Healthy Sun Strategy

Exposure to sun can be beneficial for your mind, body, and spirit.  Your body produces vitamin D when the skin is exposed to the sun without sunscreen.   When you sit in the sun without sunscreen for roughly 10 minutes, you can absorb about 10,000 units of natural vitamin D.  This amount differs from person to person, depending on skin tone, location and time of year.  It's thought that between 75 percent and 90 percent of adults in the U.S. may suffer from vitamin D deficiency.  This can cause you not to feel your best.  In the worst case scenario, it can serious health issues.  The key is to get healthy sun exposure while avoiding a sun burn.   Here are some healthy sun strategy tips.

Nutrients found in specific foods can help prevent sunburns.  Vitamin C is known to act like a natural sunblock.  Some foods rich in vitamin C are berries, kiwi, cherries, bell peppers and oranges.  Beta-carotene is another phyto-nutrient that can help protect the skin from burning.  It gives fruits and vegetables their orange pigment.  Carrots, sweet potato, apricot and cantaloupe are classic examples.  But beta-carotene can also be found in green vegetables like spinach, broccoli and peas.  Lycopene is a powerful antioxidant that can also help prevent sun burn.  It gives many fruits and vegetables their red color.  So think tomatoes, watermelon, guava, grapefruit, and papaya.  Eating a healthy diet rich in fruits and vegetables is wonderful for your overall health and a great healthy sun strategy.

Healthy omega-3 fatty acids can help prevent inflammation and play a role in shutting down any ongoing inflammatory processes.  They can also help reduce the tendency to sunburn.  If you want to experience the protective benefits of omega-3 for your skin, consuming fatty fish or taking a fish oil/cod liver oil supplements is the easiest way to get enough.  At the same time, you want to avoid inflammatory omega-6 fatty acids found in processed and fried foods.   Chia seed, Brussels sprouts and hemp seed are some plant based options for health omega-3 fatty acids.

Melanin is the dark skin pigment that you get when you tan.  It is produced to shield the skin from further UV exposure by providing a type of barrier.  When the body has enough vitamin D, it will start producing melanin to keep from getting too much.  If you can't get enough vitamin D from the sun or through your diet, taking supplemental vitamin D may be necessary.  This can help optimize your health and protect your skin from sun exposure when you do get a chance to get outside.  If you're not sure if your vitamin D level is high enough, it's best to get tested.

If you're going to be out in the sun for an extended period of time, the best option is just to cover up or get in the shade if possible.  If you can't get in the shade, wear protective clothing and a hat.  And if that isn't feasible, you can find or make your own non-toxic sunscreen.   The environmental working group scores ingredients found in house hold and personal care products based on a database of known concerns.  You can see the rating of the most common sunscreen here on their site: EWG.org.  

If, in spite of your best intentions, you end up getting too much sun, there are some great natural remedies.  Aloe Vera is a well known solution for sunburns.  You can buy a bottle of pure aloe vera or you can use a leaf of an aloe vera plant by splitting it open and applying the sap to your skin.  Apple cider vinegar (ACV) will also soothe burnt skin.  Dilute it in half with water and dab or spray the mixture on your skin.  Or put a cup in the bath tub along with some pure organic food grade lavender essential oil for a soothing soak.  Witch hazel and cooled black and/or green tea can also be used to reduce the inflammation that comes from too much sun.

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