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Sunlight is essential for life. It helps our skin make vitamin D, regulates our body clock and lifts our mood. But too much ultraviolet (UV) radiation is the main cause of skin cancer and premature skin ageing. Skin cancer is the most common cancer in the United States; according to the American Academy of Dermatology, about 1 in 5 Americans will develop it by age 70. The good news is that most skin cancer is preventable, and when found early, highly treatable.

UVA and UVB: What's the Difference?

• UVB causes sunburn and plays a major role in skin cancer. It is also the type that triggers vitamin D production.
• UVA penetrates deeper, contributes to ageing (wrinkles, sagging, pigmentation) and skin cancer, and passes through clouds and window glass.

Both are harmful in excess, which is why "broad-spectrum" protection matters.

Types of Skin Cancer

• Basal cell carcinoma: the most common; grows slowly and rarely spreads but can damage surrounding tissue.
• Squamous cell carcinoma: the second most common; can spread if untreated.
• Melanoma: less common but more dangerous, as it can spread to other organs. Early detection dramatically improves outcomes.

Who Is at Higher Risk?

• Fair skin that burns easily, light hair and eyes
• History of sunburns, especially blistering burns in childhood
• Many moles or unusual moles
• Family or personal history of skin cancer
• Use of tanning beds
• Outdoor work or hobbies
• Weakened immune system

People with darker skin have more natural protection but can still get skin cancer, often diagnosed later and in less sun-exposed areas such as palms, soles and under nails.

Smart Sun Habits

1. Check the UV index

When the UV index is 3 or above, sun protection is recommended. UV is usually strongest between 10 am and 4 pm. A useful rule: if your shadow is shorter than you are, UV is strong.

2. Seek shade

Especially around midday. Trees, umbrellas and shelters all help, but sand, water and snow reflect UV, so you can still burn in the shade.

3. Wear protective clothing

Long sleeves, a wide-brimmed hat and UV-blocking sunglasses. Clothing with a UPF rating offers reliable protection.

4. Use sunscreen correctly

• Choose broad-spectrum SPF 30 or higher.
• Apply generously: about a shot glass (30 ml) for the whole body, and about half a teaspoon for the face and neck.
• Apply 15 minutes before going outside.
• Reapply every two hours and after swimming or sweating.
• Do not forget ears, neck, the tops of feet and lips (use SPF lip balm).

5. Avoid tanning beds

The International Agency for Research on Cancer classifies UV-emitting tanning devices as carcinogenic to humans.

Balancing Sun Protection and Vitamin D

Many people worry that sun protection will cause vitamin D deficiency. In practice, sunscreen is rarely applied perfectly, and short periods of sun exposure on arms and legs without burning can contribute to vitamin D in summer. Food sources and, if needed, supplements recommended by your doctor are safer ways to maintain levels than deliberate tanning. Read our vitamin D guide and original article 6 Good Sources of Vitamin D.

Check Your Skin: The ABCDE Rule

Examine your skin once a month in good light, using a mirror for hard-to-see areas. Look for moles with:

• Asymmetry: one half does not match the other
• Border: irregular, ragged or blurred edges
• Colour: uneven shades of brown, black, red, white or blue
• Diameter: larger than about 6 mm (the size of a pencil eraser)
• Evolving: changing in size, shape, colour, or new symptoms like itching or bleeding

Also watch for the "ugly duckling", a mole that looks different from your others, and any sore that does not heal. See a dermatologist promptly about anything new or changing.

After-Sun Care

If you do get a mild sunburn, cool the skin with a cool shower or compress, apply a gentle moisturiser or aloe vera, drink extra fluids and avoid further sun. Seek medical care for blistering over large areas, fever, chills or feeling unwell. Gentle, fragrance-free products are best on burnt skin; save scented products such as pine soap until the skin has healed.

Sun Protection Is Anti-Ageing

An Australian randomised trial published in 2013 found that daily sunscreen users showed no detectable increase in skin ageing over four and a half years. Read more in our collagen and skin aging guide and healthy skin after 50.

Protect Your Eyes Too

UV exposure is linked to cataracts and other eye conditions. Wear sunglasses labelled UV400 or 100 percent UV protection; see our eye health guide.

Frequently Asked Questions

Do I need sunscreen on cloudy days?

Yes. Up to around 80 percent of UV rays can pass through clouds. Check the UV index rather than the sky.

Is mineral or chemical sunscreen better?

Both protect well when used correctly. Mineral sunscreens with zinc oxide or titanium dioxide are often preferred for sensitive skin and children. The best sunscreen is the one you will use generously.

The Takeaway

Enjoy the outdoors, including our favourite, a walk among pine trees, while protecting your skin: shade, clothing, hats, sunglasses and broad-spectrum sunscreen. Check your skin monthly, and see a dermatologist about any changes.

Related Articles

• Muscle Recovery After Exercise: What Really Works
• Joint Health: How to Stay Mobile, Flexible and Comfortable at Every Age
• Healthy Hair and Scalp: Nutrition, Habits and Common Causes of Hair Loss
• Vitamin D: Why So Many People Are Low

Disclaimer: This article is for general educational purposes only. These statements have not been evaluated by the Food and Drug Administration. Live Pine products are not intended to diagnose, treat, cure or prevent any disease. Always consult a qualified healthcare professional before starting a new supplement, especially if you are pregnant, nursing, taking medication or managing a health condition.