Sunkissed: How to Get Some Sun Without Compromising Your Skin
Discover how you can enjoy the sunshine safely and boost your vitamin D levels without compromising your skin with some essential tips for the upcoming hot Summer months.
Summer is here!
And with it comes ample opportunity to lounge in the warmth of the sunshine while soaking up some much-needed vitamin D.
But, while sunlight is essential for our health, it’s really important to balance sun exposure with skin protection to prevent sunburns as well as reduce the risk of skin damage.
So here are some ways you can enjoy the sun safely this year.
Understanding Vitamin D and Sun Exposure
Vitamin D {also known as the “sunshine vitamin”}, is crucial for bone health, immune function, and overall well-being. Our bodies produce vitamin D when our skin is exposed to sunlight, specifically UVB rays. But, overexposure to UV rays can lead to sunburn, premature aging, and an increase of skin cancer.
Timing is Everything
The intensity of UV rays varies throughout the day. Aim to get your sun exposure during the early morning or late afternoon when the sun’s rays are less intense. Typically, 10-30 minutes of midday sun, a few times a week, is enough for most people to maintain adequate vitamin D levels. Just be mindful and adjust your time based on your skin type, where you are {backyard, beach or in the city}, and the time of year.
Sunscreen: Your Bestie
We all know this, sunscreen is essential for protecting your skin from harmful UV rays. Ensure the sunscreen that you use is broad-spectrum with an SPF of at least 30, and apply it generously to exposed skin. Reapply every two hours {or as directed on the bottle} or more if you’re sweating or swimming. Remember that using sunscreen doesn’t completely block vitamin D production; it just reduces the risk of skin damage.
Cover Up and Seek Shade
When the sun is at it’s peak {usually between 10am and 4pm}, seek shade or cover up with lightweight, long-sleeved clothing, hats, and UV-blocking sunglasses. This will help protect your skin while still allowing you to enjoy the outdoors.
Hydration is Key
Staying hydrated is super important when spending time out in the sun, especially if you’re sweating. Drink plenty of water throughout the day to keep your skin healthy and to regulate your body temperature as well.
Dietary Sources of Vitamin D
If you want to boost your vitamin D in addition to some sunlight, you can do so through your diet. There are foods that are rich in vitamin D which include fatty fish like salmon and mackerel, fortified dairy products, and egg yolks. Supplements are also an option, especially during the winter months or when you have limited sun exposure.
“Listen” To Your Skin
Pay attention to how your skin responds to the sun. If you start to feel your skin burning or turning red, it’s time to seek some shade and reapply the sunscreen. Also, be sure to regularly check your skin for any unusual changes and consult with a doctor or dermatologist with any concerns. Be hyper aware of moles that change their ABCD’s {asymmetry, border, colour and diameter}.
Use After-Sun Care Products
After a day of fun in the sun, nourish your skin with after-sun care products that contain ingredients like Aloe-Vera, antioxidants, as well as moisturizing ingredients. These can help soothe sunburns or repair any damage done to the skin.
Let’s discuss the risks…
We have covered some essential tips and benefits of sun exposure but let’s briefly cover the risks.
Being in the sun constantly can have its downsides, even though it’s essential for vitamin D production.
Here are some key points to consider for people who are sun goddesses {or gods}.
SKIN DAMAGE
Sunburn: repeated sunburns can cause severe damage and increase the risk of skin cancer
Aging: I think this one is a big reason that keeps a lot of people away from tanning or lazing about in the sun, because prolonged UV exposure accelerates the aging process, leading to wrinkles, fine lines, and sunspots.
INCREASED RISK OF SKIN CANCER
Melanoma: excessive UV exposure is a major risk factor for melanoma, the deadliest form of skin cancer.
Non-Melanoma Skin Cancers: basal cell carcinoma and squamous cell carcinoma are also linked to prolonged sun exposure.
EYE DAMAGE
Cataracts: UV rays can contribute to the formation of cataracts, clouding the eye’s lens and impairing vision.
Macular Degeneration: chronic exposure can damage the retina, leading to macular degeneration, a leading cause of vision loss.
IMMUNE SYSTEM SUPPRESSION
Excessive UV exposure can weaken the immune system, making the body more susceptible to infections and diseases.
A little more on Skin Cancer:
The percentage of people worldwide who develop serious and deadly skin cancers, such as melanoma, can vary significantly based on factors such as geographic location, genetics, and sun exposure habits.
Here are some general stats to provide context:
Melanoma Incidence: Melanoma is less common compared to non-melanoma skins cancers but is more likely to metastasize and can be fatal if not detected and treated early.
Global Trends: The incidence of melanoma has been increasing worldwide over the past few decades, especially in regions with predominantly fair-skinned populations and high UV exposure.
Prevalence: According to the World Health Organization (WHO), melanoma accounts for about 1-2% of all skin cancers but causes a large majority of skin cancer-related deaths.
Risk Factors: Factors such as fair skin, history of sunburns, family history of skin cancer, and excessive UV exposure increase the risk of developing melanoma.
Survival Rates: Early detection and treatment significantly improve survival rates for melanoma. However, advanced stage melanoma can be challenging to treat and has a lower survival rate.
But I want to look like a bronzed sun god(dess)…
If you want to look tan, there are safer alternatives than lying out in the sun and risking sunburn. Self-tanning products like lotions, creams, sprays, mists, and wipes offer convenient and easy-to-use options, with most providing streak-free application {my absolute favorite is St. Tropez}.
You can also opt for a professional spray tan. Salons with trained techs can apply an even, natural-looking tan that lasts about a week.
Gradual tanners are also-also another option! These products are typically moisturizers with a small amount of self-tanner that build up a tan over several days, offering a subtle and controllable way to achieve a tanned look. You can check out brands like Jergens, Bondi Sands and again, St. Tropez.
TL;DR
You can enjoy your summer days without compromising your skin’s health. By following the tips above, you can have a fun and safe summer, benefiting from the sunlight while minimizing risks.
Remember that moderation is key! And protecting your skin should always be a priority.
Heaps of Love!
-SMG.*
{PS. Amazon links are affiliate links so I will make a small percentage if you decide to click and purchase! Thanks in advance. :)}
Great summary although I am so scared of the sun. I got the sunscreen tip down pat! Good to know that it doesn't impact Vit D generation.