The best way to protect our skin from the sun is to protect ourselves from it. But in summer, avoiding the sun’s rays is a real challenge, which is why we must use all possible tools to prevent them from harming us. In addition to the essential topical sunscreens, we can prepare our skin from the inside to effectively resist the sun. Lycopene, vitamins, omega-3 are some of the nutrients that can help us maintain our dermatological health in summer.
To begin, we need to understand how the sun’s rays affect the skin. Sunlight travels to Earth in a mixture of visible and invisible rays or waves. Long waves, such as radio waves, are harmless to humans. However, shorter waves, such as ultraviolet (UV) light, can cause problems. The longest rays of these UV waves that reach the Earth’s surface are called UVA rays. The shortest are called UVB rays. Remember that it is very important to protect your skin, as its deterioration can lead to multiple complications for our health:
- Burns: Too much exposure to UVB rays can cause burns. UVA rays can penetrate the skin more deeply than UVB rays, but both can affect your health. When UV rays invade skin cells, they disrupt the delicate processes that affect their growth and appearance. The skin has ways to prevent or repair damage caused by sun exposure. The outermost layer of skin is shed of dead cells and replaced. You may have appreciated this skin repair process if you’ve ever suffered a severe sunburn. The skin may peel, but usually returns to normal within one to two weeks.
- Aging: Over time, exposure to the sun’s rays can reduce the elasticity of the skin, which can even cause it to thicken and become leathery, or become wrinkled and lose its density. Over time, it becomes harder for the skin to repair itself. The damage caused by ultraviolet rays can harm the skin and the underlying connective tissue. As a result, the skin can develop more lines and wrinkles.
- Skin cancer: Excessive sun exposure can also increase your risk of skin cancer. When UV light penetrates your skin cells, it can damage the genetic material (called DNA) inside them. Damage to DNA can cause changes in your cells, causing them to grow and divide rapidly. This growth can lead to the formation of extra groups of cells called tumors or lesions, which can be cancerous (malignant) or harmless (benign). Remember that skin cancer can start out as a small spot, so if you notice any unusual changes to your skin, see a doctor.
The best way to protect skin health and prevent skin cancer is to limit sun exposure. Avoid prolonged sunbathing and choose shade over direct sunlight. Wear protective clothing, eyewear, and sunscreen between 10:00 a.m. and 4:00 p.m. Sunscreen is especially important between these hours, when the sun’s rays are strongest.
Sunscreens are labeled with a sun protection factor (SPF) that typically ranges from 15, 30, or 50. A sunscreen labeled SPF 15 means it will take you 15 times longer to burn than it would without using any sunscreen. On the other hand, a sunscreen with SPF 30 means it will take 30 times longer to burn, and so on.
Keep in mind that the effectiveness of sunscreen depends on several factors. The active ingredients in sunscreen break down over time, so be sure to check the expiration date on the package. The amount you use and how often you use it affect your sun protection; sweating and time spent in the water can also reduce the effectiveness of sunscreen.
Foods that protect you from the sun
Following a healthy and balanced diet has a decisive influence on the quality of the skin, which is why it is important to consume foods that prevent dermatological disorders. But we must remember that the best sun protection comes from the outside, so it is important to avoid the sun’s rays and protect yourself from them, which is why you must complement your diet with external care:
- Berries: Contain high amounts of vitamin C, an antioxidant that inhibits damage caused by continuous sun exposure. Additionally, they aid in the formation of collagen and elastin, while providing essential minerals and water needed for cellular recovery.
- Tomatoes: Lycopene, present in tomatoes and their derivatives, has a protective effect on the skin against the sun’s rays.
- Dark chocolate: we are talking about chocolate with more than 60% cocoa because it contains flavonoids, antioxidants very useful for cellular recovery after burns.
- Carrots: due to their high content of beta-carotene, an antioxidant synthesized in vitamin A and essential for strengthening the dermis and reducing the negative impact of the sun.
- Blue fish: it is a source of omega-3 fatty acids, a healthy oil that increases the permeability of membranes, promotes tissue inflammation and reduces the negative effects of sun rays. In addition, thanks to its vitamin E it accelerates the skin repair process.
- Green leafy vegetables: lettuce, spinach, chard, celery or broccoli serve as UV protectors and improve cellular activity
- Olive oil: it is one of the best foods to take care of the skin against burns and aging. In addition, thanks to its vitamin E and polyphenols, it creates a protective barrier against the negative effects of the sun.
- Apples: This is the fruit that contains the most polyphenols and contains a large amount of water to retain skin hydration. It also regulates skin pH and strengthens cellular activity for good repair.
