As summer approaches, it’s important to enjoy the beautiful weather while ensuring your skin remains healthy and radiant. Here are some effective methods to soak up the sun safely.

Incorporate sunscreen into your meals

For a comprehensive approach to skincare in the summer, don’t solely depend on topical applications (which we’ll explore shortly).

Research indicates that antioxidant-rich foods help bolster skin’s defense against UV rays, offer long-term protection, and aid in recovery. Essentially, a nutritious diet can enhance both the health and appearance of your skin. Notable nutrients such as vitamins C and E, selenium, flavonoids, and polyphenols play a crucial role in offsetting the biochemical changes in the skin post-sun exposure.

Lucky for you, seasonal summer produce is packed with these vital nutrients—make sure to include a vibrant assortment of fruits and vegetables on your plate.

Conversely, certain foods are rich in psoralens, organic compounds that can intensify sun sensitivity. If you plan to be outdoors for an extended period, you might want to avoid citrus fruits and members of the umbelliferae family, including parsnips, parsley, celery, and carrots.

Don’t forget the sunscreen

Sun protection comes in two varieties: Chemical sunscreens that absorb UV rays and physical sunscreens that create a barrier to prevent UV penetration.

A 2019 FDA review highlighted that there is inadequate data on the safety and absorption of numerous popular chemical sunscreen ingredients, such as oxybenzone and octinoxate. Additionally, some of these chemicals have been restricted in certain regions due to their potential harm to delicate marine ecosystems.

Physical sunscreens are generally favored as the safer and more organic choice, often containing zinc oxide (ZnO) and titanium dioxide (TiO2). TiO2 is effective against UVB rays, while ZnO effectively combats UVA rays, providing broad-spectrum protection. Newer formulations feature smaller particles to minimize the traditional white residue on the skin, and studies suggest that minimal to none of these particles penetrate living skin cells. Nonetheless, inhalation of TiO2 has been associated with lung cancer, so it’s best to steer clear of spray or powder options.

Research indicates that oil-based carriers may be the most effective for achieving even and lasting sun protection, so seek out oils in your natural sunscreen. Oil formulations often have emollient characteristics that help maintain skin moisture.

Be wary of assuming that your SPF15 foundation will suffice for sun protection during a casual lunch outdoors. It’s unlikely that you’re applying the necessary amount to reap the full SPF benefits, and frequent reapplication is vital for continued protection. Instead, consider wearing a wide-brimmed hat that is at least three inches deep. Utilize a lip balm containing coconut oil or shea butter combined with zinc oxide while enjoying the outdoors.

For post-sun skincare, particularly if you get a bit too much sun, keep virgin coconut oil handy. Research suggests it can reduce free radical production that results from sun exposure and offers anti-inflammatory properties for the skin.

This leaves one crucial question: What steps to take when the effects of sun exposure become apparent in your skin over time?

Identifying problematic skin changes

Freckles appear as reddish to light brown spots with irregular contours, resulting from increased melanin production. They typically present on the faces, chests, necks, and arms of individuals with fair skin, especially those with red hair, often fading during the winter months and sometimes diminishing with age.

Dark or brown spots—also referred to as hyperpigmentation—develop in individuals with darker skin and often emerge following the healing of pimples or injuries. Hormonal changes, such as those experienced during pregnancy, can also contribute to dark patches in people with deeper skin tones. Using sun protection can help reduce the prominence of both types of spots.

Age spots, also known as solar lentigines, often surface after the age of 50 in sun-exposed areas and are more prevalent among individuals with lighter skin. These light brown to black spots vary in size and arise from an increase in melanin-producing cells and altered skin that inhibits the natural exfoliation process. Commonly referred to as liver spots or sunspots, they are closely linked to prolonged sun exposure and can indicate photodamage and an elevated risk of skin cancer.

Actinic keratosis presents as small, rough patches that can feel like sandpaper; these can sting, itch, or burn. They often occur in sun-exposed areas such as the backs of hands, lips, nose, and balding scalps. If you notice these patches, see a healthcare professional promptly, as they are closely associated with squamous cell carcinoma, the second most common skin cancer.

Moles, which can darken with sun exposure, should be monitored. If you observe changes in a mole’s shape (especially irregular borders), color, or size, or if it begins to bleed, consult your healthcare provider.

Your essential summer skin care routine

Daily Multivitamin

Support your skin’s antioxidant defenses with a daily dose of vitamins C and E, along with carotenoids.

Borage Oil

This oil is a great source of gamma-linolenic acid (GLA), an anti-inflammatory fatty acid that helps to maintain skin hydration. You can use it as a supplement or apply it topically.

Astaxanthin

This potent carotenoid counters free radicals from UV exposure, reduces inflammation, and boosts moisture levels in the skin.

Enhance Your Summer Glow

Cleanse

Always wash off your sunscreen and makeup before going to bed, whether you’ve spent the day at work or relaxing by the beach. You only need one cleanser to accomplish this effectively.

Look for cleansers that include surfactants derived from natural sources, such as sugar and lipids, like sucrose laurate and lauryl glucoside, which efficiently remove both oil-based and water-based residues.

Hydrate

Do not let the natural glow of your summer skin deceive you into thinking that moisturizing isn’t necessary—it is! Seek moisturizers that either draw moisture into the skin or retain it, without clogging pores. Ingredients such as jojoba, sunflower, argan, sesame oils, and honey are excellent choices. Sandalwood oil can help calm irritation related to acne.

Refresh

There’s nothing quite like a refreshing spritz on a hot summer day. When selecting a facial mist, opt for natural brands that incorporate ingredients like Pyrus malus (apple extract), which nourishes the skin with amino acids, flavonoids, trace elements, and vitamins while locking in moisture. Continuing the fruity theme, look for mists that also contain natural preservatives such as Citrus grandis (grapefruit) seed extract.

Utilize Multi-functional Products

Coconut oil serves multiple purposes, working as a skin cleanser, a moisturizer for dry areas, and a treatment for your hair!

Natural UV Defense

While lighter skin naturally has an inherent SPF of about 3.4, darker skin boasts an intrinsic SPF of approximately 13.4. It’s been shown that individuals with lighter skin absorb roughly four times more UV radiation into their upper dermis. However, it is important to recognize that darker skin can also burn and is at risk for skin cancer.

Enjoy iced tea brewed from black or green tea to help reduce UV-related redness.

Although plant-derived ingredients, including vitamins and extracts, are commonly found in natural sunscreen options, relying on them independently for protection may not be sufficient. For example, olive oil and coconut oil have natural SPFs of around 8—which isn’t enough on its own. The topical application of ingredients like aloe vera should also be viewed with discretion.

If you’re exploring natural solutions for hyperpigmentation, evidence suggests that using extracts from mulberry, kiwi, and Sophora angustifolia can significantly diminish skin discoloration, achieving results comparable to synthetic treatments like hydroquinone.