Jabulela Ngaphandle Ngokuphepha
Uma uvame ukukhipha isikrini somshini bese uphuma ngaphandle kwesikhungo sejog noma i-sweaty boot camp, udlala ngothando. Ukushisa kwelanga okungavinjelwe kanye nokulandela kwayo (ukushisa kwelanga kanye, kaningi, umdlavuza wesikhumba) kungaphazamisa isitho somzimba wakho omkhulu, isikhumba sakho.
Eqinisweni, ngokusho kwe-Skin Cancer Foundation, amacala angaphezu kwezigidi ezingu-5.4 ezinomdlavuza wesikhumba ongenayo i-melanoma athathwa unyaka ngamunye, futhi amaphesenti angama-40 kuya kwangu-50 abantu abazoba ne-basal cell noma i-squamous cell carcinoma ngezinsuku zabo zokuzalwa ezingu-65. Esikhathini sokugcina, esibalulekile, iSisekelo sibonisa ukuthi cishe amaphesenti angama-90 e-non-melanoma isikhumba somdlavuza ahlobene nokuchayeka emisebeni ye-UV evela elangeni, kuyilapho kulinganiselwa ukuthi amaphesenti angaba ngu-87 e-khansa yesikhumba se-melanoma angalandelwa emthonjeni ofanayo.
Ngakho, yebo, leyo jog esheshayo ngaphandle kwesibhakabhaka ngempela ayiwona umbono omuhle.
Ngokudabukisayo, ngingumntwana we-poster kulezi zibalo. Ngemuva kokukhula kwezemidlalo nokugcwala kwezemidlalo, ngokuvamile ngesikhathi sokushisa kwelanga, futhi ngingazihloniphi kangako isikrini selanga noma esinye isivikelo, ngathola i-basal cell carcinoma yami yokuqala ngineminyaka engu-25 ubudala, kanti owesibili ngineminyaka engama-30 ubudala.
Ukuzwa ngezindaba zomdlavuza womdlavuza wesikhumba abantu futhi ukufunda ngezibalo ezimbi kungakwenza wenze ukuchitha konke ukuphila kwakho ngaphakathi, kodwa akudingeki ukuba uphonsa umntwana ngaphandle kwamanzi okugeza. Kungenzeka kakhulu ukuba ujabulele impilo egcwele umsebenzi wangaphandle, okubandakanya ukugijima kwesikhashana, ukuhamba ngezinyawo, i-Yoga beach, nokuhamba okude, ngaphandle kokulimala kesikhumba esilimazayo. Udinga nje ukwazi ukuthi ungasiza kanjani ukunciphisa ukushisa kwelanga lapho usebenzisa ngaphandle.
1 - Ungalokothi ukhohlwe i-SPF yakho
Isikrini sosikrini-sithenge, gcina amashubhu angaphezulu kuwo esikhwameni sakho, emotweni, nasesikhwama sokuzivocavoca, futhi empeleni uyisebenzise ngaphambi kokuba uphume ngaphandle. Lena yindlela yakho yokuqala yokuvikela isikhumba esivelele, ngakho ungayithinti kalula. I-American Academy of Dermatology inikeza lezi zeluleko zokukhetha nokusebenzisa isikrini selanga:
- Bheka i-spectrum egcwele, emikhawulweni yamanzi evikela emisebeni ye-UVA ne-UVB.
- Faka isicelo se-sunscreen okungenani imizuzu engu-15 ngaphambi kokuthi uhambe ngaphandle, njengoba kuthatha isikhathi eside ukuba ungene futhi ube yisivikelo ngokwanele.
- Sebenzisa okungenani i-ounce yesikrini selanga (okwanele ukugcwalisa ingilazi yokudubula, abantu) ukumboza isikhumba sakho esibonakalayo. Ungase ukwazi ukuhamba kancane uma unciphisa ukuchayeka kwesikhumba sakho ngemikhono emide namabhulukwe.
- Hlola izinsuku zokuphelelwa yisikhathi ezikhathini zakho zelanga. Ungasebenzisi imikhiqizo ephelelwe yisikhathi.
- Qinisekisa ukuthi usebenzise i-sunscreen yakho ezindaweni ezinganakiwe, njengezindlebe zakho, iziqongo ezinyaweni zakho, neminyango yemilenze yakho.
- Phinda usebenzise amahora amabili, noma uma usebenza ngokuthuthumela, okungenani yonke imizuzu engu-80. Funda imiyalo yelebuli ukuze uqinisekise ukuthi usebenzisa njalo.
- Ukuzivocavoca ngisho nasezinsukwini ezinamafu noma ezimvula-amafu awavimbeli imisebe ye-UV engangena kuyo.
UDkt. Fayne Frey, i-dermatologist eqinisekiswe yibhodi nomsunguli we-FryFace, unikeza insimu eyodwa yokugcina ye-sunscreen ethize kubagijimi, "Ngincoma ukukhanya kwelanga okususelwe ku-sox njengoba bethambekele ekungeneni amehlo futhi kubangele ukushisa." Isibonelo, i-Waxhead ine-Coconut Oil Sunscreen Stick ehlinzeka nge-SPF 30 futhi yenziwe izithako ezine kuphela, eziqinisekisiwe-ezibandakanya amafutha kakhukhunathi, i-bex, non-nano zinc oxide, noma i-cocoa powder noma i-vanilla extract.
