How can I get a sun tan safely?

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**Joseph Chance** (0:52)
How can I get a suntan safely?
Thanks for asking.
June 2025 saw the UK record its hottest days of the year to date, and it's likely that mark will be broken again as we progress through July and August. You'll no doubt hear people around you talking about the glorious sunshine or beautiful weather, and it's true that sunlight is a great natural mood booster. It also helps the body produce vitamin D, which is essential for healthy bones and a strong immune system. Having a sun tan is seen as desirable by a lot of people. So whether you're out for a stroll in the park, lounging by the pool on holiday or at the beach, you'll see people doing their best to soak up the sun's rays. But it's important to remember that exposure to the sun does come with risks. What are the dangers of getting too much sun then? It's important to protect yourself from UV rays to avoid the harmful effects of sun exposure. Most people are familiar with the short term effects of too much sun, like painful sunburn, heat stroke or allergies, but they tend to underestimate or completely disregard the long term risks. Sun exposure is actually one of the main causes of premature skin aging and a leading contributor to skin cancer.
Well, I've been going out in the sun all my life and I've never had any problems. The key here is moderation, really. You need to bear in mind that the possible negative consequences of too much sun aren't immediate. For example, your skin may tan easily in your 20s, but then by your 30s the effects of sun damage start to become visible. If you've spent years over-exposing your skin, it will inevitably age more quickly. A process known as photo-aging.
Here's what happens. UV rays penetrate the skin and damage its cells. There are two main types of rays you should be aware of. UVA and UVB. Your skin naturally blocks around 90% of UVB rays and 80% of UVA rays. But even the small amount that gets through can be harmful.
Are you saying I should avoid sunbathing altogether? Not entirely. If you enjoy spending time in the sun, you can still do so. But it should be done mindfully and with care, taking the necessary precautions. Tanning is often seen as a sign of health, but in reality it's the skin's defence mechanism against UV damage. So avoid exposure during the hottest parts of the day, when UV rays are at their strongest. Try to enjoy the sunshine in the early morning or late afternoon instead when the rays are less intense. And of course, always use sun cream even if you have darker skin. Darker skin does offer more natural protection than lighter skin, but it's still vulnerable to the effects of UV radiation. Clothing, hats and sunglasses also help to protect against UV rays, especially if you're going to be outside for a long time. Finally, keep an eye on your skin. Regular self-checks can help you spot anything unusual early on, like new marks, moulds or wounds that don't heal. Early detection makes it easier to treat skin conditions, including skin cancer.
There you have it.
Now you know how to get a suntan safely. In under three minutes, we answer your questions and help you understand the true meaning behind the trends, concepts and acronyms that are making headlines. Listen along and you will really know for sure.