“Summer breeze, makes me feel fine”...

… cue the song Summer Breeze by Seals and Croft.

As the warmer months approach, we naturally crave more sunshine, lighter routines, and a more outdoor lifestyle. And why not? The sun is our most powerful and natural source of vitamin D—critical for healthy bones, balanced hormones, a strong immune system, and even improved mood.

But as much as we need the sun, too much of it—especially without proper protection—can damage the skin, speed up signs of aging, and increase the risk of skin cancer.

The good news? You can protect your skin from the inside out—holistically, naturally, and effectively. Spoiler: it’s not all about sunscreen.

This guide breaks down the best internal and external practices, the cleanest products, and what to avoid so you can enjoy the sun safely without fear, stress, or slathering on chemical-filled SPF.

Why Sunscreen Alone Isn’t Enough

Let’s get real for a sec. The sun gets a bad rap—but it’s not the villain here. The real issue? Our modern lifestyles. As @VitallyMelani puts it:

“We need to stop blaming the sun, and start looking at the chemical sunscreens, poor diet, chemical soaps, makeup, lotions, stagnant lymph, perfumes, vegetable + seed oils, chronic inflammation, poor circadian rhythm, pharmaceuticals, and chronic dehydration.”

Whew! That’s a list—but it’s spot on. Sun sensitivity and damage have way more to do with what’s going on inside and around us than just being outside.

Let’s dive into what you can do—before, during, and after sun exposure—to keep your skin healthy, happy, and damage-free.

As with most holistic ways of looking at things, we need to address the root causes. And in this case, diet can be a major contributing factor.

Most people have no awareness of this link and are happy to learn that there are other contributing factors.

Internal Sun Protection: Glow from the Inside Out

🍽 Root Cause Alert: It Starts with Food

As with most things in holistic health, we’ve got to go deeper than the surface. When it comes to sun sensitivity, diet is major. And guess what? Most people have zero idea this link exists!

Here’s the tea: Inflammation and stress make your skin more reactive to sunlight. That’s why nourishing from the inside out is everything. Here’s how:

Fill your plate with antioxidant-rich foods (more on that soon)
Cut out inflammatory foods and drinks (sorry, alcohol and soda)
Reduce stress (yes, that means actual self-care, not just scrolling TikTok)
Get better sleep (even your skin cells need beauty rest!)

Also, sun exposure isn’t one-size-fits-all. Your skin’s sensitivity depends on things like:

Your Fitzpatrick skin type (darker skin = natural SPF of 13, lighter skin = almost none)
How close you live to the equator
Time of day (UV peaks between 11am–3pm)
Medications or topical products you use

The more you understand what impacts your skin’s relationship with the sun, the better choices you can make to stay safe and radiant.

👉 PRO TIP: Aim for 15–30 minutes of ☀️sun a day to get that golden Vitamin D hit. If you’ll be out longer? Sunscreen plus other protection is key.

The sun also increases inflammation, which can lead to further DNA damage. In addition, free radicals speed up the breakdown of collagen in your skin—resulting in signs of aging such as lines, sagging, and uneven skin tone.”

Now, let’s talk about that “other” protection…

OK, let’s start thinking about what you can do BEFORE you go outside.

Sounds weird, huh?

Like, how do I protect myself from the sun while I’m inside?

🥗 Your Diet = Your Skin’s Secret Weapon

Let’s start with the “Don’ts” (brace yourself):

Junk food
Refined carbs
Processed, packaged, chemical-filled stuff
Artificial sweeteners, colorants, and flavor enhancers
Microwaved meals + pre-cut veggies (nutrients go poof)
Inflammatory drinks like soda, sweet teas, energy drinks, alcohol, and (yep) coffee
Eating foods you’re sensitive to (even if you love them—sorry not sorry!)

Okay, rant over. But seriously, if you’re feeding your skin junk, it can’t do its job out in the sun.

Now for the fun part: the skin-loving, glow-boosting, sun-protecting foods your body wants.

The “Do’s” – Antioxidants to the Rescue!

