We worship the sun and yet we fear it. It is our most potent source of Vitamin D, the vitamin which is essential for a healthy body. We are happier when it shines and when we are under its rays, for it releases chemicals and hormones vital to healthy sleep, mood boosting and the aging process. But for the last few decades we have been told it is also our skin’s number one enemy. We all know we should avoid a sunburn, and here are some other tips to help you with sun care.
Progressive exposure: Never expose yourself to the sun for long periods without protection. Last year I started with a 20 minute exposure, increased by 10 minute per day until I made it to one hour, which became my maximum. This could very well be too much for some of you, so know your limits. Depending on where you are in the world, the sun is at its peak between 11am-3pm. Those are the hours that require more protection.
If you will be in the sun for long stretches at a time, here are some things to consider:
> Clothing & accessories: Try wearing clothing that will protect your skin, whether it be a long sleeve shirt or stronger coverage with a high UV protection garment, a hat to cover your face and sunglasses need you need them.
> Food: Our food offers protection from the inside-out. Berries are seasonal and full of protective anti-oxidants. Eating a pack of blueberries before you head out in the sun will add a protective barrier from the inside. Choose organic whenever possible.
> Creams: Topically you have both traditional and mineral protection. The traditional products are more controversial as they contain chemical ingredients that might be harmful in their own right. Wait 30 minutes after application before heading out in the sun. The mineral protection is more natural, takes effect immediately, but will need to be reapplied diligently. In the ingredient list, look for the reflecting features of zinc and titanium oxide. Either way, opt for the lower SPF creams and reapply frequently - this way some of the UV rays come through, enabling you to benefit from your exposure. A total sunblock is a total block of Vitamin D production.
> Your skin can help: When in the sun and at the sea, we often want to shower right after we come out of the water or the sandy beach. Instead, let your skin do the work. Your skin needs its own oils for UV protection and afterwards for the synthesis of Vitamin D. For best results your shower should be 3 hours before or 3 hours after sun exposure, so that you ensure a more continuous protection from your own body's mechanism. In case of redness or burn, keep aloe-vera around, to soothe and help the skin recuperate.
> Keep hydrated: Hydration is even more essential in the warmer months. Keep a bottle of water around at all times and drink it, don't wait until you're thirsty! Pure water is great and if you need a little zing to make you drink more easily, try adding lemon or lime to your H2O for flavor. Avoid sugary sodas and fruit juices that will not quench your thirst. Keep caffeinated beverages and alcohol to a minimum as they will dehydrate you further.
Nature's summer bounty: Summertime means that your local markets will have the most abundant selection of fruits and vegetables that the sun has cajoled. Other than red berries, have some peaches, plums or apricots, and enjoy the amazing variety of tomatoes, squash, eggplant, asparagus, peppers, fennel and green beans to name just a few. Add some fresh herbs to your dishes giving them more pizzazz plus a boost of anti-oxidants as well as vitamins A and C. At the moment I can't get enough of cilantro! Summer produce makes great snacks for the home, picnics or on-the-go. And yes, these sun-filled marvels taste great on the grill!
Activity: Be more active outdoors with the temperatures and weather cooperating. Take extra walks, bike, hike, roller-blade, swim or go for a jog in the park. If you are experiencing a heat wave, like the one that just took place in France, reduce your activity, stay in a cool place and increase your water intake.
Self-care: Are you taking time for yourself? Don't underestimate the benefits of this me-time outdoors. Close your eyes and enjoy the present moment. Breathe deeply, listen to the sounds around you and reflect on all the good things in your life.
Cheers to your health!
Sophie DeVore
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