By Fedhealth
Read more on essential sun protection tips for a sun-smart holiday this Festive Season. Reduce skin cancer risk with SPF, UV protection strategies, antioxidant nutrition, and healthy holiday habits.
As the festive season approaches, many South Africans look forward to long summer days spent outdoors—whether at the beach, by the pool, at a braai, or exploring the country’s natural beauty. Sunshine is an integral part of local culture, and spending time outdoors has several documented benefits, including vitamin D production, improved mood, and support for healthy sleep patterns. However, despite these advantages, excessive exposure to ultraviolet (UV) radiation remains a significant health concern.
According to the Cancer Association of South Africa (CANSA), South Africa has the second-highest incidence of skin cancer globally, making sun protection an essential component of holiday wellness and long-term health.
Why Sun Protection Is Essential
- South Africa’s High Skin Cancer Risk
South Africa’s average UV index is often extreme. Skin cancer is the most common cancer in South Africa with about 20 000 reported cases every year and 700 deaths. According to CANSA, UV radiation can be intense even on cloudy days. This places every individual—regardless of skin tone—at risk of sunburn and long-term skin damage.
- Skin Cancer Risk Across All Skin Tones
While darker skin contains more melanin, which provides some natural UV protection, no one is immune to sun damage. People with both light and dark complexions can develop basal cell carcinoma, squamous cell carcinoma, or melanoma. Early prevention is critical.
- Sun Damage and Premature Ageing
An article published in the National Library of Medicine indicates that up to 80% of visible signs of ageing—including wrinkles, pigmentation, and age spots—are caused by sun exposure. In the ongoing quest against skin aging, sunscreen emerges as a clear choice, offering protection against the detrimental effects of UVA and UVB rays.
- It’s Never Too Late to Start Protecting Your Skin
Prevention is always better than cure. Despite common misconceptions, it’s never too late to incorporate sunscreen into one’s skincare regimen, with immediate benefits in halting further damage, regardless of age. Age gets blamed for wrinkles and rough, dry skin. But the real culprit is a combination of age and sun that dermatologists call photoaging. There is evidence that exposure when you’re young — perhaps before your 20th birthday — matters most. According to Harvard Health Publishing adolescence is the most dangerous time to get a sunburn, yet cumulative and recent exposure to sunlight at any age is strongly associated with actinic keratoses or scaly growths on the skin that are a risk factor skin cancer.
9 Sun Protection Tips for a Safe, Healthy South African Holiday
- Avoid Peak Sun Hours
UV radiation is strongest between 10:00 and 15:00. During these hours, is advisable to seek shade, reduce direct exposure, or schedule indoor activities. Even on cloudy days, up to 80% of UV rays can penetrate clouds, making consistent protection essential.
Look for a sunscreen that offers:
- Broad-spectrum UV protection (UVA + UVB)
- SPF 30–50 (SPF 50 recommended for fair skin)
- Water resistance
- CANSA Seal of Recognition
Apply sunscreen 20 minutes before going outdoors , and reapply every 2 hours – more
frequently if swimming, sweating, or towel-drying.
- Protect Your Eyes
The thin skin around the eyes is highly vulnerable to UV damage. Long-term exposure
significantly increases the risk of:
- Cataracts
- Macular degeneration
- Photokeratitis
Choose sunglasses with 100% UV protection. Wraparound styles provide additional
defence by blocking peripheral rays.
- Wear Protective Clothing
Clothing forms an effective physical barrier against UV radiation. Opt for:
- Long-sleeved, tightly woven shirts
- UV-protective swimwear
- Long shorts or rash vests
- Wide-brimmed hats (not just caps). Caps leave key areas such as the ears, neck and cheeks unprotected.
- Avoid Tanning Beds
Tanning beds emit concentrated UV radiation that significantly increases melanoma risk.
Instead, choose a self-tanning product if you prefer a bronzed appearance—but
remember, self-tanners do not provide sun protection, so sunscreen remains essential.
- Don’t Forget Lip Protection
Lips are highly susceptible to sunburn. Use a lip balm with SPF 15 or higher, and reapply
regularly throughout the day, especially after eating or swimming.
