Skin cancer: how to protect yourself in the sun

Sunlight improves our mood and provides us with all-important vitamin D. But everyone knows the downside of getting too much: skin cancer. Just consider the difference in skin cancer rates in different parts of the world. For instance, sunny Australia has a rate of about 1,035 cases per 100,000 men and 472 per 100,000 women, while gloomy Finland's rate is about 6 out of 100,000 in men and 4 out of 100,000 in women. Follow these strategies to keep your skin healthy.

Ultraviolet rays from the sun or radiation.

• Your risk of basal cell skin cancer, the most common type, and squamous cell skin cancer, the second most common type, depends on cumulative sun exposure throughout your life.
• Your risk of melanoma, the deadliest form of skin cancer, seems to depend more on the intensity of the sun exposure.
• Even a single bad sunburn could lead to melanoma.

Possible symptoms include:

• Pearly or waxy bumps.
• A flat, flesh-coloured or brown scar-like lesion on your chest or back
• A red nodule on your face, lips, ears, neck, hands or arms
• Aflat lesion with a scaly, crusted surface on your face, ears, neck, hands or arms
• A large brownish spot with darker speckles
• A mole that changes colour or size or bleeds
• Spots or lesions with irregular borders and red, white, blue or blue-black spots
• Dark lesions on your palms, the soles of your feet, fingertips and toes, or on mucous membranes lining your mouth, nose, vagina or anus.

• Grease up. If you're going to be in the sun for more than 10 or 15 minutes, make sure you're wearing sunscreen. Be generous; most people don't use enough. It takes about a shot glass–full to cover you completely and about 30 millilitres (three tablespoons) to cover your face, neck and ears. Keep an actual shot glass in your beach bag or glove compartment so you always have a handy measuring tool. Pay special attention to the danger areas: the head or neck (balding men take note!), followed by the hands, forearms and legs. Use lip protection with an SPF rating of 15 or higher. Reapply every two hours.
• Buy the right sunscreen. Use SPF 15 or higher, which blocks 93 percent of all incoming UVB rays. Most sunscreens offer "broad-spectrum" protection, meaning they protect against both UVA and UVB rays. For extra insurance, look for avobenzone or ecamsule, both of which absorb UVA light, and titanium dioxide or zinc oxide, which scatter rather than absorb UVA light. If you have sensitive skin, look for a PABA-free sunscreen. Always check the expiration date on the product and look for the "Recognized by the Canadian Dermatology Association" logo. It ensures that the product has been evaluated by the CDA's Sun Protection Evaluation Program.
• Stay covered up. Wearing protective clothing and a hat when you're in the sun is also important. These days, you can even find clothing with built-in sun protection. It's not cheap, but it's an excellent long-term investment in your health.

Tanning beds, which use UVA rays to darken your skin, can increase your risk of melanoma by up to 75 percent, boost your risk of basal cell cancer by 50 percent and more than double your risk of squamous cell cancer.

• Stick to self-tanning products, which safely provide a bronze glow.

Nix the smokes.

• As with nearly every other cancer, your risk of skin cancer is higher if you smoke; one study found that risk doubles for smokers.

This yellow spice, prominent in curry powder, contains the chemical curcumin, considered a strong cancer-fighting agent.

• Lab studies suggest it may help protect against melanoma.

Overall, the best way to reduce your risk of cancer is to protect yourself from the sun. Keep this simple guide in mind and take preventative measures to stay safe.