🌞 Summer, Sun, and Safety!

Ah, the sun—the giver of life, the bringer of warmth, the secret sauce behind our body’s natural vitamin D production and healthy immune system. Nothing beats that warm, sunny feeling on your face, the boost it gives to your mood, your energy, and even improves your sleep, especially this time of year – as the sun is really warming up!

Sunlight helps regulate our circadian rhythms, improves serotonin production, and just makes us feel good. But (and here comes the important part), too much sun—especially without protection—can also pack a punch of oxidative stress and DNA damage that may lead to premature aging (hello, wrinkles!) and more serious concerns like skin cancers (squamous cell carcinoma, melanoma, and basal cell carcinoma).

But don’t worry—we can talk about how to enjoy the sunshine safely, while supporting your skin from the inside out.

Top Tips to Stay Sun-Safe and Skin-Healthy

1) Smart Sun Habits 

• Time Awareness: Avoid or minimize sun exposure during peak UV times (10 a.m. to 4 p.m.). Early morning or late afternoon sun is lower in intensity and less harmful.

• Sun-protective Clothing: Wear clothing with UPF ratings, along with hats and sunglasses, to protect from UV rays.

• Safe Sun Habits: Get daily sunlight exposure for 10-15 minutes outside peak hours to maintain vitamin D levels and healthy immune systems without overexposing skin to harmful rays.

• Know your risk: Take extra precautions if you are at high risk.

2) Eat the Rainbow and Protect your Skin from the Inside Out

Load up on antioxidant-rich foods to fight free radicals from UV exposure. These nutrients help neutralize oxidative stress before it can damage your skin’s DNA. This is found in colorful fruits and veggies, nuts, seeds, omega 3 rich foods, whole grains and legumes.

• Vitamin C — found in berries, oranges, broccoli, bell peppers, lemons and citrus fruits, and kiwi among many other fruits and vegetables, helps regenerate other antioxidants and supports collagen production.  Eating your raw vegetables and fruit daily ensures you get optimal amounts.

• Vitamin E — found in nuts, seeds, and leafy greens, works alongside vitamin C to protect cell membranes.

• Polyphenols — abundant in green tea, dark chocolate, and all those colorful fruits and veggies, these plant compounds have been shown in studies to reduce inflammation and protect against UV-induced skin damage.

• Sulforaphane — from cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower—activates your body’s natural detox enzymes and may reduce cancer risk.

• Niacin – vitamin B3 – studies show Nicotinamide/Niacinamide can reduce risk of non-melanoma skin cancer by about 23% while protecting the skin from UV effects. It is found in legumes, peas, whole grains, bananas, avocados, nuts, and seeds, among other sources.

3) Omega-3 fatty acids – Protect Against Inflammation

Foods high in omega 3 fatty acids, such as flax seeds, chia seeds, walnuts, and fatty fish (for those who eat fish) have anti-inflammatory properties and can help protect the skin from UV damage and support skin barrier function. Optimizing your omega-3 to omega-6 ratio is extremely helpful.

4) Stay Hydrated 

Drink plenty of water to keep skin cells plump and support natural detoxification.

5) Keep Your Gut Microbiome Happy and Diverse:

Include probiotic-rich foods such as kimchi, sauerkraut, yogurt, miso, kefir regularly throughout your day as tolerated. Also enjoy diverse prebiotic fibers (from garlic, onions, asparagus, leeks, mushrooms, etc) to keep your gut microbiome in top shape—your immune system and skin will thrive. 

6) Avoid Inflammatory and Trigger Foods (This is to Optimize Overall Skin Health)

Some foods can promote inflammation and oxidative stress, making your skin more vulnerable:

• Refined Sugars — High sugar intake can increase inflammation and oxidative stress, both of which contribute to skin aging and potentially weaken your skin’s defenses. Pay special attention to blood sugar spikes and metabolic syndrome.

• Inflammatory Oils — Processed vegetable oils like soybean, corn, and canola oil are high in omega-6 fatty acids, which can promote inflammation when not balanced with omega-3s.

• Highly Processed Foods — Packaged snacks, fast food, and ultra-processed items often contain additives, trans fats, and preservatives that burden the immune system and may fuel skin-damaging inflammation.

7) Stress Less, Glow More

Chronic stress can weaken your immune system, making it harder for your skin to repair itself after UV exposure. Incorporate stress-managing activities into your routine—think meditation, yoga, breathwork, or whatever helps you find a sense of calm and quiet.

8) Regular Skin Checks

Don’t forget to check your skin regularly for any new or changing spots, moles, or lesions. Seeing your dermatologist at least yearly is helpful for many, and more frequently if you are high risk. Early detection is key to catching skin cancers before they spread.

Shine On—Safely!

Sunshine is a beautiful thing—just remember to treat your skin to the protection it deserves. With these integrative tips in your toolkit, you can soak up the benefits of the sun while keeping your skin healthy, glowing, and protected.

Ready to step out and shine? Let’s make this your best summer yet—radiant, resilient, and sun-kissed (but in a smart way!).