Skin is the largest organ, and also one of its most vulnerable. Rates of the most deadly type of skin cancer, melanoma, have doubled in the past three decades, and up to half of all Americans will develop one of the less lethal forms of the disease by the time they reach 65. You can, however, help prevent skin cancer, both by protecting yourself from sun overexposure, and with some easy lifestyle upgrades.

Skin is the largest organ, and also one of its most vulnerable. Rates of the most deadly type of skin cancer, melanoma, have doubled in the past three decades, and up to half of all Americans will develop one of the less lethal forms of the disease by the time they reach 65. You can, however, help prevent skin cancer, both by protecting yourself from sun overexposure, and with some easy lifestyle upgrades.

Use sunscreen early, often, and in copious quantities. Put on sunscreen a full 30 minutes before exposure, and use at least one shot glass-full per average application. If the idea of using chemical sunscreens runs counter to your natural sensibilities, know that even some noted authorities on integrative medicine, such as Dr. Andrew Weil, urge us to look for ingredients such as Parsol 1789 (a synthetic chemical commonly found in drugstore formulations) to stave off UV damage.

In addition to wearing sunscreen -- and not just when you're at the beach, but also when you're going about your workday -- be especially vigilant when you're outside during peak hours, between 10 a.m. and 4 p.m. And don't count on your clothes to protect you. Use this rule of thumb: If you can see right through the clothing, the UV rays can go right through, too. If you're wearing something lightweight, apply sunscreen under your clothes.

If you've never had a skin cancer screening, schedule one with your doctor or dermatologist. After that, the exam should be part of your routine annual physical. Screen your body monthly, too, using a hand mirror and a wall mirror to check your back. Cancers can appear anywhere, even between your toes. Look for new markings or changes in the size, shape, color, or texture of existing freckles or moles-and tell your health-care provider about them immediately.

Certain nutrients appear to help stave off sun damage and slow the spread of cancer. Foods rich in antioxidants like lycopene (such as tomatoes), beta-carotene (such as carrots), and vitamin C (such as broccoli) can reduce inflammation. (Chronic inflammation has been linked to squamous cell carcinoma, a type of skin cancer.) In laboratory tests, resveratrol, a powerful anti-inflammatory compound found in the skins of grapes and berries, appears to go a step further by keeping certain sun-related cancer cells from proliferating and pushing some cancer cells to self-destruct.

Tomato Recipes
Carrot Recipes
Berry Recipes

Many herbs and spices, including ginger, garlic, onion, turmeric, and rosemary, have strong effect against inflammation, which has been linked to a type of skin cancer. Curcumin, the active ingredient in turmeric and curry powder, blocks a key pathway needed for the development of melanoma. If you don't eat turmeric, try supplementing with 200 mg of curcumin per day.

Ginger Recipes
Garlic and Onion Recipes
Get the Zucchini, Bell Pepper, and Curry Paste Recipe

Green tea, one of the world's most widely consumed beverages, is also celebrated for its antioxidant effects. The active compounds, called polyphenols, can help prevent UV radiation-induced skin cancer in animals when ingested and may help prevent it in humans, according to a study published in the Journal of Nutrition. Other research suggests similar benefits when green-tea extracts are applied topically.

If you protect your skin from harmful UV rays, but miss your usual summer glow, try using a natural self-tanner. And don't worry about exposure to artificial chemicals: The active ingredients in many sunless tanners, which cause skin's outer layer to darken, come from beets or sugarcane (the effect fades after four to six days). Or choose a liquid or powdered bronzer, which use minerals to cast a just-for-today tan before they wash off in the shower.

You may think of the pesky splotches that first appear on your face and chest in your late twenties as "age spots," but hyperpigmentation is usually the result of sun damage. Help prevent them by wearing a sunblock with zinc oxide or titanium dioxide. Those with darker skin aren't exempt, and are actually more susceptible to discoloration following sunburn.

You can lessen spots' appearance with regular, gentle exfoliation, and with lightening agents. Or talk to your dermatologist about permanently removing them with procedures such as microdermabrasion or intense pulsed light therapy.

You can help prevent sunspots from occurring by neutralizing inflammation from within by upping your antioxidant intake: Try vitamin C and alpha lipoic acid supplements, along with a diet rich in leafy, dark-green vegetables.

There is a diet-and-hormone connection to brown spots. If you suddenly see lots of new spots, cut back on sugar, and have your hormone, thyroid, and blood sugar levels, and adrenal gland function checked -- imbalances may spur discolorations.