Heal the Burn: How Nutrition Affects Sun Protection
While complete sun abstinence is unlikely for most of us, sun "awareness" and proper sunscreen use are the most important things you can do to prevent sunburns and reduce your risk of skin cancer. There is growing evidence that the foods you consume may influence risk and offer some protection.
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Co-authored with Jill Parnell
It's a beautiful Summer day. The sun is shining and you can't wait to get outside to go for a walk/bike ride/yard work/etc. You've got your summer clothes on, a hat and some shades... but what did you forget? Sunscreen... and you are going to pay the price the later! How many of us underestimate the strength of the sun or just how easy it is to get a nasty sunburn?
Fewer than 30 per cent of us regularly put sunscreen on all exposed skin -- that means face and arms, legs, etc. No wonder the internet abounds with cringe-worthy pictures of quite-literally-beet-red, blistering and peeling sunburns! According Consumer Reports, less than half of major sunscreen brands actually have the SPF they claim too. Is there anything else you can do to protect yourself from a painful sunburn, and by proxy reduce your risk of skin cancer? Is there a role for nutrition?
Just what exactly is a sunburn? Radiation damage to skin cells caused by UVA and UVB rays (and maybe infrared) -- the classic "lobster" red, painful skin is caused by inflammation and increased blood flow, and may also be accompanied by headache, nausea, chills, and in severe cases, blisters. Yikes!
But just because you cannot see a sunburn doesn't mean the solar rays are not damaging your skin. Rays penetrate the skin's surface damaging DNA and suppressing immune response -- wrinkles and premature aging on the minor side of the damage-spectrum, and increased risk of skin cancers like basal- and squamous-cell carcinomas and melanoma. In fact, having five or more significant sunburns (medical term: UV-induced erythema) between the ages of 15 to 20 years increases the risk of skin cancer 70 - 80 per cent (Usher-Smith et al., 2014)!
Risk of sunburn depends on several factors like age, skin tone, sun intensity and how long you are in the sun for. While complete sun abstinence is unlikely for most of us, sun "awareness" and proper sunscreen use are the most important things you can do to prevent sunburns and reduce your risk of skin cancer.
Here are some of the nutritional compounds that have been tested in clinical studies:
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There are other nutrients frequently cited as protecting against sunburn like vitamin D, garlic, genistein (soy products), and resveratrol (wine and grapes) BUT clinical studies in humans have yet to be conducted.
If you are unfortunate enough to experience a sunburn, there's no overnight "cure" -- you'll have to ride out the discomfort -- BUT you may be able to expedite healing with topical treatments (some are in your fridge!) and your diet. The antioxidant and anti-inflammatory foods above will help, but make sure you are also drinking plenty of waterand getting enough protein. It may also be prudent to pop a multivitamin-mineral, a probiotic and additional vitamin C while you recover.
Our advice? Though far from conclusive, there is growing evidence that a healthy diet rich in antioxidants offers some photo-protection. Unfortunately, a lot of the supplements seem promising but doses are extremely high and findings have yet to be replicated. Our conclusion: there is no magic combo of foods or nutrients that will allow you to bake in the sun without consequences! We suggest going with food first - there's good evidence for vitamins C/E and carotenoids like beta-carotene and lycopene, so stock your kitchen with lots of fresh produce, especially bright reds and oranges.
In the meantime, we suggest you take a cue from the skin cancer capital of the world, Australia, with Slip! Slop! Slap! Being a notorious "burner" myself, I have suffered through many sleepless nights with burning hot skin. Thankfully, vanity has given way to wisdom - sunscreen, hats and shade are now a part of the repertoire too. The Canadian Cancer Society has some good tips here.
Wear good sunscreen on ALL exposed skin, not just your face.
Put on a hat -- it's a stylish accessory that might protect you from cancer. No sandals can say that.
Cover up and find some shade. Sometimes the best offense is a good defense.
Do not fake and bake! There is a ridiculous abundance of research indicating a significantly increased risk of skin cancer with indoor tanning, particularly if tanning occurs < 25 years of age (Wehner et al., 2012).
