How to protect your skin from the sun

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May is Skin Cancer Awareness Month, and while this is quite literally always on my mind, I wanted to use this opportunity to talk about skin cancer, skin cancer prevention, and dispel some common myths about protecting your skin from the sun.

I keep my personal life quite private for the most part. But I do share my mom’s story quite a bit in hopes of saving others. For those of you who don’t know, my incredible mom has dealt with skin cancer since she was in her 20s. She grew up in Southern California, lathering her skin with baby oil. She just didn’t know the risks, nor did most people.

Sadly, this means she’s suffered from skin cancer for many, many years. My whole life, I’ve watched this battle.

And this year, she was diagnosed with malignant melanoma for the first time.

Up until now, she’s only ever had basal cell carcinoma and squamous cell carcinoma. And I don’t mean “only” to diminish her hardship or the severity of those two diagnoses at all. It’s still horrendous. She’s had countless biopsies, surgeries, and painful treatments. Horrific. But hearing “malignant melanoma” shook us to our core.

I think a lot of people underestimate skin cancer because it’s so common. We hear the phrase “skin cancer” all the time, and sometimes it almost gets treated casually compared to other cancers. But skin cancer is still cancer. Melanoma, in particular, can become deadly if it spreads.

At the same time, there is SO much misinformation online right now about sunscreen, tanning, and sun exposure. I’ve seen MAHA grifters claim sunscreen is toxic, other people say tanning is “healthy,” or insist you don’t need protection if you have darker skin or don’t burn easily. Part of me blames the early 2000s pop culture for brainwashing us to believe being pale was somehow undesirable; another part of me blames MAHA.

As someone who spends a ton of time outdoors, this kind of misinformation genuinely scares me because skin cancer is THE most common cancer.

So, I wanted to put together one resource that shares actual facts, clears up common myths, and hopefully encourages someone reading this to finally book that skin check or start wearing sunscreen more consistently.

Skin cancer stats 

Skin cancer is the most common cancer in the United States. 

According to The Skin Cancer Foundation:

• More people are diagnosed with skin cancer each year in the U.S. than all other cancers combined

• More than 9,500 people are diagnosed with skin cancer every single day

• About 1 in 5 Americans will develop skin cancer by age 70

• More than 2 people die of skin cancer every hour in the United States

• Having five or more sunburns doubles your risk for melanoma

The good news: When melanoma is detected early, the five-year survival rate is about 99%. And that’s why screening and early detection is SO critical.

One of the most important things to understand is that UV damage adds up over time. Every sunburn, every tanning bed session, contributes to cumulative damage to your skin cells and DNA.

I’m going to talk about some common myths around sun damage later on in this post, but I want to make sure I emphasize it up here as well: there is no “safe” way to tan. Tanning IS sun damage. 

Sun damage needs to be taken seriously, not minimized 

I think part of the problem is that so many of us grew up treating sunscreen like something optional, yet being tan was essential. Sunscreen was something you packed for vacations or pool days, not something you thought about during a cloudy hike, while driving, or sitting outside reading a book. And certainly not something you wear every day! 

Many of us also grew up with our friends being regulars at tanning salons. Pop culture made us believe being tan was the ideal state (hello, Jersey Shore).

There’s also a dangerous cultural narrative that only certain people need to care about skin cancer. That simply is not true.

While lighter skin tones generally face a higher overall risk, skin cancer can affect people of every skin tone and ethnicity. In fact, skin cancers in people with darker skin tones are often diagnosed later because of the myth that they are “immune” to skin cancer, which means it’s often worse when detected. 

How to help prevent skin cancer and protect your skin from sun damage

No prevention strategy is perfect, and nobody is going to protect their skin perfectly 100% of the time. We are SO lucky there is research that shows how we can help prevent this type of cancer because it’s one of the few types of illness where prevention is so effective. And the ways we can prevent skin damage are so minimally invasive and easy!

And I want to be clear, before we dive into it: I’m not trying to scare anyone or shame anyone. I just want you to be informed. 

Here are some of the most effective ways to help protect your skin.

Wear sunscreen

Yes, even every day. Yes, even indoors. Yes, even when it’s overcast.

