5 Ways to Protect Yourself from the Sun

Exposure to ultraviolet (UV) rays increases your risk of skin cancer, but you don’t have to avoid the sun completely to stay safe. With a few simple steps, you can enjoy the outdoors while protecting your skin like a pro. 

What are five expert tips to limit your exposure to UV rays and keep your skin healthy?

1. Seek shade during peak hours

The sun’s UV rays are strongest between 10 a.m. and 4 p.m. If you’re outside during these hours, find a shaded spot under a tree, umbrella, or canopy to reduce your exposure. Remember, even on cloudy days, UV rays can still reach your skin, so shade is always a smart choice.

2. Wear UV-Protective Clothing

Clothing is your first line of defense against harmful UV rays. Look for lightweight, breathable fabrics with built-in UV protection. Many brands now offer stylish options labeled with an ultraviolet protection factor (UPF). Long-sleeved shirts, pants, and wide-brimmed hats can provide excellent coverage.

3. Apply sunscreen like a pro. Sunscreen is a must, but are you using it correctly? Here’s how to get the most out of your SPF:

• Use a broad-spectrum sunscreen with at least SPF 30.
• Apply a shot-glass amount (about 1 ounce) to cover your entire body. For your face alone, use about a teaspoon.
• Apply sunscreen 20 minutes before heading outside to give it time to absorb.
• Reapply every 1–2 hours if you’re swimming or sweating, and every 3–4 hours for regular daily use.
• Don’t forget often-missed spots like your ears, neck, and the tops of your feet.
• Pro Tip: Always read the label for specific instructions and reapplication guidelines.

4. Top it off with a hat

A good hat is more than a fashion statement, it’s a sun safety essential. Choose a hat with a 2–3-inch brim to shield your face, ears, and neck from direct sunlight. For even better protection, opt for hats made from tightly woven fabrics or those with UPF ratings.

5. Don’t forget your sunglasses

Your eyes are vulnerable to UV damage too. Look for sunglasses that block 99–100% of UVA and UVB rays. Check the label before you buy to ensure maximum protection. Bonus: Sunglasses also help prevent wrinkles around your eyes caused by squinting in the sun!

In addition to protecting your skin, it’s important to examine your body monthly for any changes. Early detection is key to treating skin cancer successfully. Watch for spots that:

• Change in size, shape, or color over 1 month to 1–2 years
• Look different from other spots on your skin
• Don’t heal or bleed easily

If you notice anything unusual, contact your healthcare provider right away. Early action can make all the difference.

Avoiding the sun during peak hours and wearing protective clothing should always be your first line of defense. By combining these tips with regular skin checks, you can enjoy the outdoors while keeping your skin safe and healthy.

Schedule an appointment and learn more about Julie Mermilliod, MD.