ALSO ON HUFFPOST:
Your Essential Sunscreen (and Skin Cancer Prevention) Guide
Choosing the Right Formula(01 of04)
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Sunscreens come in two forms: Physical sunscreens, such as zinc oxide and titanium dioxide, are minerals that sit on the skin's surface and reflect the sun's rays like tiny mirrors. Chemical sunscreens, such as avobenzone and oxybenzone, work like little sponges to absorb and neutralize solar energy. Physical blockers can deflect both types of rays: UVA and UVB. Chemical ingredients may defend against only one or the other. Look for broad spectrum on the label to make sure the product you use covers both.
There are pros and cons with each form. While physical blockers very rarely cause an allergic reaction, a small percentage of the population is allergic to avobenzone or oxybenzone, according to Darrell Rigel, MD, clinical professor of dermatology at New York University Langone Medical Center. "The main problem with physical sunscreens is that they tend to be less water-resistant," Rigel says. "You put them on and go in the pool or sweat, and they can just run off." If you're the sporty type, select a chemical sunscreen, which is more likely formulated to resist water and perspiration. No matter what kind you end up choosing, "you need at least an SPF 30 every day," says Rigel.
Making Sure Your Sunscreen Works If dermatologists could tell you one thing about the way you apply sunscreen, it's this: You're skimping. To shield your face and body adequately when you're outdoors, experts say you need a full ounce of sunscreen (equivalent to a shot glass). And you need to reapply that amount every two hours -- more often if you're getting wet. (Water-resistant sunscreens are rated for 40 or 80 minutes -- check the label. After that, it's time for another coat.) So even if you're spending only a long weekend in Bermuda, a couple of TSA-approved bottles won't cut it. When your day is spent mostly indoors, it's OK to say "one (coat) and done." "You still need an SPF 30, but you can put it on in the morning and not reapply unless you go out for errands," says Rigel. (credit:Sabine Villard/Trunk Archive)
Stop! Now Read This(02 of04)
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If you've got skin, the following applies to you.
There are two types of skin cancer. Nonmelanoma -- basal cell or squamous cell carcinoma -- usually looks like a little pimple or sore, may also bleed and doesn't go away after a few weeks. "Anything that's bleeding, scabbing, crusting and not healing needs to be checked by a dermatologist," says Lisa Chipps, MD, assistant clinical professor of dermatology at Harbor-UCLA Medical Center. Melanoma is a potentially deadly form that often shows up as an irregular mole. Follow the ABCDE guide. If your spot fits any of the descriptions below, get yourself to a dermatologist, stat.
Asymmetry: one side is different from the other Borders: scalloped or irregular edges Color: multiple shades instead of a uniform brown hue Diameter: larger than a pencil eraser Evolving: anything that changes in size, shape or color over time
Special Alert Attention, darker-skinned women: You are more susceptible to a specific form of melanoma that tends to develop on palms and soles, says Carlos Charles, MD, clinical instructor of dermatology at Weill Cornell Medical College. It may also appear as a linear pigmented band on the nail bed, so check those areas regularly. (credit:Gillian MacLeod)
The Best Defense(03 of04)
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Don't leave the house this summer without one of these ten hardworking bodyguards.
What's the best sunscreen? "The one you'll wear every day -- as long as it's broad spectrum and at least SPF 30," says Chipps. "You have to like the texture, or you aren't going to use it. It's a personal preference, and finding yours may take some trial and error."
Won't sunscreen make my oily skin break out? It's not the sunscreen agents causing your pimples; it's the formula, says Rigel. If blocked pores are a problem, look for OIL-FREE or NONCOMEDOGENIC on the label.
Is the SPF in my makeup enough? That would be a resounding no, say dermatologists. "If you wear a thick coat of foundation all over your face, then maybe," says Chipps. "But most people don't -- they apply a thin layer and put on only a little extra if they're covering a blemish." If you want to thwart the rays, first smooth on a lightweight sunscreen, then put on your makeup. (credit:Ridofranz/iStock/Thinkstock)
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