Here comes the sun. After Winter months and dreary weather, it is a wonderful thing to be outside and basking in the sun and the warmth. For most of us, a day at the beach or lots of time spent outdoors is the way we fill our days. The sun though can be damaging. Those of us who have been sunburnt know how harsh the sun’s rays can be. Even without sunburn, your skin can become dry and dehydrated.here are some tips for protecting your skin.
Here comes the sun. After Winter months and dreary weather, it is a wonderful thing to be outside and basking in the sun and the warmth. For most of us, a day at the beach or lots of time spent outdoors is the way we fill our days. The sun though can be damaging. Those of us who have been sunburnt know how harsh the sun’s rays can be. Even without sunburn, your skin can become dry and dehydrated.
Water Water keeps your skin hydrated and can help avoid the fine lines and wrinkles that you get with dry skin. Keeping hydrated can reduce peeling. An adult needs to drink 1.125 litres per 30 kg of body weight. A 75 kg adult needs 2.810 litres of water. A 60 kg adult needs 2.250 litres of water. When the weather is hot and you are sweating more, you need to drink more water than what is recommended for your body weight. Try to add an extra 500 mls – 1 litre more daily.
The Good Oil Oily fish, seafood, olive oil, flaxseeds, nuts and seeds are all good for providing good quality oils and essential fatty acids which are important for skin health. Lack of omega 3 and 6 in the diet can make the skin dry and flaky. Lipids (fats) are an important part of skin structure, so it’s important to have good fats in the diet for skin health.
Antioxidants and Bioflavanoids Eat a variety of brightly coloured fruits and vegetables every day to provide antioxidants and bioflavanoids to protect and nourish the skin. Bioflavanoids help to protect collagen, elastine and hyaluronic acid which are all important for healthy skin. Antioxidants help to reduce the free radical damage caused by the suns UVB rays.
Vitamins Vitamin C is an essential water-soluble vitamin and antioxidant that protects against the free radical damage caused by the suns rays. Vitamin A and E can reduce wrinkles and make your skin look and feel smoother and are essential for the maintenance and repair of skin tissue. (these vitamins can be toxic in high doses. It is important to follow the instructions on the label if taking as a supplement). Vitamin A and vitamin E both have more beneficial effects in a lotion base as they protect the skin against the sun’s rays and help to plump up the skin. Alpha lipoic acid is an antioxidant even more powerful than vitamin C or E. It’s ability to penetrate both oil and water means that it affects skin cells from both inside and outside the body. This can help slow the ageing of skin.
Sun Sense Avoid the harshest part of the day in the sun which is from 10am -2pm. This is when you are most likely to get sun burnt and dehydrated. Cover up and use a good quality sun lotion when you are outside. Sunburn not only causes pain and peeling skin, but the damage can be long term with an increased risk of sun induced skin cancers such as melanoma.
Thursday, 1 September 2016
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