Summer brings warmth, sunshine, and the desire to show off glowing, healthy skin. Achieving radiant summer skin, regardless of age, involves a combination of sensible sun exposure, nutrients that promote health skin, adequate hydration, and a regular skin care routine to keep your skin looking healthy and vibrant. Here are some essential tips to help you achieve that summer glow.
- Sensible Sun Exposure
While it’s important to protect your skin from harmful UV rays, a small amount of sun exposure is beneficial for producing vitamin D, which is essential for bone health and immune function. Aim for about 15-30 minutes of sun exposure a few times a week without sunscreen, depending on your skin type and local UV index. Remember, overexposure can lead to sunburn and long-term damage, so find a balance that works for you to get the exposure without burning.
- Use Healthy Sunscreens
Since our skin is our largest organ, it absorbs many of the substances we apply to it. Choose sunscreens that are free from harmful chemicals like oxybenzone and octinoxate, which can disrupt hormones and harm marine life. Look for mineral-based sunscreens with active ingredients like zinc oxide or titanium dioxide, which provide broad-spectrum protection without penetrating the skin.
- Exfoliate & Moisturize
Reveal your brightest, healthiest looking skin by exfoliating with a body scrub one or two time a week. A body scrub manually exfoliates and removes dead skin cells and helps reduce clogged pores. For a natural DIY sugar scrub, combine 1 cup granulated sugar with ½ cup coconut oil or baby oil. Add a few drops of your favorite essential oil if desired and stir to combine. Store the mixture in a small wide mouth mason jar or other airtight container. To use, scrub your skin with a small scoop of the mixture then rinse well with warm water. The dry top layer of skin cells will be gently removed and rinsed away while the oil will moisturize and leave your skin feeling silky soft. Do not use soap afterwards. Simply pat dry and enjoy your soft skin. (Note: if using coconut oil allow hot water to run down the shower drain for several minutes after rinsing to prevent clogging. Baby oil or other mineral oil will not solidify and clog the drain like coconut oil.)
- Dry Brushing
Dry brushing is another way to gently exfoliate dry skin while also stimulating lymph nodes and promoting detoxification. Dry brushing gently sluffs off the top layer of dead skin cells that can make skin look dry and prematurely aged. By removing the dead skin cells and then using a high-quality moisturizer, your skin will have a fresh, youthful glow. Dry brushing also promotes circulation of the lymph system and stimulates the nervous system. By using a systematic dry brushing technique, you are able stimulate blood flow and help move toxins through the lymphatic system and out of your body.
- Limit Exposure During Peak Hours
The sun’s rays are strongest between 11 a.m. and 3 p.m. During these hours, try to be especially careful to not burn by seeking shade, limiting exposure, wearing protective clothing and wide-brimmed hats, and UV-blocking sunglasses. If you need to be outside, reapply sunscreen every two hours and after swimming or sweating.
- Hydrate Your Skin Externally
In addition to drinking water, keeping your skin hydrated with a good moisturizer is crucial, especially during the summer. Look for lightweight, non-comedogenic moisturizers that won’t clog pores. Ingredients like hyaluronic acid, glycerin, and aloe vera can help maintain your skin’s moisture balance.
- Nutritients for Glowing Skin
What you eat plays a crucial role in the health and appearance of your skin. A real food diet that includes an abundance of color fruits and vegetables, adequate protein, and plenty of healthy fats supports the growth of new cells and reduces inflammation. Incorporate these nutrients into your diet for radiant skin
- Antioxidants: Foods rich in antioxidants, such as berries, colorful melons, dark leafy greens, carrots, broccoli, bell peppers, beets, peaches, oranges, nuts and seeds, help combat free radicals that can damage your skin. Try to fill your plate with all of the colors of the rainbow when it comes to fruits and vegetables as these foods provide the antioxidants, vitamins and minerals for healthy skin.
- Omega-3 Fatty Acids: Found in fish like salmon, mackerel, sardines, flaxseeds, and walnuts, omega-3s help maintain the skin’s lipid barrier and reduce inflammation. Omega 3 fats are easily utilized by the body when they come from animal products. Unfortunately, it’s difficult to eat fatty fish 2 to 3 times per week as suggested. Cod liver oil is an excellent supplement to make sure you get your daily dose of Omega 3’s. Try Nordic Naturals Arctic Cod Liver Oil. Just one tablespoon per day for adults gives you the omega 3’s you need to support heart health, brain health, and beautiful skin.
- Vitamin C: Citrus fruits like oranges, grapefruit and tangerines, strawberries, kiwi, currants, tomatoes, bell peppers, and broccoli are high in vitamin C, which supports provide antioxidants and support collagen production for firmer, younger-looking skin.
- Vitamin E: Vitamin E foods including sunflower seeds, almonds, Brazil nuts, pumpkin, asparagus and avocado provide vitamin E, which protects the skin from oxidative stress.
- Collagen: Collagen is naturally produced by our bodies but getting collagen from food sources increases our body’s ability to produce collagen and build healthy skin, bones, and joints. Collagen tends to decrease as we age leading to wrinkles, sagging skin, popping joints and joint pain. The best food source of collagen by far is homemade bone. Here’s a recipe for the Simply28 Bone Broth recipe plus a link to the 7 Health Benefits of Bone Broth. Check it out to see the amazing health benefits of bone broth. However, if making your own bone broth seems taxing, Vital Proteins Collagen is an excellent source of collagen that is flavorless. You just stir in to a cup of coffee, blend it in your morning smoothy or enjoy a cup of store-bought broth with 1 or 2 scoops stirred in.
- Hydration: While we will talk more about hydration in the form of drinking plenty of water in the next tip, here are some ways to hydrate with food. Fruits and vegetables with high water content, such as cucumbers, watermelon, and oranges, keep your skin hydrated from the inside out.
- Stay Hydrated
Proper hydration is key to maintaining skin elasticity and preventing dryness. Aim to drink half your body weight in ounces of water daily. For example, a person weight 160 pound should drink 80 ounces or 10 cups of water per day to stay adequately hydrated. In hot or dry weather, you might need to increase your intake. Herbal teas and water infused with citrus, cucumber, or berries are great ways to add variety and additional nutrients.
- Post-Sun Care
After spending time in the sun, soothe your skin with products that contain aloe vera or chamomile. These ingredients have anti-inflammatory properties that can help calm sunburn and irritation. A cool shower or bath can also provide relief and help lower your body temperature.
Radiant summer skin at any age is achievable with a combination of sensible sun exposure, nutrients that promote health skin, adequate hydration, and a regular skin care routine to keep your skin looking healthy and vibrant. By taking care of your skin from the inside out and protecting it from the harsh summer sun, you can enjoy a glowing, healthy complexion all season long. Remember, your skin is a reflection of your overall health, so treat it with the care and respect it deserves.
