Improve your Sun Tolerance with Real Food

Do you need another reason to start eating real food? Got one for you... better tolerance to the sun and a better tan. I do not believe that sunscreen alone is the answer to skin cancer because despite the highest rate of sunscreen use in history, skin cancer rates are still increasing. Our extensive use of sunscreen and fear of the sun have left us with a vitamin D deficiency, which only exacerbates our sun intolerance.

 Take a look at this list of foods, behaviors and supplements and see what might be helpful for you to improve your sun tolerance.

#1 EAT HEALTHY FAT.  Give your body the proper building blocks for healthy skin by eating healthy fats that include: monounsaturated (olive oil and avocado), saturated (coconut oil and animal fats) and omega 3 fats (fish).  Consuming foods rich in omega 3 fatty acids inhibits inflammation in the skin caused by UV radiation, and may even reduce the risk of skin cancer.  Limit omega 6 fats by avoiding seed oils to enhance the benefits you get from omega 3 rich foods.

 #2 AMP UP YOUR ANTIOXIDANTS.  Antioxidants help reduce inflammation and free radicals (which are dramatically decreased when you stop eating grains, sugars, and omega-6 oils). Research has shown a strong protective effect of antioxidants against sunburn and skin damage and they also can reverse damage from overexposure to UV rays.  Consuming a variety of vegetables is a well know source of antioxidants.  Cholesterol is also a powerful antioxidant, as are the fat-soluble vitamins A, D and K2 so eat up your grass-fed animal proteins. And even REAL FOOD “treats” like berries, chocolate and coffee are packed with antioxidants. 

 #3 OPTIMIZE VITAMIN D.  Vitamin D from the sun gives us health-promoting co-products – including sulfate, which protects the skin from ultraviolet damage, strengthens the immune system, helps prevent cancer and heart disease and helps the body process toxins; and melanin, an antioxidant that can destroy DNA damaging free radicals. Melanin is the dark pigment that we get when we tan.  It is produced to shield the skin from further UV exposure by providing a type of barrier which is why dark skinned people need more sun that those with fair skin to get the same amount of Vitamin D. When the body has enough Vitamin D, it will start producing Melanin to keep from getting too much.  There is evidence that optimizing Vitamin D levels through sun exposure and even through supplementation will help the body produce melanin faster and retain it longer.  This produces a sunburn protecting effect and improves your ability to tan.

 #4 PRACTICE RESPONSIBLE SUN EXPOSURE.  We have all heard the terms UVA and UVB rays but what do they really mean?  UVB are the ones that stimulate vitamin D production and melanin, which causes us to tan.  The cascade from tanning to burning is prompted by UVB.  UVA penetrate into the deeper layers of the skin and cause more damage to the skin cells than UVB.  UVA causes oxidative damage, which can lead to photoaging, including wrinkles and collagen loss.  UVA does not cause us to tan or burn as UVB does; in fact, it actually causes damage to our melanin-producing cells which is why it is associated with malignant melanoma (the deadliest form of skin cancer).

 Here is the most important distinction between UVB and UVA rays: sunscreen and windows can easily block UVB and their effects including sunburn and vitamin D production but it does not block UVA. So, with sunscreen and windows we are not getting the signal to get out of the sun that UVB rays give us.  Responsible sun exposure means that you listen to your body and when you get the signal from UVB, find shade or cover up with tight-woven clothing to block the sun. 

 #5 SUPPLEMENT WISELY.  Here are a few supplements to try in addition to your real food diet:

·     FERMENTED COD LIVER OIL/BUTTER BLEND- This real food supplement not only provides some omega 3 fatty acids but vitamin A, D and K2.  It is a powerhouse supplement!

·     VITAMIN C – A potent antioxidant and immune system booster too.

·      COCONUT OIL – The medium chain triglycerides and saturated fats are easily utilized for skin formation and protection against burning.  You can add ¼ cup melted oil to your morning coffee or tea or just use extra in your cooking throughout the day.

·     ASTAXANTHIN- A highly potent antioxidant which research shows acts as an internal sunscreen. It’s also supposedly an anti-aging supplement.

Has this article been thought provoking?  Are you going to try anything new in your sun care regimen?  If so, what?