Skin cancer prevention

{{whyLabel}}: Early detection of melanoma and other skin cancers significantly improves treatment success rates.

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• Stand in a well-lit room with a full-length mirror and a hand mirror.
• Check your face, ears, neck, chest, and belly; women should lift breasts to check underneath.
• Use the hand mirror to inspect your back, buttocks, and the back of your neck.
• Don't forget hidden areas: scalp (use a hairdryer to part hair), between toes, and soles of feet.

{{doneWhenLabel}}: You have visually inspected every inch of your skin from head to toe.

{{whyLabel}}: Knowing exactly what to look for prevents unnecessary panic while ensuring dangerous spots aren't ignored.

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• Asymmetry: Check if one half of the mole matches the other.
• Border: Look for irregular, scalloped, or poorly defined edges.
• Color: Note if there are multiple shades (brown, black, white, red, or blue).
• Diameter: Identify moles larger than 6mm (size of a pencil eraser).
• Evolving: Watch for any changes in size, shape, or color over time.

{{doneWhenLabel}}: You have categorized all existing moles based on these five criteria.

{{whyLabel}}: Memory is unreliable; photos provide an objective reference to detect 'Evolving' (the E in ABCDE) over months.

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• Take a 'map' photo of the entire body area (e.g., full back).
• Take close-up photos of specific moles with a coin or ruler next to them for scale.
• Ensure photos are well-lit and in focus.
• Store them in a dedicated, password-protected folder or a specialized skin-tracking app.

{{doneWhenLabel}}: You have a digital library of your skin's current state for future comparison.

{{whyLabel}}: Broad-spectrum protection is critical as it blocks both UVA (aging/DNA damage) and UVB (burning) rays.

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• Look for 'Broad Spectrum' on the label.
• Choose SPF 50+ for maximum protection (blocks ~98% of UVB).
• Select a Mineral Sunscreen (Zinc Oxide or Titanium Dioxide) if you have sensitive skin or want immediate protection.
• Select a Chemical Sunscreen (Avobenzone, Octocrylene) for a lighter, 'invisible' feel, but apply 20 mins before exposure.

{{doneWhenLabel}}: You have at least one bottle of high-quality, unexpired broad-spectrum sunscreen.

{{whyLabel}}: Clothing provides consistent protection that doesn't wear off or require reapplication like sunscreen.

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• Buy a wide-brimmed hat (at least 7cm/3 inches) to protect ears, nose, and scalp.
• Look for garments with a UPF (Ultraviolet Protection Factor) of 50+.
• Choose sunglasses labeled 'UV400' or '100% UV protection' to prevent eyelid cancers and cataracts.
• Opt for tightly woven fabrics or dark colors if UPF-rated gear is unavailable.

{{doneWhenLabel}}: You own a complete 'sun-safe' outfit including hat and sunglasses.

{{whyLabel}}: UV intensity isn't always tied to heat; you can get significant DNA damage on cool, cloudy days.

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• Download a reputable weather or dedicated UV app.
• Set notifications for when the UV Index reaches 3 or higher (the threshold for required protection).
• Check the 'Peak UV' time for your location (usually between 10 AM and 4 PM).

{{doneWhenLabel}}: The app is configured and you have checked today's peak UV level.

{{whyLabel}}: Consistency is the most important factor in prevention; 66 days is the average time needed for a habit to stick.

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• Place your sunscreen next to your toothbrush.
• Apply it immediately after brushing your teeth every single morning, regardless of the weather.
• Focus on the face, ears, neck, and the backs of your hands.

{{doneWhenLabel}}: You have successfully applied sunscreen for 7 consecutive mornings.

{{whyLabel}}: Most people apply only 25-50% of the required amount, effectively reducing their SPF 50 to an SPF 15.

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• Squeeze two strips of sunscreen along the full length of your index and middle fingers.
• This amount (approx. 1/2 teaspoon) is the required dose for the face and neck combined.
• Rub it in thoroughly, ensuring no spots (like the hairline or ears) are missed.

{{doneWhenLabel}}: You have correctly measured and applied the full dose for your face.

{{whyLabel}}: Avoiding direct rays is the most effective prevention method during peak hours.

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• Observe your shadow when outdoors.
• If your shadow is shorter than you, the UV rays are at their most intense.
• Seek shade under trees, umbrellas, or buildings during these times (typically 10 AM - 4 PM).

{{doneWhenLabel}}: You have successfully avoided direct sun during a high-UV period today.

{{whyLabel}}: Sunscreen filters break down in sunlight and rub off with sweat or friction; protection drops significantly after 2 hours.

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• When spending time outdoors, set a phone timer for 120 minutes.
• Reapply immediately if you have been swimming or sweating heavily, even if the label says 'water-resistant'.
• Use a sunscreen stick or spray for easier reapplication over existing layers.

{{doneWhenLabel}}: You have completed one full day of outdoor activity with 2-hour reapplication intervals.

{{whyLabel}}: Scientific research indicates that 66 days is the 'sweet spot' for a behavior to become an automatic habit.

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• Use a habit-tracking app or a simple paper calendar.
• Mark an 'X' for every day you apply sunscreen and check the UV index.
• If you miss a day, don't quit; just resume the next morning.

{{doneWhenLabel}}: Your tracker shows 66 days of consistent sun-safe behavior.

{{whyLabel}}: Dermatologists use dermatoscopes to see structures beneath the skin surface that are invisible to the naked eye.

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• Call a board-certified dermatologist.
• Request a 'Full Body Skin Exam' or 'Skin Cancer Screening'.
• Aim for one screening per year, or more frequently if you have a high mole count or family history.

{{doneWhenLabel}}: You have a confirmed appointment date in your calendar.

{{whyLabel}}: Maximizing your time with the specialist ensures that the areas you are most concerned about get the most attention.

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• Review your baseline photos and notes.
• List any spots that have changed, itched, bled, or failed to heal for more than 3 weeks.
• Note when you first noticed the spot and how it has evolved.

{{doneWhenLabel}}: You have a written or digital list ready for your appointment.