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  • Writer's pictureRakel


With rising temperatures and the sun lingering on longer, our behavior starts shifting. We begin rolling up our sleeves, opting for skirts or shorts instead of pants and start spending more time outside. The park becomes our friend along with outdoor cafés, rooftop bars, kids’ playground… Basically anywhere and everywhere we can peel away those layers of clothing and enjoy some of those long-awaited sun rays we’ve been longing for all winter.

Some ground rules on how we should be playing safe in the sun would be appropriate then...?

During the last couple of decades there has been some expert disagreement as to how much we should protect our skin from the sun. Some experts encourage you to block the skin completely from the sun, others say using excessive sunblock might have negative effects on your health, decreasing production of the essential vitamin-D. Vitamin-D is a fat-soluble vitamin vital for healthy bones, good mental health and judging by recent research, essential for healthy arteries, healthy insulin levels & weight stability. Some research also show that people with low vitamin-D levels have an increased risk of developing Type II Diabetes.

According to experts, bare face, arms and legs exposed for 7-15 minutes 2-3x a week in the sun should provide the body with 5-10 μg of vitamin. Btw. the daily needs are minimum 15 μg per day for an adult person. Let’ s face it, most of us might only get that sun exposure for 1-3 months a year, maybe. So apart from the “sun-protection vs. no-sun-protection dispute” I suggest you supplement with some vitamin-D on a regular basis, especially during the winter months.

The sun can act as our friend, encouraging our skin to produce essential vitamin- D and the health benefits that follow, but it can also cause damage to our skin if we’re not careful. Environmental factors such as sun exposure, smoke, pollution as well as extreme weather conditions can cause oxidative stress to the body, resulting in (amongst other things) premature aging. Giving your skin a little TLC is important all-year-round but especially during those summer months. Yes, a little sun might be healthy for the skin, but it’s important to remember the damaging and potentially irreversible effects it can have.

Bare face, arms and legs exposed for 7 minutes 2x a week in the sun . But for our skin’s sake we’re going to add some sunscreen to the equation and supplement with some daily vit D.

Astaxanthin is a carotenoid pigment found in red algae, thought to support joint and skeletal health as well as acting as an antioxidant, strengthening the skin’s barriers to sun exposure and pollution by protecting our skin from within. Start adding astaxanthin supplements to your diet a month before your beach vacation as well as during sun exposure. It will give your skin better resistance as well as adding a beautiful glow to your complexion.

Curcuma/Curcumin has been long known for its anti-oxidative effects and for being a potent anti-carcinogenic agent. It has also been used for centuries as a natural sun protector. There are different ways of adding curcuma to your diet e.g. by preparing some fresh juice at home with some curcuma root, fresh ginger, lemon, apples and some fresh cantaloupe for a "Glowing Skin Juice" that you will surely get addicted to. Curcumin capsules are available at most health food stores.

From a nutritionist’s and a skincare enthusiast’s point a view, not all sunscreen is created equal.

This one and this one have been my favourites this year protecting the skin from sun exposure, pollution, smoke and harsh weather conditions whilst hydrating the skin.

Stay safe in the sun.



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