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YOUR HEALTH IS OUR PRIORITY
Discover 9 ways to prevent the dangerous effects of sun exposure and keep your skin healthy
The beautiful, longer days of spring and summer are upon us, which means more sunshine and more time spent outdoors. However, as too much sun exposure can harm our skin, it’s important to learn how to protect it properly. Here, the Nolli team presents seven tips on how to protect yourself from the sun’s excessive and potentially harmful rays.
- Apply a sunscreen: Before going out in the sun, apply a good quality sunscreen with a high SPF. Make sure you apply the sunscreen at least 20 minutes before sun exposure and reapply regularly. Sunscreen washes off over time, so make sure you reapply it every two hours after swimming, sweating or towelling off. Note that ‘water-resistant’ sunscreens only protect for 40 or 80 minutes, so read the labels carefully and reapply as needed after swimming.
- Wear protective clothing:Cover your skin with clothing (long sleeves, hats) that blocks the sun’s rays. Make sure the materials are suitable to allow the skin to breathe under layers of clothing.
- Know your skin type:The fairer your complexion, the less sun exposure you need to produce enough vitamin D, as fairer skin synthesises vitamin D faster. Darker skin requires more sun exposure for adequate vitamin D production. “In general, a time period of 5 minutes for those with very fair skin to about 20 minutes for those with darker complexions is adequate,” says Holly Lucille, ND, RN, a Los Angeles-based naturopathic doctor.
- Avoid the sun during the hottest hours: The sun is strongest during the 10. and 16. hour, so avoid direct sun exposure during these hours.
- Hydrate your skin: The sun and heat can dry out your skin, so make sure you hydrate with enough water, moisturisers and micronutrients to keep your skin hydrated. Do you remember how much fluid you need to drink a day in the summer? 2 to 3 litres!!
- Water and sand:
Take extra care around water and sand. These surfaces reflect the sun’s harmful rays, which can increase the risk of sunburn. - Eat foods rich in antioxidants:
Antioxidants play a key role in protecting the skin from the harmful effects of the sun’s rays. Make sure your diet is rich in fruit, vegetables and other foods that are fortified with antioxidants. - Wear sunglasses:
Your eyes are also sensitive to the sun’s rays, so protect them by wearing sunglasses with appropriate filters. This prevents forced squinting, which can cause wrinkles to form on your face. - Micronutrients:
The skin needs micronutrients such as vitamins and minerals (B1, B2, B5, B6, B12, C, E, etc.) to perform its primary protective function. To ensure an optimal intake of micronutrients, you can make sure your diet contains enough of these nutrients, or you can take food supplements that are rich in vitamins, minerals and antioxidants. The right combination of these nutrients ensures the optimal intake your skin needs to perform its primary protective function.
A tan is not the same as sun protection, it is a sign of skin damage, so it is important to always protect yourself properly from the sun's rays!
Although a tanned complexion can look attractive, it is important to be aware of why your skin changes colour. Simply put, a tan is a sign of skin damage. In response to UV light, your skin produces the pigment melanin, which protects your DNA from long-term damage that can trigger more severe skin diseases. The dangerous myth that a tan can protect you from burns should also be dispelled.
Scientists proved this as early as 1981, when a study showed that a tan only provides a sun protection factor (SPF) of between 2 and 3. Your skin needs an SPF of at least SPF 15 to protect it from sunburn.
Do not use sunbeds as an alternative to sunbathing. They are no safer than the sun itself. They emit a large amount of UVA light at a higher level than natural sunlight and almost certainly increase the risk of skin cancer. Some studies have shown that prolonged exposure to UVA light from sunbeds is much more dangerous than exposure to strong sunlight.