Queensland has some of the highest UV levels in the world and with that comes the highest melanoma rates too.
The good news is that melanoma is one of the most preventable cancers. Around 95% of melanomas are linked to overexposure to ultraviolet (UV) radiation from the sun, which means the choices we make every day outdoors have a real impact on our risk.
At QMI, prevention sits alongside research and treatment as one of the most powerful tools we have against melanoma. Here's what the evidence tells us about staying sun safe - and a few common myths worth clearing up.
The 5 Sun Safe Rules
Sun protection doesn't need to be complicated. Five simple habits, done consistently, make the biggest difference:
- Seek shade. Whenever you can, especially between 10am and 3pm when UV levels peak.
- Cover up. Sun-protective clothing that covers your back, shoulders, arms and legs offers reliable, no-fuss protection that doesn't wear off.
- Wear a broad-brimmed hat. A brim shields your ears and neck far better than a cap.
- Wear wrap-around sunglasses. Look for a label confirming they meet the Australian standard.
- Apply broad-spectrum SPF 50+ sunscreen. Reapply every two hours, and immediately after swimming or exercise.
Sunscreen: more isn't always what people think
Sunscreen is often the rule people rely on most, but most of us don't use nearly enough.
A helpful guide is the "7 teaspoon rule": one teaspoon for each arm and leg, one each for the front and back of your torso, and half a teaspoon each for your face and neck.
Applied generously before you head out, and reapplied every two hours, sunscreen becomes far more effective than a quick dab in the morning.
UV doesn't care about the weather
One of the most common misconceptions is that overcast or cool days are "safe." They're not. UV radiation can't be seen or felt, and cloud cover doesn't reliably block it - the UV index can still be high on a grey day.
As a rule of thumb, sun protection is needed whenever the UV index hits 3 or above, which in Queensland is most of the year.
Apps like the Cancer Council's SunSmart app make it easy to check the UV index for your location before heading outdoors.
There's no such thing as a "healthy tan"
Despite how tanning is often portrayed, a tan isn't a sign of good health - it's a visible sign of skin damage.
It's your skin's melanin response to UV injury, essentially your body's attempt at self-defence after cells have already been harmed.
Sunburn, particularly during childhood, significantly raises the risk of developing melanoma later in life, which is why building good sun habits early matters so much.
What about vitamin D?
It's a fair question, since UV exposure is also how our bodies produce vitamin D.
The reassuring answer is that most people get enough vitamin D through everyday incidental sun exposure - walking to the car, hanging out the washing, without needing to sunbake or skip protection. Sensible sun safety practices don't put most people at risk of vitamin D deficiency.
Anyone concerned about their levels should check with their GP rather than using sun exposure as a workaround.
Know your skin
Alongside daily sun protection, getting familiar with your own skin and checking it regularly helps catch changes early.
If you notice anything new, changing, or unusual, it's worth getting it checked by a doctor promptly.
Prevention is part of the bigger picture
Sun safety is one of the most effective, low-cost ways to reduce melanoma risk at a population level, and it's something everyone can act on today.
Small, consistent habits like these are exactly the kind of everyday prevention that complements the research, early detection and treatment work underway across the melanoma sector.
Source: adapted from Melanoma Institute Australia's guide on melanoma prevention.
