The Benefits & Risk of Sun Exposure: How To Protect Yourself
Introduction:
The sun is a powerful force that provides numerous benefits to our health and well-being. However, prolonged exposure to the sun's ultraviolet (UV) radiation can also pose risks to our skin, including the development of skin cancer. In this blog post, we will explore the impact of the sun on the skin, highlighting its benefits and risks. We will also discuss the role of certain foods in protecting against sun damage, with a particular emphasis on reducing the risk of skin cancer, plus I provide some sun protection product recommendations.
The Impact of Sun on Your Skin:
The sun emits both UVA and UVB radiation, which can have various effects on the skin.
Benefits of Sun Exposure:
Vitamin D Synthesis: Sunlight is essential for the body's production of vitamin D. When UVB rays from the sun interact with the skin, a process is triggered that converts a form of cholesterol in the skin into vitamin D. Vitamin D plays a vital role in maintaining healthy bones and teeth, supporting the immune system, and regulating mood. Remember that vitamin D is only synthesised when the shadow is shorter than the length of the object casting it. Learn more about the importance of vitamin D in cancer risk and outcomes in this article ‘Vitamin D: Its Crucial Role in Cancer Prevention and Treatment’.
Mood Enhancement: Sunlight has a positive impact on our mood and mental well-being. Exposure to sunlight stimulates the release of serotonin, a neurotransmitter that helps regulate mood, promotes a sense of happiness, and reduces symptoms of depression.
Sleep Regulation: Sun exposure during the day helps regulate our circadian rhythm, the internal body clock that governs our sleep-wake cycle. Exposure to natural light, especially in the morning, helps promote alertness during the day and better sleep quality at night. Read more about the link between circadian rhythm and cancer here.
Skin Conditions: Sunlight exposure can benefit certain skin conditions. For example, natural sunlight has been shown to have a positive effect on psoriasis, a chronic autoimmune skin disorder characterized by red, scaly patches. The UV radiation in sunlight can help slow down the rapid growth of skin cells associated with psoriasis.
Increased Energy and Vitality: Sunlight exposure has been associated with increased energy levels and feelings of vitality. Sunlight stimulates the production of endorphins, natural chemicals in the brain that contribute to a sense of well-being and increased energy.
Risks of Sun Exposure:
Skin Damage: Prolonged and unprotected exposure to the sun's UV radiation can lead to adverse effects on the skin, including sunburn and premature aging (wrinkles, age spots).
An increased risk of skin cancer, the two most common types are basal cell carcinoma (BCC) and squamous cell carcinoma (SCC), while the most dangerous type is melanoma. It is estimated that each year, there are more new cases of skin cancer than the combined incidence of breast, lung, prostate, and colon cancers.
Foods that May Worsen Sun Damage:
High-Glycemic Index (GI) Foods: High-GI foods, such as processed carbohydrates and sugary snacks, can cause a rapid increase in blood sugar levels. Elevated blood sugar levels have been linked to increased production of advanced glycation end products (AGEs), which can contribute to skin aging and potentially exacerbate sun damage [1].
Omega-6 Fatty Acids: Foods high in omega-6 fatty acids, such as processed vegetable oils (corn, soybean, sunflower), may promote inflammation in the body. Chronic inflammation can weaken the skin's natural defense mechanisms against UV radiation and potentially worsen sun damage [2].
Alcohol: Excessive alcohol consumption can dehydrate the body and lead to impaired skin barrier function. This can make the skin more susceptible to UV damage and increase the risk of sunburn and other skin-related issues [3].
Spicy and Hot Foods: Spicy foods can cause flushing and redness in some individuals. Combined with sun exposure, this may increase the likelihood of skin irritation and potentially worsen the effects of sun damage [4].
Caffeine: While the effects of caffeine on sun damage are still not fully understood, some studies suggest that caffeine may increase sensitivity to UV radiation. However, more research is needed to establish a clear link between caffeine consumption and sun damage [5].
Foods that Help Protect Against Sun Damage:
While proper sun protection measures such as sunscreen, protective clothing, and seeking shade are crucial, certain foods can offer additional support in protecting the skin against sun damage and reducing the risk of skin cancer.
Tomatoes: Tomatoes are rich in lycopene, an antioxidant that has been shown to protect against UV-induced damage. A study published in the British Journal of Dermatology demonstrated that consuming tomato paste with olive oil increased the skin's natural protection against UV radiation and reduced the occurrence of sunburn cells [6].
