As we head into the summer months, with the allure of warm sunshine, cool pools and beach vacations, it’s important to remember to take precautions and protect yourself and your family from sun damage.

There are two important facts that everyone should know about skin cancer. First, it’s America’s most common cancer, with more than 5 million cases diagnosed annually, according to the Skin Cancer Foundation. Second, it’s one of the most preventable cancers. In fact, there are several simple actions you can take every day to lower your risk for skin cancer. Here’s how.

  1. Perform a skin self-exam. There are three types of skin cancer (basal cell carcinoma, squamous cell carcinoma and melanoma), and melanoma is the most serious type because it can spread to other parts of the body. The American Academy of Dermatology (AAD) launched “Melanoma Monday” the first Monday in May to encourage everyone to get in the habit of examining their skin from head to toe to look for any new spots, spots that have changed, or spots that itch or bleed. Here’s how to perform a skin check. If you find something that concerns you, make an appointment with your doctor or a dermatologist.
  2. Make smart choices when you spend time in the sun. If you’re not protecting your skin from the sun, you could sustain damage from UV rays in as little as 15 minutes, according to the Centers for Disease Control and Prevention (CDC). By using the right sunscreen, opting for shade and staying indoors during the hours when the sun’s rays are the strongest, you could be saving your own skin. Here’s what the AAD recommends:
    • Remember that not all sunscreens are equal. Choose water-resistant, broad-spectrum protection with an SPF of 30 or higher. Apply at least an ounce (picture a shot glass) all over your body, and don’t forget about your scalp, your ears, your neck and the tops of your feet; and use protective balm on your lips, too. If you’re spending a fair amount of time outside, reapply it approximately every two hours, or after swimming or sweating (read the instructions on the bottle for reapplication tips).
    • Wear clothing that will also protect you from the sun. That includes light-weight, long-sleeve shirts and pants (with ultraviolet protection, if possible), a hat with a wide brim and sunglasses with UV protection.
    • Spend time in the shade. Especially between 10 a.m. and 2 p.m., when the sun’s rays are especially strong. The AAD says to seek shade “any time your shadow is shorter than you.”
  1. Avoid indoor tanning. Tanning beds, tanning booths, sun beds and sun lamps can potentially damage the skin by exposing you to UV rays. Over time, that could increase your risk for skin cancer, eye cancer and cataracts, according to the CDC, as well as burns and injuries. While many people perceive a suntan as an indication of good health, the CDC makes it clear that that is a myth: “Any change in skin color after UV exposure (whether it is a tan or a burn) is a sign of injury, not health,” says the CDC, in an article about reducing the risk for skin cancer.  

Preventing skin cancer isn’t complicated. But it does take a little education, awareness and a concerted effort to stay safe in the sun. In the grand scheme of things, the key is limiting your UV exposure. When you do that, you’ll lower your risk for sun damage. That means you can enjoy your time outdoors without worry.