As I left campus on one of the first warm days of spring, I noticed many students enjoying outdoor activities and basking in the sunlight.

I thought about my younger years. I was never a sun worshipper. I am glad about that.

As I recall, some of the teens and young adults used a mixture of baby oil and iodine to fry themselves in the sun. Unfortunately, the practice of having a "starter tan" could put you at risk of skin cancer.

I resigned myself to being fair-skinned. Roasting in oil like a popcorn kernel waiting to pop sounded very unpleasant. Besides, popcorn is white after popping.

Besides premature wrinkling, too much sun exposure can promote skin cancer. Many types of skin cancer can be treated successfully.

May is National Melanoma Awareness Month. Following a request from the North Dakota Cancer Coalition, Gov. Kelly Armstrong proclaimed May 2025 as Skin Cancer Awareness Month in North Dakota. 

Skin is the largest organ of the body. We all need to nourish and protect our multilayered skin, our first defense against germs. Our skin helps regulate our body temperature and is responsible for our touch sensation. See the North Dakota State University Extension publication, "Nourish Your Skin," to learn more.

As spring becomes summertime, let's consider some questions about protecting our skin.

Is skin cancer common?

Skin cancer is the most common cancer in the U.S., and basal cell and squamous cell cancer most often develops on the face, arms and hands. Melanoma is the deadliest form of cancer. About 6.1 million adults are treated for basal cell and squamous cell cancer, according to data from the Medical Expenditure Panel Survey.

Who is most at risk of getting skin cancer? 

Anyone can develop skin cancer, but some characteristics put you at greater risk. People with fair skin that burns or freckles easily are more likely to get skin cancer. Having blue or green eyes, moles and a family history of skin cancer places you at greater risk of skin cancer. Your risk of getting skin cancer increases with age. Most cases of skin cancer occur among adults ages 50 and older.

What are some signs of potential skin cancer?

Remember A, B, C, D and E to assess your risk of skin cancer. Look for spots that are asymmetrical. Note any spots that have border irregularity. If you see color variations such as black, blue, brown, tan or white spots, be aware that can be a skin cancer risk. Note any spots that have a diameter of the size of a pencil eraser. Look for spots that are evolving or changing. Let your health care professional know your concerns.

I heard about a "sunshine" vitamin. Is getting some sun good for us?

Vitamin D is sometimes called the sunshine vitamin. A little sunlight goes a long way to replenish our body's stores of vitamin D. This vitamin is made in the body by the action of the sun on our skin, and it is available in some foods such as fatty fish, eggs, fortified milk, cereal and dietary supplements. Taking a vitamin D supplement is a good idea for people with long winter months.

Some researchers have reported that getting five to 30 minutes of sun exposure during the midday sun twice a week is adequate to replenish vitamin D supplies.

I want to have a healthy tan. Is using a tanning bed a safe alternative?

The ultraviolet radiation from tanning beds is considered a "known carcinogen" by the Food and Drug Administration. If you want to look slightly bronzed, self-tanners have improved and are considered a safe alternative.

How can I protect myself from the sun?

Avoid the midday sun, and wear clothing to protect your arms and legs. Wear a wide-brimmed hat and sunscreen. While the CDC advises a Sun Protection Factor (SPF) of 15 or more, many health departments promote using sunscreen with an SPF of 30 or more. Protect your eyes with sunglasses that offer UVA and UVB protection. A cap with a brim in front does not protect your neck and ears.

If you spend time in the sun golfing, gardening, biking or enjoying other outdoor activities, be sure to stay hydrated. Instead of a sweetened beverage, consider flavored water, such as this do-it-yourself recipe:

Flavor-infused water

Choose a fruit, vegetable or herb (or a creative combination), such as lemon, lime or orange slices, cucumbers, fresh or frozen strawberries or blueberries, mint leaves or basil leaves. Be sure to thoroughly rinse them before adding them to the water. Cut berries thinly.

Fill a pitcher with cold water and ice. Place the pitcher in the refrigerator and allow it to stand for a few hours. Citrus fruits infuse flavors quickly, while berries need a few hours.

Fill a water bottle with cold infused water before going for a walk.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – May 8, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu