Bronte Wells
Sun exposure is essential for our body's mental and physical function, but too much can be harmful. The sun's ultraviolet (UV) rays can cause skin cancer, premature aging, and skin discolouration. To protect your skin from the sun and pollution, you can take several natural precautions. These include wearing sunscreen, protective clothing, and hats, seeking shade, and incorporating specific foods into your diet. By combining these strategies, you can effectively safeguard your skin while enjoying the sun's benefits.
How to protect skin from sun and pollution naturally
| Characteristics | Values |
|---|---|
| Sunscreen | Use sunscreen with an SPF of at least 15. Apply generously to all exposed skin, including the face, neck, and arms. Reapply every 2 hours, or more frequently if swimming or sweating. |
| Protective clothing | Wear long-sleeved shirts, long pants, and long skirts or dresses. Choose tightly woven fabrics, as they offer better protection. Darker colours generally provide more protection than lighter colours. |
| Hats | Wear a hat with a brim to protect the face, ears, and neck. A wider brim provides more protection. Avoid straw hats, as they have holes that let sunlight through. |
| Sunglasses | Wear sunglasses that block UV rays to protect the eyes and the delicate skin around them. Choose sunglasses that block both UVA and UVB rays. |
| Stay in the shade | Seek shade during the middle of the day (10 am-4 pm) when UV rays are strongest. |
| Avoid tanning beds | Do not use tanning beds, sun lamps, or other artificial sources of UV radiation. |
| Natural remedies | Consume foods rich in beta carotene, such as carrots and leafy greens, which may help protect against sun damage. Green tea also contains antioxidants that may offer protection against UV radiation. |
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What You'll Learn
Wear sunscreen with at least SPF 30
Sun exposure can have several benefits, such as helping your skin make vitamin D naturally, which can positively impact your body's mental and physical function. However, it is crucial to protect your skin from the sun's harmful ultraviolet (UV) rays, which can cause sunburn, hyperpigmentation, premature skin ageing, and skin cancer.
One of the most effective ways to protect your skin is to wear sunscreen with at least SPF 30. SPF stands for Sun Protection Factor, and it indicates how long it would take for UVB rays to redden your skin if you apply sunscreen properly compared to if you had no sunscreen on. For example, if you use an SPF 30 product as directed, it would take 30 times longer to burn than if you were not wearing sunscreen.
When choosing a sunscreen, opt for a broad-spectrum option that offers protection from both UVA and UVB rays. Additionally, look for water-resistant sunscreen, especially if you plan to be in the water or sweating. Apply sunscreen generously to all exposed skin, including your face, neck, ears, arms, and legs. Don't forget areas like the tops of your feet, scalp, and hairline. It is recommended to apply sunscreen 15 to 30 minutes before sun exposure to allow it to absorb into your skin fully. Remember to reapply sunscreen at least every two hours and more frequently if you are swimming or sweating.
While sunscreen is essential, it should be noted that no sunscreen can offer complete protection from the sun's UV rays. Therefore, it is crucial to combine sunscreen use with other protective measures, such as seeking shade, wearing protective clothing, and avoiding peak sunlight hours when UV rays are strongest.
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Wear protective clothing
Wearing protective clothing is one of the most effective ways to protect your skin from the sun's harmful UV rays. When spending time outdoors, cover up as much of your skin as possible. Long-sleeved shirts, long pants, or long skirts cover the most skin and offer the most protection.
The type of fabric you wear is also important. Densely woven fabrics like denim, canvas, wool, or synthetic fibres are more protective than sheer, thin, or loosely woven cloth. If you can see light through the fabric, UV rays can get through, too. Dark colours generally provide more protection than light colours. For example, a long-sleeved denim shirt provides an SPF of about 1,700, while a white T-shirt provides an SPF of about 7.
