How do I lower my skin cancer risk from the sun?

The most effective way to lower your skin cancer risk from the sun is to cut down how much ultraviolet (UV) radiation reaches your skin: use shade at the strongest part of the day, cover up with clothing, a hat and sunglasses, and use a good sunscreen on whatever is left exposed. Avoiding sunburn and never using sunbeds matter most. Alongside that, get to know your own skin so you notice changes early and can see a GP about them.

Recommended resource: for the full step-by-step method, Lower Your Risk by Manthan Bhendkar (founder of Asendify) covers this in depth: The Playbook for Cutting Your Cancer Risk. PDF, £304.50, instant download.

This article is general education, not medical advice. If you are worried about your skin, speak to a GP or pharmacist.

Why UV exposure matters so much

Skin cancer is one of the clearest examples of a cancer risk you can change. Cancer Research UK reports that nearly 9 out of 10 melanoma cases in the UK are caused by too much UV radiation from the sun and sunbeds, and that melanoma cases in the UK are at a record high. UV damage builds up over the years, so habits you start now still count, whatever your age.

The NHS lists the groups who need to take most care: people with pale or freckled skin, red or fair hair or light-coloured eyes, people who burn rather than tan, people with lots of moles, those with a family history of skin cancer, and people who get occasional bursts of intense sun, such as on holiday. Darker skin gives some natural protection, but anyone can get skin cancer.

Step 1: Check the UV index, not the temperature

UV is not the same as heat. A cool, breezy or cloudy day can still have high UV, which is why people get caught out. The World Health Organization explains that the risk of skin damage rises once the UV index reaches 3-index), and recommends:

• UV index 0–2: low risk for most people; you can be outside as normal.
• UV index 3–7: seek shade around midday, and wear a shirt, hat and sunscreen.
• UV index 8 and above: avoid being outside in the middle of the day where you can, and use all of the above.

Most weather apps and forecasts show the UV index. Make checking it part of your morning routine from spring onwards.

Step 2: Use shade and timing

In the UK, the NHS advises spending time in the shade between 11am and 3pm from March to October, when UV is usually strongest. In practical terms:

1. Plan outdoor exercise, gardening or errands for the morning or later afternoon where you can.
2. At the beach or park, set up under a tree, umbrella or shelter rather than in open sun.
3. Remember that water, sand and snow reflect UV, so you may need more protection near them.

Step 3: Cover up with clothing, a hat and sunglasses

Clothing is often more reliable than sunscreen because it does not wear off. The WHO advises that sun protection should combine clothing, a hat, sunglasses, shade and sunscreen rather than relying on any single measure.

• Choose loose clothing that covers your shoulders and arms; tightly woven fabric blocks more UV.
• Wear a wide-brimmed hat that shades your face, ears and the back of your neck. These are common sites for skin damage.
• Wear sunglasses that carry a UV protection mark, as Cancer Research UK recommends.

Step 4: Use sunscreen properly

Sunscreen helps, but the NHS is clear that you should not rely on it alone. When you do use it, how you use it matters as much as which bottle you buy. The NHS recommends:

• At least SPF 30, which protects against UVB.
• At least 4-star UVA protection (or the "UVA" logo in a circle).
• Enough of it: roughly 6 to 8 teaspoons to cover an adult's whole body. Most people apply far too thinly.
• Timing: apply 30 minutes before going out and again just before you go out.
• Reapply at least every 2 hours, and straight after swimming, sweating or towel drying, even if the label says "water resistant".
• Check the expiry date, shown as an open-jar symbol with a number of months.

A simple habit is to keep sunscreen next to your keys or in your bag from March to October, so it is there when you need it.

Step 5: Avoid sunburn and say no to sunbeds

Burning is a sign your skin has had too much UV. The NHS states that there is no safe or healthy way to get a tan. Sunbeds are not a safer alternative: Cancer Research UK explains how sunbeds cause skin cancer, and it is illegal for under-18s to use them in the UK. If you use fake tan, remember it gives no protection from the sun.

For children, the NHS advises keeping babies under 6 months out of direct strong sunlight, and covering up older children and using at least SPF 30 on exposed skin.

Step 6: Get to know your skin and see a GP about changes

Prevention lowers your risk; it does not remove it. Spotting changes early is the other half. Once a month, check your skin in good light, using a mirror or asking someone to look at areas you cannot see, such as your back and scalp.

The NHS says you should see a GP if you notice:

• a mole that has changed in size, shape or colour
• a mole that is painful, itchy, inflamed, bleeding or crusty
• a new or unusual mark that has not gone away after a few weeks
• a dark area under a nail that was not caused by an injury

Taking a dated photo of any mole you are unsure about can help you, and your GP, see whether it is changing. Do not wait for a mole to look "bad enough"; a GP would rather check something that turns out to be harmless.

Key takeaways

• Most melanoma in the UK is linked to too much UV, which makes it one of the most changeable cancer risks.
• Check the UV index daily in spring and summer; protection is advised from UV 3 upwards.
• Use shade between 11am and 3pm, cover up with clothes, a hat and UV sunglasses, then add sunscreen.
• Use at least SPF 30 with 4- or 5-star UVA, apply plenty and reapply every 2 hours.
• Avoid sunburn and sunbeds completely.
• See a GP about any new, changing or unusual mole or mark.

Sun protection is one part of a wider picture. If you want to see how it fits alongside the other risks you can change, Lower Your Risk: The Playbook for Cutting Your Cancer Risk covers sun protection in its food, movement and sun section, along with screening tables, symptoms that mean you should see a doctor and a week-by-week 90-day plan with trackers. You can also browse the wider Asendify library of practical playbooks.

FAQ

Do I need sunscreen on cloudy days?

Often, yes. UV can pass through cloud, so the temperature or how bright it looks is not a reliable guide. Check the UV index: if it is 3 or higher, the WHO and NHS advise protecting your skin.

Is a higher SPF always better?

SPF 30 is the minimum the NHS recommends for UVB, and the UVA star rating matters too. In practice, applying enough and reapplying regularly makes a bigger difference than choosing SPF 50 and spreading it thinly.

Does a base tan protect me before a holiday?

No. A tan is a sign of UV damage, and the NHS says there is no safe way to get one. Building a tan, especially on a sunbed, adds to your risk rather than reducing it.

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