18 Nov How To Get A Safe Tan This Summer
Summer is upon us over this side of the world, so I thought I would share with you some ways in which you can help your body get some safe sun exposure. I have talked about sunscreen in the past and in my eyes this is a choice of the individual. I personally don’t use it as I use other methods to prevent getting burnt. I prefer to be smart in the sun and also eat foods and natural products to help protect myself. This does not mean I am telling you to do the same, however, I am just giving you some of my knowledge which I have learned over the years, so you can then make an informed decision for yourself. Sun provides us with a few valuable tools for optimal health and there are ways you can get safe sun exposure.
- First, we need vitamin D. When we sunbathe we are getting vitamin D for our bodies. Our body also produces other sunlight related metabolites when exposed to the sun.
- Secondly, our body needs the exposure to the bright sun light to help with our circadian rhythm. Just as you need to sleep in a dark room, you also need to ensure you are getting exposure to the peak light of the day. This helps with your bodies production and regulation of certain hormones in particular cortisol.
- Thirdly, the sun helps the body produce melanin and provide us with a great tan.
Our bodies run in a natural circadian rhythm, the health of this rhythm is dependent on your sleep and your exposure to light throughout the day. Its also important to know that in order to repair any damage from the sun you need a healthy circadian rhythm with good quality sleep. So before you go sunbathing and getting a tan, first focus on good quality sleep and making sure you are waking up refreshed.Foods that help provide UV protectionThere are things you can do for your body to build its natural protection against the sun. A diet high in sugar and processed foods is the worse thing you can be consuming as this will be increasing oxidative damage, not only inside you but on the outside, and if you add the heat of the sun to that, you will burn in an instant and cause more damage! However a clean natural diet full of antioxidants and good quality fats is great for the body.
Here are some foods to add into your diet in preparation for the summer ahead.
- Eggs contains saturated fats which provide protection against the sun, plus organic free range eggs contain omega 6 and omega 3 which when in balance provide anti inflammatory properties.
- Blue berries – loaded with antioxidants.
- Salmon contains both EPA and DHA, plus astaxanthin a photoprotective compound. Also the omega-3 fatty acids (found in many foods — and especially in shellfish and fatty fish) have amazing anti-inflammatory powers and may help prevent some skin cancers.
- Green tea increases UV protection it contains phytochemicals. Teas start from leafy greens plants, they are packed full of polyphenols that can help stop cancer development by limiting the blood supply to the cancerous area.
- Green leafy vegetables full of phytonutrients to help with cell repair and recovery
- Red wine contains proanthocyanidines from grape seeds (which show up in red wine) offer photoprotection.
- Pomegranates are a rich source of ellagic acid, which can help protect your skin from UVA- and UVB-induced cell damage.
- Citrus fruit – A diet that is high in antioxidants will help prepare the body for sun exposure. Vitamin C is a skin healing antioxidant, so eat plenty of fruit containing it.
- Dark chocolate with 85% cacao+. This is a stable saturated fat which has flavanols that help against UV damage. Flavanoids may improve the skin’s ability protect against some types of skin damage, including UV-induced issues like sun burns. Flavonoids also help keep skin hydrated, increase oxygen saturation and boost blood flow.
- Probiotic food such as yogurt and fermented foods which contains Lactobacillus reuteri. This has shown to increase vitamin D levels and a healthy gut can synthesis vitamin D better.
- Red and orange fruit and vegetables – Lycopene which is in tomatoes is also in other red and orange fruit. The natural pigment and carotenoid found in red, orange and pink produce has been shown to aid in UV protection. Lycopene helps rid the body of free radicals. These fruit and vegetables also contain beta-carotene, another type of carotenoid which has has been linked to reduced reactions to sunburns, and flavanoid-filled orange and pink citrus fruits have also been shown to improve the skin’s ability to protect against UV rays.
- Cruciferous vegetables, such as broccoli, kale and cauliflower, are loaded with essential antioxidants that help fight free radicals. Cruciferous vegetables have been known to cancer prevention not only in the skin, but in a number of other organs as well.
- Greens – Eat your greens! Eat loads of leafy green vegetables, including fresh herbs. Specifically parsley, basil, sage and rosemary, these wonders are packed with our free-radical fighting and skin-protecting antioxidants. Dark leafy greens like your spinach, kale and silver beet are all full of antioxidants like polyphenols and carotenoids, which can naturally protect the skin from sun damage
The key to getting a safe tan, is to build upon it. Getting burnt is just stupid! You are damaging your skin, and doing this repeatedly will come back to bite you one day. You want to build up your bodies exposure to the sun. Learn to understand what is right for your body. Start off with just 5 minutes, then cover up. Then the next day if those 5 minutes were okay, build up to 7 and so on. You want to stay in the sun while it feels good, but not allow yourself to burn. This amount of time varies on individuals and is up to your own intelligence to work out. Getting burnt is unhealthy, but sun exposure is great for you. The key is to find that mid point. Don’t wait until the two weeks you have off over summer and strip off and spend the first day out in the sun all day.
If you want or need to stay out in the sun after this amount of time, then cover yourself up. Another option is to invest in some good quality non-toxic sunscreen. There are plenty around.
The key in my eyes is first get the sun exposure, build your bodies vitamin D levels up, then if you need use the sunscreen. Don’t just cover up and stay in doors or lathered with cream. This isn’t healthy and its stops your body absorbing vitamin D and you getting all the benefits the sun can provide you with. Our body needs that exposure to light, the sun exposure is essential for creating a healthy body.
Inside the online gym I have got a post all about my skin care routine, including products I use for sun protection and suncare.
So if you want to find out more, plus loads of other exclusive members only content then get into the online gym.