Most skin cancers are linked to UV exposure, which makes this one very doable.
6 min read
Starting indoor tanning before age 35 is linked to a 75% higher risk of melanoma.
Research reviewed by the International Agency for Research on Cancer (IARC) found this, and the CDC reports it, along with the fact that indoor tanning rates were highest among young women (MMWR, May 2012). The World Health Organization classifies UV tanning devices as a cause of cancer in humans. The FDA says "any tan is a sign of skin damage."
Skin cancer is the most common cancer in the United States, and the CDC says most skin cancers are caused by too much exposure to UV rays from the sun and tanning beds. The International Agency for Research on Cancer estimates that 83% of melanomas worldwide (79% in women) are attributable to UV exposure. That is an estimate for whole populations, not a prediction for any one person.
That makes sun habits some of the most useful ones in this guide. In one Australian study, 1,621 adults were followed for about 10 years after a trial of daily sunscreen use. People assigned to use sunscreen daily had about half as many melanomas (11 vs. 22) as people who used it when they chose. That overall result just missed the usual cutoff for statistical significance, but invasive melanomas were fewer in the daily group (3 vs. 11). The authors concluded that regular sunscreen use may lower melanoma risk.
A few easy habits cover most of it, and tanning beds are the clearest thing to skip. The FDA advises against indoor tanning.
75%
higher melanoma risk linked to starting indoor tanning before age 35
IARC, 2006; cited by CDC, MMWR, 2012
11 vs. 22
melanomas in the daily-sunscreen group vs. the group that used sunscreen when they chose (1,621 adults, about 10 years of follow-up)
Green et al., Journal of Clinical Oncology, 2011
83%
of melanomas worldwide are attributable to UV exposure (79% in women)
IARC, 2025 (2022 data)
80%
higher melanoma risk in white women with 5 or more blistering sunburns between ages 15 and 20
Wu et al., Cancer Epidemiology, Biomarkers & Prevention, 2014
Seek shade
Especially during peak sunlight, 10 a.m. to 4 p.m.
Cover up
Wear clothing that covers your arms and legs.
Hat and sunglasses
A wide-brimmed hat and sunglasses that block UVA and UVB rays.
Sunscreen
Broad-spectrum SPF 15 or higher is the CDC's minimum. The American Academy of Dermatology recommends SPF 30 or higher.
Reapply
Every 2 hours, and after swimming, sweating or toweling off.
Put sunscreen where you can't miss it
Next to your toothbrush or your keys. Put a second one in your bag. Heat can weaken sunscreen, so keep it out of a hot car.
Wear it every day you're outside
The Australian trial that found about half as many new melanomas tested daily sunscreen use.
Keep a hat and sunglasses in the car
So they're there when you need them and you don't have to decide.
Plan outdoor time around the sun
Shade at midday, and walks earlier or later when you can.
The clearest thing to skip. The CDC's 75% figure is for people who start before age 35. If you want color, a sunless self-tanner doesn't expose you to UV, but it doesn't protect you from the sun either, so you still need sunscreen. Follow the label and keep spray tans away from your eyes, lips and nose.
Check your skin regularly. If you see a new spot, a spot that changes, or a sore that doesn't heal, call your doctor instead of waiting for your next routine visit. The ABCDE signs below are a guide and don't replace a skin exam by a doctor.
A: Asymmetry
One half doesn't match the other.
B: Border
Edges are uneven or blurry.
C: Color
More than one color, or uneven color.
D: Diameter
Often bigger than a pencil eraser, but melanomas can be smaller.
E: Evolving
Any change in size, shape, color or how it looks.
Myth
A base tan protects you.
What research says
The FDA says any tan is a sign of skin damage.
FDA
Myth
Tanning beds are safer than the sun.
What research says
The WHO classifies UV tanning devices as a cause of cancer in humans, and the CDC links indoor tanning before 35 to a 75% higher melanoma risk.
WHO; CDC
Myth
Sunscreen once in the morning is enough.
What research says
The CDC says to reapply every 2 hours and after swimming, sweating or toweling off.
CDC
Myth
Sunscreen is only for beach days.
What research says
In the study that found fewer melanomas, people used sunscreen every day, not just on beach days.
Green et al., Journal of Clinical Oncology, 2011
Set up your sunscreen
Check that yours is broad-spectrum SPF 30 or higher. Put one by the door and one in your bag.
Wear it every day you're outside this week
Reapply every 2 hours if you're out long, and after swimming or sweating.
Add a hat and sunglasses
Keep them in your car so they're always with you.
Skip the tanning bed
If you use one, this is the change with the clearest evidence behind it.
Check your skin
Look over your skin this week using the ABCDE signs. Call your doctor about anything new or changing.
- Centers for Disease Control and Prevention: Skin Cancer Resources to Share (updated Apr 28, 2026) and sun safety guidance
- CDC: MMWR, Use of indoor tanning devices (May 11, 2012)
- U.S. Food and Drug Administration: Indoor Tanning: The Risks of Ultraviolet Rays
- Green et al., Journal of Clinical Oncology (2011): Reduced melanoma after regular sunscreen use, randomized trial follow-up
- International Agency for Research on Cancer (WHO): Global burden of cutaneous melanoma attributable to UV radiation (May 2025)
- Wu et al., Cancer Epidemiology, Biomarkers & Prevention (2014): Sunburns and melanoma risk, Nurses' Health Study II
- International Agency for Research on Cancer: The association of use of sunbeds with cutaneous malignant melanoma and other skin cancers (International Journal of Cancer, 2006)
- American Academy of Dermatology: Sunscreen guidance and the ABCDEs of melanoma