Antioxidants are like the bouncers for your skin cells. They protect against UV-triggered damage, neutralize free radicals, and even repair what’s already been done. Some of the MVPs:

Lutein & Zeaxanthin (eggs, leafy greens)

Beta Carotene (carrots, sweet potatoes, spinach)
Astaxanthin (seafood, or take as a supplement like this one)

“Nutrients like carotenoids, flavonoids, polyphenols, and resveratrol go through the gut, get into the bloodstream, and make their way into the skin. They act as natural sunscreen by absorbing light.” – Dr. Macrene Alexiades, Yale Dermatology

UV rays create free radicals that break down collagen and damage DNA. Antioxidants stop that chain reaction in its tracks.

🌈 Eat the Rainbow!

Here’s what to toss into your cart:

Broccoli – packed with sulforaphane to protect against DNA damage + beta carotene
Sweet Potatoes – loaded with beta carotene = less sun sensitivity
Tomatoes – rich in lycopene and vitamin C (hello, collagen boost!)
Green Tea – full of EGCG + polyphenols to fight inflammation; drink it, bathe in it, or spritz it!

👉 Pro Tip: Brew green tea, refrigerate it, and spritz before sunscreen + after sun time. Bonus: Green tea baths = spa day for your skin.

🌟 Star Supplement: Astaxanthin

Your internal SPF! This keto-carotenoid builds up in your system over 4+ weeks and helps your skin resist UV damage. Try Astaxanthin by Designs for Health.

More than just antioxidants.

Healthy fats are just as important:

Avocados
Nuts + seeds
Olive oil, flaxseed oil, borage oil, evening primrose oil
Fatty fish

These fats boost cell structure, help skin stay hydrated, and reduce inflammation from the inside. Plus, EFAs support collagen production and circulation—aka that glow-up you’re looking for.

✨ Bonus Benefit: Better-Looking Skin

The same foods that help defend against UV rays also help reverse damage. Antioxidants and healthy fats can actually repair sun damage that’s already been caused, and can mean fewer wrinkles and younger-looking skin.

A study from the University of St. Andrews in Scotland found that eating more fruits and veggies gives your skin a naturally golden hue. Translation? You’ll look healthier and more attractive—and it only takes about 6 weeks to see results!

So yes—your fork is your first SPF. 🍴💛

Alright, so we have covered the internal protection.

Now let’s address the external.

Let’s Talk Products: What You Slather On Matters

Okay, let’s keep it real. If it smells amazing but isn’t made with essential oils? 🚩 Toss it. Your lotions, potions, perfumes, and cleaning supplies might be messing with your hormones and making your skin more vulnerable to sun damage.

Yep—even the ones labeled "natural scent." That’s often code for synthetic fragrance, which adds to your body’s toxic load and stirs up inflammation (no thank you!).

So here’s the glow-up plan:

Ditch the toxic junk (candles, detergents, sprays, lotions)
Choose clean, essential-oil-based alternatives
Be ingredient-aware when heading out in the sun

🧪 Sun Sensitivity + Products

Some active ingredients can make your skin more reactive to sunlight. If you’re using things like acids, retinoids, or even certain botanical extracts—watch out. Your face might be soaking up the rays a little too well.

💡 Want to learn more about this? Don’t miss my blog: ANSWERED: Your most burning questions about Melasma & Hyperpigmentation.

🌞 Watch for Photosensitizing Essential Oils

Essential oils are beautiful… until they burn you. Literally.

Some oils, especially from the citrus family, contain natural compounds that react with sunlight and can cause phototoxicity.

Here’s the no-go list for daytime use in the sun:

Angelica Root
Bergamot
Cumin
Grapefruit
Lemon
Lime
Bitter Orange
Sweet Orange
Yuzu
Rue

🧴 Check your products before applying—and keep these EO darlings for nighttime or indoor use!

Up next: What your skincare should be doing in the sun (hint: it’s not just about SPF).

