According to WHO, prevention is the best way to avoid skin cancer and that is why it is essential to take precautions when we are going to be out under the sun for a long period of time.

Here are some key recommendations to implement based on the different UV indexes:

• Low UV index (0-2):

Recommendations: No protection required

Unless outdoors for extended periods, or near reflective surfaces such as snow or water.

• Moderate UV index (3-5):

Recommendations: Protection required

Slip-on clothing. Apply sunscreen, use sun protection factor (SPF) 30 for adults and 50 for children.

• High UV index (6-7):

Recommendations: Protection required

Seek shade during midday hours. Use sunglasses, wraparound are best. At least SPF 30 (or higher) sunscreen.

• Very high UV index (8-10):

Recommendations: Extra protection required

Avoid being outside during midday hours. Make sure you seek shade. At least SPF 30 (or higher) sunscreen.

• Extreme UV index (11+):

Recommendations: Extra protection required

Always wear sunscreen and protective clothing, i.e. shirt, hat and sunglasses. At least SPF 30 (or higher) sunscreen.

It is important to consider that the UV index varies according to the location, the hour of the day, the season, and the meteorological conditions. Every person should look up the UV index in their area through meteorological websites or mobile apps. Furthermore, if you are a person with a light skin tone, have a skin cancer history, or have photosensitivity, you will probably have to take more precautions to protect your health.

General recommendations:

WHO recommends the following measurements of protection against excessive exposure to ultraviolet radiation:

• Limited time exposure to the sun at midday, shade will always be our best ally.
• Use protective clothes, such as hats that can protect our eyes, face, ears, and neck.
• Do not forget to wear sunglasses that can guarantee 99% to 100% protection against ultraviolet rays A and B.
• Apply sunscreen to the skin that cannot be covered with clothes 20 minutes before sun exposure. Discover how to correctly apply sunscreen
• Do not use artificial tanning appliances because they increase the risk of developing skin cancer. Artificial tanning should never be used to get a sufficient level of vitamin D.

UV rays’ recommendations to take into consideration before doing physical activity:

• Avoid doing exercise between 10 am and 3 pm, during these hours there is a higher UV concentration.
• Use light-coloured clothing.
• Consume antioxidant foods such as foods with carotene (orange, red or green fruits and vegetables), omega 3 (fish or dark meat), cereals, foods with purple skin, seeds, and nuts.