Summer thoughts on your health

August 11, 2025

The sun on your skin

After a long and cold winter, we are all craving some consistent sunshine. We all find it easier to become more active, get outdoors more often and eat more fruit and vegetables. There are a few things we need to be mindful of to ensure we enjoy a safe, healthy and fun summer.

The first thing is sun protection. While it’s important to maintain healthy vitamin D levels, it’s also important to protect your skin from prolonged exposure to the sun to avoid skin cancer and premature aging. The best way to do that is, you guessed it, sunscreen! Let’s talk about the different kinds of sunscreens:

Chemical: Contain organic compounds like oxybenzone, avobenzone, and octinoxate, which absorb UV radiation and convert it into heat, which is then released from the skin. These sunscreens tend to be easier to apply without leaving a white residue, but they can sometimes cause skin irritation, particularly for those with sensitive skin or conditions like acne, rosacea, and eczema.
Mineral: Contain inorganic compounds such as zinc oxide and titanium dioxide. These ingredients sit on top of the skin and physically block UV radiation. Mineral sunscreens are less likely to cause irritation and are often recommended for those with sensitive or reactive skin.

When wearing sunscreen, always look for one that says, “broad spectrum,” meaning it protects against both UVA and UVB light, and one that boasts an SPF of 15 or higher. Both UVA and UBA can damage our skin. In addition to choosing the right sunscreen, incorporating other sun protection strategies can greatly enhance your skin health during the summer. Wearing protective clothing, seeking shade during peak sun hours, and remembering to reapply SPF every two hours when outside can also be effective strategies.

Diet

In terms of improving skin health from the inside out, diet plays a crucial role. Here are some antioxidant-rich foods you might want to consider adding to your plate to improve skin health this summer. When in doubt, fruits, vegetables, nuts, and seeds are the way to go!

Berries (strawberries, raspberries, blueberries, blackberries)
Green tea
Salmon
Dark green vegetables (kale, collards, romaine, broccoli, spinach, bok choy)
Red and orange vegetables (carrots, tomato, sweet potato, bell peppers)
Nuts and seeds (walnuts, sunflower seeds, pecans, almonds, pumpkin seeds)

Water

I can’t stress enough the importance of staying hydrated. Even mild dehydration can cause symptoms. If you find it difficult to drink water, here are a few reasons to start being consistent with your water.

Weight management: Water has been shown to decrease your intake of food if you tend to eat more calories than you need.

Circulation: Blood volume is made up of 92% water. If you are dehydrated your blood volume decreases and your circulation slows down which can lead to cold hands and feet.

Memory: Mild dehydration can affect your memory. A few glasses of water per day can improve your cognitive function and mood.

Joint Pain: The cartilage in your joints contains 80% water. Staying hydrated keeps your joints more lubricated and keeps the “cushion” between your joints healthier.

Kidney Stones: Many of us know how painful kidney stones can be. Drinking water can dilute the minerals in your kidneys and decrease the chances of kidney stones.

Temperature regulation: When we are dehydrated our body stores more heat. This lowers your ability to tolerate hot temperatures. Being well hydrated will decrease the risk of sun stroke.

Digestive function: There is nothing like water to keep your system regular and even if you have no problems with regularity, you will remove wastes more efficiently with adequate water. Keep a water bottle on hand as a visual reminder to drink water throughout the day.

Have a healthy, safe and fun summer.

Glenna Calder, Naturopathic Doctor