There’s nothing quite like summer on the Great Lakes coast. Long days at the beach, boats out on the water, kids in the surf, and the kind of weather that draws all of us outdoors. It’s one of the best things about living here. But it comes with a catch, and it’s one worth taking seriously. As the warmer months arrive, so do some of the highest levels of UV radiation in the world.
We wrote recently about why winter is a great time for a skin check. Now, with spring here and summer close behind, the focus shifts to prevention. Here’s what you need to know to enjoy the season while keeping your skin protected, whatever your age.
Australia’s UV Problem
Australia has the highest rate of skin cancer in the world. Two in three Australians will be diagnosed with some form of skin cancer in their lifetime, and around 2,000 Australians die from it every year. The overwhelming majority of these cases are preventable, because more than 95 percent of skin cancers are caused by exposure to UV radiation from the sun.
Living on the NSW coast puts us squarely in the firing line. In our part of the world, UV levels reach the point where they can damage unprotected skin from around September right through to April. During the peak of summer, UV levels on the mid-north coast regularly hit “very high” and “extreme” readings. That’s a lot of the year where sun protection isn’t optional, it’s essential.
The tricky part is that UV radiation is invisible. Unlike the sun’s warmth or brightness, you can’t see or feel UV. That means your skin can be taking damage on a mild, overcast spring day just as easily as on a scorching hot one. Plenty of people are caught out this way, assuming that because it isn’t hot, they’re safe. They’re not.
Understanding the UV Index
The single most useful tool for sun protection is the UV Index. It’s a simple scale that measures the strength of UV radiation at any given time, and it tells you exactly when you need to protect your skin.
The key number to remember is three. Whenever the UV Index reaches 3 or above, sun protection is recommended. Below 3, you generally don’t need protection unless you’re outdoors for extended periods or near reflective surfaces like water or sand, both of which we have plenty of around here.
Unfortunately, research shows that only about one in six Australians has a strong understanding of the UV Index, despite how valuable it is. The good news is that checking it is easy. The free SunSmart Global UV app gives you real-time and forecast UV levels for your exact location, and it can send you a daily alert telling you the hours when sun protection is needed. The Bureau of Meteorology also publishes UV forecasts. Making a habit of checking it, the same way you’d check the weather or the surf, is one of the easiest ways to stay ahead of sun damage.
The Five Steps of Sun Protection
You’ve probably grown up with “Slip, Slop, Slap.” Over the years it’s grown into five steps, and together they offer the best possible protection when the UV is 3 or above. Here’s how to make the most of each one.
- Slip on protective clothing: Choose clothing that covers as much skin as possible. Collared shirts with longer sleeves, and longer shorts or skirts, all make a real difference. Closely woven fabrics offer better protection than loose weaves. If you’re heading to the beach, a rash vest is a great way to protect your back and shoulders while swimming.
- Slop on sunscreen: Use a broad-spectrum, water-resistant SPF 50 or SPF 50+ sunscreen. Apply it generously to clean, dry skin around 20 minutes before you head outdoors, and don’t skimp. Most people apply far less than they need. Reapply every two hours, and always after swimming, sweating or towelling off. Remember that sunscreen is a last line of defence, not a licence to stay in the sun longer. It works best alongside the other four steps.
- Slap on a hat: A broad brimmed or bucket hat that shades your face, neck and ears offers far more protection than a cap, which leaves your ears and the back of your neck exposed. These are common spots for skin cancers to develop, precisely because they’re so often missed.
- Seek shade: Make use of trees, umbrellas, and covered areas, especially during the middle of the day when UV is at its strongest. In our region, UV levels peak between around 10am and 3pm through the warmer months. Planning outdoor activities for earlier in the morning or later in the afternoon can make a big difference. If your shadow is shorter than you are, the UV is strong and you should be protected.
- Slide on sunglasses: UV damages your eyes as well as your skin. Wrap-around sunglasses that meet the Australian Standard protect your eyes and the delicate skin around them. This step is easy to forget, but it matters.
The important thing to understand is that no single step is enough on its own. Used together, they give you strong, reliable protection.
Protecting Children
Sun protection matters at every age, but it’s especially important for children. Sunburn in childhood significantly increases the risk of skin cancer later in life. In fact, as few as five serious sunburns during your early years can almost double your lifetime risk of melanoma.
The habits children learn young tend to stay with them, so building sun protection into everyday routines is one of the best things you can do for their long-term health. Make hats and sunscreen a normal part of getting ready to go outside, pack a rash vest for beach and pool days, and try to schedule outdoor play outside the peak UV hours where you can. Babies under 12 months should be kept out of direct sun altogether wherever possible.
Many local schools and early childhood centres follow SunSmart policies, which is a great support, but the habits set at home are just as important.
What About Vitamin D?
A question we’re often asked is whether all this sun protection puts you at risk of vitamin D deficiency. It’s a fair question, because our bodies do make vitamin D through sun exposure.
For most people, the answer is reassuring. When UV levels are 3 or above, most Australians get all the vitamin D they need through the small amounts of incidental sun exposure that come with everyday activities, like walking to the car or hanging out the washing. You don’t need to deliberately expose yourself to the sun, and doing so simply increases your skin cancer risk without adding any real benefit. Evidence shows that prolonged sun exposure doesn’t keep pushing your vitamin D higher, it just causes more damage.
That said, some people are at genuine risk of low vitamin D, including those who cover up for cultural reasons, people with naturally very dark skin, and those who spend most of their time indoors. If you’re concerned about your vitamin D levels, it’s worth a conversation with your GP, who can arrange a simple blood test and advise whether a supplement might be appropriate. It’s a much safer path than seeking out the sun.
Prevention and Early Detection Go Hand in Hand
Sun protection is about preventing skin cancer before it starts. But even the most careful among us carry the effects of past sun exposure, particularly those who grew up before sun protection was well understood. That’s why prevention and regular skin checks work best as a pair.
Get to know your own skin, and keep an eye out for any spots that are new, or that change in size, shape or colour. If something catches your attention, don’t wait. Book an appointment and have it looked at. And if you’re due for a professional skin check, the cooler months just gone were an ideal time, but any time is better than not at all.
Several of our GPs have a special interest in skin cancer medicine, so you’re in experienced hands close to home.
Enjoy the Season, Safely
None of this means avoiding the outdoors. The coast is here to be enjoyed, and an active, outdoor life is good for you in countless ways. It simply means being smart about it. Check the UV Index, use all five sun protection steps when it’s 3 or above, keep an eye on your skin, and pass those habits on to your kids.
A little protection now saves a great deal of worry later. If you have questions about sun safety, your skin, or you’d like to book a skin check, our team is here to help across all five of our practices.
Book an appointment online or call us on (02) 6555 0444.
This article is general information only and isn’t a substitute for personalised medical advice. If you have concerns about your skin or a specific spot, please speak with your GP.
