Summer is heating up, and as you dive headlong into seasonal fun and frolicking, you want to be sure to protect your skin.

According to new research, the two most common types of skin cancer are on the rise. The locations of these cancers has shifted, too. While they used to be found mainly on the head and neck, they’re now commonly found on the torso, arms, and legs. The upshot: It’s time to up your sun-protection game. Make wide-brimmed hats, sunglasses, and clothing made with SPF fabric part of your regular wardrobe, and brush up on sunscreen basics for exposed areas.

Some research suggests that the majority of people use sunscreen incorrectly, so here’s a reminder: Look for a broad-spectrum sunscreen with SPF 30 or higher (we prefer micronized zinc oxide) and apply it early and often, even in overcast weather. If you’re outside and have a lot of skin exposed, you should apply about a shot-glass full every few hours. (Yes, really!) Pay extra attention to your lips, scalp, the tips of your ears, and the backs of your legs. These “hot spots” are easy to forget about, which makes them especially prone to sun damage.

And keep in mind that sun protection may be an inside job, too. Some research suggests that eating a Mediterranean-style diet, with nutritious fats and plenty of vegetables and fruit, may help to lower your risk of the sun damage that can lead to cancer. Carotenoids, compounds found in brightly colored produce like bell peppers, squash, tomatoes, and kale, may be especially helpful. How convenient that what’s good for the heart, brain, waistline, and taste buds may also be good for the skin!