There’s nothing like feeling the warmth of the sun on your back to boost your body and soul. When the sun shines, your mood lightens, you have more energy and feel more positive. For the sake of our skin, we cover up, apply sunscreen and avoid the sun due to the associated risks of skin cancer and premature ageing, but scientific research shows that a small daily dose of sunshine can actually work wonders for your wellbeing. Here’s how to develop a natural, safe tan, and discover what some safe sun worship can do for you.
The benefits of getting some sun
The production of vitamin D
Sunlight is the main source of vitamin D for the body. When the skin is exposed to the sun’s UVB rays, it helps stimulate the body’s production of this vital vitamin which is crucial for absorbing calcium, maintaining strong bones, supporting a healthy immune system and regulating insulin levels. It has also been suggested that vitamin D may help in the prevention of several serious health conditions including type 2 diabetes, heart disease, joint pain, arthritis, dementia and autoimmune diseases.
Boosted serotonin levels
It’s not purely by chance that being out in the sunshine tends to put us in a better mood. Exposure to sunlight helps you feel more positive by increasing your serotonin levels – a chemical in the brain that helps make us feel calm, happy and relaxed. Without enough sunlight, your serotonin levels can dip, and decreased serotonin levels are associated with a higher risk of seasonal affective disorder (SAD), a form of depression triggered by the changing seasons, more common in the winter months when the days are darker and shorter. Think of getting out and about in the sunshine as a way of topping up your feel-good reserves for cloudier days ahead.
Better sleep
Sunlight is important for quality sleep. It helps regulate our sleeping patterns by maintaining the circadian rhythm: a 24-hour internal clock, known as the sleep/wake cycle. Humans have evolved to have this 24-hour cycle in sync with the light that reaches Earth. We awaken and feel alert when the sun rises and feel more drowsy and ready to sleep when it gets dark at night. After being outside in the sunshine during the day, your body is also more efficient at recognising when it grows darker in the evening.
“The more sunlight exposure you get, the more melatonin your body will produce at night,” explains nutritional advisor from NaturesPlus , Olivia Hemmingway. Ensuring adequate vitamin D levels through safe exposure to sunlight and diet is also important for sleeping soundly. “Clinical studies indicate that low levels of vitamin D are correlated with poor quality sleep and short sleep duration,” adds Mike Wakeman, clinical pharmacist for Alive!
How much sun do we need?
It is very difficult to give the precise level of sun exposure required to safely provide you with a natural, safe tan and enough vitamin D. How much vitamin D you obtain from the sun’s UVB rays depends on a number of different factors such as your personal skin type, your geographical location, the time of the day, weather conditions and more.
A 2018 study funded by Cancer Research UK , carried out by Professor Lesley Rhodes at Manchester University, looked at the impact of exposing 39 people with different skin types to low levels of UV rays. “We wanted to define a fairly straightforward formula for how much sunlight people would need in the UK to get enough vitamin D,” said Professor Rhodes.
Little and often seems to be the key. Once your body has produced its maximum level of vitamin D, extra sunlight does not increase production. Therefore, prolonged exposure, without adequate protection, will only result in skin damage.
The research team estimated that just nine minutes of sunlight each day at lunchtime would be enough for people with lighter skin tones to stay above the deficient category of vitamin D level throughout the year. This was based on exposure to sun in the UK, without sunscreen, on people who wore shorts and T-shirts from June to August, while only having their hands and faces exposed from March to June and from September.
After nine minutes, sun protection would become key to prevent any sun damage. In the same conditions, people with darker skin tones, that hardly ever burnt, were estimated to need 25 minutes of daily exposure.
Natural sunscreens
According to Dr Barbara Kubicka , “The most important element of any skin care routine should be sun protection. Preventing sun damage is so much easier and more effective than treating it. Don’t be tempted to think that the sun isn’t as damaging in spring: the UVA and UVB rays can be just as harmful, causing collagen and elastin to break down so that lines and wrinkles appear prematurely, in addition to pigmentation problems, and at worst, lesions that might be cancerous.
“I recommend a quality SPF50+ sunscreen every day of the year, which can be worn under makeup or on its own to ensure that the skin is protected. In addition, a sensible approach to the sun is invaluable – such as avoiding prolonged exposure and times when the sun is highest in the sky.”Kimberly Sayer Ultra Light Facial Moisturiser SPF 30 . Remember that sunscreen is only effective if applied regularly – the first application should be half an hour before going in the sun and then at least once every hour that you spend in direct sunlight.”
Natural sunscreen best buys
Alba Botanics Green Tea SPF 45 , £8.99, is perfect for daily wear. Rich in antioxidants and certified organic aloe vera, it absorbs quickly and effectively with a light, fresh scent.
Lavera Sensitive Sun Spray SPF 20 , £10.90, is a fragrance-free sunscreen made with organic sunflower seed oil for sensitive and allergy-prone skin.
Discover more natural sun cream formulas in this article from The Beauty Bible author, Jo Fairley , on earth-friendly SPFs.
How to keep your skin and hair looking healthy in the summer
“The most important part of summer is to keep your tan and skin looking healthy,” according to Deborah Mitchell, creator of organic range Heaven . “In order to do this, try gentle exfoliation, as it works to detox the body whilst keeping it hydrated. You can do this by using the sand and the sea whilst you’re away. As well as exfoliating the skin, sand actually keeps it hydrated as it puts moisture back into the skin – although the salt can make skin appear dry.”
