Moderate sunlight exposure is essential for our health. It drives Vitamin D production for bone health, stimulates serotonin to support mood regulation, and resets the circadian rhythm for better sleep. The key word is “moderate”. Extended sun exposure can be harmful. In fact, sun exposure is the most preventable risk factor for all skin cancers, including melanoma. As we move into the summer months, be sure to protect yourself from the sun.

Seek shade. The sun’s rays are strongest between 10:00 a.m. and 2:00 p.m. If your shadow is shorter than you are, seek shade.

Wear sun-protective clothing, such as a lightweight, long-sleeved shirt, pants, a wide-brimmed hat, and sunglasses with UV protection, when possible. For more effective protection, choose clothing with an ultraviolet protection factor number on the label.

Apply a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher to all skin not covered by clothing. Broad-spectrum sunscreen protects against both ultraviolet A and ultraviolet B rays. Reapply every two hours, even on cloudy days, and after swimming or sweating.

Use extra caution near water because it reflects and intensifies the damaging rays of the sun, which can increase your chance of skin cancer.

Avoid tanning beds. If you want to look tan, consider using a self-tanning product, but continue to use sun protection outdoors.

This summer, be sure to get out and enjoy our sunny days! Use caution, and remember, if you find any new or suspicious spots on your skin, or any spots that are changing, itching, or bleeding, make an appointment to see a board-certified dermatologist.

Michelle Matthews is an extension agent for Coffee County.