Medications

Check your medication. Photosensitivity is a side effect of many medications, including specific antibiotics and psychiatric drugs. By increasing the patient’s sensitivity to light, the sun’s damaging effects will be even more potent.

Up next: What your skincare should be doing in the sun (hint: it’s not just about SPF).

Sun Exposure

First and foremost, limiting your time in the direct sun is the easiest way to protect yourself.

I know this is kind of a given, but it is still important to mention it. Try to avoid being outdoors for long periods from 11am to 3pm when UV radiation is highest. Seeking natural and man-made shade, staying indoors, and/or using an umbrella, sunglasses, hats, UV clothing, are some methods of defense against the sun.

Now, I know that’s not always possible,
so here are some other ways to stay protected.

😎 Shades On: Smart Sunglasses = Serious Sun Defense

Don’t just grab any cute pair—your sunnies need to actually protect you. Look for wraparound styles that block UV rays not only from the front but the sides too.

If you wear prescription glasses, talk to your optometrist about adding UV-protective coatings or clip-on shades that meet the mark.

🛑 PSA for parents: Kids need real sun protection too. If their sunglasses are from the toy aisle, ditch ‘em. Make sure they’re wearing the same high-quality UV-blocking specs as the grownups. If it doesn’t fit their tiny nose bridge yet, wait—but when it does? Game on.

👒 Hats Off to You (Actually, Keep It On!)

Let’s be honest—our face, scalp, neck, and ears are prime real estate for sunburns and skin cancer.
A wide-brim hat? Absolute must.

Go for breathable fabric that isn’t see-through (if you can see sunlight through it, UV rays can sneak through too!)
Make sure it’s secure so you’re not chasing it across the beach
Broad brims = best protection, but if baseball caps are your jam, don’t forget sunscreen on your ears and neck

📍 Bonus Tip: Hair offers some protection, but if your scalp is exposed (think thinning, shaved, or braided styles), hat up!

Some favs I personally recommend: Sunday Afternoons makes seriously sun-smart, stylish options.

👗 UV Armor: Your Closet Can Help

Clothing is your skin’s first line of defense—and a super cute one at that!

Here’s how to dress smart in the sun:

Choose dark-colored, tightly woven fabrics
Go for long sleeves, collars, long pants/skirts when you can
Be cautious of old, thin, or wet clothing—those offer less protection
Can you see sunlight through the fabric? UV can get through too

👚 Want to go pro? Try UV-protective clothing brands like:

🏖️ Poolside PSA: Chlorine Isn’t Cute for Skin

Ahhh, the pool. So refreshing—yet kinda toxic. Chlorine might keep the water clean, but it’s no friend to your skin.

According to holistic skincare expert Rachael Pontillo:

“Swimming in a chlorinated pool might not seem like a big deal, but many of us are already overloaded with toxins. Chlorine exposure can tip your body into chemical overload and cause skin irritation—or worse.”

Here’s how to swim smarter:

Switch to saltwater if you can
Shower before getting in (wet skin absorbs less chlorine)
Rinse off after, then moisturize with an antioxidant-rich oil or lotion to replenish your glow barrier

Your skin will feel the difference. Promise.

Your Face Deserves More Than Just SPF

Yes, we’re finally talking sunscreen—but hear me out: it’s the last step, not the first.

Let’s talk about giving your skincare routine some serious summer upgrades:

Use carrier oils known for their natural sun-supportive properties: think argan oil, red raspberry seed oil, cranberry seed oil, avocado oil, and carrot seed oil
Layer in green tea (internally + topically!) to calm inflammation and boost protection
Look for these ingredients in your favorite sunscreens, moisturizers, and facial serums

💡 And if you’re into small-batch skincare, try:

🧴 Sunscreen: Backup Dancer, Not the Star

Let’s clear something up: sunscreen is helpful—but it’s not your whole sun safety plan. Think of it as your trusty sidekick, not the hero.

Use it to protect the areas you can’t shade or cover (hello, hands, feet, and noses!)—but combine it with hats, sunglasses, clothing, and shade for the best results. Layer up your defenses like a skincare-savvy superhero.