Sexy, sun-kissed locks always look fabulous, but don’t forget to protect them from UV damage, advises Tara Kidd, senior colourist at Daniel Galvin Junior . “The sun breaks down the protein structure of your hair, reducing elasticity and making it more prone to breakage,” says Tara. “Your hair is like your skin, so use a UV hair masque to protect it in the sun.” She also recommends leaving an intensive organic conditioning treatment in your hair before you go out in the sun. “The heat will lock in the essential vitamins and amino acids to leave your hair soft and shiny.”Sarah Jagger .
Use a hydrating toner
Liz Earle Instant Boost Skin Tonic contains hydrating aloe vera and antioxidant Vitamin E to protect the skin from damaging free radicals. Not only will this help remove any sunscreen residue post-cleansing, but if you buy the bottle with the spray option, you can use it as a refreshing face spritzer to stop your skin drying out at the beach.
Use face masks
If you can’t avoid spending a lot of time in the sun, it’s essential to use a face mask two to three times a week to heal your complexion from sun damage as well as deeply cleanse away sunscreen build-up. Dr Alkaitis Organic Universal Mask contains an oat blend which not only soothes and calms, but also exfoliates and hydrates. For added hydration and moisturisation, mix with goat’s milk and honey before applying to the face, neck and chest.
Add a serum to your skincare routine
During the summer months, whether you’re sunbathing or not, the UVA rays, UVB rays and free radicals will almost definitely play havoc with your complexion. Adding a serum to your skincare regime (before your moisturiser, both morning and night) will give your complexion just the boost it needs. I absolutely love the feel of Arbonne Intensive Renewal Serum – a fantastic all-rounder containing the powerful anti-ageing preservative Vitamin C to smooth the surface of the skin.
Choose aloe vera
If sunburn has crept up on you, never be tempted to smother your skin in heavy creams – this will only trap the heat in and make the sunburn more painful! Instead, splash your face a few times with cold but not icy water, and then apply a lotion containing aloe vera such as Aubrey’s 98 percent certified organic Pure Aloe Vera , which is particularly effective on delicate areas like the neck and chest that don’t do well with heavy after-sun creams.
Use a night cream
During the daytime, your skin is busy trying to fight off the damaging effects of the environment, which is why as you sleep it instinctively goes to work producing new skin cells. This is when any products are most readily absorbed (one of the main reasons why you shouldn’t sleep in your makeup), making a night cream a vital part of your skincare regime, especially during the potentially damaging summer months. Treat yourself to a decadent night cream like ILA’s new Rainforest Renew Night Cream for Skin Regeneration , which contains a unique blend of antioxidants that are ethically-sourced from the rainforest to repair, rebuild and boost the complexion.
Exfoliate
Exfoliation is great for sloughing away old cells and revealing glowing, youthful skin. Try a coffee-based scrub for an extra boost – they work by stimulating blood flow and increasing circulation and in turn, this reduces the appearance of cellulite, age spots and varicose veins.
Try sunless tanning
Give bronzer a go
Give your cheeks a golden glow the safe way, by faking it. “Bronzer is great for making your eyes look brighter and your teeth whiter, while also adding warmth to your complexion,” says Bridget O’Keefe, make-up artist and founder of Blush & Blow . “Apply to the high points of your face including cheekbones, chin, nose and forehead for a sun-kissed glow.”
Opt for fake tan
We all feel great after a couple of weeks in the sun (wearing an SPF, of course) and the compliments flood in after we return from our holidays with a healthy glow. Capture the look all year round with a self-tanner. If you’re worried about looking unnatural, opt for a gradual version where you can build the colour up slowly.
Fake tan best buys
Vita Liberata Fabulous Self Tanning Gradual Lotion , £15
Jo Fairley, author of The Beauty Bible, reveals her top self tanner products for sun-kissed skin in this article , including tanning oil drops and a tanning lotion.
For more sunless tanner formulas and advice on staying safe in the sun, take a look at this article from reformed sun-seeker , Phoebe Doyle.
What to eat to combat harmful UV rays
Certain foods can help to protect your skin from sun damage by scavenging free radicals caused by oxidation from UV rays. Try eating fruit and veg packed with carotenoids and flavonoids. As a rule, the darker the fruit, the higher the antioxidant content, so opt for blueberries, strawberries, carrots and tomatoes to help prepare your skin for the sun and build up its own protection, ready for a natural safe tan.
Astaxanthin
Astaxanthin is a powerful antioxidant which can be taken as a supplement to combat harm from UV rays. According to natural beauty guru, Glynis Barber , “Astaxanthin is how algae protects itself from intense ultraviolet radiation, and when you consume it, you are creating your own internal sunscreen. It doesn’t block UV rays, thereby continuing to allow UVB to convert into vitamin D in your skin while still protecting against damage. Recent studies have shown that this powerful protection against sunburn is one of astaxanthin’s most extraordinary traits.”
Sunflower seeds
Filling and tasty with a mild nutty flavour, sunflower seeds are rich in Vitamin E, which protects us from cell damage and supports healthy skin growth. They also contain copper, which our bodies use to produce melanin to protect from UV damage, and beta-carotene which makes skin less sensitive to the sun.
Apples
Apples don’t just keep the doctor away! They’re packed with vitamin C, which is involved in collagen production, keeping your skin soft and supple. Apples also contain vitamin A, which helps immature skin develop into mature and functional tissue, and can also reduce the risk of skin cancer.
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