The thought of spending days outside, lingering in the sun and balmy air, is nearly incessant now that warmer days are approaching.
It’s crucial to spend time outdoors taking in the scenery, the crisp spring air, and the limited sunshine! There are several advantages to being outside, including greater mood, decreased anxiety, decreased rates of depression, better sleep, and much more.
Whether it’s a city park, a deep forest, or a sun-drenched beach, the act of just spending time in nature is one of the finest ways we can enhance our general wellbeing.
On the other hand, protecting your skin before spending time outside and in the sun is vital. As a proven human carcinogen, ultraviolet radiation can cause inflammation all over the body (1,2).
Naturally, there is also the aesthetic end: Up to 80% of the apparent indications of aging can be attributed to sun damage since UV radiation can harm skin cells, proteins, and elastic fibers that keep skin taut by penetrating the epidermis (3).
Moreover, it may cause the synthesis of melanin, which in those who are predisposed to it may result in dark blotches or sunspots. Lastly, it has the power to modify the DNA of skin cells. All of this results in photoaging.
The plus side is that there are lots of easy ways to protect your skin when you’re outside.
These days, sun care is presented as being extremely difficult. You will be inundated with varying viewpoints regarding the most effective and sole method of protecting your skin when you peruse through any social media feed.
There are numerous efficient methods for shielding your skin from UV ray harm, and frequently, a combination of strategies is the best course of action. Here is the top sun protection advice I’ve found:
Make antioxidants top priority in your diet.
A growing body of research indicates that eating specific nutrients can improve your skin’s resistance to UV rays. More precisely, studies have demonstrated the photoprotective properties of certain antioxidants by demonstrating their ability to both absorb UV radiation and assist in counteracting UV-induced free radical damage. (4)
For instance, astaxanthin can support a normal inflammatory response in the skin and improve skin photoprotection against UV radiation. According to studies, astaxanthin reduces the negative effects of UV exposure, resulting in less uncomfortable, bright red skin immediately and less wrinkles over time (5).
Again, the most prevalent and obvious signs of photodamage are smoother, more elastic skin, which is demonstrated to be supported by beta-carotene (6). It does this by directly absorbing ultraviolet light (7). Resveratrol is another type of antioxidant to search for, as it has been demonstrated to help control UV-induced skin damage. (8)
Eating a strong diet rich in a range of colorful fruits and vegetables is the best course of action. Try to include 30 different plants in your weekly intake; this has also been demonstrated to enhance the gut microbiota.
Wear sunscreen that works for you.
In the cosmetic industry, one of the most heated—and vexing—discussions is between mineral and chemical sunscreen.
For several reasons, including the fact that I prefer some coverage to balance out my skin tone: tinted sunscreens block visible light, zinc oxide can offer broader protection against both UVB and UVA rays, and mineral formulas are typically better for reactive, sensitive skin (9). Therefore, I personally use mineral sunscreen.
What is a sunscreen that is natural?
The phrase natural sunscreen is unregulated. Mineral sunscreens are typically what people mean when they refer to natural sunscreen. I think a lot of people mistake physical or mineral blockers for natural because the active chemicals in alternative SPF formulations are labeled as chemical.
Chemical versus Mineral
Mineral sunscreens, also referred to as nonchemical, inorganic, or physical blockers, function by reflecting UV rays. Chemical sunscreens function by absorbing UV radiation, which sets off a chemical reaction that converts the UV into heat.
Popular brands of sunscreen use a layer of multiple chemicals to block the sun’s rays from being absorbed by your skin. These chemicals consist of homosalate, octocrylene, avobenzone, octinoxate, octisalate, and oxybenzone.
The main concern is that these ingredients are rapidly absorbed by your skin and can cause irritation and other health hazards. Since a baby’s skin is thirty percent thinner than ours, it makes it highly susceptible to absorbing these chemicals. Zinc oxide and titanium dioxide are the two mineral components found in sunscreens sold in the United States and are considered generally safer by the FDA.
Apply completely and again as necessary.
To start with the essentials: One quarter of a teaspoon, or roughly two fingers’ worth of sunscreen, is sufficient for the face. Though it doesn’t take long to get used to, this is probably more than most people are used to applying.
You should therefore use additional care while applying if you’re outside in the sun, exercising, or getting wet: After becoming wet, always reapply, and do so at least every two hours.
