Prevention isn’t about avoiding the outdoors - it’s about being smart in the outdoors. Think layers: timing, clothing, sunscreen, shade, and routine.
“It’s all about the things we do every day,” says Dr Claydon. “Small changes add up to big protection over a lifetime.”
UV is usually highest between 10 a.m. and 4 p.m.
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“For example, my kids wear long-sleeve togs,” says Dr Claydon. “They don’t enjoy sand stuck to sunscreen - clothing is an easier way to manage risk.”
Baseball caps expose ears and neck. Choose wide-brim hats to shield cheeks, ears, and the back of the neck.
“We do a lot of surgery on ears,” Dr Claydon notes, “because caps don’t protect the sides. Go for a brim all the way around.”
Remember: a hat alone is only about SPF ~4 on the nose - still use sunscreen.
“I use a long-sleeve top when I go hiking,” says Dr Claydon. “It’s hard to keep up with sunscreen when you’re sweating. Clothing does a better job in that situation.”
There’s no “safe tan.” In AU/NZ, many people meet vitamin D needs with brief incidental exposure - often minutes - even with sunscreen.
You can maintain healthy vitamin D levels without risking sunburn. Most people only need a few minutes of sun most days, ideally early morning or late afternoon. In summer, 6–8 minutes is often enough; in winter, aim for 30–50 minutes outdoors. People with darker skin may need longer exposure than those with fair skin. Using sunscreen doesn’t appear to reduce vitamin D levels, so keep protecting your skin while enjoying the sun safely.
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