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Glow On: A Cancer Survivor's Guide to Sun Protection

  • smslucking
  • May 6, 2024
  • 8 min read

Happy spring! May is National Melanoma Awareness Month. On today's post, I'll discuss sun safety for cancer survivors, skin cancer basics, a sun protection strategy, what to look for in a sunblock, and share a few of my personal favorite sun blocks.


Cancer survivors are more at risk of skin cancer because of treatments like X-ray radiation, immunosuppressants, and photosensitizing medications that make skin more sensitive to sun burns and subsequent skin cancer. Some cancer survivors also carry a genetic predisposition to skin cancer (including BRCA2 and CDKN2A mutations).


The three most common types of skin cancers are Basal Cell Carcinomas (pink, shiny, bumps with little blood vessels that bleed easily; caused by sun burns years ago or X-rays decades earlier), Squamous Cell Carcinomas (pink, firm, painful, scaly, horned bumps or nodules; caused by chronic sun or sun burns), or Malignant Melanoma (a mole that has one or more of these features of the melanoma ABCDEs + U: Asymmetry, irregular Borders, multiple Colors, Diameter greater than 6 mm or a pencil eraser, Evolving, or the Ugly Duckling that looks different than all your other moles). Because of this risk, cancer survivors that have received radiation, immune suppressing treatments, take or have taken photosensitizing medications, or at increased genetic risk need a full body skin examination annually.


While it is important to avoid sun burns and excessive sun exposure, the sun is vital to our existence. Sunshine helps regulate our circadian sleep and wake rhythms, boosts feel good neurochemicals like endorphins, gives our planet energy, and stimulates Vitamin D production. As with all things, moderation is key.


The Details About Vitamin D:

We are miraculous beings. We can make a vitamin from the sun! Vitamin D is an essential fat-soluble vitamin. We make vitamin D through a reaction of our skin exposure to the sun and eat vitamin D from certain foods. Vitamin D regulates the body's calcium and phosphorus, but it has been found to be very important in breast cancer. Studies have also shown that vitamin D can decrease breast cancer cell growth, reduce infection, and decrease inflammation. Higher levesl of vitamin D (40 ng/ml of 25 hydroxy vitamin D 3 or 25 (OH)D) has been shown to be associated with a lower risk of breast cancer and better prognosis if diagnosed with breast cancer. The skin contains a vitamin D precursor that is activated when exposed to UVB, and then is further activated by the liver and kidneys. Vitamin D is also found in food, especially in fortified milks, juice, cereals, cold water fish, egg yolks and UV exposed mushrooms. A nutritionist and oncology team can help determine if you have adequate vitamin D levels or need to supplement. You can calculate your UV vitamin D exposure using apps like SunDay, D Minder, SunSense, REAPPLY. Wearing sunscreen or sun block and sun protective clothing will block your body's ability to make vitamin D in the skin, making diet and supplements important. During the winter, the sunlight is not strong enough nor persent enough for many Americans to make enough vitamin D from sun exposure alone, so supplementation is key.


Have a Sun Protection Strategy for Sun Safety:

Avoid Peak Sun (10 am - 4 pm) + Seek Shade + Sun Protective Clothing + Sunblock


First, let's define a few things. Sunscreen is a chemical, organic screen that absorbs into the skin and absorbs Ultraviolet (UV) energy and scatters it or converts it to heat. Sunblock is a physical, mineral, inorganic blocker that creates a barrier that reflects UV rays so that they don't penetrate the skin. These terms are commonly used interchangeably in our vernacular. Sun Proective Factor (SPF) is the rating for sunscreen and sunblock. SPF is the amount of time you can spend in the sun wearing sunscreen without getting red vs not wearing sunscreen). In other words, an SPF of 50 means you can spend 50 times more in the sun without getting red, however sunscreens are not formulated to last that long, so you still need to reapply after 2 hours and/or sweating, swimming, toweling. Ultraviolet Protective Factor (UPF) is the rating for sun protective clothing and is the amount of light that penetrates through fabric to the skin. UPF50 means 1/50th or 98% of UV rays penetrate. Broad spectrum means that it protects you from both UVA and UVB light (UVC is filtered out by the ozone layer). UV Index (UVI) is the amount of UV radiation reaching the Earth's surface at a specific time, taking into account the time of day, season, geographic location, altitutde. The surface reflection (snow, water, sand, cement), and tree cover also make a difference. The daily UVI can be found on most weather apps. The higher the UVI (8+), the greater the risk of sun burn and importance for sun protection.


