Healthy Habits for Sun Exposure

Happy Summer! Now that school is out and we are spending more time outside during the hottest months of the year, we want to share with you some healthy habits for sun exposure!

1. Time Your Sun Exposure:

Timing is key when it comes to sun exposure. Aim to spend time outdoors before 10 a.m. or after 4 p.m., when the sun's rays are less intense. This way, you can still enjoy the sunlight without risking overexposure to harmful UV rays. Remember, the sun's rays can be strongest between 10 a.m. and 4 p.m., so it's best to be aware of the need for shade during those hours.

2. Wear Protective Clothing:

For when you will be outside for long periods of time, covering up your skin is an effective way to minimize sun damage. Choose lightweight, loose-fitting clothing that covers your arms and legs. Opt for tightly woven fabrics, as they provide better protection. Sunglasses and hats are beneficial for protection for the hottest hours of the day as well. 

3. Seek Shade:

When the sun's rays are strongest, seek shade to reduce direct exposure. Trees, umbrellas, and canopies provide excellent shade options. By taking breaks in the shade, you can give your body a break from constant sun exposure. 

4. Stay Hydrated:

Spending time in the sun can dehydrate your body, so it's essential to drink plenty of water. Proper hydration helps maintain healthy skin and aids in the body's natural cooling mechanisms. Carry a reusable water bottle with you and take regular sips throughout the day, even if you don't feel thirsty. Make sure to include electrolytes! (Check out these)

5. Take Breaks Indoors:

If you're engaging in activities that keep you outdoors for extended periods, remember to take regular breaks indoors. This allows your body to rest and recover from the heat and direct sunlight. Use this time to hydrate and cool down before heading back outside.

6. Listen to Your Skin:

Every individual's skin reacts differently to sun exposure. Pay attention to any changes or signs of sunburn. If you notice redness, blistering, or discomfort, it's time to take immediate action. Move to a shaded area and apply a cold compress.

7. Nourish Your Skin from Within:

While external sun protection measures are essential, it's important to nourish your skin from within by incorporating a healthy diet. However, it's worth noting that some seed oils consumed in the diet may have an impact on sunburn risk.

Certain seed oils, such as corn oil, soybean oil, and sunflower oil, are high in polyunsaturated fatty acids (PUFAs) like omega-6 fatty acids. While PUFAs are beneficial for overall health, consuming excessive amounts of omega-6 fatty acids compared to omega-3 fatty acids may promote inflammation in the body. Studies suggest that a high intake of omega-6 fatty acids, particularly when not balanced with adequate omega-3 fatty acids, can increase skin sensitivity to UV radiation and potentially contribute to a higher risk of sunburn.

Furthermore, focusing on a diet rich in fruits, vegetables, whole grains, and antioxidants can provide your skin with essential vitamins and nutrients that support its health and resilience. Foods high in antioxidants, such as berries, dark leafy greens, and colorful fruits and vegetables, may help protect your skin from the inside out by combating oxidative stress caused by sun exposure.

8. Choose the safest sunscreen:

If you feel sunscreen is your only option, know that there is growing concern about the hidden dangers associated with certain chemicals found in many sunscreens. Look for sunscreens labeled as "mineral" or "physical." These contain active ingredients like zinc oxide or titanium dioxide, which provide a protective barrier on the skin without being absorbed. Mineral sunscreens are generally considered safer and offer broad-spectrum protection against both UVA and UVB rays. Check the Ingredients: Read sunscreen labels carefully and AVOID products containing oxybenzone, octinoxate, homosalate, and other potentially harmful chemicals

By incorporating these habits into your daily routine, you can ensure that your skin remains healthy, radiant, and safeguarded against the harmful effects of the sun, while still getting Vitamin D and all the other added benefits of being outdoors!

Hábitos Saludables para la Exposición al Sol