Eat Smart to Fight Sun Damage: 10 Diet & Protection Tips

Diet plays a crucial role in skin health, it not only improves skin condition, but also prevents a variety of problems such as acne, aging or inflammation. Recently, another study has found that a reasonable diet can help prevent sun damage to the skin.

Nutrition in food has a “barrier effect” on the skin

A study conducted by Universiti Kebangsaan Malaysia and published in the journal Nutrients confirmed that flavonoids (catechins and quercetins), as well as nutrients such as carotenoids, are able to provide protection to the skin against the effects of UV radiation, which are found in common foods such as tomatoes, carrots, grapes, etc.

In addition, certain nutrients have a “barrier effect” on the skin and should be incorporated into the daily diet, especially in summer. Vitamin B contained in foods such as chicken and nuts 3 , is very suitable for preventing solar allergies; and the antioxidants in fruits and vegetables such as carrots and oranges can resist free radicals like protective shields.

In the study, experts also recommended a range of essential foods that help maintain skin health and increase its resistance to sun damage. These include deep-sea fish (such as salmon, mackerel, sardines, etc.), green tea, avocado, nuts with sunflower seeds, tomatoes, dark chocolate, etc. There are also foods that can negatively impact skin health. For example, alcohol may aggravate the appearance of wrinkles, pigmentation and acne due to its strong irritation; processed and fried foods can dehydrate the skin and accelerate the formation of wrinkles; excessive intake of salt and consumption of red meat, processed meat and sugar, can cause damage to the skin because they destroy the skin barrier function and make it more susceptible to sun damage.

Eating a healthy diet is more effective than applying a mask

The relationship of diet to skin has been confirmed by previous studies. A study conducted by scholars at the University of Michigan in Ann Arbor, USA, found that eating a healthy diet is much more powerful than applying a facial mask and can maintain health and youth on cells. A healthy diet here is eating lots of fruits, vegetables, whole grains, and vegetable proteins, then limiting processed meats like sodium salt, sugar, red meat, and ham and bacon.

A prospective, observational cohort study of more than 20,000 people published in the Journal of the American Medical Association Dermatology showed that people who love acne often eat unhealthy diets and eat more fat and sugar. Research found. People with acne consume more milk, sugary drinks, snacks, fast food, fatty foods, and sugary foods, while meat, fish, vegetables, and fruits are less.

Allergic dermatitis has also been linked to salty eating, a study by the Technical University of Munich in Germany found. The researchers found that patients with atopic dermatitis had higher levels of sodium in their affected areas, and tests showed that patients had more than 30 times higher levels of sodium in infected skin than healthy skin.

Sun protection also needs to be done with necessary protection

Of course, summer sun protection, in addition to a healthy diet, must have proper protection.

The “Expert Consensus on Skin Sun Protection” issued by the Dermatology and Cosmetology Development Working Committee of the Dermatologist Branch of the Chinese Medical Doctor Association recommends:

1. The ultraviolet index (UVI) is an indicator of the intensity of ultraviolet light. UVI is generally highest at noon, and late spring and summer are the seasons with the highest UVI. When the ultraviolet index (UVI) ＜2, no sun protection is required. For general outdoor activities, use covert sun protection such as clothing and hats, umbrellas, and sunglasses, and try to avoid direct exposure of the body surface to the sun.

2. When choosing a sun hat, the side length of the brim should preferably be more than 7.5 cm.

3. For sun protection clothing, it is recommended to choose fabric products marked with a UV protection factor (UPF) ＞25, long-wave UV transmittance＜ of 5%.

4. You should choose a sun visor that covers all the ultraviolet rays, and the mirror surface should be wide enough to completely cover the eyes and eyebrows. The lens should be dark, but not too deep to affect the vision.

5. Sunscreen cosmetics, most skin diseases are related to both long and medium wave UV rays, you should try to choose broad spectrum sunscreen products. When purchasing, look for the national makeup special number and logo sun protection factor (SPF).

6. Application method: Apply the product 15 minutes before going out. General products need to be applied repeatedly every 2 to 3 hours, and the amount of application should be 1 cent size product applied to the whole part.

7. Sunscreen products are required on all exposed parts of the body. Especially for people with thin hair on the top of their heads and exposed auricles, pay special attention to applying it.

8. Infants and young children can sunbathe 1 to 3 times a day for about 10 minutes each time, but they need to avoid the strongest ultraviolet rays from 10:00 am to 4:00 pm.

9. ＜It is not recommended to apply sunscreen products to babies under 6 months old. From 6 months to 2 years old, you should still cover yourself with clothes and protect yourself from the sun. It is not advisable to stay in the sun for a long time.

10. Ban ＜18-year-olds on tanning products.

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