By Natasha Turner, ND

Stay hot this summer with these guidelines designed to keep you safe, sunburn-free and looking great.  If you plan to spend time in the sun, remember you never want to burn or get overheated.

Healthy Sun Guidelines

Exposure guidelines
Sunlight, in reasonable doses, enables natural immunity, promotes skin growth and healing, stimulates hormone production and contributes to an overall sense of well-being. Getting 15 to 20 minutes of sunlight a day enables the body to manufacture vitamin D. Sun is also responsible for the synthesis of the pigment melanin, which is the skin's natural sunscreen.

Don’t hide from the sun! You need to be safe in the sun, but do not block it out completely unless you have skin cancer or another condition which should not be exposed to the sun. The sun is at its peak between 11 am and 3 pm. Use caution in the sun during peak hours by covering up with light clothing and using a broad-spectrum sunscreen of SPF 15 or higher. Gradually working up to an hour per day—outside of prime hours and wearing a hat to protect your face—should be relatively safe for most adults.

Dietary recommendations that will help to protect your skin
Certain dietary habits such as reducing your saturated fat intake (as in meats and dairy products), increasing your intake of essential fatty acids (like those in fish, nuts, avocados and olive oil) as well as a high intake (five or more) of vegetables and fruits that are rich in antioxidants (flavonoids) may also reduce your skin cancer risk.

Supplements for healthy skin
There are nutrients that you can take to help keep your skin healthy and young looking, as well as reduce your risk of skin cancer. 

Vitamin C: Vitamin C is a potent antioxidant and a component of collagen. It is also essential for tissue repair, healing and a healthy immune response. Typical dose is 500 – 3,000 mg per day.

Zinc: Like vitamin C, zinc is an antioxidant. It is essential for tissue repair and healing and is a component of collagen. Typical dose is 15 – 50 mg per day.

Vitamin E: Vitamin E is a strong antioxidant that has been found effective in reducing the risk of skin cancers. Mixed vitamin E is the most beneficial, like that in TrueBASICS.

Vitamin A: Another powerful antioxidant that has been found effective for reducing the risk of skin cancer is vitamin A. Typical dose is 10,000 IU per day. If you are pregnant, do not take supplements containing vitamin A beyond that in your prenatal vitamin.

Omega 3 fats: Omega 3s are naturally anti-inflammatory and are highly moisturizing to the skin. They are beneficial for the heart, brain and eyes too! 

Selenium: Selenium is yet another antioxidant that has great promise in reducing the incidence of skin cancer and other types of cancer.

Check out TrueBASICS, TruePROTECT and TrueOMEGA. These three products, when taken daily, will help provide you with the support you need for great skin.

Use a good moisturizer
A 1999 study found that topical application of the antioxidant coenzyme Q10 (CoQ10) improved the skin's resistance to the oxidative stress of UV radiation, and when applied long-term, could reduce crow's feet.

Drink water!
We can get dehydrated very quickly in the sun which can make us look older, quicker! Drink at least 2 liters of water each day—more if you are exercising.

References