After a long Canadian winter, it's natural to want to spend as much time as possible outside enjoying warm sunny days. However, it's important to remember to protect ourselves, and our families, from the harmful effects of ultraviolet (UV) radiation caused by overexposure to the sun.

Scientists believe overexposure to ultraviolet radiation causes skin cancer, which is on the rise compared to less than a generation ago. In 2000, there were 71,000 reported cases, including an increase in the number of deaths from melanoma of 41% for men and 23% for women since 1988. In 2003, researchers estimate that 840 people are expected to die from melanoma, the most deadly form of skin cancer. But it's not all bad news. The good news is, we can reduce the risk of developing skin cancer and still be active outdoors by using a little sun sense…here's how!

Q: How can I reduce exposure to UV rays?

A: Limit sun exposure between 11 a.m. and 4 p.m. If you can, plan your outdoor activities for non-peak sun times. In Canada, the sun's rays are strongest and most harmful from May to August.

2. Seek shade or create your own. Shade allows you to enjoy outside activities while limiting your exposure to UV rays.

3. Slip on clothing that is tightly woven (heavy cotton, polyester, etc.), lightweight, as dark in colour as possible and loose fitting to cover your arms and legs. Clothing blocks the UV rays

before they reach your skin.

4. Slap on a wide brimmed (3-4”) hat. Although baseball caps are very popular, they don't protect your head, neck and ears; the places where most skin cancers occur.

5. Slop on sunscreen with an SPF of 15 or higher. Look for "broad spectrum" on the label to indicate protection against UVA and UVB rays. You should apply sunscreen 20-30 minutes before going outside, and reapply often-at least every 2 hours, or after a swim or other physical activity.

6. Wear sunglasses that block both UVA and UVB rays, and have medium to dark lenses (grey, brown or green). Look for the words "absorption" or "blockage", not "protection" on the lens.

Q: What is the UV Index?

A: The Ultraviolet (UV) index is a measure of how much of the sun's burning UV rays can reach the earth's surface. Here is a quick reference that describes what you should do to protect yourself depending on the UV rating given for that day: