Denver's Altitude Hack: Is Too Much Sunlight Making You Sick?
By Franklin Everett ShawDenver, the Mile High City, boasts stunning mountain views and an active outdoor lifestyle. But living at 5,280 feet (and often much higher in surrounding areas) comes with a hidden risk: significantly increased ultraviolet (UV) radiation. This isn’t just a summer concern; it’s a year-round reality that Denver residents need to understand and address proactively.
The thinner atmosphere at higher altitudes filters less UV radiation. This means you’re exposed to a greater intensity of harmful rays compared to someone at sea level.
Think of it like this: you’re closer to the sun.
This increased UV exposure translates to a higher risk of sunburn, premature aging, and, most seriously, skin cancer. Denver, unfortunately, sees higher rates of melanoma compared to many other parts of the country.
So, what can Denverites do to protect themselves? It’s not about hiding indoors; it’s about smart sun safety.
First, understand the UV Index. This daily forecast, readily available on weather apps and websites, tells you the strength of the sun’s UV rays.
When the UV Index is 3 or higher, protection is essential. Don’t assume cloudy days offer protection; clouds can actually intensify UV radiation through reflection.
Sunscreen is your first line of defense. Choose a broad-spectrum sunscreen with an SPF of 30 or higher.
Broad-spectrum means it protects against both UVA and UVB rays. Apply it liberally – about an ounce (a shot glass full) for your entire body – 15-30 minutes before going outside.
Don’t forget often-missed areas like your ears, the back of your neck, and the tops of your feet. Reapply every two hours, or more often if you’re swimming or sweating.
Many people underestimate the importance of reapplication. It’s crucial, especially during prolonged outdoor activities.
Clothing provides excellent sun protection. Long sleeves, pants, and wide-brimmed hats are your friends.
Look for clothing with a UPF (Ultraviolet Protection Factor) rating. This indicates how much UV radiation the fabric blocks.
Sunglasses are also essential. They protect your eyes from UV damage, which can lead to cataracts and other eye problems.
Choose sunglasses that block 99-100% of UVA and UVB rays. Wrap-around styles offer the best protection.
Seek shade, especially during peak sun hours (typically 10 a.m. to 4 p.m.). Trees, umbrellas, and buildings can provide valuable protection.
Be mindful of reflective surfaces. Snow, water, and even sand can reflect UV rays, increasing your exposure.
This is particularly important during winter activities like skiing or snowboarding. The snow reflects sunlight, significantly increasing UV exposure.
Now, let’s address some common myths about sun protection in Denver. One prevalent myth is that you don’t need sunscreen on cloudy days.
As mentioned earlier, clouds don’t block all UV rays. In fact, they can scatter them, increasing your exposure.
Another myth is that you only need sunscreen when it’s hot. UV radiation is present year-round, regardless of temperature.
Even on a cold, sunny day in January, you can get sunburned in Denver.
Vitamin D is crucial for bone health and overall well-being. However, getting it from sun exposure in Denver requires careful consideration.
While sunlight helps your body produce Vitamin D, excessive sun exposure increases your risk of skin cancer. The key is balance.
Most people can get enough Vitamin D through diet and supplements. Foods rich in Vitamin D include fatty fish (salmon, tuna), egg yolks, and fortified milk.
Consider talking to your doctor about your Vitamin D levels and whether you need a supplement. They can recommend the appropriate dosage based on your individual needs.
Recognizing the symptoms of sun-related illnesses is crucial. Sunburn is the most common, characterized by red, painful skin.
More severe symptoms include blisters, fever, chills, and nausea. Heat exhaustion and heatstroke are also serious concerns, especially during summer.
Symptoms of heat exhaustion include heavy sweating, weakness, dizziness, headache, nausea, and vomiting. Heatstroke is a medical emergency characterized by high body temperature, confusion, seizures, and loss of consciousness.
If you suspect heatstroke, call 911 immediately.
Denver offers numerous resources for dermatological care and sun safety education. The University of Colorado Cancer Center has extensive information on skin cancer prevention and treatment.
Many local dermatologists offer skin cancer screenings. Regular screenings are crucial for early detection and treatment.
The American Academy of Dermatology also provides valuable resources on sun safety and skin cancer prevention.
One specific challenge Denver residents face is the temptation to spend long hours outdoors without adequate protection. The beautiful weather and abundance of outdoor activities can lead to complacency.
It’s easy to underestimate the sun’s intensity when you’re enjoying a hike in Red Rocks or a bike ride along the Cherry Creek Trail.
Another pitfall is relying solely on sunscreen without taking other protective measures. Sunscreen is just one piece of the puzzle.
Clothing, hats, sunglasses, and shade are equally important.
To overcome these challenges, make sun safety a habit. Incorporate it into your daily routine, just like brushing your teeth.
Keep sunscreen readily available in your car, backpack, and purse. Set reminders on your phone to reapply sunscreen throughout the day.
Educate your family and friends about the importance of sun safety. Lead by example and encourage them to protect themselves.
Consider using a UV-detecting wristband or sticker. These devices change color to indicate the level of UV exposure.
This can be a helpful reminder to apply sunscreen or seek shade.
Finally, be proactive about your skin health. Perform regular self-exams to check for any suspicious moles or skin changes.
If you notice anything unusual, see a dermatologist promptly. Early detection is key to successful treatment of skin cancer.
Living in Denver offers incredible opportunities for outdoor recreation. By understanding the risks of increased UV exposure and taking proactive steps to protect yourself, you can enjoy the Mile High City safely and responsibly. Don’t let the sun’s intensity deter you; embrace the outdoors with knowledge and preparation.