How to protect your skin during summer

Temperatures have started heating up. The days are longer. It’s official – summer is here (at least for those in the Northern Hemisphere!). While one wouldn’t complain too much about warmer temperature and bright sunny days (unless there is too much humidity or high temperatures), one still has to deal with many more intense hours of daylight. So how are you supposed to get a good dose of vitamin D without overdoing it?

I mostly live in a land of eternal summer so I certainly am accosted with shots of UVA and UVB rays daily. I am a loyal user of sun protection and follow a few other basic tips to have a healthy amount of exposure to the sun. It is especially important during the warmer months to have a healthy balance of time under the sun. So I wanted to share a few tips I’ve learned to protect skin during summer.

How to protect your skin during summer

Balance the times of sun exposure

Sunlight helps your body product Vitamin D and you most readily absorb Vitamin D with sun exposure. Once UVB rays hit your skin, synthesis occurs for other essential functions. Vitamin D is essential to help your body absorb calcium and phosphorous which are key to bone health. But, more than 40% of people may actually have a Vitamin D deficiency, particularly blacks, Hispanics, and those of a poorer health status. Those with darker skin also need more Vitamin D and more time in the sun to produce it due to their higher levels of melanin.

But what is the right amount of exposure? If you ingest Vitamin D, you would likely need 600 IU (get this through supplements or foods like salmon and sardines). But, researchers don’t have guidelines for amount of sun exposure since its effectiveness is changed by cloud cover, sunscreen use, time of day and melanin content. The recommendation is to get 5-30 minutes of sun exposure 2-3 times a week from 10 am – 3 pm.

Why get sun exposure during the times of the most intense sunlight? The optimal conversion of Vitamin D in the body seems to take place from 11 am – 2 pm. But those with sensitive skin or want to really limit the sun’s negative properties should just take supplements with Vitamin D or apply sunscreen after a few minutes of exposure.

Wear sunscreen and reapply

While researchers recommend getting some sun exposure during peak hours to maximize Vitamin D absorption, there is definitely a limit! The effects can range from sun poisoning, heath exhaustion, hives to ultimately higher risks of developing skin cancer.

Since I am relatively fair skinned and used to burn easily, I have been shy about sun exposure and regularly use sunscreen. Of course I will apply it before I leave the house. But one key to effectively using sunscreen is to reapply it as needed. Don’t go more than 2 hours while you’re outside without reapplying it. Also remember that UV rays are more intense in the water and by the beach. Now I will bring a bottle of sunscreen in my purse to reapply it on the kids. I’ve used La Roche Posay Anthelios XL for years and it’s one of the most readily available and effective sunscreens to protect against UVA and UVB rays.

Cover up as needed

I’m in Asia most of the time where umbrellas, oversized hats, and long sleeves are a regular sight during the warmer months. Asian women definitely employ all methods of physical barriers to block out the sun. I am also a loyal hat wearer and seek the shade when I’m outside during the day. But I’m also seeking to limit UVA rays which may prematurely age my skin.

So you can certainly selectively cover up if you want to balance sun exposure with sun protection. Perhaps during the weekend, you can wear that floppy hat and apply lots of sunscreen. But you can also expose your arms for a few minutes to get that dose of Vitamin D. Cover up layer with a light wrap/cardigan (check out Uniqlo for affordable layers with SPF protection) and slather on that sunscreen. Protect your face always (that is such a small area to expose anyway) and get a small dose of sun on your arms and/or legs.

So to sum it up, protect your skin from the effect of summer by:

1. Understanding how much Vitamin D you need. You can get it through 5-30 minutes of sun exposure twice a week or via supplements.
2. Don’t just apply sunscreen, reapply it every 2 hours as needed.
3. Stay in the shade or wear clothing/hats during peak periods of sunlight.

How else do you protect your skin during summer?

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