SKIN HEALTH

Written By: Kimberly Marshall, FNP-C
Outdoor activities are a boost to mental and physical health. Whether you enjoy summit hikes, mountain biking, trail running, road racing, or a good run on the beach, being outdoors can be the boost you need for a great workout.

But are you very careful about protecting yourself during exposure to sunlight?
Take a minute to guess what skin protection a cotton t-shirt gives you..…?
The answer may come as a surprise- a cotton t-shirt offers about 7 spf, down to 3 spf when wet.
Be skin smart with these tips for protection:

• Eat foods that are believed to have be skin healthy:
  • kale, broccoli, cauliflower, brussels sprouts- antioxidant value of suforaphane which is believed to protect the body against UV radiation.
  • Orange colored fruits like peaches, apricots, papaya, colored peppers and roots like sweet potatoes and carrots- contain high doses of carotenoids an antioxidant that reduces the effects of UV radiation.
  • Watermelon and tomatoes- contains lycopene which after 10-12 weeks of use provide skin protection
  • Salmon and other fish oils contain Omega-3 fatty acids found in may decreases risk of skin damage and skin cancer
  • Oysters, beef, chicken, tofu, pork, lamb, hemp seeds- high in zinc, considered to be important in skin protection

• Daily 15 SPF sunscreen to entire body. Use makeup that has 15 SPF. Reapply (30 SPF or higher) every two hours while outdoors and immediately after swimming or heavy sweating.
• Wear UPF clothing- (over 30 UPF).
• Use hats, sunglasses with UV protection.
• Seek shade while outdoors and save extended workouts for early morning or late afternoon (after 4pm).
• Anti-inflammatories, retin-A, some antibiotics and other medications increases your sensitivity to the sun- Use extra protection when taking sun sensitive medications.

 
Learn more about skin health at:
https://www.skincancer.org/skin-cancer-information/skin-cancer-facts