Shine Bright Safely: 6 Tips to Protect Your Skin from the Sun this Summer
Yes, you do get Vitamin D from the sun and it feels good to get a little sun, just know that there are tradeoffs to sun exposure. In fact, nothing ages your skin more than sun exposure.
How Sun Damage Occurs
UVA and UVB are the main skin-damaging components of sunlight. UVB burns you and causes tanning, but also aids your production of Vitamin D.
UVA penetrates deeper into your skin and may cause more long-term changes to your skin such
as wrinkles and sunspots.
Tanning is caused by DNA damage. This is what causes you to tan: to release melanin. In other words, it is a sign that your skin has been damaged. Sunburn, of course, is even worse!
But getting a suntan at the beach or pool isn’t the only way it can damage your skin that you may not even realize.
Sunlight reflects off the ground, and more reflective surfaces increase your risk of sun exposure.
Water, snow, and sand reflect a significant amount of light and can increase the damage caused by sun exposure.
UVA rays can penetrate through most glass, so even if you're indoors or in a car, you still need to protect your skin.
Even when in the shade, reflected light can still contact your skin and cause damage over time.
To protect yourself from the sun's aging effects, cover your head, body, and eyes as much as possible.
The good news is that there are plenty of ways to protect yourself from the sun while still enjoying the outdoors. In this blog post, I'm sharing some tips on how to stay safe and prevent sun damage, so you can look and feel your best all summer long!
Tip #1: Yes, Time of Day Matters!
UVB rays are strongest when the sun is at its highest point in the sky, and their intensity decreases in the morning and evening. On the other hand, UVA rays are not filtered out very well by the Earth's atmosphere, so their intensity remains relatively constant throughout the day.
It’s best to avoid exposure to the sun during the middle of the day because that's when UVB rays are the strongest. However, it is important to note that even during the earlier and later parts of the day, you are still at risk of sustaining skin damage from both UVA and UVB rays, whether or not you notice any immediate consequences.
Tip #2: Getting Enough Vitamin D
Because the sun feels so good, most of us embrace the warmth and look forward to the benefits of Vitamin D and a little sunshine. Getting enough vitamin D helps the growth and development of bones and teeth. It may also provide improved resistance to certain diseases.
For fair-skinned people in North America during the summer, 10-15 minutes of sun exposure during one day might be more than enough Vitamin D for the week but that approach pretty much guarantees UV damage.
If you’re worried about getting enough Vitamin D, reach for fortified foods such as grains and cereals, as well as salmon and egg yolks, you can always supplement with Vitamin D instead of risk overexposure to the sun.
But the amount of sun exposure and Vitamin D produced in our bodies varies significantly by a number of factors, including:
How much pigment is in your skin
Your latitude, the time of day, the angle the sun is hitting your skin
Diet (Vitamin D is produced from cholesterol–a very important nutrient), and other factors
Your level of hydration~ Sun exposure can cause dehydration, which can make your skin more susceptible to damage. Drink plenty of water to keep your skin hydrated and healthy. Additionally, consider using a moisturizer to help lock in moisture and protect your skin from the sun's harmful effects.
Tip #3: Defend Your Skin With Antioxidants
Interestingly, what you eat can affect how well your skin interacts with the sun. There are many known antioxidants in different foods that have been clinically shown to help protect your skin. Eating these foods regularly over time can help you increase your defenses against the effects of sunlight. In particular, carotenoids found in colorful fruits and vegetables can help, as can the polyphenols found in green tea and the omega-3s found in fish.
One of the best foods for support during sun exposure is lycopene found in tomatoes. Healthy, regular servings of cooked tomato paste (such as that found in pasta sauce) can aid your skin’s resistance to the sun.
Antioxidants are also in your Skincare! Here are some of my favorites from Dermaquest:
Dermaquest Vitamin C Serum
Niacinamide found in the B3 Youth Serum
Tip #4: Wear Protective Clothing
Wear clothing to protect exposed skin. Pants and long sleeve shirts with collars provide the best protection. Your feet are particularly vulnerable when exposed, so don’t forget to take care and cover them too!
Some sunlight will penetrate through clothing. In general, thicker, darker clothing protects better than thinner, lighter-colored materials. Dry clothing also protects better against UV rays than wet clothing; a dry, dark denim shirt will protect you from UVA and UVB rays much better than a thin wet white t-shirt.
As a test, hold an article of clothing up to the light. Can you see light through it? That means sunlight will get through the weave of the clothing and will hit your skin. The more light the cloth blocks, the better.
You can also buy sun-safe clothing that is made especially for sun protection:
Hats are essential to protect the sensitive skin of your face and neck from the sun. Wide-brim hats with a brim all the way around provide the best protection for your nose, eyes, cheeks, ears, and neck. Choose hats with thicker, tighter weaves and darker colors, and ensure the underside of the brim is also dark to avoid reflecting light onto your face.
Sunglasses with 100% UVA and UVB protection are crucial to prevent eye damage, cataracts, and diminished vision. Look for sunglasses that fit tightly and wrap around the sides of your eyes, and wear them to protect the sensitive skin around your eyes and prevent wrinkles.
Tip #5: Don’t Skimp On The SPF
The CDC (Center For Disease Control and Prevention) recommends using sunscreen with at least an SPF of 30 and broad UVA and UVB protection. The problem is, many sunscreen lotions also contain toxic chemicals and do not protect very well against UVA rays.
Use sunscreen with zinc oxide and titanium dioxide (that haven’t been micronized) and no other active ingredients. It’s tough to find, but these ingredients will provide decent UV coverage without many of the toxicities of other sunscreen chemicals.
SPF Application Quick Tips:
Make sure the sunscreen hasn’t expired. If it’s exposed to high temperatures, sunscreen degrades and has a shorter shelf life.
Pay close attention to areas that usually get the most sun like the cheeks and nose, neck, shoulders, chest, calves, and tops of feet and liberally apply sunscreen
Apply sunscreen lotion 15 to 20 minutes before going into the sun,—because it needs time to soak in to be the most effective, and use a liberal amount. For most people covering a good portion of their body, this means using 1 ounce of sunscreen (think: a shot glass size) for each application. This is a lot! Sunscreen also wears off, so reapply every 2 hours, or more often if in the water or sweating.
Some of my SPF faves include Demaquest’s SunArmor SPF 50, and for a lighter touch Youth Zinc SPF 30, these are both silky and super protective, Dermaquest has a great reputation for their SPF!
Tip #6: Protect Your Skin-vestment With Professional Facials
One of the most effective ways to shield your skin from the sun's harmful rays is by treating yourself to regular facials that keep your skin hydrated and healthy. And if you really want to kick things up a notch, my Oxygen Infusion Facial not only fights free radicals to protect your skin from UV rays, but it also boosts circulation, giving you that coveted healthy, glowing skin!
Book here.
But don't worry, with some sunscreen knowledge, clothing, and diet, you can protect yourself from the harmful effects of the sun all year round.
If you're interested in booking a treatment or learning more about which SPF is best for your skin type, reach out today: Fanny Clavier Skincare
I will help you create a skincare routine that addresses your specific concerns so you can stay protected all summer long.