Introduction

With the summer season finally showing its true colours, it is time to roll up your sleeves and take the measures necessary for protecting yourself from the scorching heat of the sun. 

With summer, comes a wide variety of skin and health issues. But here is the conflict, it is also the season when you can finally flaunt your beach body.

So, what can be done about it? Rule number one is to be aware. Being aware of what is good and what is not for your body and what are the symptoms of some common summer-related health issues is essential. Rule number two is to eat healthily and take care of your skin internally. And lastly, rule number three is to take care of your skin and body externally. 

Temperature fluctuations may prompt a change to your skin. For some, winter brings dry skin and exacerbates conditions like eczema and psoriasis, while the humidity of summer can make skin look very oily, UV protection is very crucial in summers.

Dr. Ashish Bajaj – M.B.B.S, M.D.

Skin healthy food items to eat during summer

Summer is a tricky season. It is a season when you can enjoy most of the outdoor activities while it is also the season when you have the maximum chance of falling sick. Nourishing your body with the essential nutrients in adequate quantities is very important to boost your immune system and improve your overall well being.

 Eating clean and healthy is also known to provide a natural youthful glow, as a result of all your organ systems working efficiently. Below are some skin healthy food items that you can enjoy during the summer season.

• Fresh fruits and vegetables– Include a variety of seasonal fruits and vegetables in your diet. Try to consume whole fruits instead of juices or shakes. You can try a variety of salads to start your meals- Tomatoes are an extremely good source of beta-carotene and the antioxidant lycopene. They are also rich in Vitamin C. Consuming tomatoes may strengthen the skin’s barrier against sun-related damage and improve the texture of the skin. 

• Green Tea- Organic green tea is antioxidant-rich and helps in neutralizing the harmful free radicals of the body. Incorporating green tea into your diet helps maintain healthy skin and youthful radiance. 

• Coconut – Coconut oil, coconut water and coconut smoothies are some super healthy options that you may include in your diet. Coconut is known to reduce fine lines and wrinkles and helps keep the skin hydrated naturally. It may also help rebuild the damaged tissues of the skin.

• Ginger- Ginger is a rich source of the nutrient zinc, which helps control the hormones responsible for oil production in the skin. A healthy oil production maintains the elasticity of the skin and keeps acne at bay.

• Green Leafy Vegetables- Green leafy vegetables like broccoli, kale and lettuce help slow down the ageing process and protect the skin from sun damage. They are also high in water content and keep the body hydrated.

• Omega 3 fatty acids- Flax seeds, chia seeds, walnuts and – Salmons are rich in Omega 3 Fatty acids essential for maintaining healthy hair, nails and skin. Regular consumption of these keeps the skin supple and nourished. It is also known to reduce inflammation and itchiness in the case of skin ailments like eczema and psoriasis.

• Bell Peppers- Bell Peppers not only look beautiful in salads but also improve the flow of blood to the skin. They may reduce acne breakouts and maintain clear, healthy skin. 

• Sweet Potatoes- Sweet potatoes are rich in Vitamin A, extremely helpful in reducing summertime skin dryness when moisturizers can feel quite heavy on the skin. It is also a great alternative to normal potatoes, due to its low-calorie content. 

Sunscreen and Hydration are 2 most important things.  During the long days of summer, when the sun’s rays are the most intense, exposed skin is more susceptible to the effects of photoaging, or the premature aging of skin cells caused by ultraviolet (UV) light. In fact, as much as 90% of the visible signs of aging on your skin are a result of sun or UV exposure. This makes sunscreen most important skin care regimen in summer.

Dr. M.G. Kartheeka, MBBS, MD

Also Read: Sun Baths: Unveiling the Science-Backed Benefits and Risks

5 Tips to take care of your skin during summer

There are several habits you can adopt to keep summertime skin woes at bay. Let us explore some ways we can keep our skin healthy during summer.

1. Apply sunscreen- Applying sunscreen with a minimum SPF of 30, generously to all the exposed parts of your body is essential to protect your skin from the harmful ultraviolet rays of the sun. Apply sunscreen for at least 15-20 minutes before stepping out in sun. Do not forget to reapply sunscreen every 2 hours as it wears off with time.

2. Wear clothing appropriate for the season- Wear loose clothes made of breathable fabric and cover up as much as possible. 

3. Stay hydrated- Drink plenty of water and other fluids (coconut water, lemonade, buttermilk) to make up for the loss of water through perspiration.

4. Avoid too much sun- Try to keep out of the harsh rays of the sun as much as possible as too much exposure can cause sunburns, rashes or even skin cancer. Try to avoid direct sunlight during the peak hours of 11 AM to 3 PM.

5. Follow CEM- Cleanse, exfoliate and moisturize your skin regularly to maintain healthy skin.

The key to healthy and supple skin during the months of summer is to consume nutritious seasonal fruits and veggies and follow a summer-friendly skincare regime. Avoiding too much sun exposure, staying hydrated and taking care of your skin will certainly let you flaunt that youthful glow! 

Also Read: Ice Bath Benefits: Immersive Research Into a Cool Therapy

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