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Summer fun brings with it outdoor activities, fresh air, and lots of sun! Sunshine can be especially healthy because our bodies use it to create immune boosting Vitamin D; it also support a healthy mood and strong bones. In the United States, "the overall prevalence rate of vitamin D deficiency was 41.6%, with the highest rate seen in blacks (82.1%), followed by Hispanics (69.2%) (FOREST). One easy way to deal with this is by getting sun exposure.

To make Vitamin D, sun rays have to reach your bare skin. This means a certain amount of sun exposure is healthy for you. However, too much sun can cause your skin to burn, creating damage to the cells, increasing your risk for skin cancer, and encouraging premature wrinkles. The key is to find the balance between healthy immune boosting sunshine and overexposure.

Learn How to Protect Your Summer Skin Naturally

If you are planning outdoor activities, here are some guidelines for healthy summer skin:

1. Know Your Limit. We tolerate the sun differently based on genetics. People with fair skin tend to burn much quicker and need less exposure. It’s important to know what your threshold is. If you have fair skin, start with only 5 minutes of sun on your bare skin before using sun protection. If you have a darker skin tone, you might try a few minutes longer. It also depends on the location of the sun and the time of year. At the peak of summer, UVB rays can be especially potent. Use your best judgement and aim for smaller amounts of exposure more frequently to get the best immune boost.

2. Choose Your Time. The sun's rays are strongest between the hours of 10am and 4pm. If you have to be out at this time, a good rule of thumb is to check your local UV Index. If it is a 3 or higher, you are getting higher levels of sun exposure. On those days, make sure you use sun protection if you plan on being outside for longer periods of time.

3. Avoid Toxic Sunscreens. Many sunscreens on the market contain toxic chemicals that get absorbed directly into your bloodstream when applied to your skin. If you are going to be protecting your skin with sunscreen, use all-natural alternatives. Zinc oxide is a mineral used in sunscreens which research shows is non-toxic, even with repeat use. Here's an example of a more natural sunscreen for your whole family which I use for myself and my kids. An excellent resource to help you find the perfect sunscreen is the Environmental Working Group Guide to Safer Sunscreens which you can download here.

4. Try a Cover-up. Another safe alternative is to cover your skin. UVB rays need to contact your skin directly to do damage. That’s why we get tan lines in areas that are covered by our clothes. Some helpful coverups include bathing suit cover-ups and wraps, wide-brimmed hats or shawls. Additionally, wearing shoes that cover your feet or even lightweight shirts with long sleeves can protect you from too much exposure. If you are going to be adding layers of clothing, it is important to stay cool and hydrated. And don't forget sunglasses with UV protection keep yours eyes safe from harmful rays.

What Do You Do if You Have a Sunburn?

Sometimes, even our best attempts to avoid overexposure can fail, resulting in a sunburn. Or, maybe you have sun damage from the past. Here are some tips to help heal and repair your skin:

1. Aloe Vera. For immediate sunburns, apply a light layer of fresh aloe to the skin. The gel will have a cooling effect on the wounded area. It also encourages faster skin healing and helps protect skin from further damage as it contains Vitamins C and E. If you have an aloe plant, simply snap off a few stems, break them open, and apply the pulp directly to your skin.  You can also buy aloe vera at your local health food store. Try to purchase products with more natural preservatives such as a form of Vitamin C or Vitamin E.

2. Lavender. The Lavendula spp. oil has been used for hundreds of years to treat minor burns and insect bites. It reduces inflammation and has antimicrobial properties which may help promote faster healing. Lavender essential may be applied "neat" or directly on the burnt skin as it is generally well tolerated. If you've never used lavender before, be wary of an allergic reaction. Test for it by diluting it by putting 4 drops of lavender essential oil in one tablespoon carrier oil (olive oil, coconut oil, etc). Mix it and place one drop on the inside of your forearm and watch for a reaction. If there is no reaction in 24 hours, you can probably tolerate using it directly on the skin.

3. Antioxidants. To repair damage from the inside out, add potent antioxidants to your diet. These powerful nutrients help to both protect the skin and heal it from sun damage. Foods high in Vitamin C are especially healing for the skin. Examples include papayas, bell peppers, strawberries, broccoli, and pineapple. Add these to your salads, fresh smoothies, or eat them raw.

To learn more about other ways to support your summer skin naturally, reach out to a local holistic health professional. They will have more healthy options including lifestyle support to help keep your skin beautiful all year around. If you are interested in finding out if naturopathic medicine is a good option for your skin health, you can schedule a free 15 minute consultation with Dr. Blandford to learn more.

Resources:

1. Cavanagh, H. M., & Wilkinson, J. M. (2002). Biological activities of lavender essential oil. Phytotherapy research : PTR, 16(4), 301–308. https://doi.org/10.1002/ptr.1103
2. Division of Cancer Prevention and Control, Centers for Disease Control and Prevention. https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm Updated 04/28/2021. Accessed 06/24/2021.
3. Dat AD, Poon F, Pham KB, Doust J. Aloe vera for treating acute and chronic wounds. Cochrane Database Syst Rev. 2012;2:CD008762.
4. Forrest, K. Y., & Stuhldreher, W. L. (2011). Prevalence and correlates of vitamin D deficiency in US adults. Nutrition research (New York, N.Y.), 31(1), 48–54. https://doi.org/10.1016/j.nutres.2010.12.001
5. Hashemi, S. A., Madani, S. A., & Abediankenari, S. (2015). The Review on Properties of Aloe Vera in Healing of Cutaneous Wounds. BioMed research international, 2015, 714216. https://doi.org/10.1155/2015/714216
6. Mills, S., & Bones, K. (2005). Lavender. In The Essential Guide to Herbal Safety (pp. 493–494). article, Elsevier Churchill Livingston.
7. Mohammed, Y. H., Holmes, A., Haridass, I. N., Sanchez, W. Y., Studier, H., Grice, J. E., Benson, H., & Roberts, M. S. (2019). Support for the Safe Use of Zinc Oxide Nanoparticle Sunscreens: Lack of Skin Penetration or Cellular Toxicity after Repeated Application in Volunteers. The Journal of investigative dermatology, 139(2), 308–315. https://doi.org/10.1016/j.jid.2018.08.024
8. Pizzorno, Joseph E., and Michael T. Murray. (1999). Textbook of natural medicine. Edinburgh: Churchill Livingstone.
9. Vitamin D - Consumer Fact Report. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ Updated on 03/22/2021. Accessed on 06/24/2021.