As a cancer survivor, I look for clean personal care products which protect and nourish my skin, without causing harm. I avoid ingredients that are possible endocrine disruptors (those that may mimic, block, or interfere with the body's hormones) or chemicals that are known carcinogens (cancer causing agents). Examples of endocrine disrupting chemicals in personal care products are parabens, phthalates, fragrance, and UV filters like oxybenzone, octinoxate, avobenzone, and homosalate. An example of carcinogenic chemicals in many personal care products are formaldehydes. I will further delve into clean beauty in a future blog post. The Environmental Working Group's Sunscreen Guide and Clearya App can be helpful. For our focus today, know that certain chemical sunscreens are known endocrine disruptor chemicals. These chemicals can absorb through the skin and are detectable in small amounts in the blood stream, urine, breast milk, and amniotic fluid. They can also be inhaled through sunscreen sprays and ingested through lip sunscreen balms. These chemicals also are more irritating and allergenic than physical mineral sunblocks. Some studies have shown that endocrine disrupting chemicals can promote breast cancer cell growth in cell and animal models (when eaten), but the clinical data in humans is lacking and the clinical relevance is controversial.


I recommend avoiding chemical sunscreens if possible and using physical mineral sunblocks. Mineral sunblocks contain active ingredients zinc oxide and titanium dioxide. They may give your skin a white tint. Buying the tinted sunblock version (especially for face) can counteract this effect and appear like a sheer makeup.


However, if you have the choice between no sun protection and using a chemical sunscreen, wear the sunscreen and avoid a sunburn! A sunburn has a higher chance of causing skin cancer than a one time microscopic amount of chemical in your bloodstream. The best sunblock is the one that you will wear!


Sun protection basics:

  1. Apply sunscreen 15 minutes before going outside since it takes time to absorb.

  2. Reapply every 2 hours and/or after getting wet, toweling, and sweating.

  3. SPF50+, broad spectrum sunblock

  4. Use 1 oz for your entire body (the equivalent of filling a shot glass full of sunblock or a ping pong ball)

  5. Protect your eyes with sunglasses that provide coverage that is 100% UV or UV 400

  6. Wear sun protective clothing and hat rated UPF50+. Be extra cautious with previously radiated sites (don't forget about the V neck area and decolletage), newly vulnerable areas like scalp from hair loss, and areas prone to chronic sun exposure that are high risk for skin cancers like the eyes, ears, lips.

  7. Use sunblocks containing mineral physical blocker sunblocks zinc oxide and titanium dioxide.

  8. Limit time outside during peak solar hours (10 am to 4 pm).

  9. Know your glass. Front windshield glass is laminated and blocks 99% of UV rays while side windows are tempered glass and may only block 60-70% UVB and not UVA rays. Moon roof and sun roof UV blockage depends on vehicle manufacturer and car type. Check your manual or dealership.


My Favorites Mineral Sunblocks (SPF30+):


Health Through Cancer is an Amazon Associate and earns an affiliate commission for any purchases through product links (underlined in pink). All the profits from affiliate links are donated to breast cancer research and cancer support services.


Sun Hats (3" brim or wider):


Sun protective clothing (UPF50+):

  • Athleta, Cabana Life, Columbia, Coolibar, Dick’s Sporting Goods, Eddie Bauer, Lands’ End, Lilly Pulitzer, L.L. Bean, REI, Title 9


How to Care for Sun protective Clothing and When to Replace It:

  • When the fabric fades or wears thin, it should be replaced.

  • Some manufacturers say 30-40 washes or approximately 3-4 years, this depends on:

  • Quality of fabric, how frequently it’s worn, and how gently you care for it

  • How to maximize durability in sun protective fabric:

  • Only sun protective fabric that is rated for pool use should be warn in chlorinated pools.

  • Rinse sun protective clothing with cold water after wearing.

  • Follow laundering instructions carefully.

  • Avoid wringing fabric and air dry away from light.

  • Use mild detergents and avoid fabric softeners.

  • Avoid excessive heat as this can breakdown fibers.

  • Avoid rough surfaces that can cause pilling of fibers.



Sun Protection Fun Facts:

  • Yes, you can still get burnt on a cloudy days! UV light can still pass through clouds; 80% transmission for scattered and borken cloud and 30% transmission for an overcast day.

  • UV rays can travel through glass (see above) and you can get sun damage and see the effects of photoaging through glass.

  • Drinking alcohol decreases your body's antioxidant network and increases risk of sunburn.

  • Wind can slough off the outer layer of your skin, taking your sunblock with it and increasing risk of sunburn. Our skin also makes its own sunblock (urocanic acid, a weak SPF of around 1.5) and this also is removed when the wind sloughs off our outer layer of skin.

  • A healthy diet of colorful fruits and vegetables contain phytonutrients that can boost your skin’s ability to protect itself from the sun or repair itself after sun damage.

  • 1/4 of our lifetime sun exposure happens during childhood and adolescence so make sure to protect your little ones!

  • Even one blistering sun burn or 5+ non-blistering sun burns can double the lifetime risk of melanoma.



Thank you for learning and getting curious about sun protection. My wish for you is that you have fun in the sun! Attend a sporting event, eat outside with friends, walk in nature, plant seeds and watch them grow, sink your toes in a sandy beach, paddle down a creek, or participate in a cancer survivor adventure and rediscover yourself. Have a great summer!




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The content contained in HealthThroughCancer.com is intended for informational purposes. The knowledge, research, and resources provided should not be used in place of professional healthcare advice. The information provided is to be used by users at their own risk.

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