I've got too much sun, what should I do?
Sun is important for our body, you can read more about this HERE. But when we continually get too much sun we do something to our body called ‘inflammaging’. Your body sees UV damage as an injury, and so triggers an inflammatory response in your body (1). So what are some practical steps for an inside out approach to sun exposure (in particular too much sun exposure).
Hydration is really important for your skin and especially when you have had too much sun exposure and experience burns. When you have experienced too much sun and have burnt, adding electrolytes to your water is important too. I like the ones from Hunter and Gather, there are some great ones on the market, use ones that use clean ingredients with no unnecessary added ingredients.
Sunblock works like a shield and typically contains mineral ingredients like zinc oxide or titanium dioxide. They sit on the skin to reflect UV rays away. These products are really helpful in protecting the skin. Avoid sunscreens, these typically absorb UV rays and they contain toxic chemicals such as oxybenzone, avobenzone, and octinoxate. Check out the Environmental Working Group (EWG) for more information on safe sunblocks (2).
Antioxidants. These are super important for inside out protection. And work on the following,
· Preventing initial damage to skin cells
· Supporting the repair of already damaged skin
· Enhancing the skin's resilience against future harm
Top Antioxidants for your skin:
a. Beta-Carotene Converted into vitamin A in the body, beta-carotene helps shield the skin from UV damage and slows visible signs of aging. Top sources: Carrots, sweet potatoes, and dark leafy greens like spinach and kale.
b. Vitamin C Renowned for its brightening effect, vitamin C boosts collagen production and helps reduce wrinkles and other signs of aging. Top sources: Citrus fruits, bell peppers, berries, kiwi, and broccoli.
c. Vitamin E A potent antioxidant that protects cell membranes from oxidative stress, vitamin E also enhances skin elasticity and softness, while reducing sunspot appearance. Top sources: Almonds, sunflower seeds, hazelnuts, and avocados.
d. Polyphenols These plant compounds offer hydrating, soothing, anti-inflammatory, and skin-smoothing benefits. Top sources: Brightly colored fruits and vegetables—such as berries, grapes, and pomegranates—as well as dark chocolate and green tea.
Applying a moisturizer to the face in particular, especially one that is antioxidant rich can help decrease the ‘inflammaging’ effects of repeated sun exposure. I love this one from Dr Hauschka or some of the products from Nini Organics.
Aloe-vera can be very soothing on the skin when it has seen too much sun. This is a really easy plant to grow, but if you do not have access to one, find a aloe vera gel (without added extra ingredients) and apply to the affected area. It has an anti-inflammatory effect on the skin (3) For further reading about sun-poisoning symptoms and treatment, this article here is a great read.
References
- https://www.ncbi.nlm.nih.gov/books/NBK534837/
- https://www.ewg.org/sunscreen/
- https://www.sciencedirect.com/science/article/abs/pii/S0378874196014766