Summer is a time to enjoy the outdoors and soak up the sun’s benefits, but protecting your skin is essential to maintain its health and radiance. While many people rely heavily on chemical sunscreens, a natural and holistic approach can offer effective sun protection without exposing your skin to potentially harmful ingredients. By combining smart sun exposure, mineral-based sunscreens, antioxidant-rich foods, and proper hydration, you can nourish and shield your skin from the inside out.
Why You Still Need Some Sun
Sunlight is often seen as the enemy when it comes to skin health, but it actually plays a vital role in your body’s well-being. Your skin produces vitamin D when exposed to sunlight, especially UVB rays, which is crucial for bone strength, immune function, and mood regulation.
Experts recommend getting about 10 to 15 minutes of unprotected sun exposure on your face, arms, or legs around midday, when UVB rays are strongest, to maintain healthy vitamin D levels. After this brief period, it’s important to cover up with clothing or apply sunscreen to avoid overexposure, which can lead to sunburn, premature aging, and increased risk of skin cancer. It’s important to note, everyone is individual, and even 10-15 mins of unprotected midday sun exposure may not be enough to maintain healthy Vitamin D levels. Consult with your UPLEVEL Team or your general practitioner and use lab testing to understand your individual needs and if supplementation would support your wellness goals.
Choosing Clean Sunscreen: What to Use and What to Avoid
Sunscreens vary widely in their ingredients, and many conventional formulas contain chemicals linked to skin irritation, hormone disruption, and environmental harm. The Environmental Working Group (EWG) provides a helpful guide rating sunscreens based on safety and efficacy. When selecting a sunscreen, look for these features:
What to Look For:
- Mineral-based active ingredients like zinc oxide or titanium dioxide, which sit on top of the skin and physically block UV rays.
- Broad-spectrum protection to shield against both UVA (aging rays) and UVB (burning rays).
- SPF between 30 and 50, which offers strong protection without unnecessary additives.
- Water-resistant formulas if you plan to swim or sweat.
- Fragrance-free products, especially if you have sensitive skin, to reduce the risk of irritation.
Ingredients to Avoid:
- Oxybenzone, a known hormone disruptor.
- Octinoxate, harmful to marine ecosystems and potentially disrupts hormones.
- Retinyl palmitate, a form of vitamin A that may increase sensitivity to sunlight.
- Fragrance or parfum, can irritate skin and mask other chemicals.
- Spray or powder sunscreens, which can be inhaled, and provide uneven coverage.
Using clean mineral sunscreens helps protect your skin while reducing your impact on the environment and avoiding unwanted chemicals.
Understanding SPF: Why SPF 30 to 50 Is Enough
SPF, or Sun Protection Factor, measures how effectively a sunscreen blocks UVB rays, which cause sunburn.
- SPF 30 blocks about 97% of UVB rays.
- SPF 50 blocks about 98%.
- SPF 100 only blocks about 99%, offering minimal additional benefit.
Higher SPFs may encourage people to stay in the sun longer without reapplying sunscreen, increasing risk of damage. For most people, SPF 30 to 50 provides sufficient protection when applied properly and reapplied every two hours outdoors.
Eat Your Sunscreen: Foods That Protect Your Skin
Your diet plays a significant role in how well your skin copes with sun exposure. Antioxidants from foods help neutralize free radicals produced by UV rays, reducing inflammation and supporting skin repair.
Here are some of the best foods to include for natural sun protection:
- Tomatoes: Rich in lycopene, which research shows can improve your skin’s natural defense against UV rays.
- Carrots and Sweet Potatoes: High in beta-carotene, a pigment that may reduce sun sensitivity.
- Leafy Greens: Packed with lutein and zeaxanthin, antioxidants that protect both skin and eyes.
- Berries: Loaded with vitamin C and anthocyanins that help fight oxidative stress.
- Fatty Fish (Salmon, Sardines): Full of omega-3 fatty acids, which reduce skin inflammation and may increase UV resistance.
- Green Tea: Contains polyphenols such as EGCG that guard against UV damage.
- Red and Orange Bell Peppers: Excellent sources of carotenoids beneficial for skin health.
Eating a colorful variety of fruits and vegetables daily can boost your skin’s resilience from the inside.
Hydration: A Key to Better Skin Defense
Dry skin is more vulnerable to UV damage. Keeping your skin well-hydrated improves elasticity and supports your body’s ability to heal and protect itself. A good general guideline for daily water intake is to drink at least half your body weight in ounces of water each day. For example, if you weigh 140 pounds, aim for about 70 ounces of water daily. When it’s hot, dry or you’re active outdoors, increase your intake slightly to stay properly hydrated. Always consult your doctor of recommended hydration goals if you have a chronic health condition such as kidney failure or congestive heart failure.
Include these hydrating foods and drinks in your summer diet:
- Cucumbers
- Watermelon
- Citrus fruits like oranges and lemons
- Zucchini
- Coconut water
- Herbal teas such as peppermint or hibiscus
Pair these with plenty of filtered spring water throughout the day to keep your skin plump and nourished.
Balanced Sun Protection for Summer
To maintain healthy, glowing skin all summer long, consider this balanced approach:
- Get brief daily sun exposure without sunscreen to support vitamin D production.
- Apply clean, mineral-based sunscreen when outdoors for extended periods.
- Choose SPF 30 to 50 to provide effective protection without unnecessary chemicals.
- Eat a rainbow of antioxidant-rich fruits and vegetables to enhance your skin’s internal defenses.
- Stay well-hydrated to maintain your skin’s barrier function and ability to repair.
Natural sun protection is more than just slathering on sunscreen. It’s a lifestyle that involves nourishing your skin inside and out, staying mindful about sun exposure, and choosing clean products that support your health and the environment.
By adopting these habits, you’ll enjoy the sun safely while keeping your skin vibrant and protected for years to come.
To find safer sunscreen options or check the safety of your current products, visit the Environmental Working Group’s Guide to Sunscreens:
https://www.ewg.org/sunscreen
In Good Health,
Meg Ochipinti RDN
Citations:
Diffey, B. L. (2001). Sunscreens and melanoma: The future looks bright. British Journal of Dermatology, 145(4), 597–600. https://doi.org/10.1046/j.1365-2133.2001.04424.x
Holick, M. F. (2004). Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 80(6), 1678S–1688S. https://doi.org/10.1093/ajcn/80.6.1678S
Krause, M., Klit, A., Jensen, M. B., Søeborg, T., Frederiksen, H., Schlumpf, M., Lichtensteiger, W., Skakkebæk, N. E., & Drzewiecki, K. T. (2012). Sunscreens: Are they beneficial for health? An overview of endocrine disrupting properties of UV-filters. International Journal of Andrology, 35(3), 424–436. https://doi.org/10.1111/j.1365-2605.2012.01280.x
Stahl, W., & Sies, H. (2012). β-Carotene and other carotenoids in protection from sunlight. The American Journal of Clinical Nutrition, 96(5), 1179S–1184S. https://doi.org/10.3945/ajcn.112.034819