Dry fabric is more protective than wet fabric. You can buy clothing that is lightweight and comfortable and protects against UV rays even when wet. These fabrics tend to be more tightly woven, and some have special coatings to help absorb UV rays. You can also use laundry detergents that increase the UPF value of the clothes you already own by adding tiny crystals to clothes when washed, which add a layer of UV protection without changing the colour or texture.
In addition to wearing sun-protective clothing, it's important to wear a wide-brimmed hat to protect your head, face, and neck, and sunglasses that block UV rays to protect your eyes and the skin around them.
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Stay in the shade
Staying in the shade is one of the best ways to limit your exposure to UV rays from sunlight. This is especially important during midday, when the sun is at its strongest. If you must be outside between 10 am and 4 pm, seek shade under a tree, umbrella, canopy, or portable sunshade. If you're at the beach, set up a tent to relax in.
It's important to protect children and babies from excess sun exposure. Babies younger than six months should be kept out of direct sunlight and protected with strollers, hats, stroller covers, umbrellas, and protective clothing. Children of any age should also wear hats and sunglasses, in addition to seeking shade.
When outdoors, wear clothing that covers your arms and legs. Long-sleeved shirts, long pants, and skirts can protect you from UV rays. Tightly woven fabrics offer the best protection, and dark colours provide more protection than light colours. Look for clothing with an ultraviolet protection factor (UPF) label for extra protection.
In addition to seeking shade, wearing a wide-brimmed hat can protect your head, face, and neck from the sun. A darker hat made of tightly woven fabric, such as canvas, will offer more UV protection. If you wear a baseball cap, be sure to protect your ears and the back of your neck with clothing or sunscreen, as these areas are commonly exposed in this style of hat.
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Consume foods rich in beta carotene
Consuming foods rich in beta carotene is an effective way to protect your skin from sun damage and pollution naturally. Beta carotene, a type of carotenoid, is a powerful antioxidant that can help defend your skin against environmental aggressors such as solar radiation and air pollution.
Carotenoids, including beta carotene, have been shown to boost the skin's innate resistance against ultraviolet (UV) radiation, specifically UVB-induced erythema (sunburn). They do this by absorbing UV light and preventing direct damage to skin cells. Beta carotene, in particular, has been documented to provide protective effects against skin damage from sunlight when obtained through a carotenoid-rich diet or supplementation.
To incorporate more beta carotene into your diet, opt for carrots and leafy greens such as kale and spinach. These vegetables are packed with beta carotene and make tasty additions to meals or breakfast smoothies. Leafy greens are also particularly high in the antioxidants lutein and zeaxanthin, which further support your skin's defence against sun damage.
It is important to note that while consuming beta carotene-rich foods is beneficial, it does not provide the same level of sun protection as using topical sunscreens. However, by optimising your dietary intake of beta carotene, you can increase your skin's basal dermal defence against UV irradiation and contribute to the long-term protection and health of your skin.
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Wear UV-blocking sunglasses
While sunscreen is an effective way to protect your skin from the sun, it is not the only option. Wearing UV-blocking sunglasses is another great way to protect your skin from sun damage.
The sun gives off ultraviolet (UV) rays that can be harmful to your skin. UV-blocking sunglasses are important for protecting the delicate skin around your eyes, as well as your eyes themselves. Look for sunglasses with a UV-blocking label to ensure they offer maximum UV protection.
When choosing sunglasses, it is important to consider the lens size and shape. The lenses should be large enough to cover your eyes and have a curve shape to block out light from above, below, and the sides. Wrap-around sunglasses are ideal for blocking UV rays that come in from the side and protecting your eyes from wind.
It is also important to consider the tint of the lenses. While darker lenses may look stylish, they can interfere with your vision, especially when driving. Instead, opt for medium to dark lenses that block 60 to 92 percent of visible light and UVA rays and 95 to 99 percent of UVB rays.
Remember to wear your sunglasses consistently, especially during the midday hours when the sun is at its strongest. By wearing UV-blocking sunglasses, you can effectively protect your skin and eyes from sun damage and reduce your risk of developing skin cancer.
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