2 - Gqoka izingubo ze-UPF
Uma ukusebenzisa nokusebenzisa kabusha isikrini selanga kunomuzwa wokuthi ufana nokuhlukunyezwa okungapheli, sekuyisikhathi sokuba uhlanganise nezingubo zokuzivikela ze-UPF. I-UPF imelela "i-ultraviolet yokuvikela isici," futhi iyisilinganiso esilingana ne-SPF ye-sunscreen.
Ngenkathi zonke izingubo zinikeza ukuvikeleka emisebeni yelanga, ezinye izindwangu zilula kunezinye ekuvimbeleni imisebe. Izinkampani zingabhekana nokuhlola izembatho zabo zokuvikela imisebe, zizuze ukulinganisa okuqinisekisiwe kwe-UPF, okuphakeme kakhulu ku-UPF 50+, okuvumela okungaphansi kwe-1/50 emisebeni yelanga ye-ultraviolet.
Yiqiniso, ukuvikelwa kwe-UPF yokugqoka kusebenza kuphela isikhumba osimboze ngengubo, ngakho- ke kufanele usebenzise isikrini selanga kuso sonke isikhumba esikhombisiwe, kodwa ukhetha u-UPF-oqinisekisiwe wokuhamba ngezinyawo futhi uphendulela phezulu esikhathini esizayo ukuhlela ukuchitha usuku ngaphandle kungenza indlela ende yokukugcina uphephile ngenkathi unciphisa ukuhlupheka kwesicelo selanga lesikrini.
3 - Khetha ukwanda okungaphezulu kusuka kuNhloko kuya ku-Toe
Kuyinto evamile ukuthi ufuna ukuhlukumeza ibhola lezemidlalo kanye nokunciphisa lapho izinsuku zishisa, kodwa umqondo omuhle ukumelana nesifiso. Nakuba kungase kuzwakale kukudabukisayo, ukumboza kusuka ekhanda kuya enzwaneni kuyindlela yokunqoba yokunciphisa ukushisa kwelanga. I-arsenal egcwele yezigqoko, izibuko zemibukiso, imikhono emide, ne-leggings kufanele kube yiziqu zakho zokuqala zokusebenza ehlobo.
Okuyiqiniso ukuthi, izindwangu zobuchwepheshe zanamuhla zenzelwe isimo sezulu esishisayo, sinikeza ukuphefumula okuphakeme okusiza ukudonsa umswakama kude esikhumbeni sakho ukuze uhlale upholile futhi usomile. Kungathatha ezinye ukujwayele, kodwa uma nje ukhetha izingubo ezifanele, ukuzisebenzisa ngemikhono emide kanye nelayings (ikakhulukazi nge-UPF isilinganiso) akukubi njengoba ungacabanga.
Futhi uma ungakwazi ukuqonda ukuthi ugijimela kunoma yikuphi ama-shorts kanye ne-top tank, zimboze ngezinye izindlela ngokuphonsa ngesikebhe esiphezulu esiphezulu se-UPF esine-brim ebanzi kanye ne-pair of glass izibuko nge-broad spectrum UVA / Ukuvikelwa kwe-UVB. Noma zama phezulu nge-pair of shorts, noma i-pair of leggings ene-tank top. Uma ungase uzame ukuhlala uhlanganisiwe, ngcono uzoba khona.
4 - Gwema i-Peak Hora amahora
Ngokusho kukaFrey, kunendlela eyodwa elula yokunciphisa ukushisa kwelanga: Gwema phezulu amahora elanga. "Zama ukunciphisa ukuzivocavoca kwakho kwangaphandle ekuseni noma ntambama nakusihlwa lapho ama-ultraviolet imisebe yelanga engekho eqinile," esho. Ngokuvamile, ilanga linamandla kakhulu phakathi kuka-10 ekuseni no-2 ntambama, kodwa lokhu kungahluka kancane ngesifunda. Umthetho omuhle wesithupha uhlose ukusebenza kwakho ukuphuma kwelanga noma ukushona kwelanga. Akulimazi ukuthi ngokuvamile kupholile kulezi zikhathi, futhi.
5 - Funa isithunzi
Noma kunini lapho kungenzeka khona, sebenzisa imigwaqo e-shady ngenkathi ugijima, ukuhamba ngezinyawo noma ukuhamba ngebhayisikili. Ngisho noma amanye ama-UV emisebe angene ngaphakathi kwesiqabunga seqabunga, unobungozi obuncane obuncane. Futhi uma uphuma ngaphandle kwenkambiso ye-yoga noma ikhamera ye-boot , bheka amaphikishi ahlanganisiwe noma amapaki lapho uthola khona ukuphumula elangeni.
Izwi elivela
Yiqiniso, enye yezingxenye ezinhle kakhulu mayelana nokuzivocavoca ngaphandle kosuku oluhle kunethuba lokujabulela ilanga. Akekho osikisela ukuthi udinga ukugwema ukukhanya kwelanga ngokuphelele, kodwa kunalokho, kufanele uthathe izinyathelo ezisebenzayo ukunciphisa ukuvezwa kwe-UV. Lokhu kungeke kwenzeke ukuthi kuncishiswe amathuba okuba nomdlavuza wesikhumba, kodwa kungasiza ekuvimbeleni imibimbi, amabala elanga, nokukhanya okungabonakali "okubonakalayo" kwesikhumba esonakele ilanga.
> Imithombo:
> I-American Academy of Dermatology. "Indlela Yokusebenzisa I-Sunscreen".
> Isisekelo seKhansela Yesikhumba. "I-Skin Cancer Facts and Statistics." Kubuyekezwe ngo-February 2017.
> Isisekelo seKhansela Yesikhumba. "Kuyini Impahla Evikelekile Yelanga?" May 2015.