- Boost Skin Health with Antioxidants
Although diet cannot replace sunscreen, antioxidant-rich foods can support
resilience. Include:
- Berries
- Citrus fruits
- Tomatoes
- Leafy greens
- Nuts and seeds
- Adequate daily water intake
These nutrients help protect skin cells from oxidative stress associated with UV
exposure.
- Sun Safety for Children
Up to 80% of lifetime UV exposure occurs before age 18, making child sun safety crucial.
Radiation from childhood sun exposure can cause cancer later in life.
Protect children by:
- Applying SPF 50 sunscreen
- Encouraging play in shaded areas
- Using wide-brimmed hats
- Dressing them in UV-resistant swimwear
- Ensuring reapplication of sunscreen throughout the day
Good habits formed early contribute to lifelong sun-smart behaviour.
- Perform Regular Skin Self-Exams
Monthly self-examinations help detect skin abnormalities early. Use the ABCDE method
when checking moles:
- Asymmetry
- Border irregularity
- Colour variation
- Diameter greater than 6 mm
- Evolving in size, shape, or colour
Seek medical attention promptly if you notice changes.
Bottom Line:
A safe and enjoyable holiday begins with smart, conscious sun protection. By adopting simple sun-safe strategies, you can enjoy your favourite outdoor activities while protecting your skin and long-term health.
A sun-smart holiday is not about avoiding the sun altogether, but with South Africa’s intense summer UV levels it’s about making informed choices, understanding the risks, and taking proactive steps to keep you and your family safe.
Enjoy the outdoors, take care of your skin, and have a healthy, sun-smart holiday season.
FAQ on Sun-Smart Holiday Tips
1. What is the best sunscreen for South Africans?
A broad-spectrum sunscreen with SPF 30–50 and CANSA recognition is recommended for South African UV conditions.
2. Can people with dark skin get sunburned?
Yes. Darker skin offers some natural protection, but all skin tones can experience sunburn and long-term UV damage.
3. How do I protect my children from the sun during the holidays?
Use SPF 50 sunscreen, hats, shade, UV swimwear, and consistent reapplication.
4. What time of day is sun exposure most harmful?
Between 10:00 and 15:00, when UV radiation peaks.
5. Do certain foods help protect the skin from sun damage?
Antioxidant-rich foods support skin health, but they must be combined with sunscreen and protective habits.
References:
- CANSA. (2010). Skin cancer fact sheet. https://www.cansa.org.za/files/2012/05/SKIN_CANCER_Leaflet-2010.pdf
- CANSA. (2024). Being sun-smart with infants, toddlers and children [Fact sheet]. https://cansa.org.za/files/2024/12/CANSA-Fact-Sheet-on-Being-SunSmart-With-Infants-Toddlers-and-Children-October-2024.pdf
- Cleveland Clinic. (2025). ABCDE’s of skin cancer. https://my.clevelandclinic.org/health/diagnostics/8648-skin-self-exam
- Fedhealth. (2014). Prevention is always better than cure. https://www.fedhealth.co.za/articles/skin-cancer-prevention-is-always-better-than-cure/
- Fedhealth. (2023). Be sun savvy this summer: A guide to safe sun exposure. https://www.fedhealth.co.za/articles/be-sun-savvy-this-summer/
- Flament, F., et al. (2013). Effect of the sun on visible clinical signs of aging in Caucasian skin. Clinical, Cosmetic and Investigational Dermatology, 6, 221–232. https://doi.org/10.2147/CCID.S44686
- Froeber, J. (2024). 5 items you need to have fun in the sun. Healthy Women. https://www.healthywomen.org/your-health/5-items-for-fun-in-the-sun
- Harvard Health Publishing. (2017). Benefits of moderate sun exposure. https://www.health.harvard.edu/diseases-and-conditions/benefits-of-moderate-sun-exposure
- UCLA Health. (2022). Pick your protection: How to choose the right sunscreen. https://www.uclahealth.org/news/article/pick-your-protection-how-to-choose-the-right-sunscreen
