Soak Up the Sun but Don’t Let Your Skin Pay the Price
Summer’s here, and with it comes the sunshine we have been craving for months. But before you step outside, are you giving your skin the care it needs? While the sun can provide that sun kissed glow, without the right precautions it can also lead to sunburn, premature ageing, and other skin issues. The good news? With skin nourishing nutrients, smart sun habits, and skin protection, you can enjoy the sunshine while keeping your skin healthy and radiant.
Nourishing Your Skin from Within
What you eat plays a significant role in the health of your skin, and looking to a Mediterranean diet for inspiration can be especially beneficial not just during the summer months. Packed with nutrients that provide extra support and hydration, this way of eating helps your skin stay nourished and resilient under the summer sun.
Antioxidants for Skin Health
Vitamin C - Vital for collagen production and skin repair, vitamin C is abundant in summer fruits like oranges, strawberries, and kiwis. It helps protect your skin from oxidative stress caused by sun exposure.
Vitamin E - This vitamin, found in nuts, seeds, and green leafy vegetables and works with vitamin C to prevent damage from free radicals, which are often generated by UV exposure.
Beta-Carotene - Present in carrots, sweet potatoes, and dark leafy greens, beta-carotene helps reduce sun sensitivity and can support your skin’s natural defence against UV rays however, not in sufficient enough quantities to offer full protection and so additional broad spectrum SPF is also recommended.
Healthy Fats for Hydration
Omega-3 Fatty Acids - These fats, found in fatty fish such as salmon, flaxseeds, and walnuts, help maintain your skin’s natural oil barrier.
Monounsaturated Fats - Foods like avocados, olives, and nuts provide healthy fats that help improve skin elasticity and hydration.
Top Tip: mix sunflower, sesame and pumpkin seeds with chopped nuts like pecans, almonds and Brazil nuts and store in a sealed container ready at hand to sprinkle on your morning breakfast or afternoon yoghurt and fruit bowl.
Polyphenols for Skin Defence
Green Tea - rich in polyphenols and anti-inflammatory and skin-protective properties, which may help reduce the effects of sun damage.
Dark Chocolate - contains flavonoids, a type of polyphenol which may help improve skin texture and resilience to sun exposure. Research indicates that these compounds can enhance the skin's defences against oxidative stress and may contribute to overall skin health.
Staying Hydrated
Adequate hydration is key for healthy skin, especially during the warmer summer months. Drinking plenty of water and consuming water-rich foods like cucumbers and watermelon can help maintain your skin’s moisture levels.
Top Tip: try popping sliced up watermelon in the freezer for a refreshing snack like these Frozen Watermelon Popsicles
Practising Safe Sun
While spending time outdoors is one of summer’s pleasures, it’s important to be smart about your sun exposure to keep your skin healthy.
Limit Exposure During Peak Hours
The sun’s rays are strongest between 10 a.m. and 4 p.m. During these hours, it’s best to seek shade, especially if you’re planning to be outside for extended periods. If you need to be in the sun, wear protective clothing like wide-brimmed hats and UV-blocking sunglasses.
Did you know? While wearing sun protection is crucial, we need 10-15 minutes of sunshine exposure around mid-day without wearing heaps of sun protection to allow your body to synthesise vitamin D. You can read more about the benefits of sunshine therapy here
Exposing your eyes to morning light helps your body to produce melatonin, the hormone that helps regulate your sleep cycles.
Top Tip: enjoy your morning coffee or smoothie in the morning sunlight.
Build Up Gradual Exposure
Instead of spending long hours in the sun right away, try to build up your exposure gradually. This allows your skin to produce melanin, the pigment in our skin cells which provides some natural protection from the sun.
Use the UV Index as a Guide
The UV index is a valuable tool for assessing the intensity of the sun’s rays on a given day. A higher index indicates a greater risk of skin damage, so it’s wise to take extra precautions on such days by wearing protective clothing and applying sunscreen.
Choosing Skin Supporting Sun Protection
Selecting the right sunscreen is crucial not only for protecting your skin but also for avoiding exposure to potentially harmful chemicals.
Look for sunscreens containing zinc oxide or titanium dioxide. These minerals act as physical barriers on the skin, reflecting UV rays without being absorbed into the bloodstream. Sun protection that also contain nourishing oils such as coconut and shea butter alongside added vitamin E can also help support your skin hydration. Some people often respond better to sun protection that’s unscented.
Here at Revive Active we love Green People's Scent Free SPF30. Not only is it free of fragrances, perfect for sensitive skin it doesn’t contain Oxybenzone or Octinoxate making it reef-safe too.
A good sunscreen should protect against both UVA and UVB rays. UVA rays penetrate deeply into the skin and are associated with ageing, while UVB rays are responsible for sunburn. Broad-spectrum sunscreens offer comprehensive protection against both types.
Extra Tips for Summer Skin Care
Moisturise Regularly: Even with the heat, your skin can become dehydrated, especially after sun exposure. A lightweight moisturiser can help replenish your skin without clogging pores.
Gentle Exfoliation: Removing dead skin cells is important to keep your skin looking fresh, but it’s best to use gentle exfoliants, like oatmeal or a soft brush, to avoid irritation. Regularly using a body brush will also support lymphatic drainage too.
After-Sun Care: Soothing your skin with aloe vera gel or a lotion containing natural ingredients like cucumber or chamomile can help calm and nourish the skin.
Taking care of your skin in the summer involves more than just applying sunscreen. By nourishing your skin with the right foods, practising safe sun habits, and choosing skin nourishing sun protection, you can enjoy the sunny days while keeping your skin healthy and radiant.
