Eat Your Sunscreen! How to Make Your Skin More Resistant to UV

EAT YOUR SUNSCREEN?

No, not literally!

Did you know that up to 80% of skin aging is caused by UV rays? Sunscreen is great BUT there is so much more we can do by focus on both internal and external strategies when looking to help strengthen your skin’s natural defenses against UV radiation.

While you can’t completely prevent UV damage, the methods in this post can help minimise the harmful effects and strengthen your skin’s defenses over time.

what you eat — diet really DOES make a difference!

Antioxidants: Foods high in antioxidants help fight free radicals produced by UV exposure. Focus on:

• Vitamin C (citrus fruits, strawberries & peppers)

• Vitamin E (nuts, seeds & leafy greens)

• Beta-carotene (carrots, sweet potatoes & spinach)

• Polyphenols (berries, green tea & dark chocolate)

Omega-3 Fatty Acids: these healthy fats can help reduce inflammation & skin damage caused by UV rays. Found in fatty fish like salmon, flaxseeds, and walnuts.

Lycopene: A carotenoid found in tomatoes (higher in tomatoe juice and sauce!) and watermelon, lycopene may help protect skin from UV-induced damage.

One glass of tomato juice a day gives the biological equivalent to SPF 5 (PMC5506060).

supplements

Some supplements may boost your skin's resilience to UV radiation.

• Green Tea: Green tea contains a large quantity of polyphenols, which have powerful antioxidant properties. Research has shown (PMC10878235) that these polyphenols can help to track down and isolate free radicals, and limit their potential to harm your tissue. Polyphenols also have a high content of catechins, which are antioxidants by nature and function as anti-inflammatories.

• Astaxanthin: A potent antioxidant, studies suggest it may help reduce UV damage and improve skin elasticity.

• Resveratrol: an antioxidant found in red grapes that can help reduce inflammation and combat free radicals.

• Vitamin D: While vitamin D is produced by your skin in response to sunlight, high doses of vitamin D can reduce the inflammatory response to UV radiation, so focus on getting adequate amounts from diet or supplement.

topicals

• Niacinamide (Vitamin B3): Known for its anti-inflammatory properties, niacinamide can help protect the skin barrier and repair damage from UV exposure.

• Retinoids (Vitamin A derivatives): Regular use can help boost collagen production and improve the skin's ability to repair itself. Choose a retinal not retinol, it has less side effect, is 11 x faster acting, and is safe for sensitive skin.

• Hyaluronic Acid: While not directly UV-protective, hyaluronic acid can keep your skin hydrated, which helps maintain its strength and barrier function.

habits

• Moisturise: a hydrated skin barrier is more resilient to environmental stressors like UV rays.

• Vit C Serum: Acts as a powerful antioxidant to neutralise free radicals and reduce the effects of UV damage. Apply a few drops to clean skin daily before using sunscreen.

• Repair + soothe post-sun: After sun exposure, apply soothing and repairing products like aloe vera or my DIY after sun spray containing antioxidants to calm your skin.

lifestyle

• Avoid Sunburns: seems obvious but we know repeated sunburns significantly increase the risk of skin cancer and premature aging.

• Healthy sleep and stress management: chronic stress and lack of sleep can impair your skin’s ability to repair itself, so prioritise good rest.

• Stay Hydrated: well-hydrated skin is more resilient and better able to repair itself after UV exposure.

• Build natural melanin protection: gradual sun exposure can help your skin produce melanin, a natural UV shield. Spend short periods in the sun during non-peak hours (early morning or late afternoon) and increase exposure slowly while avoiding burns.

DIY: after sun spray

ingredients

• 250ml spray bottle

• 3 Tbsp clean 100% aloe vera gel

• 5 drops Frankincense essential oil (cell regeneration and anti inflammatory)

• 5 drops Lavender essential oil (soothing and anti-inflammatory)

• 5 drops Peppermint essential oil (cooling)

• alcohol free organic witch hazel or rose water

directions

• Add all ingredients to a 250ml spray bottle and top with water

• SPRAY liberally post sun exposure!

My favourite serums

1. Hyaluronic Marine Serum (firm, hydrate, maintain skin elasticity, smooth fine lines).

2. Vitamin A Elixir - 100% botanical-Retinal (not retinol).

3. Vitamin C Elixir - richest natural source of bioavailable Vit C. USE CODE "NOURISHEDANDVIBRANT" for 20% off.