As the cooler Spring air recedes, trees begin to bud and blossom. After a winter and spring of cold, dry air, our skin also seeks renewal. Summer is perfect for renewal, as long as you take precautions against sun damage. There are many ways to support youthful beauty from within.

Here are six tips for radiant summertime skincare:

 

1. Hydration

A hydrated body has hydrated skin. Try to reach the recommended daily fluid intake of 2.7 litres for women and 3.7 litres for men. This includes water present in all beverages and foods.[1]

Fruits and vegetables are healthy for a number of reasons, but one of them is water content! 

2. Healthy Nutrition

Eating a rainbow of fruits and vegetables can provide antioxidants such as vitamins C and E. These vitamins help prevent or decrease oxidative skin damage from UV rays as we spend more time outdoors.[2,3]

Foods high in vitamin C:[4]

  • Citrus fruits
  • Red pepper
  • Kiwi fruit
  • Broccoli
  • Strawberries

Foods high in vitamin E:[5]

  • Wheat germ oil
  • Sunflower seeds
  • Almonds
  • Hazelnuts
  • Peanuts

You can also supplement with an omega-3 including astaxanthin to protect sun from the inside-out! You can boost your skin’s immunity to sun damage by upping your omegas. Including an omega-3 with astaxanthin offers extra protection; astaxanthin is an anti-oxidant that is able to reach the epidermis to protect it from UV damage. Try Webber Naturals’ RoyalRed Omega-3 Krill Oil softgels. 

3. Sleep

We all know what lack of sleep does to the skin around our eyes! Current recommendations of the Public Health Agency of Canada are 7–9 hours of sleep per night.[6] Other factors that can contribute to healthy sleep include maintaining regular sleep and waking times, avoiding daytime naps, and managing stress.[7] 

4. Sunscreen

After being inside all winter and spring, it is wonderful to spend time outdoors. Just be sure to protect your skin against powerful rays of the summer sun so you don’t cause damage to unprotected skin. Using a daily moisturizer with SPF can help promote radiant skin while protecting it from UV damage.

In warmer weather, be sure to wear sunscreen with an SPF of 30 or higher and reapply every two hours – more frequently if sweating. The SPF number is based on UVB protection; a good sunscreen will provide protection against both UVA and UVB rays.[9] Avoid sunscreen with oxybenzone as it is a synthetic estrogen that can disrupt hormones.[10]

There are other steps that you can take to protect your skin. Hats are great for protecting facial skin, and make sure to find shade or bring it with you for added protection. The midday sun has the most intense UV rays, so use the UV Index to help you plan safe and fun outdoor activities.[11]
 

5. Natural Health Products that Support Radiant Skin

The protein collagen is vital to supporting youthful, radiant skin, as it provides structure to a number of healthy tissues. Collagen supplementation, particularly in the form of bioactive collagen peptides, stimulates skin renewal to reduce fine lines around the eyes and deep wrinkles, promoting beauty from within.[12] It also stimulates natural collagen production to promote healthy skin moisture, density, and elasticity in support of healthy and vibrant skin.

For intensive hydration and skin renewal, collagen can be combined with other ingredients such as ceramides to provide soft skin with a natural, hydrating glow, helping to reduce fine lines and deep wrinkles even faster.

Hydration, healthy nutrition, and adequate sleep support a healthy body as well as beautiful skin. Sunscreen helps preserve that beauty. The addition of supplemental collagen and ceramides can help you both look and feel radiant.

We are all loving the outdoors so much these days after a long winter and spring inside. Enjoy your summer while taking care of yourself and your skin!

 

References:

  1. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press; 2005.
  2. Pullar JM, Carr AC, Vissers M. The roles of vitamin C in skin health. Nutrients. 2017; 9(8):866.
  3. Vitamin E and Skin Health [Internet]. Linus Pauling Institute. 2020 [cited 12 March 2020]. Available from: https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-E
  4. Office of Dietary Supplements – Vitamin C [Internet]. Ods.od.nih.gov. 2020 [cited 12 March 2020]. Available from: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h3
  5. Office of Dietary Supplements – Vitamin E [Internet]. Ods.od.nih.gov. 2020 [cited 12 March 2020]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/#h3
  6. Government of Canada. Are Canadian adults getting enough sleep? Infographic – Canada.ca [Internet]. Canada.ca. 2020 [cited 19 March 2020]. Available from: https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html
  7. Chung KF, Lee CT, Yeung WF, et al. Sleep hygiene education as a treatment of insomnia: a systematic review and meta-analysis. Family Practice. 2018; 35(4):365-375.
  8. Government of Canada. Sunscreens – Canada.ca [Internet]. Canada.ca. 2020 [cited 19 March 2020]. Available from: https://www.canada.ca/en/health-canada/services/sun-safety/sunscreens.html
  9. Wang P, Hung Y, Lin TY, et al. Comparison of the biological impact of UVA and UVB upon the skin with functional proteomics and immunohistochemistry. Antioxidants (Basel, Switzerland). 2019; 8(12):569.
  10. Schlumpf M, Cotton B, Conscience M, et al. In vitro and in vivo estrogenicity of UV screens. Environ Health Perspect. 2001; 109(3):239-244.
  11. Government of Canada. UV index and sun safety – Canada.ca [Internet]. Canada.ca. 2020 [cited 19 March 2020]. Available from: https://www.canada.ca/en/environment-climate-change/services/weather-health/uv-index-sun-safety.html
  12. Proksch E, Schunck M, Zague, V, et al. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Phys. 2014; 27(3):113-119.