Keeping Safe in the Sun
A Wellness Guide for Everyone
Published by Life and Mind Coaching Academy | 27 May 2026
Every year, as the days grow longer and the sun climbs higher in the sky, many of us welcome the warmth with open arms. Sunshine lifts our mood, encourages us outdoors, and supports our physical health in meaningful ways. Yet the sun — for all of its gifts — also carries risks that are too important to overlook.
Skin cancer is the most common cancer in the United Kingdom, and the vast majority of cases are directly linked to ultraviolet (UV) radiation from the sun and from artificial sources such as sunbeds (Cancer Research UK, 2023). The good news is that with the right knowledge and a few consistent habits, sun damage is largely preventable.
This guide is for everyone: parents wanting to protect their children, adults looking to maintain their long-term skin health, and wellness professionals who support others in making informed lifestyle choices. Whether you spend long hours outdoors or simply walk to work each day, sun safety is a year-round act of self-care.
Understanding UV Radiation
Before we explore how to protect ourselves, it helps to understand what we are protecting against. The sun emits two main types of ultraviolet radiation that reach the Earth's surface.
UVA radiation penetrates deep into the skin's layers. It is responsible for premature ageing, the breakdown of collagen and elastin, and plays a significant role in the development of skin cancer. UVA rays are present throughout the year and can pass through glass — meaning you are exposed even while sitting indoors near a window or travelling in a car.
UVB radiation affects the outer layers of the skin and is the primary cause of sunburn. It is more intense during the summer months and at higher altitudes, but it can still cause damage on overcast days.
Both types of radiation contribute to DNA damage in skin cells, which over time can lead to mutations and the development of skin cancer (World Health Organization, 2017).
💡 Did You Know? Up to 80% of UV rays can pass through light cloud cover. A cloudy sky does not mean a safe sky. Sun protection should be applied every day, regardless of the weather (Cancer Research UK, 2023).
The Risks of Unprotected Sun Exposure
The consequences of prolonged or unprotected UV exposure range from short-term discomfort to serious, life-altering illness.
Sunburn Sunburn is an acute inflammatory response to UV damage. Even a single episode of severe sunburn can double an individual's risk of developing melanoma later in life (British Association of Dermatologists, 2021). Children are particularly vulnerable, as their skin is thinner and more sensitive than adult skin.
Premature Skin Ageing Repeated sun exposure accelerates the appearance of fine lines, wrinkles, and pigmentation changes — a process known as photoageing. Studies suggest that up to 90% of visible skin ageing is attributable to UV exposure rather than chronological ageing (Flament et al., 2013).
Eye Damage The eyes are also susceptible to UV damage. Long-term exposure increases the risk of cataracts, macular degeneration, and photokeratitis — a painful condition that can occur on sunny beaches and in open water as well as in snowy environments (WHO, 2017).
Skin Cancer There are three main types of skin cancer:
- Basal cell carcinoma (BCC) — the most common form, slow-growing and rarely spreading to other parts of the body, but requiring prompt treatment.
- Squamous cell carcinoma (SCC) — more likely to spread than BCC if untreated, often appearing as a firm, red nodule or a flat sore with a scaly crust.
- Melanoma — the most serious form of skin cancer, capable of spreading rapidly to other organs. Early detection is critical to survival outcomes.
In the UK, around 17,500 new melanoma cases are diagnosed each year, and over 2,300 people die from the disease annually (Cancer Research UK, 2023). These are not abstract statistics — they represent real people, many of whom might have reduced their risk significantly through consistent sun protection.
Essential Sun Safety Habits
Protecting yourself from the sun does not require complicated routines or expensive products. The following practices, applied consistently, make a significant difference.
1. Apply Sunscreen Every Day
Choose a broad-spectrum sunscreen that protects against both UVA and UVB rays with a Sun Protection Factor (SPF) of at least 30 for everyday use, and SPF 50 for extended outdoor activities, holidays, or high-UV environments.
