Healthy Summer Skin (Tips & Products)
Living in Florida (the sunshine state), you’d think I’d be good about applying sunscreen…
But I’d probably give myself a B in that category. I am however good at wearing hats, so that’s something!
Here’s the thing, we need the sun - it’s literally life. We need it to synthesize vitamin D, regulate our circadian rhythms, boost our mood + immune system, improve cognitive function and so much more.
But we also need to be mindful as too much sun exposure can cause damage – from sunspots, to wrinkles, to cancer.
So, while the sun feels amazing and has health benefits, we need to be thoughtful about how much time we spend in it, how we protect our skin against its harmful rays and how we can safely give our skin that sun kissed glow.
Below, you’ll find all my picks for safe sun exposure + a few natural ways to get that sun-kissed glow without risking wrinkles or worse.
Safe Sunscreen Recs
There are many sunscreen options out there and while most will keep you from getting a sunburn, you need to carefully check the ingredients to be sure you’re not putting harmful chemicals on your skin. The good news is that there are websites and apps that have already reviewed the ingredient lists and can help you make the best choice of sunscreen for you and your family. Two of my favorite resources for many products, including sunscreen, are Environmental Working Group (EWG) and Yuka.
Based on the research done by EWG and Yuka, as well as my personal preferences, here are my favorite sunscreens:
For kids and babies I like Badger, Attitude, Think, and Babo.
And for me, I break it down into two categories.
For my face it’s La Roche-Posay or Linne Botanicals as a base layer and then this Supergoop in my bag for on-the-go touch-ups.
For a Bronzed Glow
My days of basking in the sun (and tanning bed, yikes!) are over but I still love the look of freshly bronzed skin without the harmful effects of the sun. Bronzers are fun (I’ll use this one) but, in the heat, I love to go makeup free. Cakey makeup is not my jam…this is where self-tanner comes in!
My favorite self tanner is from Saltyface – it comes in a liquid or a foam and you can choose “light to medium” or “medium to dark.” It’s a gradual tan so it’s perfect if you are new to self-tanners and it has amazing ingredients for hydration and skin protection. Plus it doesn’t smell nearly as bad as other self tanning products I’ve tried.
The chicest way to shield your face.
As I said, I’m really good with wearing a hat – especially since I discovered Janessa Leone. She makes the most beautiful and practical hats. I have two of her packable hats (the Sherman and the Felix) - which are great for travel, but also prevent them from being smashed by a toddler. I also have the Ross hat for fall/winter.
What about getting enough Vitamin D?
One benefit of the sun is that our bodies produce vitamin D when exposed to sunlight.
We need vitamin D to keep our bones, immune system, muscles and brain healthy. But if we’re not spending as much time in the sun because of the impact on our skin, can we still get vitamin D? Yes!
It’s also easy and delicious! A few of my favorite food sources of vitamin D are fatty fish, like salmon, canned tuna, egg yolks and perhaps surprisingly, mushrooms. (Mushrooms are actually the only produce with vitamin D.)
Also, be sure to get your levels checked at your next check-up. You’re looking for a range between 50-80 ng/mL. Most doctor’s will be fine if your numbers are above 30 ng/mL, but we want optimal, not good enough.
Foods to fight sun damage.
We all know that putting sunscreen on our skin will guard against the sun’s harmful UV rays. The sun’s UV light causes a release of free radicals that can damage healthy skin cells. Using sunscreen and limiting time in the sun is your best defense against sun damage.
But you may not know that the antioxidants found in food can be helpful for many reasons, including neutralizing these free radicals by breaking them down or stopping their chain reactions.
Foods highest in skin-supporting antioxidants include sweet potatoes, almonds, red/orange/yellow peppers, blueberries and salmon. In addition to neutralizing the free radicals that can damage our skin cells, they also reduce inflammation and can prevent a sunburn.
Carrots and leafy greens are also important when it comes to sun exposure. Carrots contain beta carotene. Our bodies take the beta carotene and convert it to vitamin A, which is important for skin health. Vitamin A can make skin less sensitive to the sun, help with cell regeneration and prevent premature skin aging.
Leafy greens like kale, spinach, and dandelion contain the antioxidant, lutein, which protects against sun damage and skin cancer. Lutein actually filters out those UV rays that can harm the skin. Leafy green salad with carrots, anyone?
Foods high in Omega 3’s are anti-inflammatory and help protect our skin. Getting enough omega-3 essential fatty acids in things like fish, eggs, nuts and seeds are also critical to support our skin against too much exposure to the sun. Omega 3’s reduce inflammation which can guard against sunburn while also preventing the growth of skin cancer cells caused by UV rays.
Why we need some sun.
Though we don’t want to spend hours in the sun, especially without proper sun protection, there are many positive health benefits to getting a little bit of sunshine. Studies show that about 5-15 minutes in the sun, per day, allows you to take advantage of the positive aspects of sunlight, without too much risk.
Sunlight allows your body to make vitamin D which is important for regulating your immune system and blood sugar as well as supporting bone and muscle health. Time in the sun can also encourage the body to release serotonin, the feel-good chemical, which can lead to a better mood as well as feelings of calm and focus. So if you’re feeling down or anxious, take some time to soak in the sunshine – it’s good for your mind and body!
Sunlight, especially early morning sunlight, can help people get to sleep easier at night. The light helps set our body’s sleep clock and lets us know when it’s time to wake up and go to sleep.
Another benefit of sunlight is that it might help with weight loss. No, it won’t melt off the extra weight, but it can regulate hormones like leptin which signals our feelings of hunger and fullness. Some studies have also shown that people who get daily sun exposure had a lower body mass index.
If you can get an early morning workout in the sunshine, you’ll reap the benefits of movement and the sun all at once!
