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

… cue the song Summer Breeze by Seals and Croft.

As warmer weather moves in, we tend to want to lighten up… our skincare routines, our diet, our workloads, and lifestyles. And we also want to be outside more. As we should… the sun helps our bodies create Vitamin D, which is essential for a strong immune system, healthy bones and much more.

The sun is the number one source of Vitamin D, and it is very difficult to get Vitamin D from food, especially in these days of greenhouses and factory farms. Vitamin D is necessary not just for mood issues and to prevent rickets, but also for healthy hormones and immune functions.

Sadly, the sun can be too much of a good thing at times. Over-exposure can cause skin cancer and age our skin quicker than we want it to.

The good thing is, there are ways to keep your skin protected from the inside out AND externally too!

SPOILER ALERT... it's not sunscreen. Not saying sunscreen doesn't play a part, but read on to find out what you can do internally and externally to protect your skin in the best way possible.

The idea is to balance health and safety whenever you’re outside.

This is the Ultimate Guide for Sun Protection.

My goal in writing this is to bring attention to the “other” factors regarding sun health and safety.

“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.” @VitallyMelani

Quite a mouth full, huh? But I can’t agree more. There is so much more to sun sensitivity, sun damage and prevention than just sunscreen. I think it is important to address this topic holistically – and not just treat it as a ‘sun’ issue, because it goes far deeper than that.

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.

Inflammation and stress can cause the skin to not do well in the sun. So taking extra precautions can go a long way. Stuff like incorporating more antioxidants into your diet, limiting inflammatory food and drink – such as alcohol…I know, I know… don’t shoot the messenger😉, limiting stress and getting better quality sleep can go a long way!!!

Be aware of peak times, distance to the equator and your skin’s response. Learn how things like certain prescriptive medications or topicals effect the skin’s response to the sun. And how chemical sunscreens can actually cause more harm than good.

And did you know that the skin itself has its own levels of SPF depending on the amount of melanin pigment in the skin? The darkest skin tones are known to have an SPF level of 13 at all times, while the lightest have almost none. This range of skin tones is known in aesthetics as the Fitzpatrick Classification Scale.

The more WELL - ROUNDED knowledge you have on this subject, the better choices you can make about staying safe in the sun and preventing damage.

The ideal amount of sun exposure daily is to get between 15 and 30 minutes for optimal Vitamin D production. If you are going to be out longer than that, it is important to protect your skin through the use of a well-formulated sunscreen, and other protection.

OK, sunscreens are a given, right!?!

But… what does “other” protection mean?

Sure, there’s shade and hats, but let’s get into a little further.

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?

Actually, there are a few things I would love to bring up.

DIET – The do’s and don’ts for skin health and it’s ability to protect itself from the sun.

Let’s begin with
the don’ts.

As mentioned in my blog post ANSWERED: Your most burning questions about Melasma & Hyperpigmentation.

Junk food, refined carbs, processed food, artificial sweeteners, flavor enhancers, food coloring, and chemical additives are not supposed to be in our natural diet and are causing irritation and inflammation. We are NOT meant to eat this shit*!!!

In order to heal your body and rid it of inflammation, you’ve got to start eating foods that contain the nutrients your body needs, so it can start working properly again.

Whole foods… so simple and an obvious solution, but so many people are hooked and addicted to processed foods and ingredients, mostly because of convenience, but also these types of ingredients are addicting, and the body begins to crave them. This is why it’s easy to be in denial of what it’s doing to your health, and how it could affect your skin.

Your food needs to be fresh; you need to prepare it yourself, using quality ingredients. Did you know that once a fruit or vegetable is chopped up (like pre-cut items), it begins to oxidize and lose its potency? Therefore, not having as many readily available nutrients when consumed.

Furthermore, if you are using a microwave to prepare these, you are literally ‘nooking’ away ANY nutrients that would have been available otherwise!

Avoid inflammatory drinks

Drinks can be inflammatory too, not just foods.

