With the most common form of cancer -- skin cancer -- on the rise, it's hard not to fret¹ about soaking up too much sun this season. But instead of stressing your way through summer, take action to build up your skin-cancer defense², suggests dermatology expert Lily Talakoub, M.D., at the University of California, San Francisco.

皮肤癌是最常见的癌症之一，目前发病率正呈现上升趋势。在夏季人们总为吸收了太多阳光而感到困扰。不过，来自加利福尼亚大学的医学博士、皮肤医学专家Lily Talakoub建议说，与其整个夏季为此不安，不如行动起来，预防皮肤癌。

For starters, take to the shade as often as possible from 10 a.m. to 4 p.m., when the sun's rays beat down the hardest. Whether it's sunny or cloudy, when you step outside, wear sunblock that offers an SPF of 15 (or higher) and contains zinc³ oxide⁴ or titanium dioxide.

首先，在太阳日照最强烈的上午10点到下午4点期间，尽可能待在阴凉处。不管是晴天还是多云，只要你在户外，涂抹SPF15（或更高）、而且含有氧化锌和二氧化钛成分的防晒霜。

"These ingredients physically⁵ block both UVA and UVB rays from penetrating⁶ the skin. They provide better protection than chemicals that work by reflecting the sun's rays," says Talakoub.

“从物理上来说，这些成分会阻挡长波紫外线（UVA）和紫外线（UVB）光线穿透皮肤。它们的保护效果比那些反射阳光的化学制品更好。” Talakoub博士说。

(Note that for adequate vitamin D levels, many experts recommend letting the rays shine on sunscreen-free arms and legs for 10 to 15 minutes two to three times a week.)

（注意，为了确保维生素D的水平，许多专家建议每周让手臂和腿部晒两到三次太阳，每次10-15分钟，而且不用涂防晒霜。）

Remember the Basics

别忘了基础护肤

Apply lotion⁷ 15 minutes before heading outside, and reapply every two hours. To keep your head sun-safe, wear a hat with a 4-inch brim (perfect for giving extra coverage⁸ to easily burned ears, face, and neck).

外出前15分钟涂抹乳液，之后每两个小时补涂一次。为了让你的头部不收阳光伤害，可以戴一顶帽檐四英寸的帽子（如果能遮挡容易晒伤的耳朵、面部和颈部就最好了）。

Be Observant

善于观察

Check your skin once a month for changes or new growths to help guard against skin cancer.

每月检查一次皮肤有无变化或新的生长，有助于预防皮肤癌。

Sip⁹ and Sprinkle

喝茶

Recent research reveals that consuming green tea and curcumin (an anti-inflammatory compound found in the curry¹⁰ spice turmeric) may help combat skin cancer. Packed with potent¹¹ antioxidants, green tea may also reduce DNA¹² damage to skin cells when applied¹³ topically, according to animal studies.

最近研究发现，饮用绿茶和姜黄素（一种在咖喱香料中发现的抗炎化合物）可能有助于对抗皮肤癌。动物研究表明，经常饮用富含抗氧化剂的绿茶可以降低皮肤细胞的DNA损伤。

In addition to choosing green-tea-infused sunblocks and lotions¹⁴, drinking 3 cups of green tea daily and regularly including turmeric in your cooking may provide protection, says integrative physician David Rakel of the University of Wisconsin's School of Medicine and Public Health.

威斯康辛大学医学与公共卫生学院的综合医师David Rakel说，选择含有绿茶成分的防晒霜和乳液，每天喝三杯绿茶，做饭时加入姜黄粉末，都可以为你提供防晒保护。

Keep Your Clothes On

穿好衣服

Sunblock is a must, but it can't beat sun-protective clothing when it comes to reducing cancer risk, a 2007 study from the Lancet shows. Tightly woven garments in dark or bright colors (rather than white, pale colors, or pastels) are your best bet, says Talakoub. For even more protection, look for UV-absorbing clothes labeled with the Skin Cancer Foundation's seal of recommendation.

柳叶刀》杂志2007年的一项研究表明，防晒霜是必须的，但在降低皮肤癌风险方面，防晒服的效果更好。Talakoub博士建议，深色或亮色（不要白色或其它浅淡、柔和的颜色）的密织服装是你最好的选择。如果想要更多保护，可以选择带有皮肤癌基金会推荐标签的吸收紫外线的衣服。

Live for Lip Balm

涂唇膏

Protecting your lips is key to preventing skin cancer, yet research shows that fewer than one in four Americans wear sun-protective lip balm. Talakoub recommends using lip balm with an SPF of 15 (or higher) and applying it 15 minutes before going outside.

保护你的嘴唇是预防皮肤癌的关键，然而研究表明，每4个美国人中只有不到1个人涂抹了防晒唇膏。Talakoub博士建议在出门前15分钟涂抹SPF15（或更高）的唇膏。

Cover Your Bases

涂防晒霜

Women were more likely to develop melanoma (the most deadly form of skin cancer) on their chests in 2004 than they were in the 1970s, according to a study published in the Journal of the American Academy of Dermatology last year. So when you're showing a little skin, take care to apply (and reapply) plenty of sunblock to any exposed areas.

美国皮肤医学会杂志去年发表的一项研究表明，和上世纪70年代相比，2004年女性胸部患黑色素瘤（最致命的皮肤癌）的比率更高了。所以哪怕只有一小块皮肤暴露在阳光下，也要在暴露部位涂抹（并且多次补充）大量防晒霜。