As we dive into another Aussie summer, it’s important to have an honest conversation about the sun.

We’ve been told to “Prepare for anything” with unpredictable levels of heat heading our way shortly.

The Australian sun is one of the harshest in the world. With just five sunburns more than doubling your risk of melanoma, and with two in three Australians likely to be diagnosed with skin cancer in their lifetime, sun safety is something none of us can afford to ignore.

Now, while we can urge you to wear sunscreen every day (and really, you should), I know not everyone is diligent about it.

So, let’s talk about what you can do to protect yourself this summer, even if sunscreen isn’t always top of mind.

Small Choices, Big Payoff

If you're not one to rely on sunscreen alone, sun avoidance is key. Here’s the thing about sun damage – it’s cumulative.

It’s not just the result of one bad burn; it’s all the little bits of exposure you get every day.

Whether it’s choosing to sit in the shade instead of direct sunlight or avoiding going outside during peak UV hours, those small decisions can add up.

Try to limit your time outdoors during midday, and if you are out and about in peak UV, keep it short and utilise multiple methods of sun protection.

Between 10 am and 4 pm, when the UV index is at its highest.

A non negotiable is avoiding tanning – despite what many think, a tan is not a sign of health, but of skin damage and skin cells in trauma.

Slip, Slop, Slap, Seek, Slide

The Cancer Council has been telling us for years to Slip, Slop, Slap, Seek, and Slide, and for good reason. Let’s recap, because the age old advice has been periodically updated over the years.

Sun Safety 101:

1. Slip on protective clothing that offers good UV protection. Long sleeves and pants made from tightly woven fabric can block out a significant amount of harmful rays, or you can explore UPF clothing from Uniqlo or Solbari.

2. Slop on sunscreen and don’t skimp. To get the SPF protection advertised, you need to apply sunscreen generously. Go for SPF50 or SPF50+, and remember to reapply often, especially if you're swimming or sweating.

3. Slap on a hat. A broad-brimmed hat is ideal, offering shade to your face, neck, and ears. There are plenty of stylish, sun-safe options available these days, so no need to worry about looking daggy.

4. Seek shade whenever possible, particularly during the middle of the day when the sun is at its strongest. Even if you're just walking down the street, try to stick to the shady side.

5. Slide on sunglasses that meet Australian standards for UV protection can help prevent damage to your eyes and the delicate skin around them.

Know the Signs of Skin Cancer

Being sun-safe isn’t just about preventing burns – it’s also about keeping an eye on your skin.

Skin cancer can be sneaky, so knowing what to look out for is crucial.

The ABCDEs of skin cancer are a simple way to remember what to watch for.

The below is shared in line with the Cancer Council guidelines:

• A is for Asymmetry – If a spot or mole doesn’t look the same on both sides, that’s a warning sign.

• B is for Border – Spots with irregular, notched, or spreading edges should be checked by a doctor.

• C is for Colour – Be wary of moles or spots that have multiple colours, like black, blue, red, white, or grey.

• D is for Diameter – Keep an eye on spots that are getting bigger over time, especially those larger than a pencil eraser.

• E is for Evolving – If a spot is changing in size, shape, or colour, it’s time to see a professional.

Regular skin checks with your GP are essential, especially if things are changing. Many clinics offer 100% bulk-billed skin checks, so don’t let the worry of cost get in the way.

It’s not just about checking new spots – you should also monitor any changes to moles or freckles you already have.

The Cancer Council has a handy guide on how to do a self-examination at home.

If you’re extra spotty or have a history of skin cancer in the family, you can consider doing a Mole Map.

Understanding the UV Index

You might hear people talk about the UV index, but what exactly is it? UV, or ultraviolet, radiation is a type of energy produced by the sun, and it’s what causes sunburns, skin ageing, and skin cancer.

The UV index is a scale that measures the strength of the sun’s UV rays, and it’s not always related to how hot or sunny it feels outside.

For example, on a cloudy day in summer, the UV index can still be dangerously high, while on a clear day in winter, it might be low.

That’s why checking the UV index is crucial – you can’t always rely on the weather to know how intense the sun’s rays are.

Here’s a quick breakdown of the UV index:

• Low (1-2) – Minimal protection is needed.

• Moderate (3-5) – Sun protection is recommended, especially during midday.

• High (6-7) – Sun protection is essential; use sunscreen, hats, and sunglasses.

• Very High (8-10) – Extra precautions are necessary, as unprotected skin can burn quickly.

• Extreme (11+) – Take every possible precaution, as unprotected skin can burn within minutes.

In Australia, the UV index during summer often reaches extreme levels (11+), so it’s important to be aware of it, even on overcast days.

To stay informed, you can download the SunSmart app, which provides up-to-date UV index readings and sun protection recommendations.

Small Steps to Stay Safe

At the end of the day, sun safety isn’t just about avoiding a painful burn – it’s about reducing your risk of skin cancer and taking care of your skin for the long haul.

Whether it’s slipping on a long-sleeved shirt, applying sunscreen more generously, chucking a bucket hat in your bag or just finding some shade, these small actions can make a big difference.

Remember, the best sunscreen is the one you’ll actually use. So if you need help finding a sunscreen that suits your skin type or budget, don’t hesitate to ask for recommendations below!

Stay safe, enjoy the summer, but always be sun smart!