Removing soda, packaged fruit juices, energy drinks, sugary teas, and also avoiding alcohol and coffee can go a long way in lowering inflammation.

To drink for your health, drink water, plain herbal tea, infused water, or a freshly pressed vegetable juice😊

Stop Eating Foods you are Sensitive to

Obvious? Yeah, but we are all so guilty and may need a reminder😉 This is also where testing from a holistic practitioner can come in handy… your general practitioner will most likely not do a full panel to get the results you need.

We know it’s easy to keep eating the foods we love, but if we are allergic or sensitive to them, every time you eat them it may cause digestive distress, but undoubtedly will cause inflammation and may contribute to your hyperpigmentation.

Now let’s talk about what to add to our diet!

In short, antioxidants, but let's get into a bit deeper.

Antioxidants such as lutein and zeaxanthin, found in foods such as eggs and leafy greens; beta carotene, found in carrots and spinach; and astaxanthin, found in seafood are at the top of the list.

If you want to give your skin a head start on defending itself from the sun’s damaging ultraviolet (UV) rays, fruits and vegetables are rich in antioxidants, which help repair damaged cells.

According to Macrene Alexiades, M.D., associate clinical professor of dermatology at the Yale University School of Medicine, “Nutrients like carotenoids, flavonoids, polyphenols, and resveratrol go through the gut, get into the bloodstream, and make their way into the skin,” And they actually work as a natural sunscreen by absorbing light.”

When the UV rays hit the skin, they start a cascade of sun damage that can cause burning, skin aging, and skin cancer. The UV light creates molecules called free radicals, and left unchecked, free radicals can alter the DNA in your skin cells. These alterations can lead to the development of skin cancer, including melanoma (the deadliest type of skin cancer).

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.”

Eating the Rainbow
is going to be your best defense!

Here’s a few foods to get ya going😉

Broccoli contains large amounts of sulforaphane, a phytochemical that helps to protect our cells against DNA damage. Cells that have had their DNA damaged are more likely to mutate into cancer cells, so protecting them is extremely important.

Broccoli also contains carotenoids like beta carotene that turns into vitamin A, a well-known fighter against free radicals. It has also been touted by the National Cancer Institute as a food that’s incredibly useful in the fight against various forms of cancer.

Sweet potatoes, whether mashed, baked, or fried, have plenty of beta carotene, an antioxidant that converts to vitamin A once digested. In addition to helping fight against free radicals from sun damage, it can also reduce sun sensitivity in people who are extremely photosensitive.

Tomatoes contain anti-inflammatory beta carotene, lutein, and lycopene. All of which help to limit skin cell damage. Tomatoes are also a great source of vitamin C, which can help stimulate collagen production, leading to greater skin elasticity. When our body doesn’t produce as much collagen, wrinkles and fine lines are more visible.

Green Tea. That’s because green tea is packed with antioxidants and compounds like epigallocatechin gallate (EGCG), catechins, and polyphenols that address skin damage caused by free radicals brought on by pollution and sun exposure.

Recent studies have confirmed that green tea is full of compounds that fight against free radical damage and help to limit inflammation. This antioxidant-rich tea can be ingested or applied directly to the skin. This helps to protect against photoaging, as well as skin cancers and melanomas.

Drinking green tea regularly (iced is fine!), as well as applying it topically both before sunscreen and after sun exposure is a great addition to your sun care routine.

You can also take green tea baths before and after sun exposure. Or put green tea in a spray bottle and give yourself a thorough spritz before you apply your sunscreen, and after you shower off at the end of your time outdoors. Only good for a few days refrigerated!

Astaxanthin - Take an Astaxanthin Supplement. Astaxanthin is a Keto-carotenoid that increases our body’s threshold for sun damage. It’s kinda like an internal sunscreen;) It’s not something that works immediately, it must build up in your system to be effective. Plan on 4 or more weeks of use before spending all day in the sun. Dosing is about 4 mg. I recommend Astaxanthin 4mg by Dr. Mercola Premium Products, you can get 10% off here, through my Fullscript account.

