After a long, chilly winter, these warm summer days are just we need! Summertime means more time spent outdoors enjoying our hobbies, sports, or work. The sun is great for our health; it helps fight depression and is also important in producing Vitamin D.

Short term, we’re at risk for painful sunburns, dehydration, and other heat related illnesses.

But in the long term, we’re at risk for skin cancer if we don’t protect our skin from the sun. Skin cancer is a more common type of cancer in both men and in women. In people who live to be 65 years old, 50% will develop skin cancer. You can reduce your risk of skin cancer by following a few simple tips… especially during these hot, summer days:

1. Avoid getting sunburned at all costs. If you never burn, your risk for skin cancer is much lower because damage does not occur to the DNA in your skin. You can avoid sunburns by limiting sun exposure between 10:00 AM and 4:00 PM, you can wear a wide brimmed hat to protect your ears, neck, and face from the UV rays (a baseball cap doesn’t protect your ears or neck).
2. Use the right kind of sunscreen. Choose a sunscreen that protects you against both UVA and UVB rays. Some sunscreens only protect against UVA or UVB, but you need to be protected against both. The guidelines suggest using a sunscreen of at least 30 SPF. You should apply sunscreen 30 minutes before sun exposure if you can and reapply frequently. Remember, sunglasses are your eye’s protection against UV rays, which reduces risk of cataracts later in life.
3. Check your skin. Preventing damage to your skin is the first step. But early detection and treatment of abnormal skin lesions is key in saving your life. Regardless of your age, be sure to skim your entire body in the mirror at least once every couple months, and have your doctor scan your skin once a year. Don’t worry about every mole or freckle, watch for major changes or a sore that won’t heal.
4. Eat a healthy diet. Believe it or not, a diet rich in fruits and vegetables helps fight against many cancers. Foods rich in antioxidants support y0ur immune system, which results in less infections and a lower risk of cancer.

Be careful, protect yourself, and have a wonderful time outdoors this summer!

Katie Gilmore FNP

Family Nurse Practitioner at the Oregon Medical Clinic in Oregon, MO