It is a great feeling to have the wind blow through your hair and have the sunshine fall on your face. Several years ago when I lived in Denver I worked for a dermatologist. The mile high city is closer to the sun than the sea level cities. I can not tell you how many ladies came in with skin cancer on the top of their heads because they were out gardening, walking, taking their kids to the park, and so forth. And of course, back then, hairspray was used by everyone. When they got head sores or a little bump on the top of their heads they would come to the dermatologist for treatment.

Men, who played golf or had outdoor jobs, experienced the same symptoms. They were surprised to learn they had skin cancer and needed treatment immediately.

Walking early in the morning or in the evening should be safe for us to get our Vitamin D from the sun without the fear of skin cancer. However, in the heat of the very hot summer months everyone needs to protect their heads. Men who are privilege to have bald heads must be aware of protecting their skin from the sun at all times. It is an easy fix. Wear a hat!

If you are out walking and you think "I think I will go an extra mile today". I would encourage you to put in your backpack a head cover so it is there when you need it. There are many styles of walking hats and some are made to protect the back of your neck from getting sunburn. Do not put on a cotton fabric hat because your head will sweat. Look for the hats that breathe in a sports store or the sport department of your favorite store.


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We are constantly being told to avoid the sun as much as possible. We are told to cover up and nearly every skin product that we buy seems to contain sunscreen. However, now there is some evidence that a small amount of sun exposure may actually be healthy.

There are two most frequent reasons that we are told to avoid exposure to the sun are skin cancer and aging. This article is going to discuss some new studies on melanoma, how the situation may not be so straightforward, and some evidence that a small sensible amount of exposure to sunlight may have health benefits.

There are a number of types of skin cancer, with melanoma being the one that scares us. Other precancerous and cancerous lesions such as actinic keratoses, squamous cell carcinoma and basal cell carcinoma are much more common. These other types of skin cancer, particularly if they are detected early, are in most cases very treatable.

Is the rate of melanoma increasing or not?
An increasing rate of melanoma is often given as evidence for not getting sun exposure. Data collected has suggested that there has been quite a significant rise in the number of cases of that have been diagnosed.

However, a new study (Br. J. Dermatol. 161:630-4, 2009) suggests that the rates may not really be rising. This study found that diagnoses of Stage 1 have risen by about 50%, but the number of people with late stage, and number of deaths from melanoma has not risen significantly.

The authors conclude that the apparent increase in early stage diagnoses is due to more benign (non-cancerous) lesions being diagnosed as Stage 1. They think that there has been "diagnostic drift" and there should be development of better diagnostic criteria for deciding what is or is not Stage 1. Additionally, this suggests a second opinion may be a good idea upon diagnosis with melanoma.

If the incidence of melanoma is not rising as the research suggests, what effect does this have on recommendations for sun exposure?

Why do we need vitamin D? How does this vitamin impact melanoma?
When skin is exposed to moderate to strong sun, it makes pre-vitamin D (D3, cholecalciferol). This process is very tightly regulated, once enough has been made, the body will break down the extra in the skin. The pre-vitamin is converted, as required, to the final form by the liver and kidneys. Generally our diet, even when eating fortified foods does not contain sufficient of this vitamin.

Vitamin D is important for a number of body processes. A deficiency results in a weaker immune system, higher blood pressure, osteoporosis and a range of other poor health conditions. As discussed below, Vitamin D seems to play a role in cancer prevention.

Additionally, new research compared the level of vitamin D, at the time of diagnosis, to the outcomes of those diagnosed with melanoma. Those with higher levels of the vitamin had thinner tumors and a better survival rate. (J. Clin. Oncol. Sept 21 epub ahead of print; Newton-Bishop et al.) This researchers did not differentiate between those who got more sun exposure and those who took supplements. However, this is certainly another piece of evidence for the benefits of not being vitamin D deficient. Hopefully the researchers are analyzing their data further, to establish if the source of vitamin D is important.

Does some sun exposure equal less overall cancer risk?
It has been known for many years that there the overall rate of many cancers cancer drops moving closer to the equator, from the more temperate latitudes. Cancers for which there is a lower incidence include breast, colon, ovarian and prostate. This suggests that those exposed to sun on a daily basis may have more protection against cancer.

Interestingly, when looking at populations in countries at different latitudes there are often similar ranges of vitamin D levels in the bodies of those with high levels of sunlight and those who live in regions with less sunlight. (This could be due to the supplementation of foods in the higher latitudes.) However, there is still the gradient of cancers. This suggests that is not just vitamin D that is key but the making of the vitamin is made by the body is important (PNAS 105:668-73, 2008).

In Australia for many years there has been a very aggressive campaign to get people to get much less sun exposure. The campaign is called Slip-Slop-Slap, which is slip on a shirt, slop on sunscreen and slap on a hat. The campaign was started in 1981 and is now part of the culture. However, the (apparent) incidence of melanoma has continued to increase (though the incidence of squamous cell and basal cell carcinomas have decreased). This increase is thought to be due to more of the population becoming vitamin D deficient since now many are getting little or no sun exposure on the skin.

Sensible sun exposure
If you get little or no sun, should you start to get more? This is for you to decide. If you decide that you want to get your vitamin D from the sun, the key is sensible sun exposure. The current guidelines suggest 10 to 15 minutes, twice per week, on part of the body, in the summer when UV levels are high, and proportionally more in the winter. The body parts can be arms, back, tummy, legs - it does not have to be the face. Sitting out for extended periods in the sun is definitely more harmful than getting no exposure at-all. Make any sun exposure that you get sensible.

In conclusion
The incidence of melanoma may actually not be rising. The apparent increase may be due to more benign lesions being classed as Stage 1.

Perhaps, the current advice that any and all sun exposure is bad, may soon be revised, and medicinal doses of sun prescribed.

