With daylight saving returning we are advised to use sun protection during peak UV hours from 10am-4pm to reduce our risk of sunburn and skin cancer.

We also know we need sunlight to make vitamin D in our skin. Vitamin D is important in maintaining bone health. It is thought up to five per cent of New Zealand adults are deficient in vitamin D.

The risk of this increases with age, darker skin colour and health problems such as liver and kidney disease. Sensible sun exposure is a daily outdoor activity or walk when the UV index is not too high. For example, early-morning or late-afternoon during summer.

Only five minutes on the face, forearms and hands is all it takes for adequate vitamin D production if you are fair skinned, and 20 minutes if you are dark skinned and tan easily. See: dermnetnz.org This means during the summer you don’t need to go out of your way to have adequate vitamin D levels as incidental amounts of sun exposure during the day for most New Zealanders are more than enough.

Sunburn is never okay. The website NIWA.co.nz can provide you with updated UV index levels throughout the year so you know when your risk of sunburn is lowest. For those with a personal history of skin cancer the Ministry of Health’s advice is sunscreen and sun protection year round. If you think you may be deficient in vitamin D, discuss dietary supplementation with your doctor.

Many of us can feel overwhelmed looking at the range of sunscreens available from your supermarket or chemist. Essentially, fragrance-free or hypoallergenic is good if you have sensitive skin. Oil free or ‘non-comedogenic’ sunscreens are recommended for acne-prone skin. Sunscreen sprays or gels are easier to apply to hairy skin. If you have fair skin choose a broad spectrum sunscreen with a high SPF 50+. Be safe in the sun this summer.