When looking for a good sunscreen, look for:

• SPF 30 or higher

• Broad-spectrum protection (protects against UVA and UVB rays)

• Water-resistant formulas if you’ll be sweating or swimming

You need more sunscreen than you probably think you do. Most adults need about a shot-glass amount to fully cover their body. Remember, reapplication matters too! Sunscreen wears off, especially during outdoor recreation.

Some good sunscreens:

• Sun Bum

• Blue Lizard

• Supergoop

• Neutrogena

Wear protective clothing

This is actually more effective than sunscreen! There are a lot of different options for this, including: 

• Hats

• Sunglasses

• UPF clothing (like sun hoodies)

• Long sleeves

• And of course, seeking shade when possible

As someone who spends a lot of time hiking, camping, paddling, gardening, and outside in general, I rely heavily on physical sun protection because it’s easier to maintain for long periods outdoors. No reapplication, no slimy hands. 

Some great places to buy sun protective clothing:

• Sun Precautions

• Farmer's Defense

• Title Nine

• UV Skinz

• Columbia

• Coolibar

Avoid tanning and tanning beds

There’s no such thing as a “safe” tan. I grew up with this myth that everyone should “get a good base” going in order to avoid burning before a vacation. But a tan is still sun damage!!! Above all, though, indoor tanning dramatically increases skin cancer risk, especially for melanoma. 

Do a spray tan instead. Or sunless tanning lotion! There are so many great alternatives if you really want to look tan.

Learn your skin and keep a close eye

One of the best things you can do is to just become familiar with your own skin so you notice changes early.

Pay attention to:

• New moles

• Spots that change shape or color

• Sores that won’t heal

• Bleeding or itching spots

• Anything that looks noticeably different from surrounding moles

The American Academy of Dermatology recommends following the “ABCDE” signs of melanoma:

• Asymmetry

• Border irregularity

• Color variation

• Diameter larger than 6mm

• Evolving or changing over time

If something feels off, get it checked. Trust yourself. Trust your gut. There’s no harm in just getting a second set of professional eyes on a spot. Advocate for yourself!

Skin cancer FAQs & myth busting

If it’s cloudy, can I get sunburned?

Yes. Up to 80% of UV rays can pass through clouds. Snow can also reflect up to 80% of UV rays. You can absolutely get sunburned or accumulate UV damage on overcast days and in the winter.

Can you get sunburned indoors or through windows?

Yes. UVA rays can pass through windows, including in homes, offices, and cars. Daily exposure while driving or sitting near windows still adds up over time. Just incorporate sunscreen into your daily morning routine!

“I don’t burn, I just tan.”

A tan is still skin damage. Tanning happens because your skin is trying to protect itself from UV radiation after DNA damage has already occurred. You can still burn. And you can still get skin cancer. There is no healthy way to intentionally damage your skin for future protection.

Can Black people or non-white people get skin cancer?

Anyone can get skin cancer regardless of skin tone. While rates differ across populations (white people get skin cancer at a higher rate than those with highly-melanated skin), nobody is immune. Skin cancer in people with darker skin tones is often diagnosed later because symptoms are overlooked or dismissed, which means it’s sadly more severe sometimes when detected.

Is sunscreen toxic?

NO. This misinformation has exploded online lately, and it’s genuinely concerning (and dangerous!). UV radiation is a known carcinogen. Major dermatology and cancer organizations overwhelmingly support sunscreen use because it helps reduce skin cancer risk.

If you have concerns about ingredients, there are many mineral and chemical sunscreen options available. 

Please feel empowered by this, not afraid

I want to make something very clear: this post is not intended to make you afraid or feel shamed.

I literally built my life and career around spending time outside. I will never stop encouraging people to get outside. But part of loving the outdoors also means learning how to enjoy it sustainably and safely long term.

Wearing sunscreen is not vain. Skin checks are not overreacting. Taking UV exposure seriously is not fearmongering. It’s healthcare, the same as brushing your teeth or going to the eye doctor.

If you’ve been putting off a dermatologist appointment, this is your sign to make it.

Wear your sunscreen! Check your skin! And tell your friends to do the same.