As the days grow longer and the sun shines brighter, you might find yourself enjoying more time outdoors. And while the sun can provide us with many wonderful things (stress reduction, better sleep, and vitamin D, to name a few), it also poses a risk of skin damage.

 

Protecting our skin from harmful UV rays is essential, not only to prevent sunburn but also to reduce the risk of long-term issues like premature aging and some types of skin cancer.

 

Interestingly, excessive sunlight does not cause the most common form of skin cancer. The ones responsible for most skin cancer deaths are caused by lack of sunlight. In fact, sunscreen usage has greatly increased over the past years, but so has skin cancer. 

Something doesn’t appear to add up here. How can both skin cancer and sunscreen usage be on the rise?

“Skin cancer” is an umbrella term which encompasses several different types of irregular skin cell issues. When we use these umbrella terms, we often promote fear and confusion because benign or non-dangerous issues are linked together in the same category as potentially dangerous cancers. Since the non-dangerous issues outnumber the potentially dangerous occurrences, it creates an inflated perception of skin cancer and its likelihood.

Of course, we need to be aware of the risk factors and have any areas of concern checked right away, but we also need to understand that there is so much we can do to prevent most of these issues, not one of which is to completely avoid the sun.

 

This article, written by a midwestern doctor, is a great starting point to sort through all this in more detail. He explains the different types of skin cancer, their causes, and what to look for, with very helpful pictures. And while you’re at it, if you want to dig further down the rabbit hole of why our healthcare system in America is no longer about preventing disease, this is a great article explaining the creation of the American Medical Association.

It may seem counterintuitive but avoiding the sun entirely is not the best strategy for most. As we learned from history, sunbathing (1) was the most effective treatment for the 1918 influenza outbreak and before antibiotics, sun exposure was used to treat tuberculosis (2). This is why the recommendations from many government officials during the COVID-19 years to stay indoors was so misguided, inappropriate, and potentially dangerous, in my opinion.

 

There are many benefits to sun exposure such as mental health, longevity, and heart health, just to name a few. In fact, sunlight helps to prevent many types of cancer while artificial light promotes it.

I would encourage you to do your own research on the revolution of the dermatology industry and talk to your healthcare provider about ways to prevent diseases, including skin cancer, that are best for you.

It’s important to note, many skin cancers do require immediate removal to improve outcomes, so be sure to have your doc check out anything abnormal and seek a second opinion if you’re unsure of the diagnosis or recommended course of treatment.

  

In this article, we’re going to explore a few natural tips to help you protect your skin from sun damage using diet, supplements, and non-toxic sunscreens.

 

What to eat for sun protection

Interestingly enough, what we eat can significantly influence our skin’s ability to protect itself from sun damage, and certain foods are known to enhance the skin's natural defense against UV radiation. Nutrogena isn’t telling you that, now are they?

1. Antioxidant-Rich Foods Antioxidants neutralize free radicals, which can cause damage to the skin cells when exposed to UV rays. Foods high in antioxidants include berries (blueberries, strawberries), dark chocolate, pecans, and artichokes. A diet rich in these foods can help your skin stay resilient under the sun (3).

2. Omega-3 Fatty Acids Omega-3 fatty acids found in fish like salmon, mackerel, and sardines have anti-inflammatory properties that can help reduce the skin's sensitivity to UV rays. However, most fish, if not all, these days are highly contaminated with heavy metals so it’s not the best source of these potent nutrients. 

I prefer to get my omega-3s from plant sources which are much healthier (and don’t have the weird fish oil smell). This is my favorite omega-3 supplement and the one I recommend to my health coaching clients. Incorporating these fish into your diet, or supplementing with fish oil, can provide your skin with additional protection (4).

3. Tomatoes and Carrots Both tomatoes and carrots are high in carotenoids, which are known for their skin-protective benefits. Lycopene in tomatoes and beta-carotene in carrots can help reduce sunburn severity and protect against UV-induced damage. Including these colorful vegetables in your diet can bolster your skin's natural defenses (5).

Supplements for skin protection

While diet plays a crucial role, supplements can also provide targeted support to protect your skin from the inside out.

1. Vitamin C and E These vitamins are powerful antioxidants that work synergistically to protect the skin from UV damage. Vitamin C helps in collagen production, while Vitamin E provides a protective barrier. Supplementing with these vitamins can help reduce the impact of sun exposure (6). 

2. Astaxanthin Astaxanthin is a potent antioxidant derived from microalgae. It has been shown to improve skin elasticity and reduce the signs of UV-induced damage. Taking astaxanthin supplements can provide an extra layer of protection for your skin (7).

Non-toxic sunscreens

Traditional sunscreens often contain chemicals that can be harmful to both your skin and the environment. Opting for non-toxic, mineral-based sunscreens can provide effective protection without the negative side effects.

1. Zinc Oxide and Titanium Dioxide These minerals sit on top of the skin and reflect UV rays, providing a physical barrier against sun damage. Look for sunscreens that use these ingredients as they are safe and effective for broad-spectrum protection.

2. Natural Oils with SPF Certain natural oils have SPF properties and can be used for additional protection. Red raspberry seed oil, for example, has an SPF of around 28-50, while carrot seed oil has an SPF of around 38-40. These oils can be mixed with your favorite moisturizer for a natural, protective boost.

Protecting your skin from sun damage is essential for maintaining its health and vitality. But it goes way beyond slathering on random sunscreens from the drug store. 

By incorporating antioxidant-rich foods, omega-3 fatty acids, and carotenoids into your diet, considering supplementing with vitamins C and E and astaxanthin, and using non-toxic sunscreens with ingredients like zinc oxide and natural oils, you can keep your skin healthy and radiant while enjoying the sunny days ahead.

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