An increasing number of pieces of evidence suggest that we may actually be healthiest if we get small amounts of sensible sun exposure.

Judith Airey, PhD, is a biomedical researcher who is interested in all aspects of health, and additionally how some of them relate to aging.



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Why do we need special clothing for UV protection? UV or ultraviolet radiation is part of the sun's radiation that we receive as sunlight here on earth. Ultraviolet rays which are of concern to us as human beings can be separated into UVB and UVA. Until recently UVB rays were recognised as the strongest part of ultraviolet radiation and mostly responsible for producing sunburn and skin cancer. However, recent studies at Sydney University in Australia, found that UVA rays, that penetrate more deeply into the skin do more harm. This is more likely to be the cause of skin cancer. UVA has long been known to cause premature aging of the skin. This is caused by reducing its elasticity and strength, resulting in wrinkles, thinning, variations in pigmentation and broken capillaries. Both UVB and UVA rays can cause damage to the skin. Wearing clothing for UV protection is one of the best ways to avoid the sun's damaging ultraviolet rays.

It is known that a certain amount of exposure to the sun is necessary to synthesise vitamin D within our bodies. This is for the prevention of rickets, for healthy bone growth and, in its active form, is an important hormone in regulating cell growth. It is also known that short term and long term exposure to UVB and UVA radiation can have serious consequences for human health. A good suntan was and is still looked upon as a sign of good health, whereas, the opposite is probably true. Over exposure to the sun can cause sunburn which is a mild form of radiation burn. It is estimated that one third of the time it takes for sunburn to occur, can significantly inhibit the action of the immune cells in the skin. This could compromise the body's immune system and its ability to fight skin cancer.

What precautions can we take to protect ourselves from UVB and UVA ultraviolet rays whilst at the same time having sensible exposure to synthesise vitamin D within our bodies? Many forms of protection are available. It is thought that a combination of measures is best.

* Wear clothing for UV Protection with a certified UPF label (Ultraviolet Protective Factor). UPF 30 will protect the wearer against 97% of destructive rays.

* Avoid sun exposure in the hottest part of the day 10am to 3pm. This will effectively reduce the amount of sunlight received by up to 60%

* Use shade as much as possible but be aware of reflected sun rays from sand, water, snow and concrete buildings etc.

* Use a "broad spectrum" sunscreen with an SPF 30 (Sun Protective Factor). That way you will be protected against both UVB and UVA rays. Reapply every 2 hours.

* Wear a wide brimmed hat (4 inches is good) and sunglasses (for UV protection of the eyes) that have a certified UPF label. Wrap around sunglasses may provide greater protection.


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Skin cancer is a killer. This is a proven fact which is borne out by the millions of deaths that occur each year on account of it. The problem of global warming has indeed depleted the ozone layer which means that the harmful UV rays of the sun percolate in and affect people who are exposed to these rays for extended periods of time. It is true that the problem of world pollution has reached such alarming proportions that one can really not go to the beach and sun oneself for long periods of time, without having a fear that one would get skin cancer.

As the sun is the largest source of skin cancer, it follows naturally that preventing exposure to the sun would naturally be the most effective means of preventing skin cancer. For instance experts say that it is advisable to avoid going into the sun without adequate protection between 11 am to 4 pm when the sun's rays are most direct. Similarly, one has to be generous with applying sun tan lotion which keeps the sun's UV rays out decisively. There are so many kinds of lotions that are available in the market nowadays. One should be careful to ascertain that the sun tan lotion that one is using is as good as it is touted or advertised to be.

When you walk out on a cloudy day, you may think that the sun's rays are hidden. But the UV rays of the sun do percolate or filter through even the cloud cover, which can lead to a sun burn on an ostensibly cloudy day. When you move out during the say, do make sure to use hats or even umbrellas to protect yourself from the direct and strong rays of the sun as these can be very harmful for your health.



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If you spend time in the sun it's wise to check your body occasionally for signs of skin cancer. This is the number one cancer affecting millions of people each year. A at home self check is easy to do and early detection is the best way to prevent this cancer from spreading. You'll learn a few different methods to do this as you keep reading.

Starting The Exam

It's simple, you start with a full length mirror and also a small hand mirror. The first thing you want to do is look at yourself in the mirror and note any freckles, blemishes or moles that currently exist. Next sit down and check your legs, thighs, back of legs and feet. Be sure to check the bottoms of your feet too. Use the hand mirror to view places your not able to clearly see like the back of your legs.

Check your lower back, scalp, upper back and other places that sun exposure is prominent. It's good to note on paper the markings on your skin so your able to compare this to future check-ups.

What To Look For

The cancerous cells most commonly found on the neck, head, arms, hands and face are called Basal and squamous cell cancers.

Basal Cells - these cells have two distinctions, one can look flat and firm with small pale areas and the other can be raised. They have a pinkish red color, a bit shiny and may tend to bleed. They also may have blood vessels that look abnormal, such as discoloration with blue, brown or black areas. You might also find enlarged basal cells with unusual crusted areas.

Squamous Cells - these cells are more distinguished by looking like growing lumps. These too have 2 appearances, one can be rough, scaly or crusted or they may look reddish and flat.

Commonly these cells start as flat blemishes that don't look abnormal until you do a self exam and notice the changes. That's the whole point to these self exams, knowing your body.

Over time your skin will have imperfections for various reasons and most times there is never any change, but skin cancer cells can change slowly. They can also spread and become a serious problem if you don't do a periodical self exam.

For more information about skin cancer.

Go to the Skin Cancer News for more information and alternatives on this subject. You can get a bigger picture about cancer at the Cancer Network

It's time to take back your Health. It's time to enjoy life again and it's your time to find out about all the choices you have for Good Health.



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