Staying Young in the Summer Sun
What’s wrong with too much sun exposure?
UV radiation is one of the major creators of “free radicals”. Free radicals are unstable oxygen molecules which react with important cellular components such as DNA and can actually damage cell function and alter genetic material. Free radical damage causes wrinkles by activating the metalloproteinases that break down collagen. They can also cause cancer by changing the genetic material, RNA and DNA, of the cell.
What can I do to protect my skin?
First and foremost, apply sunscreen!
Did you know that SPF 30 sunscreen applied incorrectly is actually SPF 20?
Dermatologists always recommend sunscreens SPF 30 or higher, because they have found that the majority of people don’t apply enough sunscreen. According to Dr. Susan Chon, associate professor in the Department of Dermatology at The University of Texas M. D. Anderson Cancer Center, a SPF 30 sunscreen may provide significantly less protection when not enough is used. Not sure how much to use? Follow the American Academy of Dermatology’s recommendation: one ounce, enough to fill a shot glass, is considered the amount needed to cover the exposed areas of the body properly.
For runners, or people who work outdoors, you may want to invest in clothing with built-in UVA blockers to provide an extra layer of protection. Many outdoor and sports clothing brands sell lightweight trendy gear that offer up to 50+ UPF (ultraviolet protection factor). Another good option is to wash clothes in a specialty detergent that boosts the UPF of your everyday clothes for up to 20 washes.
And of course, a broad-brimmed sunhat always offers that extra measure of protection from the hot sun.
What can I eat to protect my skin?
I am sure that you know that antioxidants are good for your skin and your hair, but why?
Free radicals, like the kind formed from sun exposure, damage the membrane of skin cells. Antioxidants are molecules which trigger and lower the action of free radicals, and protect the cells so there is less chance for damage. When you help protect the cells from damage and disintegration, you also guard against premature aging.
When it comes to skin you really want to load your diet with antioxidants, such as vitamin C and Omega-3 fats, which help repair and protect your skin cells.
Here are some great foods to keep your skin healthy and glowing:
- Sweet potatoes, carrots, eggs: these foods contain selenium, which is an antioxidant mineral that helps safeguard the skin from sun damage and protects quality and elasticity. Beta carotene is also an antioxidant present in these foods that converts to vitamin A and helps to repair and grow body tissue.
- Mushrooms provide a high level of selenium, an essential mineral that works closely with vitamin E to produce antioxidants that neutralize the cell-damaging “free radicals” that can increase the risk of cancer and other age-related diseases.
- Blackberries, blueberries, strawberries, plums: the common link between these four foods is their high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, these four fruits weighed in with the highest "total antioxidant capacity" of any food. According to the new study, other fruits and vegetables with a "high antioxidant capacity" include artichokes, beans (black, red, and pinto), prunes, and pecans.
- Avocado is rich in antioxidant glutathione, which zaps free radicals in the body.
So, want to stay young and still enjoy the summer sun?
Slip on a sunhat, apply sunscreen properly, and try to avoid sitting out during the hottest hours of the day. Eat foods rich in antioxidants, and drink lots of pure water; no one disputes the role good hydration plays in keeping skin looking healthy and even young!
To your health!
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© Valerie Orsoni, CEO & Founder
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Valerie Orsoni is a Certified Weight Loss Coach at My Private Coach.
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