Playing golf, going to the beach, or spending a lot of time outside during the summer or on vacation? Throughout the day, always reapply every two hours. Basically, it all comes down to what you’re doing, how much sun you get, and the products you use.
To increase the effectiveness of sunscreen, use antioxidant serums and moisturizers.
Antioxidants assist in halting the UV radiation-induced chain reaction of free radical damage.
How many antioxidants should you take on a regular basis? The more, the better. The longer you can keep your skin and cells healthy, the more you can do to counteract unstable molecules brought on by the production of free radicals. Your body’s ability to be repaired and protected is practically limitless!
Studies have indicated that combining antioxidants with SPF can enhance the sunscreen’s ability to block UVA and visible light rays (10).
Consider wearing safety gear and apparel.
Although sunscreen receives a lot of attention, there are other options available to you.
If you are unaware, UPF apparel is composed of materials with UV protection properties (11). There are many different types of UPF apparel available, including cover-ups, rash guards, workout shirts, and headgear.
There are a few factors to consider while choosing protective apparel:
Although there is some subtlety involved, fabric matters. Densely woven fabrics, for instance, provide protection since there is less area for UV rays to get through. Natural cotton that hasn’t been bleached possesses fibers that can absorb UV rays. Additionally, light can be reflected by lustrous materials like silk, satin, and polyester.
Choose darker hues since they will either reflect or absorb UV radiation, protecting your skin. The UPF levels of these hues are typically greater.
Look for clothes that fit more naturally and loosely. Stretching fabric makes it easier for UV radiation to pass through.
Select products from brands that employ UPF labels to eliminate uncertainty. Numerous businesses—particularly sports and swimwear labels like The North Face, Land’s End, and Athleta—share the UPF rating of the apparel. Check the label, shopping page, or tags for it.
Stay out of the sun during its hottest hours and avoid sunbathing for sports.
Although it provides protection, sunscreen is not a flawless product. Even if you use sunscreen exactly as directed, it cannot and will not block 100% of UV radiation (12).
Thus, don’t assume you’ve done your research if you apply your preferred product and then sit outdoors to bake in the midday sun. SPF will keep you safe, but you also need to consider additional methods of skin protection.
Avoid using sunscreen as a justification for excessive sun exposure. Being wise about how you use your time in the sun is also required.
Acquire vitamin D through supplements.
The defense of sunscreen avoidance typically centers on vitamin D levels. Known as “the sunshine vitamin,” vitamin D is a hormone and vitamin that the body needs for several processes. Our skin produces vitamin D3 when exposed to UVB rays of sunshine. But there are other effective ways to obtain vitamin D.
First, it’s difficult to receive enough vitamin D from the sun. It’s not a precise science, and the amount of sunshine needed to achieve sufficiency varies a lot based on factors including surroundings, body composition, and individual makeup.
There is a fallacy that says you cannot apply sunscreen because you will become vitamin D deficient if you do. However, the truth is that taking vitamin D may be done in a much safer and more dependable method than risking sunburn and skin cancer.
Furthermore, there’s no assurance that you would get enough UV exposure even if you spend the entire day outside without wearing sunscreen.
Research indicates that even people who work in intense sunshine all day, like farmers, still experience vitamin D deficiency (13). Most Americans experience inadequacy or deficiency (14).
Plus, as we age, our skin’s capacity to manufacture vitamin D decreases.
After-sun care is essential.
While I won’t contend that post-sun care is more significant than pre-sun care, I will say that it merits greater consideration.
Naturally, the greatest thing you can do for your skin is to shield it from UV radiation by wearing sunscreen and limiting how much time you spend outside. However, you also want to make sure that you’re providing it with care and some relief after the fact.
The most crucial step after sun exposure is to moisturize your skin. A lengthy day spent outside can cause the skin to get parched for a variety of reasons, such as heat, chlorine, salt water, and so forth. Give your skin the hydration it craves.
Aloe vera is the benchmark for natural products (15). Because of its anti-inflammatory qualities, it is effective for after-sun care.
It’s the most well-known, but it’s by no means the only one. Additionally, oat extracts, such as colloidal oat and oat oil, have calming effects.
Oat extracts have demonstrated a considerable clinical improvement in skin dryness, scaling, roughness, and itching severity by reducing inflammatory mediators in the skin.
Finally, consult a dermatologist.
