Three smart ways to protect your skin in the sun
Sun protection is more than skin-deep - it's founded on a good diet and healthy lifestyle. If your 'skin nutrition' is poor, most suncreams and lotions won’t work their magic for very long. Here are our four essential tips on how to protect your skin.
1. Focus on antioxidant support
Exposure to sunlight is vital for good health; we cannot naturally produce Vitamin D without it. And if you ever wonder why you feel so good lying in the sun, this is because sunlight helps to support the mood-boosting neurotransmitters serotonin and dopamine.
While regular exposure to sunlight is healthy, be aware that UV light exposure also depletes antioxidant levels, specifically antioxidant Vitamins C and E, which are required for the skin to protect itself.
And if your skin soaks up too many rays, it can also lead to photodamage (the technical term for skin damage from the sun). To minimise this via your diet, eating plenty of fruit and vegetables will keep your Vitamin C levels topped up, while Vitamin E-rich foods to focus on include:
- Nuts
- Seeds
- Avocado
- Spinach
- Asparagus
- Peppers.
2. Stay hydrated
Your skin is smart: it can make its own batch of the most amazing moisturiser - better than any you could buy - within the outer layer known as the ‘stratum corneum’. Essentially, this layer protects the skin just like the outer shell of a waxed waterproof jacket.
A major element of this natural barrier is water. If you don’t hydrate enough, you'll have lower protection, potentially leading to premature ageing as the skin is exposed to cell damage and inflammation.
Drinking two litres of water a day and cutting down on dehydrating liquids like tea, coffee and alcohol is key. You should also consider upping your daily intake of healthy fatty acids like Omega-3 (key sources include oily fish and supplements), as these oils help to maintain your skin’s protective layer.
3. Heal your skin from within
Many factors put serious pressure on your skin: hormones, stress, dietary changes, illness, and environment, but what you eat plays an important role in how it bounces back.
Nutrients like Zinc, Selenium and Beta-Carotene are not only important for immunity, they also play a vital role in healing your skin. Zinc is most abundant in seafood, meat and fish, but it's also found in nuts, seeds and dark green vegetables. If you're vegetarian or vegan, your diet could be lower on this mineral than you think.
Selenium is predominantly found in brazil nuts, seafood, meat and poultry. While Beta-carotene-rich foods are those with vibrant sunshine hues - think sweet potatoes, carrots, butternut squash, red peppers, and apricots.
In conclusion, sun and skin protection go deeper than you think, meaning you can bolster your skincare routine with foods rich in Vitamins C, E, Zinc and Selenium. But don't forget to hydrate. Caffeine-free herbal teas, lemon water, and Omega-3 are all trusted go-tos for glowier, plumper, and smoother skin.
For more golden advice, read 5 ways to nourish holiday skin and 8 ways to futureproof your skin.