More than just antioxidants.

Ramp up foods with healthy fats, such as nuts, avocados, olive oil, and fish EFAs are building blocks for cellular structure. When used both internally and externally, EFAs help to create a solid foundation for healthy skin, leading to firmness, proper hydration, and helping to promote circulation for a glowing complexion. Further, the anti-inflammatory properties of oils, such as flaxseed oil, borage seed oil, and evening oil of primrose, help to reduce skin blemishes and irritations.

Need a Bonus Benefit?

How about Glowing Skin?

The same nutrients that may reduce the risk of skin cancer can also help keep the skin looking better.

A diet rich in antioxidants and healthy fats can actually repair sun damage that’s already been caused, and can mean fewer wrinkles and younger-looking skin.

In fact, researchers at the University of St. Andrews in Scotland found that eating more fruits and vegetables can make you more attractive to others.

"The carotenoids in orange, yellow, red, and dark green fruits and vegetables can give skin a yellowish or reddish hue. In their studies, the researchers were able to show that changes in skin color were evident in about six weeks and that other people can see the difference, and they responded to it favorably. Participants in one study were asked to look at images of faces and to adjust the color of the skin until each face looked most healthy and attractive. In almost every case, yellower skin was judged most attractive.”

Alright, so we have covered the internal protection.

Now let’s address the external.

Products

For so many reasons, please try to limit and remove as many toxins as possible. This is crucial for so many reasons, too many to list here. But for your overall health, your hormones, your skin health and more, just get rid of that shi**. This includes all the good smelly things that are not essential oils. Even if it says natural scent, it’s bullshi**. Stuff like facial and body lotions and potions, candles, cleaning products, detergents, etc. They are harmful for you, for the environment and contribute to your toxic load which leads to inflammation.

With that said, be mindful of what products you are wearing while you are exposed to the sun. Certain serums and actives can also contribute to sun sensitivity. For more information here, please check out ANSWERED: Your most burning questions about Melasma & Hyperpigmentation.

Also be cautious about Photosensitizing Essential Oils.

Essential Oils like Angelica root, Bergamot, Cumin, Grapefruit, Lemon, Lime, Orange, bitter, Mandarin, Tangerine, Sweet orange, Yuzu and Rue, primarily, but not limited to those in the citrus family, have chemicals with phototoxic effects.

Be sure to check your facial and body products to make sure they do not contain any of these essential oils for daytime use while you are in the sun.

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.

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.

Sunglasses

Make sure that the glasses give protection at the side of the eye. For example, choose wraparound styles. If you wear corrective lenses, ask your optician for advice on UV-protective coating, attachable protective shades, or prescription sunglasses. Always buy sunglasses from a reputable supplier.

A note about children’s sunglasses - It’s important to protect children’s eyes. When they are old enough to manage, or have enough nose to perch them on, children should wear sunglasses that meet the standards above. Toy sunglasses are just that – toys – and may not offer adequate protection.

Hats

Common sites of skin cancers are the neck, forehead, face, nose, and ears. For most of us, these areas are most exposed and receive more UV than other parts of the body. Hats are great for protecting your ears, neck, and face – always wear one along with other protection.

Choose a hat that fits you and your lifestyle and won’t blow off easily or interfere with work or play. Be sure the fabric isn’t see through because it will let the UV rays through!

For the best protection, wear broad brims, but if you prefer a baseball cap, be sure to use sunscreen on your unprotected ears and neck. I love hats from Sunday Afternoons.

Hair is also a natural sunshade. If your hair is thinning, very short or styled into twists, be careful – wear a hat to protect your scalp.

Clothing

Clothing is an excellent way to protect your skin from the sun. When picking clothes: Choose lightweight fabrics and darker colors. Fabrics with a tight weave give more protection – if you can see sunlight through the fabric then the UV rays can get through.

Long sleeves, collars, pants, or long skirts give greater protection.

Old, worn, or wet clothing may give less protection.