- Apply generously to all exposed skin at least 15 to 30 minutes before going outdoors.
- Reapply every two hours when outside, and immediately after swimming, sweating, or towelling dry.
- Do not forget commonly missed areas: the ears, back of the neck, tops of the feet, and the lips — use an SPF lip balm.
- A typical adult requires approximately six to eight teaspoons of sunscreen to cover the body adequately. Most people apply far less than this.
👨👩👧 For Parents and Carers: Children under six months of age should be kept out of direct sunlight entirely. For older children, apply a high-SPF, fragrance-free sunscreen and reapply frequently. Make sun safety a fun and normal part of the daily routine so that children grow up with healthy habits (NHS, 2023).
2. Seek Shade During Peak UV Hours
In the UK, UV radiation is strongest between 11am and 3pm from March through to October. During these hours, wherever possible:
- Seek natural shade under trees or canopies.
- Use a parasol or umbrella in open spaces.
- Plan outdoor activities for the morning or late afternoon.
Remember that UV rays reflect off surfaces such as water, sand, snow, and concrete — increasing exposure even when you are not in direct sunlight.
3. Cover Up
Clothing is one of the most effective forms of sun protection. When spending extended time outdoors:
- Wear tightly woven, dark or bright-coloured fabrics, which offer greater UV protection than light, loosely woven materials.
- Opt for long sleeves and trousers or skirts when practical.
- Choose a wide-brimmed hat that covers the face, ears, and back of the neck.
- Look for clothing with a UPF (Ultraviolet Protection Factor) rating for guaranteed protection.
4. Protect Your Eyes
Sunglasses are not merely a fashion accessory. Choose a pair that:
- Carries a CE mark or UV400 label, indicating they block at least 99% of UVA and UVB radiation.
- Provides wraparound coverage to minimise light entering from the sides.
- Is worn consistently when outdoors, even on overcast days.
5. Avoid Sunbeds
Sunbeds emit concentrated UV radiation — sometimes at levels significantly higher than midday summer sun. Their use before the age of 35 increases the risk of melanoma by 59% (International Agency for Research on Cancer, 2007). There is no such thing as a safe tan from a sunbed. If you enjoy a sun-kissed appearance, choose a reputable self-tanning product as a safe alternative.
6. Check the UV Index
The UV Index is a scale from 1 to 11+ that indicates the strength of UV radiation on a given day. Most weather apps and the Met Office website display the daily UV index for your area.
- UV Index 1–2 (Low): Minimal protection needed for most people.
- UV Index 3–5 (Moderate): Apply SPF and seek shade during peak hours.
- UV Index 6–7 (High): Sun protection essential.
- UV Index 8 and above (Very High to Extreme): Take all precautions and minimise outdoor exposure between 11am and 3pm.
Skin Cancer Awareness: Know Your Skin
Early detection of skin cancer dramatically improves treatment outcomes. The earlier melanoma and other skin cancers are identified, the greater the chance of successful treatment.
Performing a Skin Self-Examination
Get into the habit of checking your skin from head to toe once a month. Use a full-length mirror and a hand mirror for hard-to-see areas such as the scalp, back, and backs of the legs. Look for:
- Any new moles or growths.
- Changes in the size, shape, colour, or texture of existing moles or lesions.
- Sores that do not heal within a few weeks.
- Any spot that bleeds, itches, or crusts persistently.
🔍 The ABCDE Rule for Moles A — Asymmetry: One half does not match the other. B — Border: Edges are irregular, ragged, notched, or blurred. C — Colour: Variation in colour — shades of brown, black, pink, red, white, or blue within one lesion. D — Diameter: Larger than 6mm, roughly the size of a pencil eraser — though melanomas can be smaller. E — Evolving: Any change in size, shape, colour, or any new symptom such as bleeding or itching.
If you notice any of these signs, contact your GP promptly. Do not wait and see.
If you are concerned about any changes to your skin, speak to your GP or ask for a referral to a dermatologist. Do not hesitate — early action saves lives.
