Summer Skin 101!
Summer is finally here! For many of you Glitter girls, you’re off from school and now have time to relax. You’ve worked hard this past school year and I bet you’re looking forward to a well-deserved break. So what will your summer activities include? Will you be sunning yourself pool side, spending time at the beach or lake, feasting at barbecues, or tapping into your sense of adventure at some amusement parks? No matter which you choose, you’ll likely be spending lots and lots time in the sun, and enjoying some great summer foods as well! We here at Glitter Magazine know that as a Glitter girl, you’re going to want to feel and look your best while enjoying your busy summer social life. Here’s how!
How much time you spend in the sun and how to stay protected has been a hot topic in the news lately. Is too much sun ‘bad’? Are all sunscreens safe and effective? There is also lots of talk about certain foods that help your skin to glow during the summer months. Are there such ‘miracle’ foods for great summer skin? The jury is still out on how much sun is ‘too’ much and if sunscreens really do what they say they do. There is also no one type of ‘miracle’ food for great summer skin but there are definitely some great choices to boost your overall health – healthy body equals healthy skin, right?
So what happens exactly when we our skin gets exposed to the sun? Dr. Mehmet Oz, star of his hit TV show, The Dr. Oz Show, answered this very question on Sharecare.com. He explains that the two kinds of UV light, ultraviolet A (UVA) and ultraviolet B (UVB), each play a key role – the UVA speeds up the aging of your skin and increases your skin cancer risk, while UVB is the culprit when you get a sunburn. Dr. Oz continues by stating that your skin goes through two processes when exposed to the ultraviolet (UV) light in the sun’s rays. One effect is that your body produces Vitamin D, a very important vitamin that your body needs to keep it running smoothly. The other effect, and this is where it can become dangerous, is you can get a suntan or even worse, a sunburn. The tanning or burning is caused by the melanin cells in your skin getting activated by the UV rays in the sunlight. So, according to Dr. Oz, essentially, there is no 100% safe tan.
Ok, now don’t get scared – you can still spend time in the sun! We just want you to be safe about it. The simplest things you can do to limit your sun exposure would be to limit your overall time in the sun, avoid mid-day sun (10 a.m. to 2 p.m. has the strongest rays), seek shade when possible and wear as much clothing as you can without melting from the heat – think light and flowing fabrics like cotton and linen. You can find some beautiful cotton sundresses that both cover and protect your skin from the sun while being very fashionable. Comfy t-shirts are a great go to item to have for more casual time in the sun. Also, give hats a try – they can be stylish and look great paired with big, bold sunglasses, which are also great to protect your eyes – just make sure to get ones that are labeled UVA/UVB safe.
Now for that time you will be in the sun, you can’t forget to put on your sunscreen. It’s suggested to not go below a Sun Protection Factor (SPF) of 15, but don’t be fooled by anything higher than SPF 50. According to the Environmental Working Group, who have tested over 1400 SPF-based products and listed their favorites based on ingredient safety on their website www.ewg.org, a sunscreen higher than SPF 50 can give you a false sense of confidence that you will be protected longer without a need to reapply (which you need to do either way, no matter the SPF rating). They also said that creams are better than sprays for more even skin coverage and to avoid sunscreen ‘powders’ since they’re not approved by the Food and Drug Association (FDA) for effectiveness. Check them out for their sunscreen suggestions for all areas of your body, including ones for sensitive facial skin, waterproof sunscreens for when you are in the water and exercising and ones that are great for babies and toddlers. They even have their top safest picks for sunscreen containing cosmetics!
Now that we have what to put on your skin covered, we can now talk about what to eat for great summer skin! Like we said before, there is no one miracle food. Eating healthy is really a year round process. But there are a few summertime tips you can try to really have truly sun kissed skin!
1) Stay hydrated. No matter the season, making sure you are hydrated is very important to make sure your body runs like the amazing machine it is meant to be! The extra bonus is great skin. During the summer, you will be sweating more and than means you’re losing a lot more fluids. Those fluids need to be replaced, ideally evenly throughout the day. Aim for a minimum of 8-10 glasses per day (more if you’re exercising or sweating profusely). Choose low sugar options that are as natural as possible. Try seltzer or sparkling water with a touch of your favorite 100% fruit juice for a refreshing spritzer. Like lemonade and iced tea? Make your own at home so that you can control how much sugar is added. Want to avoid sugar all together? Fill a pitcher with filtered or spring water and add a few slices each of lemons and cucumbers (about 2 slices of lemon and 4 slices of cucumbers). Very refreshing!
2) Summer fruits and vegetables. This is the time of year to get the best berries, cherries, peaches, nectarines, melons, cucumbers and tomatoes to just name a few. Summer produce, since it is being grown during their natural growing season, have a ton of vitamins and minerals that your body needs and your skin loves. Vitamin C, which is plentiful in summer produce, boosts collagen levels in your skin, which is important since collagen helps to create the elasticity in your skin, adding to that glow. Aim for at least 2-3 ½ cup servings of fruit per day and 5+ ½ cup servings of vegetables per day for peak results.
3) Getting enough rest. This is another universal truth – your body cannot function efficiently without enough sleep. It is suggested that 8-10 hours for teenagers is key to proper growth and mental focus. You also need it for great skin! If you’re not well rested, your face can look puffy or dull. Rest up and you’ll look and feel great – it’s that simple.
Let’s recap – while out in the sun, you’re going to: A) cover up when you can and seek shade, B) use sunscreen that is appropriate for your body part and activity, C) stay hydrated and eat nutritiously or, D) all of the above. You guessed it – ‘D’ all of the above is the correct answer. Having fun in the sun can be safe, it just takes a little work and don’t forget to ask from help from your parents and older family members – I’m sure they already have your sunscreen all ready for you. We’re excited for you and we here at Glitter Magazine truly want you to have an amazing summer. Remember, Glitter girls, be healthy and happy!
by: Brenda Murdock RD
