The sun is out, and with it comes the strong temptation to sunbathe for a beautiful golden tan and to stock up on essential vitamin D. However, it's crucial to take steps to protect your skin from harmful UV rays. Rather than relying solely on conventional, chemical sunscreens, there are other ways to prepare your skin for the sun and care for it naturally. Discover them below.
Stay well hydrated
The ultimate skin health tip is, of course, to stay hydrated by drinking 1.5 to 2 liters of spring or filtered water per day. Well-hydrated skin is more resilient and supple. So make sure you drink enough water throughout the day to maintain optimal hydration. Note that tea, coffee, herbal teas, and other beverages do not count towards this volume!
Fruits and vegetables also contribute to this hydration, especially those richest in water, such as cucumber, melon and watermelon.
Opt for a diet rich in antioxidants and essential fatty acids
Antioxidants help protect the skin from damage caused by free radicals generated by sun exposure and strengthen the skin's resistance to UV rays.
Eat the “rainbow” by incorporating fruits and vegetables of different colors into your daily diet. More specifically, include foods rich in carotenoids in your diet: carrots, tomatoes, apricots, berries and red fruits, peppers, melon…
Consume foods rich in vitamin E, a powerful antioxidant found in avocados, nuts, seeds and vegetable oils, as well as essential fatty acids found in oilseeds and seeds (flax, chia, hemp...), oily fish (sardines, mackerel...) or even plant-based foods like flax, camelina, hemp…
Gently exfoliate your skin
A gentle exfoliation stimulates blood circulation and helps the skin regain its radiance by removing dead cells and promoting cell renewal through improved oxygenation. This results in smoother, brighter skin and a more even complexion. Well-oxygenated skin is also more receptive to the benefits of the sun, promoting a more radiant tan and better absorption of sunscreens.
Apply a moisturizing treatment
It is essential to maintain the integrity of the hydrolipidic film by also caring for it externally. For this, choose natural, non-toxic, and non-irritating cosmetics. For example, use carrot, raspberry, or jojoba oil, which also offer light sun protection, or plant-based butters like shea butter to nourish and soothe the skin.
Opt for natural sunscreens
If you wish to use sunscreen, opt for natural products that do not contain chemicals harmful to the body and the planet. Look for sunscreens with mineral filters based on zinc oxide or titanium dioxide, and preferably without nanoparticles. These ingredients form a physical barrier on the skin to reflect UV rays without being absorbed.
And don't forget, sunscreens don't prevent tanning! The right approach: every 2 hours.
Avoid excessive exposure
Even with proper preparation, it's important to limit your sun exposure during the hottest hours of the day, generally between 10 a.m. and 4 p.m. Seek shade whenever possible and wear protective clothing such as wide-brimmed hats, sunglasses, and long-sleeved UV-protective clothing.
Supplements and natural active ingredients: Urucum, beta-carotene and omega-3
As a precursor to vitamin A, beta-carotene plays a vital role in vision, skin health, and the immune system. It is known for its antioxidant properties, which help neutralize free radicals in the body and prevent oxidative damage. In the skin, it helps activate melanin synthesis and protect epithelial cells from the sun's harmful effects. Supplementation can therefore be beneficial before and during the summer. However, smokers, as well as pregnant and breastfeeding women, should not take beta-carotene supplements.
Annatto is a shrub native to South America and is known for its high antioxidant content, such as bixin, a molecule similar to beta-carotene. It thus helps support skin health by promoting a radiant complexion and mitigating the effects of aging. It can be used in powder, capsule, or cosmetic form.
Omega-3 fatty acids provide suppleness, hydration, and complete skin protection. According to a report published by ANSES in September 2015, the French population is largely deficient in essential fatty acids, including omega-3s, which have a considerable impact on health. Dietary sources include oily fish, seeds and nuts, and certain vegetable oils (such as flaxseed, camelina, hemp, and walnut). Omega-3 supplements are available in capsule form, made from fish oil or derived from vegetable oils such as chia, flaxseed, and perilla.
Preparing your skin for the sun naturally is a holistic approach to healthy sun protection. By combining a balanced diet, adequate hydration, the use of natural oils, and appropriate sun protection measures, you can help strengthen your skin and minimize sun damage. Remember that sun protection is essential year-round, even on cloudy days!
It is important to note that supplementation should not be used as a substitute for a balanced and varied diet. It is recommended to consult a healthcare professional before starting any supplement regimen to determine the dosage and ensure it is suitable for individual needs.
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