Ways To Reduce Your Risk Of Skin Cancer

Introduction

Many people will know someone who has skin cancer - it is the 5th most common cancer in the UK. Skin cancer is classified into 2 types - melanoma or non-melanoma. Non-melanoma skin cancers include basal cell carcinoma, squamous cell carcinoma and other rare forms depending on the cell of origin. Melanoma develops from skin cells called melanocytes and is often more severe than non-melanoma cases.

Skin cancer more commonly affects older people. However, younger people can also be affected. Alarmingly, the incidence of skin cancer has increased over the last 20 years. Damage to the DNA due to ultraviolet (UV) radiation from the sun or sunbeds is the most significant non-genetic risk factor for developing skin cancer.¹ By taking simple steps, you can decrease your exposure to UV radiation and your risk of developing skin cancer. 

Understanding skin cancer risk factors

There are many risk factors that can affect you chance of developing skin cancer. These include environmental and genetic factors. Understanding how these influence the risk of skin cancer makes it easier to avoid harmful situations or take preventative steps to limit your risk of sunburn and DNA damage. 

Environmental factors

Exposure to ultraviolet radiation

The most common risk factor for skin cancer is exposure to UV radiation. In fact, it is associated with up to 85% of melanoma skin cancer cases. The most common sources of UV radiation are the sun and sunbeds. People who are suddenly exposed to high levels of the sun for short periods, such as going on holiday to a hot country, are at a higher risk than constantly exposed people, such as farmers who work outside daily.

Whilst having a tan has also become ‘trendy’ in recent years, getting sunburnt (at any age) increases the risk of developing skin cancer. Similarly, using a sunbed at any point in your life also increases the risk, especially before the age of 35.² 

Geographic location

Certain areas of the world are associated with higher levels of UV radiation. These include regions on or in close proximity to the equator, and locations at higher altitudes. The increased UV exposure at high altitude is due to the lack of atmosphere between the sun and your skin, leaving it vulnerable to DNA damage and cancer development.³

Individual factors

Skin type 

Skin type varies between individuals, and different features can make you more or less likely to develop skin cancer. People with white skin or a pale complexion, as well as those with red or fair hair, are at an increased risk of burning and developing skin cancer. People with darker skin are significantly less likely to get melanoma due to the higher natural protection - but it is still possible. 

The presence of moles on the skin also increases your risk of skin cancer, especially if they are unusual in shape or size. Most birthmarks do not contribute to the risk. However, a rare form called giant congenital melanocytic naevus can develop into melanoma. Therefore, it is important to have regular skin checks by a specialist if you have this condition. 

Family history and genetic factors

If a close relative has had melanoma then your chances of developing skin cancer may be increased. This can be linked to multiple factors, including similarity in your skin types and the possibility of inherited gene mutations being present in your family. 

Other medical conditions

Several other conditions can increase your chances of developing skin cancer. It is thought this is due to immunosuppression as a result of the condition or certain treatments. These include inflammatory bowel disease, HIV/AIDs and whilst taking immunosuppressive medications after an organ transplant.²

Protective and preventative measures 

Now that we know the most common risks of skin cancer, we can actively take steps to reduce our chances of developing this disease. By following these simple tips we can reduce exposure to UV radiation and protect the skin cells. 

Sun protection 

UV rays are highest on sunny, clear days however they can still reach you even on cloudy cool days - over 90% can pass through clouds! They can also be reflected off surfaces like sand, snow and water. Therefore, it is important to remember the temperature does not always correlate with UV levels and to cover your skin, regardless of the weather. The UV index is an easy way to check if you need to take extra precautions. When the UV index is 3 or more then it is advised to follow these easy to remember simple steps:

• Stay in the shade as much as possible 
• Cover skin as much as possible
• Wear a hat 
• Wear sunglasses with protection against UVA and UVB radiation
• Use sunscreen with factor 30 or more and reapply regularly 

It’s recommended that you avoid sun exposure during the middle of the day (between 11am-3pm in the UK) as this is when the UV radiation is likely to be at its greatest intensity. This is still true when it's not that sunny - the sun is strong enough to cause damage from March to October.⁴

Avoid tanning beds 

Tanning beds and other indoor tanning techniques use artificial light which damages the skin. A tan is not a sign of good health and in fact indicates poor skin health. By avoiding indoor tanning, you can reduce your risk of eye cancers and cataracts as well as skin cancers.⁵ It is much safer to use alternative methods such as fake tan creams and spray tans, which don’t use harmful UV radiation to darken the skin.

It is important to note the use of melanotan in any form (usually a nasal spray or injection) is illegal in the UK. It works by stimulating the pigment cells to produce more melanin to make your skin look darker. However, its safety and possible side effects have not yet been thoroughly studied.⁶

Healthy lifestyle 

Maintaining a healthy lifestyle is a good way to reduce your risk of many diseases including cancer. This includes eating a nutritious balanced diet, regularly exercising to stay active, and looking after yourself. 

Diet and nutrition

The direct link between skin cancer prevention and diet is still being studied. However, research suggests eating foods high in antioxidants can help protect cells against damage from UV exposure. Whilst foods containing these antioxidants are likely to be beneficial in reducing inflammation and damage to cells, it is important to try and source them via food rather than supplements, as high doses may cause damage. Dermatologists are most interested in the following antioxidants found in common foods for helping to protect and nourish the skin:

• Vitamin C, D and E
  • Vitamin C is found in citrus fruits and leafy greens
  • Vitamin D is found in oily fish
  • Vitamin E is found in nuts and seeds
• Zinc - found in red meat and legumes
• Selenium - found in brazil nuts and chicken
• Beta-carotene - found in orange-coloured vegetables and fruits
• Omega -3 fatty acids - found in fatty fish, walnuts and flaxseeds
• Lycopene - found in tomatoes
• Polyphenols - found in green or black tea

The benefits of a balanced diet are not specific to skin cancer - a balanced diet can help protect against any disease.⁷ Additionally, drinking alcohol and smoking are both known risk factors for the development of many cancers and should be avoided if possible. 

Exercise 

Exercising regularly and making sure you get enough good quality sleep every night is a great way of supporting the immune system and managing your weight. These are risk factors that can both contribute to the development of cancer and other diseases. Additionally, exercise boosts energy levels and supports mental health, helping reduce stress which can have a negative effect on the immune system.⁸ 

Regular skin checks 

The first signs of skin cancer are often unusual looking lumps or lesions on the skin. These are most commonly found on/in areas frequently exposed to the sun. Regularly checking your skin and photographing any moles or birthmarks is a good way to assess any changes. If you notice any changes in your moles (such as size, texture or colour) it is recommended to visit your healthcare professional for advice and an examination. The earlier skin cancer can be found the more likely treatment will be successful.⁹

Summary

Skin cancer is unfortunately very common in the UK. The single biggest risk factor for skin cancer is UV exposure from the sun. The best way to reduce your risk of developing skin cancer is to take proactive and preventative measures when outside, such as covering up, applying sunscreen, and avoiding being in the sun during the hottest parts of the day.

Other preventative measures include maintaining good overall health by eating well and remaining active to support the body's immune system as much as possible. These simple steps can significantly reduce your risk of developing skin cancer.