Green Tea: Green tea contains polyphenols, such as EGCG, which possess antioxidant and anti-inflammatory properties. Research published in the Journal of Nutritional Biochemistry suggests that green tea polyphenols can provide photoprotection by reducing inflammation and oxidative stress induced by UV radiation [7].
Dark Chocolate: Dark chocolate with high cocoa content contains flavonoids, including catechins and procyanidins, which have been associated with improved skin hydration and reduced sensitivity to UV radiation. A study in the Journal of Cosmetic Dermatology found that consumption of high-flavanol dark chocolate led to enhanced skin health [8].
Berries: Berries like strawberries, blueberries, and raspberries are rich in antioxidants, including anthocyanins. While specific studies on their sun-protective effects are limited, their antioxidant properties may help reduce oxidative damage caused by UV radiation [9].
Carrots: Carrots are a good source of beta-carotene, which acts as a natural sunblock. A study in the Journal of Dermatological Science showed that oral supplementation with beta-carotene increased the skin's resistance to sunburn [10].
Fatty Fish: Fatty fish like salmon, mackerel, and sardines are high in omega-3 fatty acids, which have anti-inflammatory properties. These healthy fats may help reduce skin inflammation caused by sun exposure and minimize the risk of sunburn.
Sun Protection Skincare Products:
Finding quality skin care products that contain natural ingredients that can protect against sun damage and are better for the environment, is always something I recommend to my clients.
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Upcircle Mineral Suncream SPF25 - This high-performance broad spectrum mineral sunscreen is vegan, made in the UK and designed for all skin tones. Formulated with non-nano zinc oxide to protect skin which leaves nothing but a natural glow. This lightweight sunscreen is both ultra-hydrating and fast-absorbing, with soothing aloe vera and non-comedogenic sunflower oil for effortless absorption.
Amazinc Vegan SPF15 - Amazinc Raspberry Butter is a buttery moisturiser that is not only protecting the skin against the sun but also against the wind and cold. This not only combines sun protection and skincare but with vegan ingredients it means it's even kinder to the planet.
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Skin Diligent Vitamin C Oil: It restores and reinforces the integrity of the skin barrier, moisturises the skin, and prevents blemishes & premature skin ageing. It combines the efficacy of a serum with the comfort of botanical oils. The vitamin C in this serum is a rare oil form, which is extremely well absorbed by the skin and therefore, effective without irritation. It's rich in antioxidants and helps brighten the skin. Use it under your SPF to provide extra support, or as an after sun to combat oxidative stress.
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Aloe Vera Gel: Aloe Pura Aloe Vera Gel is produced from Aloe Vera juice, capturing the maximum nutritional activity of the Aloe Vera plant (Aloe barbadensis). This gel nourishes, cools and can help restore dry and damaged skin. It can be applied to stretch marks, scars and dry, chapped and sun burned skin.
Conclusion:
While the sun provides essential benefits to our health, it is crucial to be mindful of the potential risks associated with prolonged and unprotected exposure to UV radiation. Alongside sun protection measures, including sunscreen and protective clothing, incorporating certain foods into your diet can offer additional support in protecting the skin from sun damage. Tomatoes, green tea, dark chocolate, berries, carrots, and fatty fish are some examples of foods that have shown potential in reducing the risk of sunburn, protecting against UV-induced damage, and potentially lowering the risk of skin cancer.
Further Reading:
Danby SG, et al. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010;28(4):409-411.
Lin TK, et al. Anti-inflammatory and skin barrier repair effects of topical application of some plant oils. Int J Mol Sci. 2017;19(1):70.
Shuster S, et al. Influence of alcohol on cutaneous reactions to ultraviolet light. Br J Dermatol. 1975;92(4):437-443.
Sivamani RK, et al. Effects of a spicy meal on endothelial function in healthy subjects. Int J Cardiol. 2009;131(3):408-409.
Masaki H. Role of antioxidants in the skin: Anti-aging effects. J Dermatol Sci. 2010;58(2):85-90.
Rizwan M, et al. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. Br J Dermatol. 2011;164(1):154-162.
Katiyar SK, et al. Green tea polyphenols: Photoprotection in vivo. J Nutr Biochem. 2007;18(5):287-289.
Heinrich U, et al. Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. J Cosmet Dermatol. 2009;8(3):169-173.
Pilkington SM, et al. Intake of a berry extract rich in anthocyanins decreases oxidative stress and improves endothelial function in healthy adults. Food Funct. 2013;4(2):258-267.
Stahl W, et al. Carotenoids and carotenoids plus vitamin E protect against ultraviolet light-induced erythema in humans. Am J Clin Nutr. 2000;71(3):795-798.
