How To Keep Your Skin Healthy and Protected This Summer

Summer is in full swing! While it is the perfect time to soak up the sun, it is important that we enjoy the sun safely and keep our skin healthy and protected against the sun’s harmful rays.

There are a range of simple tweaks we can make in our everyday routines to keep our skin protected and as youthful as ever - from skincare swaps to eating foods with UV-protecting nutrients.

So what can you do to keep your skin protected?

1. Wear SPF (and reapply)

The most common form of sun protection is sunscreen. Applying SPF as part of your skincare routine, is one of the most effective and efficient ways of protecting your skin from the sun’s rays. It is recommended that we wear SPF daily - even when we’re indoors!

The longer summer days can make the sun’s rays more intense, making your skin more susceptible to damage, making SPF application essential.

According to Healthline, if you don’t plan on outdoors for a long period of time or if it’s cloudy, a UVA/UVB sunscreen with an SPF of 15 or higher should offer ample protection. With the lovely sunny weather, we’re sure you’d want to make the most of the longer days and spend more time outdoors, so Healthline recommends a broad-spectrum sunscreen with an SPF of at least 30 to keep your exposed skin protected.

SPF wears off over time, especially when in contact with water and sweat, so don’t forget to reapply every few hours to stay as protected as possible!

2. Stay hydrated

Our bodies are around 60% water. We lose water everyday through our bodily functions - from simply sweating to breathing and any extra activity you may take throughout the day. There are various recommendations surrounding how much water you should drink per day, however the most common recommendation is 2 litres (around 8 glasses). When the weather is warmer and more humid, we lose water more quickly, making our skin more prone to dehydration.

If you struggle with meeting your recommended water intake, try to eat more water-rich foods in your daily diet, such as watermelon and cucumbers.

3. ‘Eat your sun protection’ - foods high in UV-protecting nutrients

Looking for extra sun protection? Look into your daily diet!

Certain foods can boost your body’s natural SPF, absorbing free radicals and protecting your skin, a great way to boost your sun protection on top of topical SPF.

5 foods that can provide you with natural SPF:

Tomatoes - the rich red colour found in tomatoes comes from lycopene, a carotenoid which absorbs both UVA and UVB radiation. Lycopene in tomatoes is a super antioxidant, absorbing free radicals and protecting against DNA damage.

Watermelon - Watermelons are also high in lycopene, protecting your skin and body from the free radicals that come with the sun’s rays and pollution. High in Vitamin C, it can also help to rapidly repair any damaged skin cells or redness.

Greens - Leafy greens are high in antioxidants lutein and zeaxanthin, which have been found to protect against wrinkling, sun damage and even skin cancer. When you consume greens, your skin gets a dose of Vitamin E, further protecting your skin from the sun and preventing pigmentation.

Blueberries - Blueberries are rich in powerful antioxidants, fighting off skin-damaging free radicals caused by sun exposure and stress. They are also high in Vitamin C, which helps to prevent wrinkles caused by sun exposure.

Nuts and Seeds - seeds such as walnuts, chia seeds, hemp seeds and flax seeds all contain omega-3 essential fatty acids, which can also be found in fish and eggs. Omega-3’s are anti-inflammatory, helping your skin to naturally cope with the effects of too much sun exposure.

4. Stay covered up where possible

You can stay covered up and cool in the summer - wearing breathable fabrics are key to limiting the amount of skin exposed to the sun’s rays. Loose fabrics such as crisp cotton and cool linen are your staples for summer to keep your body covered and cool. Add a wide-brimmed sun hat to keep your face and scalp protected and you’re good to go.

5. Keep on top of your skincare

Regular sun cream application, sweat and pollution amongst other contaminants can build up on your skin over time, clogging your pores. Alongside cleansing twice a day, gentle exfoliation of your face and body can help to clear your pores and allow products to absorb into the skin more effectively, allowing for extra protection and hydration.

Looking for an extra skin boost? Try our Ginger and Marine Collagen shots. Collagen is known to boost skin’s elasticity and prevent signs of ageing which is known to develop through excess sun exposure over time.

Sources:

https://www.myfooddata.com/articles/high-lycopene-foods.php

https://www.advancedidmedical.com/blog/tips-for-keeping-your-skin-healthy-and-protected-during-the-summer

https://www.healthline.com/nutrition/how-much-water-should-you-drink-per-day#effects

https://www.myfooddata.com/articles/high-lycopene-foods.php

https://www.readersdigest.ca/health/beauty/10-foods-boost-skins-spf/

https://www.healthline.com/health/food-nutrition/foods-reverse-sun-damage-skin-protection#1.-Blueberries