How to be sun smart in the great outdoors

We love the sun in Australia, there’s no doubt about that, but if you spend a lot of time outdoors whether for work or recreation, the sun can also be the biggest enemy to your health.

A baseball cap, a bit of sunscreen and a "She'll be right, mate" attitude just won't cut the mustard these days.

Consider this: Spending a lot of time outdoors can mean you receive up to five to 10 times more solar ultraviolet (UV) radiation exposure than those who prefer indoor pursuits, which puts you at a significantly higher risk of developing skin cancer.

"In terms of cases of cancer, that translates into around 200 melanomas and 34,000 other skin cancers each year," said chair of Cancer Council Australia's National Skin Cancer Committee, Heather Walker.

Therefore, general sun smart advice for the general population won’t cut it for the outdoor worker or recreational enthusiast.

According to the Cancer Council, sun protection is generally required when the UV Index reaches three and above but, because UV damage accumulates over time, people who spend a lot of time outdoors should use sun protection ALL THE TIME – even when the UV Index is below three, and in states like Victoria where you might think you can have 'time off' in winter.

"A hot day generally triggers people’s sun protection decisions, but it's very important that we don't mix up heat and UV radiation," Walker said.

"We're associating different aspects of the sun's radiation," she said.

"Ultraviolet radiation is at one end of the spectrum, and infrared radiation, which is heat, is at the other end of the spectrum.

"Both come from the sun, but they're quite different things, and UV can be high even when it's cool or cloudy.

"That's exactly why we are recommending outdoor workers use sun protection all the time, because people can still get burned and suffer damage to their skin at lower levels for extended periods. So that risk is cumulative."

Walker says it's also important to realise that, while both heat and UV radiation come from the sun and both tend to be higher in the summer months, heat can keep rising into the afternoon but UV always peaks in the middle of the day.

"UV radiation can't be seen or felt," she added. "So it's kind of a silent killer, really."

Sunburn is an obvious sign that you've overdone your exposure, but it's actually your skin's way of telling you that you've gone too far.

Less obvious, and even seen by many as a healthy sign, is a tan – which most outdoorsy types will have because the UV in Australia is so high so much of the time.

"Even having tanned skin is a sign that your skin is desperately trying to protect itself from further damage," Walker said. "So that means the cells have already suffered some damage.

"Essentially, don't wait until you're sunburnt to think that you've overdone it. UV can do damage even if you can't see or feel that damage."

It's a harsh fact that skin cancer can be fatal if left untreated, but it can be successfully treated if found early.

With this in mind, it's essential to know what your skin normally looks like so you're able to notice anything unusual – such as a spot that has changed in shape, colour or size or is itchy or bleeding.

"Look for anything that's changed, anything that looks different to other spots on your skin, and get it checked straight away," Walker said. "Chances are it is nothing, but it could really save your life."

She also warned against relying purely on annual clinic-based skin checks for abnormalities and to be vigilant all year round – especially since melanomas can grow and become deadly in as little as six weeks.

“That advice does change when people are at particularly high risk," Walker said.

"So, people with fair skin, people with a family history of skin cancer, or those with a personal history of skin cancer should speak to their doctor to develop a surveillance plan around their skin.

"But for everybody else, get to know your skin and anything that's new or changed, and get it checked."

If you notice that something has changed on your skin, your GP should be your first point of contact.

Local doctors are well trained to deal with skin cancer cases and will see a lot of it – in fact it is believed around a million GP consultations in Australia every year are skin-cancer related.

Walker said skin clinics might be a convenient option if you're finding it hard to get an appointment with your GP, but warned the experience might differ depending on which clinic or staff member you dealt with.

"They're really variable in terms of what they offer, and in terms of the qualifications of the staff running them. So, while they can be good options, we generally advice to just go to the GP."

There are several forms of sun protection you need to consider: clothing, sunscreen, broad-brimmed hats, shade and sunglasses. They should ideally be used in unison, though this isn't always possible depending on the activity.

It's also important that all skin is covered. While some might find it to be a nuisance due to the heat, it is absolutely essential to save your skin and life.

"One thing that we often hear from our GPs is that there are certain parts of the body where people are particularly exposed," Walker said.

“They're often seeing people who work outdoors with cancers on their ears, or on their scalp.

"So often people might use caps, thinking that they'll protect them, when actually they don't offer that much protection.

“It's almost a false sense of security.

"In terms of sun protection, a baseball cap or a hard-hat won't cut it, though there are attachments you can get for hard-hats so that you're not compromising on safety."

The Cancer Council said there are five steps that should be followed, with the first step trying to reduce your exposure to UV radiation before relying on other protection.

These are the five steps in detail:

1. Wear sun-protective clothing

2. Use sunscreen

3. Wear a shady hat

4.  Seek shade

5. Wear close-fitting, wrap around sunglasses

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