Staying in the sun for extended periods, especially without protection, raises the risk of dehydration, sunburn, skin cancer and eye problems. An endocrinologist, nutritionist and SOLGAR specialist, Elvina Binatova, shared with socialbites.ca practical tips for a healthy tan paired with solid protection.
The expert notes two kinds of ultraviolet (UV) rays: soft and hard. Both can damage collagen in the skin, so it’s wise to prepare the skin before prolonged sun exposure to minimize UV harm and maintain skin health.
In addition to sunscreen, several nutraceuticals can support this effort. To prevent hyperpigmentation, it helps to avoid folate, B12 and B3 deficiencies. For very dry skin, incorporating PUFAs and vitamins A, E, and zinc through the diet is advised, with ample hydration. Yet, it is important to remember that taking too much vitamin A can dry the skin. Poor skin turgor often signals insufficient water intake and a lack of vitamin B2.
The doctor emphasized the daily importance of adequate protein, noting its role in transporting nutrients through the body. Without enough protein, it makes little sense to overload the body with vitamins and minerals.
Vitamin A supports skin protein synthesis and the repair of skin and mucous membranes, including keratin and collagen. It helps shield the skin from UV damage, reducing bacterial presence in glands and on surfaces. It also contributes to photoaging defense by stimulating collagen creation and supporting its deposition in the upper layers of the skin, while limiting UV-triggered expression of certain matrix-degrading enzymes. Antioxidants alone do not suffice; vitamin A should be used alongside vitamins C and E, plus selenium, to maximize protection. Vitamin E concentrates in the deeper layers of the outermost skin shell, and topical vitamin E can improve skin hydration and guard against UV-related damage. Vitamin C plays a key role in collagen synthesis and supports antioxidant activity in multiple stages, all of which bolster skin resilience under sun exposure, the endocrinologist explained.
Cornerstone sun protection also includes sunscreen use. Ferulic acid, derived from cinnamic acid, is often included in UV-blocking formulations. It acts as an antioxidant and helps prevent photoaging. When paired with vitamins E and C, it can provide enhanced, combined photoprotection.
Hydration remains a fundamental pillar. Water is essential for maintaining proper skin moisture and staving off aging and dryness. Bodily water needs shift with age, sex, health, and climate. In addition to drinking fluids, moisture can be supported by consuming water-rich fruits and vegetables such as watermelon, pears, lettuce, celery, cucumber, cauliflower, and broccoli. For skin hydration, topical products containing uric acid and hyaluronic acid can be beneficial when used as directed, the doctor noted.
Looking ahead, many readers may wonder how to select the right sunscreen for real-world use, balancing protection with skin needs and lifestyle. The expert guidance emphasizes a combination approach: protect the skin from UV exposure, nourish it from within with a balanced diet, and support moisture with both internal and external hydration strategies. This integrated plan can help anyone enjoy sunny days more safely while supporting skin health over time, as discussed by the medical professional. [Source: Elvina Binatova, endocrinologist and nutritionist]