Warmer weather brings lots of fun in the sun. But it is no fun to incur the damage a sizzling sun can do to your skin.

Sum Damage Symptoms

Sun exposure can cause:

  • Facial wrinkles
  • Fine lines
  • Pigment changes
  • Broken blood vessels (they’re actually enlarged, not broken, and up your risk for three kinds of skin cancer)

It’s estimated that around 3.3 million folks in the US are diagnosed with basal and squamous cell skin cancer each year. While only 1% of skin cancer cases are for the more serious form, melanoma, it does account for the majority of skin-cancer-related deaths. The average age for melanoma diagnosis is 66.

Tips to Protect Yourself From the Sun

To avoid the damage and dangers of excess sun exposure, use safe and effective sunscreens and wear sunglasses and sun-protective clothing. Some supplements can help protect your skin from damage.

1. Sunscreen

The best everyday sunscreens are made with micronized zinc oxide and titanium oxide with an SPF of 30 or higher.  They form an actual barrier on your skin that blocks the sun’s rays—and should be reapplied every 2 hours or after sweating, toweling off, or being in the water. Water-resistant sunscreens last for 40 minutes in the water. If you put on a water-resistant sunscreen but don’t go in the water? Reapply after 2 hours. Remember to slather sunscreen on everywhere, including feet, hands, the back of your neck, and, for some folks, your scalp and ears. 

2. Protect Your Eyes

At the beach or walking around town you want to wear sunglasses that offer 100% protection from UVA and UVB rays. Look for labels on sunglasses that say “100% UV protection” or “UV400.” They reduce your risk later in life of cataracts, eye cancer, macular degeneration, and pterygium (surfer’s eye), which causes a flap of tissue to cover the white part of your eye, so you look like an alien. Spend a lot of time outdoors? Consider wrap-around sunglasses to block side lights too. Polarized lenses don’t offer extra UV protection but do reduce glare from water, roads—and snow, enhancing comfort and clarity.

3. Wear Protective Clothing

Wearing a brimmed hat and clothing covering the arms, torso, and legs offers protection—depending on what you choose. The American Academy of Dermatology says a long-sleeved denim shirt (densely woven) provides an SPF of about 1,700! A white t-shirt provides an SPF of about 7. And polyester and nylon offer more sun protection than natural fibers.

You can also look for clothes with an Ultraviolet Protection Factor (UPF) rating, which lets you know the fabric's effectiveness at filtering out UVA and UVB rays. The Skin Cancer Foundation recommends a UPF of 30 or higher.

Supplements for Sun Protection

Using nutrients to help your skin and eyes resist damage from sun-caused oxidation is another smart way to look your best—and stay healthy

  • Astaxanthin is an antioxidant carotenoid that comes from microalgae. It shows great promise in reducing inflammation, protecting skin from UV damage, and supporting eye health by reducing retina-damaging oxidative stress. Learn more about The Unique Health Benefits of Astaxanthin.
  • Beta-carotene, lutein, and lycopene are other carotenoids that offer photoprotection by countering the free radicals formed by oxidation. For example, lutein filters potentially damaging UV light in the eye's macula and dietary carotenoids accumulate in the skin and offer a measurable photo-protective benefit. To learn more about increasing your intake of antioxidants, check out the articles, “Top Superfoods Packed with Antioxidants.”  and “The Best Foods and Supplements for Natural Sun Protection.”
  • Vitamin C and Vitamin E are also strong antioxidants that help protect the eyes from oxidative stress and may reduce the risk of cataracts and macular degeneration. We also know they improve skin quality, in part by supporting collagen production. In addition, preliminary research suggests that combinations of high-dose vitamins C and E or vitamin E and carotenoids confer greater protection against UV-induced sunburn and inflammation than when taken alone. For more information on how vitamin C can improve your skin health read, “How to Choose and Use Vitamin C Serum.” To discover additional powers of vitamin E, check out “The Different Forms and Benefits of Vitamin E.”
  • As for vitamin D, you make plenty with 15 minutes of sun exposure to your torso or legs. 

Takeaway

Enjoy this warmer weather, and remember to protect yourself from the inside out with the right supplements, sunscreen, sunglasses, and clothes.

References:

  1. Bain J. 7 Surprising Signs of Sun Damage. The Skin Cancer Foundation. Published October 2, 2023. https://www.skincancer.org/blog/surprising-signs-of-sun-damage/
  2. About Basal and Squamous Cell Skin Cancer. www.cancer.org. Accessed July 10, 2024. https://www.cancer.org/cancer/types/basal-and-squamous-cell-skin-cancer/about/
  3. ‌About Melanoma Skin Cancer | Melanoma Statistics. www.cancer.org. https://www.cancer.org/cancer/types/melanoma-skin-cancer/about.html
  4. ‌How to decode sunscreen labels. www.aad.org. https://www.aad.org/public/everyday-care/sun-protection/shade-clothing-sunscreen/understand-sunscreen-labels
  5. ‌Pterygium (Surfer’s Eye): Diagnosis, Symptoms & Treatment. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22497-pterygium-surfers-eye
  6. ‌Sun Protective Clothing. The Skin Cancer Foundation. https://www.skincancer.org/skin-cancer-prevention/sun-protection/sun-protective-clothing
  7. ‌Davinelli S, Nielsen M, Scapagnini G. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018;10(4):522. doi:https://doi.org/10.3390/nu10040522
  8. ‌Sergio Davinelli, Michael E. Nielsen, and Giovanni Scapagnini. Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review. Nutrients. 2018 Apr; 10(4): 522. doi: 10.3390/nu10040522
  9. Sies H, Stahl W. NUTRITIONAL PROTECTION AGAINST SKIN DAMAGE FROM SUNLIGHT. Annual Review of Nutrition. 2004;24(1):173-200. doi:https://doi.org/10.1146/annurev.nutr.24.012003.132320
  10. Helmut Sies, and Wilhelm Stahl. Nutritional Protection Against Skin Damage from Sunlight. Annual Review of Nutrition, Volume 24, 2004. Vol. 24:173-200 https://doi.org/10.1146/annurev.nutr.24.012003.132320
  11. Meinke M, Nowbary C, Schanzer S, Vollert H, Lademann J, Darvin M. Influences of Orally Taken Carotenoid-Rich Curly Kale Extract on Collagen I/Elastin Index of the Skin. Nutrients. 2017;9(7):775. doi:https://doi.org/10.3390/nu9070775
  12. ‌Martina C. Meinke, Ceylan K. Nowbary,Sabine Schanzer, Henning Vollert, Jürgen Lademann, and Maxim E. Darvin.Influences of Orally Taken Carotenoid-Rich Curly Kale Extract on Collagen I/Elastin Index of the Skin. Nutrients. 2017 Jul; 9(7): 775. doi: 10.3390/nu9070775
  13. Bialy TL, Marti Jill Rothe, Grant‐Kels JM. Dietary Factors in the Prevention and Treatment of Nonmelanoma Skin Cancer and Melanoma. Dermatologic Surgery. 2002;28(12):1143-1152. doi:https://doi.org/10.1046/j.1524-4725.2002.02114.x
  14. ‌Tracy L. Bialy MD, MPH, Marti Jill Rothe MD, Jane M. Grant-Kels MD. Dietary Factors in the Prevention and Treatment of Nonmelanoma Skin Cancer and Melanoma. Dermatologic Surgery. First published: 19 December 2002. https://doi.org/10.1046/j.1524-4725.2002.02114.x