There are many available UV clothing brands on the market these days, which I highly recommend looking into! Here’s a few I’ve tried:

Coolibar

Solumbra

Cabana Life

Protect your skin from chlorine

Chlorine is a skin irritant and a toxin, quite toxic actually.

Dryness or irritation during the summer may be from swimming in chlorinated pools.

According to Rachael Pontillo, “While swimming in a chlorinated pool might not seem like a big deal, the problem is that chlorine is a chemical that we are actually exposed to on a daily basis. Many of us already carry too much accumulated chlorine and other toxic chemicals in our bodies. For that reason, swimming in chlorinated pools can push that body's burden over the edge, and cause chlorine poisoning and other health problems. That’s why it’s so important to protect your skin from chlorine when you swim!"

What she suggests to help you stay safe.

Switch to salt water if you have a chlorinated pool.
Shower before swimming in chlorinated water - The skin–like a sponge–can only hold a certain amount of water. So shower and get your skin nice and saturated beforehand, which will prevent your skin from being saturated with far less chlorinated water.
After swimming, showering off, and moisturize with an antioxidant-rich body oil or moisturizer that helps to hydrate, nourish, and protect the skin after.

Facial Product Protection

Sunscreen should be your LAST line of defense against the damaging rays of the sun.

It’s important to approach sun protection as a full sun-care regimen–I talked about the importance of antioxidants internally. Well, they are just as important externally. There are herbs and oils that can help boost your skin’s ability to handle the sun–and recover from it–if you use them in your daily summer skincare regimen.

Use oils with sun protective properties on a daily basis.

Certain carrier oils are known to boost the skin’s own natural sun protective properties. Oils such as argan oil, red raspberry seed oil, cranberry seed oil, avocado oil, and carrot seed oil. Green tea and these oils are not meant to serve as sun protection on their own, but they can boost your skin’s resilience. Look for them also as ingredients in sunscreen.

Though a Sun-Protecting Facial Serum is in the works, it is not yet completed. For now, please try my fellow students’ beautiful products, Abbey’s beautiful Canopy Radiance Serum, or Tasha’s Warm Weather Trio.

Sunscreen

Sunscreen alone will not protect us completely from sun damage. However, it can be useful for protecting the parts of skin we can’t shade or cover. This is why I recommend using sunscreen together with shade, clothing, hats and sunglasses to avoid getting too much UV exposure.

For sunscreen to be effective, it’s important to apply it correctly, and reapply it often! Proper application of a zinc oxide or titanium dioxide-based sunscreen when out during peak sun hours is key (a shot glass’ worth of product for the average-sized adult, reapplied at least 20 minutes before sun exposure, and reapplied every 2 hours or after swimming or excessive sweating). You must reapply more often if you’re sweating a lot, and right after you towel off after the water - pool or ocean.

Be sure to check out the blog post All About Sunscreen - The Good, The Bad, and The Worse.

I go into detail on the pros and cons of sunscreens and how you can choose the best
one for your health and your needs.

I was blessed with pale skin, and my son... well, he is even more pale than I am.

We are those people you see at the park in the full sun, completely covered up when I know we will be there for a long stretch. I don't rely on sunscreen, my hat and glasses stay on most of the time, I'm OK with a little exposure to my body, but if it's going to be a long stretch, I have either something lightweight with long sleeves or if at the pool or beach, I may just have a towel wrapped around me. And my son, too, has the most amazing hat from Sunday Afternoons and a UV shirt or at least long sleeves, if only for a few hours. I've learned my lesson and know for a fact that sunscreen is NOT sufficient for us.

I hope this gives you some insight as to how sunscreen is NOT the only thing you should be wearing and also brings attention to some areas of your life that could contribute to sun sensitivity or some ways to help you stay safer in the sun!!!

What are your favorite sun protecting items? I would love to know and ‘m sure others would love to - too;)

Comment below!

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 Need to Knows of Enjoying the Sun Safely: The Ultimate Guide for Sun Protection

XOXO,

Angie