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Dear Doctor,
How do I enjoy the
sun of summer and protect my skin from sun damage at the same time?
SW, Red Lodge
Dear SW,
This is a very good question for this time of year.
Adequate sun exposure is both necessary and healthy. However, too
much sun can be damaging causing premature aging of the skin:
wrinkles, roughening and discoloration. Additionally, excess sun
exposure can predispose an individual to basal and squamous
cell carcinomas, and in susceptible people, malignant melanoma.
Everyone knows about sunscreen and lotions, but not many
people realize that nourishing skin through nutrition is a large part of
the protection. Skin grows from the inside out. Making sure
your skin has what it needs to be healthy and counteract the effects of the
sun is essential. The three most important nutrients to protect your
skin are: water, oils and antioxidant containing fruits and vegetables.
The first thing is water. Without proper hydration yours
skin will dry out! Especially in warmer weather we need plenty of
pure, clean water: about one half your body weight in ounces per day (i.e.
if you weigh 150 pounds then you need 75 ounces of water per day). If you
are sweating a lot you may need to make sure you are getting enough
minerals as well - sodium and potassium especially. Lack of minerals
will cause excess water loss from the body.
Next are oils. It is not enough to put lotions on the
outside of your skin, you need to put oils on the
inside, too. The skin contains high amounts of essential fatty acids,
both omega 3 and omega 6 fats. Having higher levels of omega 3 fats
in the skin is very protective, normalizing cellular function and strengthening
the skin against sun damage. Deficiency of essential fatty acids in
the skin is associated with dry skin, cold sores or rashes that develop
from sun exposure and patchy pale spots on the trunk and arms. Omega
3 fats are found in cold water fish, grass fed meat, nuts and seeds.
Dietary intake of antioxidants nourish and protect the skin,
literally absorbing free radicals created by ultraviolet rays. Free
radical formation causes cellular death and aging. Certain
antioxidants, like beta-carotene are especially protective for the
skin. Beta-carotenes are found in orange, yellow and red fruits and
vegetables like carrots, oranges, peppers and beets. Food high in folic acid protect skin DNA from
damage and may prevent skin cancers. Folic acid comes from
"foliage" - green leafy vegetables like spinach, chard, kale
and broccoli. Another good reason to eat your greens.
In fact, all fruits and vegetables contain antioxidants - the more
richly colored, the better. This is why summer is an excellent time
to eat a "rainbow of foods" - at least 5 different
colors of fruits and vegetables every day.
Last but not least, most of us who spend more than 30 minutes
a day in the summer sun will require some protection against the sun's
rays. Sunscreens are helpful but the best form of protection is to
cover up with a hat, long sleeve shirt and sunglasses. Some specialty
clothes are rated at SPF 40 and are designed to be cool. When you do
need a sunscreen, choose one that reflects the sun's rays using
titanium dioxide or zinc oxide. Chemical based sunscreens are most common,
but there is controversy over the long-term safety of these
ingredients. There are several excellent non-chemical sunscreens
on the market - usually found in health food stores. If you can, it
is also best to avoid the strongest sun of the day - between 11 AM and
2 PM. This is a good time to have lunch, go shopping and rest up
so you can go out and have fun safely in the gorgeous summer
sun.
Remember
to be responsible during summer activities - wear a seatbelt during travel,
be aware and alert during recreational activities and protect your
largest organ - your skin!
Yellowstone Naturopathic
Clinic
720 N. 30th St.
Billings, MT 59101
PHONE 406·259·5096/FAX 406·248·5655
ync@180com.net
Dispensary
406·254·9682
dispensary@yncnaturally.com
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