With summer upon us, it’s the perfect time to relax and soak up the sun. To help you make the most of the warm weather while keeping your skin healthy and radiant, here are some straightforward tips.
Incorporate sunscreen-rich foods into your diet
Relying solely on external products for skin protection is not sufficient during the summer months.
Research indicates that antioxidant micronutrients found in various foods enhance the skin’s defenses against UV radiation, fortifying long-term protection and promoting repair. Therefore, a nutritious diet can significantly contribute to the overall health and appearance of your skin. Key nutrients, including vitamins C and E, selenium, flavonoids, and polyphenols, can help mitigate harmful changes induced by sun exposure.
Fortunately, by indulging in seasonal summer fruits and vegetables, you can easily acquire a broad spectrum of these beneficial nutrients. Aim to fill your plate with colorful options.
However, be cautious with certain foods that contain psoralens, natural compounds that can intensify the effects of sunlight. If you plan on being outdoors, consider omitting citrus fruits and items from the umbelliferae family (such as parsnips, parsley, celery, and carrots) from your picnic spread.
Don’t forget to apply sunscreen
Sun protection comes in two forms: Chemical sunscreens that absorb UV rays and physical sunscreens that block them from penetrating the skin.
Yet, a 2019 review by the FDA raised concerns regarding the safety and absorption of several common chemical sunscreen ingredients—including oxybenzone, octinoxate, octisalate, octocrylene, homosalate, and avobenzone. Furthermore, some chemical components, such as oxybenzone and octinoxate, are banned in several locations due to their detrimental impacts on sensitive aquatic environments.
Physical sunscreens, typically regarded as safer and more natural alternatives, contain minerals like zinc oxide and titanium dioxide. TiO2 excels in protecting against UVB rays, while ZnO is effective against UVA rays, together offering comprehensive UV protection. Newer formulations utilize smaller particles to reduce the noticeable white residue often left on the skin, and studies indicate that minimal absorption of these particles occurs in living skin cells. However, inhaling TiO2 powder has been linked to lung cancer, so it’s wise to avoid spray or powdered physical sunscreen products.
Utilizing oil-based carriers in your sunscreen can enhance the uniformity and durability of UV protection, so seek out products that contain oils. Oil-based sunscreens also provide emollient qualities, aiding in moisture retention.
A common misconception is that an SPF 15 foundation will suffice for sun protection during a leisurely outdoor lunch. With the typical application likely being insufficient to reach the specified SPF level, reapplication is crucial for effectiveness. Instead, consider wearing a wide-brimmed hat for additional shade and use a lip balm containing coconut oil or shea butter and zinc oxide while enjoying the outdoors.
If you’ve over-exposed your skin to the sun, keep virgin coconut oil on hand for post-sun care. Studies have indicated that it effectively curbs free radical production linked to sun exposure and has anti-inflammatory properties.
But what should you do when the effects of sun exposure linger and become visible over time?
Identifying spots of concern
Freckles, typically reddish to light brown spots with uneven yet clear boundaries, arise due to increased melanin production and usually appear in childhood on areas like the face, chest, neck, and arms, particularly among fair-skinned individuals, especially those with red hair. These spots tend to fade in winter and lessen with age.
Hyperpigmentation or dark spots occur when there is excess melanin production, often following a blemish, bite, or injury healing. Hormonal changes, such as those during pregnancy, can lead to similar dark patches, especially in individuals with darker skin. Utilizing sun protection can help minimize the visibility of both spot types.
Age spots, often seen in individuals over 50, arise on sun-exposed areas of the skin and are more prevalent in those with lighter skin. Known medically as solar lentigines, these brown to black spots vary in size and result from the overproduction of melanin and changes in the skin that inhibit its natural exfoliation process. Commonly referred to as liver spots or sunspots, their appearance is strongly tied to prolonged sun exposure and is associated with photodamage and an elevated skin cancer risk.
Actinic keratosis manifests as small, rough patches on the skin resembling sandpaper, which may itch, sting, or burn. They may develop on sun-damaged areas like the backs of hands, ears, nose, lower lip, or balding scalp. It’s crucial to consult a healthcare provider immediately if you notice these patches, as they are closely linked to squamous cell carcinoma, the second most prevalent skin cancer.
Moles are skin growths that can darken due to sun exposure. Consult your healthcare provider if a mole exhibits changes in shape (especially irregular borders), color, size, or if it bleeds easily.
Your summer skincare essentials
Multivitamin
Boost your antioxidant defenses with vitamins C and E along with carotenoids.
Borage oil
Utilize this great source of GLA (gamma-linolenic acid), an anti-inflammatory fat that helps prevent moisture loss from the skin. It can be applied topically or taken as a supplement.
Astaxanthin
This carotenoid can neutralize free radicals linked to UV exposure, reduce inflammation, and enhance skin hydration.
Enhancing your summer radiance
Cleansing
Regardless of whether your day is spent indoors or outdoors, ensure you cleanse away sunscreen and makeup before you turn in for the night. Contrary to popular belief, a single cleansing product is sufficient.
Cleansers work effectively due to surfactants that target both oil and water-based impurities. Opt for those derived from natural sources such as sugars and lipids, including sucrose laurate and lauryl glucoside.
Hydration
Just because your summer skin feels dewy doesn’t mean you can skip moisturizer—it’s still essential! Look for ingredients that draw moisture into the skin or retain it without clogging pores, such as jojoba, sunflower, argan, and sesame oils, alongside honey. Sandalwood oil can be particularly beneficial in easing irritation from acne.
Cooling mist
On a hot summer’s day, nothing refreshes quite like a soothing spritz! When selecting a facial mist, choose natural brands with ingredients like Pyrus malus (apple extract) to infuse your skin with amino acids, flavonoids, trace minerals, and vitamins, while also ensuring hydration for your skin cells. Complement this with the natural preservative Citrus grandis (grapefruit) seed extract.
Versatile uses
Coconut oil serves multiple purposes, functioning as a cleanser, moisturizer for dry skin, and a treatment for hair!
Natural defense
Light skin has a natural SPF of roughly 3.4, while darker skin can offer approximately 13.4. Studies reveal that individuals with lighter skin experience nearly four times more UV radiation reaching the upper dermis. However, it’s essential to recognize that even dark skin can suffer burns and is at risk for skin cancer.
Sipping iced tea brewed from black or green tea may help mitigate UV-induced redness.
Although natural sunscreens frequently contain vitamins and plant extracts, don’t assume that using these ingredients alone will provide sufficient protection. For instance, while olive oil and coconut oil have a natural SPF of roughly 8, and topical applications of substances like aloe may offer benefits, they are not replacements for standard sunscreen.
If you’re seeking natural remedies for hyperpigmentation, research indicates that separately applying extracts of mulberry, kiwi, and Sophora angustifolia can significantly reduce skin pigmentation, achieving results comparable to synthetic hydroquinone.
