With the most common form of cancer -- skin cancer -- on the rise, it's hard not to fret about soaking up too much sun this season. But instead of stressing your way through summer, take action to build up your skin-cancer defense, suggests dermatology expert Lily Talakoub, M.D., at the University of California, San Francisco.
皮膚癌是最常見的癌癥之一，目前發(fā)病率正呈現(xiàn)上升趨勢(shì)。在夏季人們總為吸收了太多陽(yáng)光而感到困擾。不過(guò)，來(lái)自加利福尼亞大學(xué)的醫(yī)學(xué)博士、皮膚醫(yī)學(xué)專家Lily Talakoub建議說(shuō)，與其整個(gè)夏季為此不安，不如行動(dòng)起來(lái)，預(yù)防皮膚癌。

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 zinc oxide or titanium dioxide.
首先，在太陽(yáng)日照最強(qiáng)烈的上午10點(diǎn)到下午4點(diǎn)期間，盡可能待在陰涼處。不管是晴天還是多云，只要你在戶外，涂抹SPF15（或更高）、而且含有氧化鋅和二氧化鈦成分的防曬霜。

"These ingredients physically block both UVA and UVB rays from penetrating the skin. They provide better protection than chemicals that work by reflecting the sun's rays," says Talakoub.
“從物理上來(lái)說(shuō)，這些成分會(huì)阻擋長(zhǎng)波紫外線（UVA）和紫外線（UVB）光線穿透皮膚。它們的保護(hù)效果比那些反射陽(yáng)光的化學(xué)制品更好?！?Talakoub博士說(shuō)。

(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，為了確保維生素D的水平，許多專家建議每周讓手臂和腿部曬兩到三次太陽(yáng)，每次10-15分鐘，而且不用涂防曬霜。）

Remember the Basics
別忘了基礎(chǔ)護(hù)膚

Apply lotion 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 coverage to easily burned ears, face, and neck).
外出前15分鐘涂抹乳液，之后每?jī)蓚€(gè)小時(shí)補(bǔ)涂一次。為了讓你的頭部不收陽(yáng)光傷害，可以戴一頂帽檐四英寸的帽子（如果能遮擋容易曬傷的耳朵、面部和頸部就最好了）。

Be Observant
善于觀察

Check your skin once a month for changes or new growths to help guard against skin cancer.
每月檢查一次皮膚有無(wú)變化或新的生長(zhǎng)，有助于預(yù)防皮膚癌。

Sip and Sprinkle
喝茶

Recent research reveals that consuming green tea and curcumin (an anti-inflammatory compound found in the curry spice turmeric) may help combat skin cancer. Packed with potent antioxidants, green tea may also reduce DNA damage to skin cells when applied topically, according to animal studies.
最近研究發(fā)現(xiàn)，飲用綠茶和姜黃素（一種在咖喱香料中發(fā)現(xiàn)的抗炎化合物）可能有助于對(duì)抗皮膚癌。動(dòng)物研究表明，經(jīng)常飲用富含抗氧化劑的綠茶可以降低皮膚細(xì)胞的DNA損傷。

In addition to choosing green-tea-infused sunblocks and lotions, 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.
威斯康辛大學(xué)醫(yī)學(xué)與公共衛(wèi)生學(xué)院的綜合醫(yī)師David Rakel說(shuō)，選擇含有綠茶成分的防曬霜和乳液，每天喝三杯綠茶，做飯時(shí)加入姜黃粉末，都可以為你提供防曬保護(hù)。

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.
《柳葉刀》雜志2007年的一項(xiàng)研究表明，防曬霜是必須的，但在降低皮膚癌風(fēng)險(xiǎn)方面，防曬服的效果更好。Talakoub博士建議，深色或亮色（不要白色或其它淺淡、柔和的顏色）的密織服裝是你最好的選擇。如果想要更多保護(hù)，可以選擇帶有皮膚癌基金會(huì)推薦標(biāo)簽的吸收紫外線的衣服。

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.
保護(hù)你的嘴唇是預(yù)防皮膚癌的關(guān)鍵，然而研究表明，每4個(gè)美國(guó)人中只有不到1個(gè)人涂抹了防曬唇膏。Talakoub博士建議在出門前15分鐘涂抹SPF15（或更高）的唇膏。

Cover Your Bases
涂防曬霜

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.
美國(guó)皮膚醫(yī)學(xué)會(huì)雜志去年發(fā)表的一項(xiàng)研究表明，和上世紀(jì)70年代相比，2004年女性胸部患黑色素瘤（最致命的皮膚癌）的比率更高了。所以哪怕只有一小塊皮膚暴露在陽(yáng)光下，也要在暴露部位涂抹（并且多次補(bǔ)充）大量防曬霜。?