra care with children and use at least factor 30 sunscreen.”
Explaining the importance of staying safe in the sun, whether in the UK or elsewhere, the NHS says that getting sunburned increases your risk of skin cancer. You can get sunburned in the UK, even when the sky is cloudy.
There is no safe or healthy method to tan your skin, it adds. “A tan does not protect your skin from the sun’s harmful effects. Aim to strike a balance between protecting yourself from the sun and getting enough vitamin D from sunlight,” it said.
Why is staying out of the sun between 11am and 3pm important?
Between 11am and 3pm, UV rays are the strongest, and you are more likely to burn. This can lead to sunburn, skin damage, and even serious health problems like skin cancer. During these hours, the sun is at its highest point in the sky, so its rays have to go through less of the atmosphere and hit the ground with full power.
Sunburn is a sign of damage to your skin’s DNA. Cancer Research UK warns: “Too much UV radiation from the sun or sunbeds can damage the DNA in our skin cells. DNA tells our cells how to function. If enough DNA damage builds up over time, it can cause cells to grow out of control, which can lead to skin cancer.
“Anyone can develop skin cancer. Some people may have a higher risk, including people who burn more easily. It’s important to remember that skin damage doesn’t only happen on holiday or on hot, sunny days.”
What factor sunscreen (SPF) does the NHS recommend?
The NHS urges people not to rely solely on sunscreen to protect themselves from the sun. Make sure to wear the right clothes and find some shade when the sun is really strong. When choosing sunscreen, look for a label that says it has a sun protection factor (SPF) of at least 30 to guard against UVB rays, and at least four stars for UVA protection.
The NHS says: “UVA protection can also be indicated by the letters “UVA” in a circle, which indicates that it meets the EU standard. Make sure the sunscreen is not past its expiry date. Do not spend any longer in the sun than you would without sunscreen.”
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