🕓 Timing matters:

Apply sunscreen 20 minutes before heading outside
Use about a shot glass worth for your whole body
Reapply every 2 hours, or more often if you’re sweating, swimming, or toweling off

🎯 To deep dive on what’s safe and what’s straight-up sketchy - Check out my blog: Sunscreen Smarts: Myths, Mistakes, What’s Toxic—and Choosing Clean, Safe Protection

Real Talk: My Personal Sun Protection Style

Confession time: I’m pale. Like… extra pale. And my son? Somehow even paler.

So when we hit the park or beach, you’ll catch us looking like sun-shielded pros—hats, UV shirts, long sleeves, sunglasses… the whole shebang. I don’t rely on sunscreen alone, and I definitely don’t mess around when we’re going to be in direct sun for a long stretch.

My go-tos:
- Wide-brim hats from Sunday Afternoons
- Lightweight UV clothing
- Towel wraps at the beach

We’ve learned (sometimes the hard way) that sunscreen is just not enough for our skin. So if you’re in the same boat—super fair, super sensitive, or just want to protect your glow—I highly recommend layering your protection too.

Let’s Glow Together

Now that you’ve got the goods, I’d love to hear from you!

👉 What are your favorite sun-protecting must-haves?

👇 Drop them in the comments below so we can all learn from each other. Sharing is caring—especially when it comes to saving skin🖤

XOXO,

Angie

REFRENCES

Anatomy of a Sunscreen, Mar 1st, 2016, Farah Ahmed and Curtis Cole, Ph.D., https://www.skininc.com/science/ingredients/article/21881608/anatomy-of-a-sunscreen
The Benefits of Green Tea for Breakouts and Blemishes, Rachael Pontillo, Jan 8, 2022, https://createyourskincare.com/the-benefits-of-green-tea-for-breakouts/
22 Undisputed Sun Safety Facts, Rachael Pontillo, June 17, 2015, https://createyourskincare.com/22-undisputed-sun-safety-facts/
New FDA Sunscreen Guidelines: What You Need to Know
Rachael Pontillo, Mar 23, 2012, https://createyourskincare.com/new-fda-sunscreen-guidelines-what-you-need-to-know/
Foods That Fight Sun Damage, Sally Wadyka, April 08, 2018, https://www.consumerreports.org/sun-protection/foods-that-fight-sun-damage/
How to Protect Your Skin from Chlorine and The Sun (Besides Sunscreen), Rachael Pontillo, July 11, 2020, https://createyourskincare.com/protect-your-skin-from-chlorine-and-the-sun-besides-sunscreen/
Sun Protective clothing, https://www.skincancer.org/skin-cancer-prevention/sun-protection/sun-protective-clothing/
Photosensitizing Essential Oils, https://www.skincancer.org/risk-factors/photosensitivity/
Fighting Off Free Radicals: Protect Yourself from the Sun, Rachael Pontillo, January 25, 2011, https://createyourskincare.com/fighting-off-free-radicals-protect-yourself-from-the-sun/
The Hidden Dangers of Chemical Sunscreen Ingredients, Rachael Pontillo, Mar 22, 2011, https://createyourskincare.com/the-hidden-dangers-of-chemical-sunscreen-ingredients/
Queensland still the skin cancer capital of the world, April 1, 2016 in General Media Release, https://cancerqld.org.au/news/queensland-still-the-skin-cancer-capital-of-the-world/
Derms Weigh In, STAFF AUTHOR, NOV 28, 2021, https://www.byrdie.com/is-chemical-sunscreen-bad-5192567
Maximize Your Summer Fun Without the Health Risks From Untested Chemicals, https://products.mercolamarket.com/summer-essentials/
The Sun IS Your Sunscreen, https://alsearsmd.com/2011/03/the-sun-is-your-sunscreen/

The Ultimate Guide to Safe Sun Exposure: Holistic Tips for Skin Protection, Sun-Safe Products & Natural Skincare