A crucial step in this procedure is to have a routine consultation with a dermatologist to have your moles examined. Additionally, consistent practice will enable early diagnosis of any skin cancer symptoms.
After the age of thirty, dermatologists usually advise getting tested at least once a year. Moles can grow and develop in your teens and 20s, but anything new after the age of 30 needs to be checked out. To be safe, have your moles tested twice a year if moles run in your family.
It’s also advisable to make the appointment as soon as possible if you have any concerns about a specific mole.
To Wrap Things Up
As we enjoy the beauty and benefits provided by nature, it’s vital to remember that our skin’s health is equally as important as our mental and physical well-being.
A multimodal strategy to sun protection, which includes a nutritious diet high in antioxidants, consistent sunscreen application, and protective gear, can dramatically reduce the incidence of UV damage, wrinkles, and dark spots.
To keep your skin healthy, see a dermatologist on a regular basis and perform proper after-sun care.
By taking these preventive precautions, you may enjoy the sun without jeopardizing your skin’s health, ensuring that it remains as resilient and radiant as your spirits in the great outdoors.
Don’t have time for the full article? Read this! Spending time outdoors can enhance overall wellbeing, but it’s crucial to protect your skin from sun damage. UV radiation can cause inflammation, aging, and dark spots. To protect your skin, prioritize antioxidants in your diet, such as astaxanthin, beta-carotene, and resveratrol. A healthy diet rich in colorful fruits and vegetables is also beneficial. Wear sunscreen that works for you, such as tinted mineral sunscreen or zinc oxide. Natural sunscreens are often mistaken for chemical ones, but it’s important to remember that everything is chemical, including natural products.
Mineral sunscreens reflect UV rays, while chemical sunscreens absorb UV radiation and convert it into heat. Organic sunscreens, like homosalate, octocrylene, avobenzone, octinoxate, octisalate, and oxybenzone, filter UV rays. Apply sunscreen as needed, reapplying every two hours if wet or outdoors. Combining antioxidants with SPF can enhance sunscreen’s effectiveness. Wear safety gear and UPF apparel, such as cover-ups, rash guards, workout shirts, and headgear. Choose darker hues, loosely fit clothes, and choose products with UPF labels.
Sunscreen is a protective measure, but it cannot completely block UV radiation. It’s important to avoid using sunscreen as a justification for excessive sun exposure and consider supplementing with vitamin D. Sun exposure is not guaranteed, and even those in intense sunlight may experience vitamin D deficiency. After-sun care is crucial, including hydration with natural products like aloe vera and oat extracts. Regular dermatologist visits are also essential for early detection of skin cancer symptoms. It’s recommended to have moles checked at least once a year for family members.
Sources |
- Does UV Radiation Cause Cancer? | American Cancer Society
- Current insights and future perspectives of ultraviolet radiation (UV) exposure: Friends and foes to the skin and beyond the skin – ScienceDirect
- Effect of the sun on visible clinical signs of aging in Caucasian skin – PMC (nih.gov)
- Antioxidants from Plants Protect against Skin Photoaging – PMC (nih.gov)
- The Protective Role of Astaxanthin for UV-Induced Skin Deterioration in Healthy People—A Randomized, Double-Blind, Placebo-Controlled Trial – PMC (nih.gov)
- Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photoaging and type I procollagen gene expression in human skin in vivo – PubMed (nih.gov)
- Home Page: The American Journal of Clinical Nutrition
- Resveratrol imparts photoprotection of normal cells and enhances the efficacy of radiation therapy in cancer cells – PubMed (nih.gov)
- Photoprotection beyond ultraviolet radiation: A review of tinted sunscreens – PubMed (nih.gov)
- Evaluation of efficacy of antioxidant-enriched sunscreen prodcuts against long wavelength ultraviolet A1 and visible light – PubMed (nih.gov)
- Sun Protective Clothing – The Skin Cancer Foundation
- How Do I Protect Myself from Ultraviolet (UV) Rays? | American Cancer Society
- Can Current Recommendations on Sun Exposure Sufficiently Increase Serum Vitamin D Level?: One-Month Randomized Clinical Trial – PMC (nih.gov)
- Vitamin D deficiency and insufficiency among US adults: prevalence, predictors and clinical implications – PubMed (nih.gov)
- ALOE VERA: A SHORT REVIEW – PMC (nih.gov)
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