We have not been spoilt this year in the UK with too much of the summer sunshine
(an understatement as it may be). So when in the last few days the sun came out in
full swing, the heat and lsunight hungry folk came out onto the beaches and into their
gardens to lap it up in abundance. And many have overstayed their welcome
appearing burnt here and there after. Even if their bodies have mobilised formation of
immune-balancing vitamin D, the creation of excess free oxidative radicals from
excessive exposure to UV rays may not have been entirely wise. Moreover, the
majority of people have most likely been using the commercial sun protection lotions,
unaware that some of their unsavoury ingredients were only raising their overall toxic
load. Coupled with the pollution in the air, that may have been too much for their
livers to handle…

Scientists have shown without a doubt that we all need full spectrum light (like
sunlight) as it is one of the basic signalling molecules of our circadian rhythm. That
rhythmical exposure to light and darkness is important for many hormones within us
and the processes hey govern. Especially when our sleep patterns may have been
under assault from using blue light emitting devices (mobiles, laptops and TVs) too
late thus preventing the timely release of our sleep hormone melatonin. Yet the
humble vitamin D we make in the presence of sunlight has been shown by research
to be a critical factor in the prevention of many diseases including viral infections,
diabetes and various types of cancer. And all that in needs to be taken into account
alongside alarmist news snippets on the danger of skin cancer from excessive sun
exposure. Striking the right balance may be a challenge to many.

Rather than fearing the sun, the best thing is to get informed about how to benefit
most from sunshine at this time of the year. The good news is that it is possible to
avoid potential pitfalls of first red and then flaking skin as well as sun rashes using
two basis ingredients: common sense and natural, plant or nutrient based
substances. So here are a few useful tips which may be helpful in ensuring we enjoy
the summer light without any undesirable side effects.

1. Try to limit your sun exposure to specific hours when the UV rays are least
harmful, i.e. before 11 and after 3pm. And remember that you can get tanned
even during partial cloud cover being present. Cover up with natural fibre
clothing instead of creams during the hottest part of the day.

2. When ready to enjoy the sunshine, start gradually and increase your dose
from 15 minutes on the front and then 15 minutes on the back of the body if
you are lounging. After a few days you can enjoy it a bit longer, but never to
the point of feeling burnt.

3. To prevent burning, especially if you have a fair skin, indulge yourself in meals
rich in such natural ingredients as lycopene (tomatoes) and avocado (or its
oil) as well as beta carotene (carrots, squash) and vitamin C (kiwis,
blackcurrants, citrus fruit, berries or cherries) which help protect the skin from
within. A trial using 5 tbsp of standard tomato paste + 10 g of olive oil for 12
weeks has shown more protection from sunburn and reduction in free
oxidative radicals than commercial suntan lotions.
Consuming foods high in selenium (Brazil nuts, sea food) as well as vitamin E
(avocado and eggs) alongside vitamin C rich foods renders more anti-oxidant
protection. Adding some dandelion leaves into your salad, with some grapes,
green tea or red wine (for resveratrol content) to your meals helps scavenge
free radicals and thus prevent sun damage as well as cellular mutations. That
said avoiding foods prepared with any seed or vegetable oils and charcoaled
commercially raised poultry and pork whilst adding some turmeric powder to
your cooked dishes (ideally with a pinch of black pepper and coconut or olive
oil) can reduce your risk even further.

4. You can always take some additional supplements with the above mentioned
nutrients plus perhaps extra flavonoids in the form of pine oil extract called
polycosanol or antioxidant like astaxanthin – they also help ward off the
damage from the UV light.

5. Drinking adequate amount of water throughout the day when sunbathing
cannot be overemphasised. When the skin pinched on the top of your hand
makes a fold which goes away very sloooowly, that is your signal to drink
more of water. If you sweat a lot or exercise whilst in the sun, add a pinch of
Himalayan salt to your water.

6. Topically, using aloe-based products works well, and so do similar lotions with
shea butter, coconut oil, vitamin A or cucumber. These ingredients are also
good in maintaining moisture within the skin cells. There are several brands
available from your local health food shops or the Natural Dispensary.

7. And lastly, it goes without saying that wearing a hat can save you a headache
as well as a heat rash. On very hot days soaking a baseball hat in water and
wearing it wet works very well too, especially for the little ones.

That is all for the tips for the summer – hopefully you will be well prepared for the
next heat wave at home or your tropical get away. May you use the sunshine wisely
and enjoy the tanning experience without any side-effects. May the sun be with you!
Light and love!