Sunlight activates the synthesis of vitamin D, a nutrient that works with vitamin A to build strong bones and good eyesight. It is essential for health.

Bright light, specifically sunlight, can improve mood and help ward off depression. Still, it’s important to remember to do all things in moderation.

Overexposure to UV rays – an all-too-common occurrence – can potentially cause extensive damage to the skin.

Skin cancer is now considered epidemic throughout the nation, according to The Centers for Disease Control Prevention, which claims exposure to ultraviolet (UV) rays in sunlight causes 90 percent of skin cancer cases. This overexposure may double the risk of melanoma, a type of skin cancer that causes more than 80 percent of skin cancer deaths.

UV rays cause oxidative damage and can actually change the skin’s DNA cellular structure, creating highly unstable and toxic molecules. These are known as free radicals and can lead to malignancies. Free radical control antioxidants have long been known to neutralize free radicals, rendering them inactive, protecting cellular structure. Powerful antioxidants include vitamin C (citrus fruits, strawberries, broccoli, tomatoes), vitamin E (asparagus, raw nuts and seeds, spinach), beta-carotene (yellow and orange vegetables) as well as the minerals zinc (shell fish, legumes, whole-grain foods) and selenium (nuts, whole-wheat bread, oatmeal).

A recent study published in the Journal of Investigative Dermatology demonstrates that lutein and zeaxanthin, plant pigments found in predominantly green leafy vegetables, also have strong antioxidant properties that diminish the effects of UV irradiation by reducing the acute inflammatory responses. Lutein- and zeaxanthin-rich foods include green, leafy vegetables such as spinach, kale, broccoli and turnips as well as corn and egg yolks.

Since 1991, studies have shown green tea consumption and topical application afford protection against skin tumors. More recent research corroborates these results and points to the polyphenols in green tea, which contain antioxidant and anti-inflammatory properties.

Additionally, one major element in green tea – epigallocatechin-3-gallate (EGCG) – is thought to stop production of an enzyme required for cancer cell growth. Several cups of green tea might be a worthwhile addition to your daily routine.

It is important to know the UV Index and is helpful to counteract damage to your skin through nutrition. It remains vital to shield yourself from the sun’s invisible UV rays and avoid such rays when they’re at most intense.

The UV Index, a measurement of ultra-violet sun radiation, can assist in protecting you from potentially harmful exposure.

This forecast of UV intensity ranges from a nighttime low of 0 to a very sunny 10-plus. It is greatest when the sun hits its apex (noon), then rapidly decreases as the sun moves across the afternoon sky. The higher the UV Index, the shorter the time for skin damage to occur.

The new UV index ranges from 0-11 with guidelines as follows:

0-2: low

Minimal exposure for the average person, but watch for reflected UV from snow and water.

3-5: moderate

Stay in the shade during midday. Cover-up outside.

6-7: high

Wear a hat, sunglasses, and a sunscreen with a minimum sun protection factor (SPF) of 15. Avoid midday sun.

8-10: very high

Take extra precautions, and avoid midday sun. Wear protective clothing.

11: extreme

Take all precautions, seek shade, and avoid midday sun. If possible, stay indoors.

Because the sun will certainly be bright during Pride, don’t forget these common sense practices:

• Avoid long-term sun exposure and wear a hat, sunglasses, and protective clothing.

• Apply sunscreen with SPF of 30 or above.

• Avoid artificial tanning devices.

• Be aware of sun exposure year-round.

With a few protective measures, you can continue to enjoy fun in the sun safely. Wear your sunscreen – in the winter months as well as the summer – seek shade, cover up with sleeves and pants, and don’t forget your hat!