Sun Safety for Specific Groups
Children and Young People Children's skin is more delicate and more susceptible to UV damage than adult skin. Habits formed in childhood set the foundation for lifelong sun safety. Schools, nurseries, and early years settings have a vital role to play in educating children and modelling consistent sun protection behaviour.
Older Adults As we age, the skin's natural ability to repair UV-induced damage diminishes. Older adults are at increased risk of developing skin cancers, and some medications — including certain blood pressure drugs and antibiotics — can increase photosensitivity. If you take regular medication, consult your GP or pharmacist about whether you have an increased risk of sun sensitivity.
Darker Skin Tones While melanin does offer some natural protection against UV radiation, it does not make darker skin tones immune to sun damage or skin cancer. Individuals with darker skin are less likely to be diagnosed early because skin changes may be harder to detect, resulting in poorer outcomes. Sun protection is important for everyone, regardless of skin tone (British Association of Dermatologists, 2021).
People with Fair or Sensitive Skin Those with fair skin, red or blonde hair, and light-coloured eyes are at higher risk of sunburn and skin cancer. Extra vigilance, higher SPF factors, and more frequent reapplication are particularly important for this group.
The Mental Wellbeing Dimension
Sun safety is not only a physical health matter — it intersects with our emotional and psychological wellbeing in important ways.
Sunshine plays a well-documented role in supporting mental health. Exposure to natural light helps regulate our circadian rhythms, supports the production of serotonin, and has been linked to reduced symptoms of depression and anxiety (Young, 2007). Seasonal Affective Disorder (SAD), a form of depression associated with reduced daylight, affects an estimated 2 million people in the UK.
The key is balance. We can enjoy the benefits of sunshine while still protecting ourselves from its harmful effects. Sun safety and sun enjoyment are not in opposition — they are complementary. Wearing sunscreen and covering up does not mean staying indoors. It means being outdoors wisely.
As wellness advocates and educators, we encourage a perspective that celebrates time in nature and the outdoors as restorative and joyful, while ensuring that every outing is a protected one.
Final Thoughts
Keeping safe in the sun is one of the most straightforward and impactful things you can do for your long-term health. It requires no significant lifestyle overhaul — simply a handful of consistent, mindful habits: applying your SPF each morning, seeking shade at peak hours, covering up when needed, protecting your eyes, and checking your skin regularly.
Sun protection is an act of self-respect. It is a quiet, daily commitment to your future self. And when we model these behaviours — for our children, our clients, our communities — we contribute to a culture of wellness that extends far beyond our own skin.
This summer and every season that follows: go outside, feel the warmth, enjoy the light — and do so safely.
References
British Association of Dermatologists. (2021). Sun and skin cancer. https://www.bad.org.uk
Cancer Research UK. (2023). Skin cancer statistics. https://www.cancerresearchuk.org/health-professional/cancer-statistics/statistics-by-cancer-type/skin-cancer
Flament, F., Bazin, R., Laquieze, S., Rubert, V., Simonpietri, E., & Piot, B. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology, 6, 221–232. https://doi.org/10.2147/CCID.S44686
International Agency for Research on Cancer. (2007). The association of use of sunbeds with cutaneous malignant melanoma and other skin cancers: A systematic review. International Journal of Cancer, 120(5), 1116–1122.
National Health Service. (2023). Sunscreen and sun safety. https://www.nhs.uk/live-well/seasonal-health/sunscreen-and-sun-safety/
World Health Organization. (2017). Radiation: Ultraviolet (UV) radiation and skin cancer. https://www.who.int/news-room/q-a-detail/radiation-ultraviolet-(uv)-radiation-and-skin-cancer
Young, S. N. (2007). How to increase serotonin in the human brain without drugs. Journal of Psychiatry and Neuroscience, 32(6), 394–399.
Life and Mind Coaching Academy | www.lifeandmindcoaching.com | Your journey. Your way. Always.