A Naturopathic Doctor’s Guide to Sun Protection

With an unexpectedly warm Spring, and Summer right around the corner, I’ve been thinking a lot about sun protection. Add that to the fact that May is Melanoma and Skin Cancer Awareness Month, and it’s definitely the right time to talk about staying safe in the sun!

I know you’ve had the messages around sun safety drilled into your head for a couple of decades now, but I would like to offer an approach that centers around more natural ingredients and keeps a pulse on what the sun provides us as well, not just scare tactics. 

Don’t Totally Block Out the Sun

I know with everything you’ve heard over the years, it’s easy to believe that the Sun on your skin causes nothing but damage, but sunlight exposure is also an essential part of our physical, mental, and emotional health. 

We require sunlight on our skin in order to produce Vitamin D, an essential element in maintaining healthy bones, muscles, teeth and supporting a healthy immune system.  Vitamin D also plays a big role in mood regulation, with many of us becoming deficient in the winter months. 

However, it’s not just the Vitamin D that is of benefit. Exposing ourselves to natural light also boosts mood by boosting serotonin levels, helps with better sleep, and can help improve certain skin conditions. 

But enjoying the sun responsibly is important in preventing skin cancer and sun damage. 

Dr. Marita’s Sun Safe Tips

1. Plan Your Time in the Sun

The Sun’s rays hold a greater punch between 10 am - 3 pm, and you have a greater chance of getting hit with UV rays and causing sunburn, which could lead to skin cancer down the line. Plan to enjoy the Sun in the morning or late afternoon to evening where you can still get all of the benefits with a lot less risk. 

2. Seek Shade

When heading out to the beach, or enjoying patio time, seek a source of shade such as a tree, or bring your own in the form of an umbrella. Plan to have a place to ‘escape’ the sun when you’ve had enough or when the Sun is high in the sky.

3. Cover Up

Wearing a few light layers allows you the flexibility of being able to shield yourself from the Sun’s rays whenever you desire. Opt for loose and breathable clothing such as cotton or linen to avoid getting too hot!

4. Drink Lots of Fluids

Make sure to stay hydrated as sun exposure draws fluids out of the body and they need to be replenished faster. Remember that alcohol, caffeine, or soft drinks are not hydrating. Stick with water as much as you can!

5. Avoid Toxic Sunscreens

Many sunscreens contain toxic ingredients which are absorbed through the skin and that can disrupt your endocrine (hormone) system, causing things like estrogen dominance, thyroid problems, and are potentially linked with developing cancers long term. These ingredients have also been found in breast milk and in the bloodstream weeks after being absorbed through the skin. 

Avoid ingredients such as oxybenzone, octinoxate, octisalate, octocrylene, homosalate and avobenzone. 

Some of these ingredients are also harmful to the oceans and coral reefs, with some countries leading the way in banning the ingredients from sunscreens sold there. 

6. Natural or Mineral Based Sunscreens

I recommend sticking with natural sunscreens that rely on active ingredients that have low toxicity levels. 

Many natural sunscreens use the minerals Zinc Oxide or Titanium Dioxide as the active ingredient, but there are also certain oils that can achieve moderate SPF levels, such as raspberry seed oil, wheat germ oil, avocado oil, and carrot seed oil. 

You can find natural sunscreens at many health food stores, or you can make your own at home using some simple ingredients. However, keep in mind that they aren’t invincible, and you will still need to take other sun protection measures, and remember to reapply frequently and after swimming. 

7. Support Your Skin with Supplements

 Astaxanthin is a powerful antioxidant that may help prevent UV damage from sun exposure. A good quality fish oil with a high EPA content contains nutrients that can act as protectors to your skin. Vitamin E (with mixed tocopherols), vitamin C, selenium, zinc, silicon are also all excellent skin supporters.

Enjoy the beautiful weather!