SUMMERTIME! Is there anything better than the sun shining on long summer days? If you’re like our family, then as soon as it’s warm enough to be outside, you’re outside all day every day. Winter is a distant memory, and you’ve got the tan lines to prove it!
We’re all aware of (and have felt) the positive effects of sunlight on our moods and energy levels (vitamin D, anyone?). But, before running out to enjoy the summer heat, it’s important to follow proper sun protection protocol. By following these basic tips – and teaching your family to do the same – you can help prevent sunburn (ouch!), wrinkles, unwanted freckles and pigmentations, and, ultimately, skin cancers.
Wear sunscreen
The simplest and most effective thing you can do! Choose a sunscreen of SPF30 or higher, apply 30 minutes before heading outside, and re-apply every two hours afterwards (more frequently if swimming or sweating). Sunscreen should be applied to all areas of exposed skin. Remember: A higher SPF does NOT mean you are protected for significantly longer periods of time! SPF30 blocks 97% of UVB rays, while SPF45 blocks about 98% of rays. Not much of a difference! All the more reason to apply and re-apply often.
*Naturopathic Mom Tip* I’ve tried a bunch of different natural baby sunscreens on our two boys over the years. Some can be quite thick, greasy, and hard to rub in. Most leave a white residue, which is typical of zinc oxide-based sunscreens. The ones that we chose for their clean ingredient lists are: Badger SPF 30 Chamomile Baby Sunscreen Cream and Goddess Garden Kids Sport SPF 30 Mineral Sunscreen. They made the Environmental Working Group’s 2018 list of Best Scoring Sunscreens for Kids. Natural sunscreens require a bit more parental elbow grease to properly rub into little ones’ skin, but it’s well worth the effort to have a safe and non-toxic sunscreen for your family!
Take extra precautions during 10am – 4pm
This is when the sun’s ultraviolet rays are the strongest. Limit your skin exposure during these times. Even on a cloudy day, you can get a sunburn. Be sure to cover up! Wear a hat, sunglasses, and lightweight long sleeve shirt. Babies and young children have more delicate skin than adults, so be aware and cover up those little ones. Even after they’ve thrown off their hats in protest for the fifteenth time…
Drink plenty of water
Our skin stays thirsty all summer! And drinking our favourite iced coffees and teas don’t help the matter since caffeine is a diuretic, causing our bodies to lose even more water. Aim for 1.5 – 2L of clean filtered water per day.As little as a 2% loss of fluids is considered “dehydration”: that’s way before symptoms, such as thirst, hunger, light-headedness, and headache even appear!
*Naturopathic Tip* We’re fortunate in that our boys’ drink of choice is straight-up water. I know that’s not true for all kids (or adults!), so try adding some natural flavour to the water. Fresh fruit (strawberry, blueberry, or lemon slices), veggies (cucumber slices), and herbs (mint) will bring flavour – and colour – to that boring old water.
Eat plenty of fruits and veggies
Solar UVA and UVB rays can cause free radical formation, harming cells and body function. Accumulated over time, free radical damage leads to inflammation and cellular aging: skin issues (dark spots, wrinkles), infections, arthritis, heart disease, stroke, immune deficiency, and cancers. Fruits and vegetables provide an assortment of antioxidants, which provide powerful protection against those free radicals. Aim for 5 – 8 servings per day and a variety of colours (think about “eating the rainbow”: red, orange, yellow, green, purple/blue). Both fresh and frozen fruits and veggies will do the trick!
Supplement with Vitamin D
Our bodies require more vitamin D than what we can make through limited sun exposure – and revving up our sunbathing in the summertime cannot make up for lowered blood stores in the winter. Vitamin D has countless benefits, such as better moods and concentration; increased energy and bone density; and the prevention and treatment of immune disorders, heart disease, and diabetes. Some signs that you may have a vitamin D deficiency include: getting sick often, fatigue and tiredness, depression, impaired wound healing, bone and back pain, bone loss, muscle pain, and hair loss.
*Naturopathic Tip* A simple blood test can measure your serum levels of vitamin D. Consult your health care provider to rule out a vitamin D deficiency, and add a supplement accordingly.
Follow these simple and effective tips for safe sun exposure all season long.
Summer is so fleeting, and we want to be able to enjoy it
as healthily and fully as possible!
Sources
http://beta.active.com/articles/6-tips-for-staying-safe-in-the-sun
http://jnci.oxfordjournals.org/content/91/15/1304.long
http://www.epa.gov/radtown/sun-exposure.html
https://www.healthline.com/nutrition/vitamin-d-deficiency-symptoms#section9
http://www.webmd.com/beauty/sun/high-spf-sunscreens-are-they-better
