July is the month when the sun is at its strongest, and we need to take care of our skin. Many of us love to bask in the sun's rays, and at the same time, there's no doubt that excessive sun exposure can lead to skin damage and accelerated aging. Fortunately, there are steps you can take to protect your skin and even repair damage from past bad sun habits.
Guidelines on how to protect your skin from the sun:
In reasonable doses, sunlight supports natural immunity, promotes skin growth and healing, and stimulates the "happy" hormone serotonin. Exposure to sunlight for 15 or 20 minutes a day allows the body to produce vitamin D and helps synthesize the pigment melanin, the skin's natural sunscreen.
It is important to be cautious when exposing yourself to the sun and not to avoid it completely unless you have a condition that requires you to stay out of the sun. You can gradually extend your sun exposure to an hour a day, avoiding the peak hours between 10 AM and 3 PM, when the sun is hottest and therefore dangerous for your skin. Always be careful during peak hours, covering yourself with light clothing, and if you choose to be in the sun then, use sunscreen.
How to eat to protect your skin:
Certain eating habits can improve the appearance of your skin. Reducing saturated fats found in meat and dairy products; increasing essential fatty acids through regular consumption of fish, nuts, avocados, and olive oil; increasing the intake of red or orange fruits and vegetables rich in antioxidants (called flavonoids) can reduce the risk of sunburn and contribute to improving the appearance of your skin.
Studies show a connection between skin aging and excess sugar and simple carbohydrates. These foods cause an increase in blood sugar and insulin levels, which cause inflammation and contribute to the appearance of wrinkles and aging. Stable insulin levels can be maintained by a balanced diet with healthy fats, proteins, and low glycemic carbohydrates (oats, beans, sweet potatoes, green vegetables, or rye) at every meal and snack. Perfect lunch and dinner should contain one-third salad (with olive oil), one-third grilled, steamed, baked, or stir-fried vegetables, and one-third lean protein (about the size and width of your palm).
Nutritional supplements for healthy skin:
There are nutrient supplements you can take to keep your skin healthy and beautiful.
- Vitamin C is a powerful antioxidant and aids in collagen synthesis. Essential for tissue repair and a healthy immune response, the typical dose is 500-3000 mg per day.
- Zinc is an antioxidant essential for tissue and wound repair. Aim for 15-50 mg per day, but no more than 100 mg.
- Vitamin E is another antioxidant that can help reduce harmful effects on the skin.
- Vitamin A plays a role in maintaining good skin appearance.
- Omega 3 fatty acids are natural anti-inflammatory and highly moisturizing agents for the skin. In addition, they are beneficial for the heart, brain, and eyes. The ideal amount is 2-4 grams per day.
Supplements that help restore damaged skin:
- Coenzyme Q10: CoQ10 has been shown to reduce the appearance of wrinkles, as well as improve the skin's resistance to oxidative stress from UV radiation and, when applied long-term, can reduce the appearance of crow's feet.
- Vitamin C: Vitamin C can increase collagen production in the skin, promote skin cell growth, and aid skin regeneration.
- Vitamin A: Topical products containing natural forms of vitamin A (retinol, retinaldehyde) or vitamin A derivatives (called retinoids) are beneficial for sun-damaged skin. These products also slow down the aging process. Vitamin A is an effective and well-tolerated supplement for photo-damaged facial skin and reduces fine and large wrinkles, acne, liver spots, and surface roughness.
Don't forget to drink water!
The most important component in the skin's summer arsenal is reverse osmosis water. We can dehydrate very quickly in the sun, which can make us look older very quickly. Drink at least two liters of water every day, and even more if you exercise.
In its desire for daily health care, Fitofarma EOOD developed the Fitodermin product, containing high-quality ingredients to maintain healthy and beautiful skin in every season!
Let's get ready for summer!
