Looking after yourself during and after melanoma treatment

Staying active – Physical activity can reduce tiredness, improve circulation and lift mood. The right exercise for you depends on what you are used to, how you feel, and your doctor’s advice.

Complementary therapies – Complementary therapies are designed to be used alongside conventional medical treatments. Therapies such as massage, relaxation and acupuncture can increase your sense of control, decrease stress and anxiety, and improve your mood. Let your doctor know about any therapies you are using or thinking about trying, as some may not be safe or evidence-based.

Work and money – Cancer can change your financial situation, especially if you have extra medical expenses or need to stop working. Getting professional financial advice and talking to your employer can give you peace of mind. You can also check whether any financial assistance is available to you by asking a social worker at your hospital or treatment centre or calling Cancer Council 13 11 20.

Relationships – Having cancer can affect your relationships with family, friends and colleagues in different ways. Cancer is stressful, tiring and upsetting, and this may strain relationships. The experience of cancer may also result in positive changes to your values, priorities or outlook on life. Give yourself time to adjust to what’s happening, and do the same for those around you. It may help to discuss your feelings with each other.

Sexuality – Cancer can affect your sexuality in physical and emotional ways. The impact of these changes depends on many factors, such as treatment and side effects, your self-confidence, and if you have a partner. Although sexual intercourse may not always be possible, closeness and sharing can still be part of your relationship.

How to protect your skin from the sun

Most melanomas are caused by exposure to the sun’s UV radiation. After a diagnosis of melanoma, it is especially important to check your skin regularly and follow SunSmart behaviour. When UV levels are 3 or above, use all or as many of the following measures as possible to protect your skin.

Slip on clothing - Wear clothing that covers your shoulders, neck, arms, legs and body. Choose closely woven fabric or fabric with a high ultraviolet protection factor (UPF) rating, and darker fabrics where possible.

Slop on sunscreen - Use SPF 50 or SPF 50+ broad-spectrum, water-resistant sunscreen and apply every morning. Reapply 20 minutes before going outdoors and reapply every 2 hours, or after swimming, sweating or any activity that causes you to rub it off. For an adult, apply about 7 teaspoons of sunscreen for a full body application – 1 teaspoon for each arm, leg, front of body, back of body, and the face, neck and ears.

Slap on a hat - Wear a hat that shades your face, neck and ears. This includes legionnaire, broad-brimmed and bucket hats. Check to make sure the hat meets the Australian Standard. Choose fabric with a close weave that doesn’t let the light through. Baseball caps and sun visors do not offer enough protection.

Slide on sunglasses - Make sure you protect your eyes with sunglasses that meet the Australian Standard (with a lens category of 2, 3 or 4). Wraparound styles are best. Sunglasses should be worn all year round to protect both the eyes and the delicate skin around the eyes.

Seek shade - Use shade from trees, umbrellas, buildings or any type of canopy. UV radiation is reflective and bounces off surfaces, such as concrete, water, sand and snow, so shade should never be the only form of sun protection used. If you can see the sky through the shade, even if the direct sun is blocked, the shade will not completely protect you from UV radiation.

Check daily sun protection times - Each day, use the free SunSmart Global UV app to check the recommended sun protection times in your local area, and use sun protection when the UV is 3 or above. For more information, visit sunsmart.com.au. You can also find sun protection times at the Bureau of Meteorology website or BOM Weather app or in the weather section of daily newspapers.

Don't use solariums - It is not safe to use solariums. Also known as tanning beds or sun lamps, solariums give off artificial UV radiation and are banned for commercial use in Australia.

Understanding sun protection

After a melanoma diagnosis, you need to take special care to protect your skin from the sun’s UV radiation. This will reduce your risk of further melanomas.

The UV Index shows the intensity of the sun’s UV radiation. A UV index of 3 or above means that UV levels are high enough to damage unprotected skin, and you need to use all 5 types of sun protection. The recommended daily sun protection times (see previous page) are the times of day UV levels are expected to be 3 or higher. These will vary according to where you live and the time of year.

Sun exposure and vitamin D

UV radiation from the sun causes skin cancer, but it is also the best source of vitamin D. People need vitamin D to develop and maintain strong, healthy bones. The body can absorb only a set amount of vitamin D at a time. Most people get enough vitamin D through incidental exposure to the sun, while using sun protection. When the UV Index is 3 or above, this may mean spending just a few minutes outdoors on most days of the week, depending on where in Australia you live and the time of year. However, people with naturally very dark skin tones, who do not burn, may need longer sun exposure to get enough vitamin D.

After a diagnosis of melanoma, talk to your doctor about the best ways to get enough vitamin D while reducing your risk of getting more melanomas. Your doctor may advise you to limit your sun exposure as much as possible when the UV Index is 3 or above. In some cases, this may mean you don’t get enough sun exposure to maintain your vitamin D levels. Your doctor may advise you to take a supplement. Overexposure to UV is never recommended.