Summer has finally arrived! All those glorious outdoor activities we enjoy under the sweet summer sun are just waiting for us—kayaking along the Hudson, hiking the Catskills, tending to the tomatoes in the veggie garden. Yet, as we all know, long hours in the blazing sun can have long-term effects on our skin. The two main concerns are risk of skin cancer and premature aging, which increase as exposure to ultraviolet radiation (UV) does.
In addition to using sunscreen, there are many ways to help prevent skin cancer and sun-enhanced skin damage. Some of our best defenses against the sun’s negative effects can be found all around us, including in the bedroom closet, the kitchen spice rack, the table’s fruit bowl, and the local natural food or herbalist store.
Timing is everything
The sun’s rays are at their most potent between the hours of 11am and 4pm. Stephen Weinman, MD, of Essence Medispa in Highland, reminds us that the sun of our childhood is much different than that of today, because ozone depletion allows more UV to get to us. To get the point across that radiation is real, he says, “I like to tell my patients to picture the sun as an enormous x-ray machine. When the sun is high in the sky during these peak hours, you are getting bombarded with rays.” For your skin’s sake, plan your outdoor activities to avoid the period of 11 to 4 whenever possible. If you do go out during these peak hours, minimize your time in the sun. Seek shade under a lovely old oak, a big umbrella, or a protected porch. Remember, too, that clouds do not guarantee protection, as ultraviolet radiation is only partly hindered by them. Reflections off water (and snow) add to sun exposure.
The screen is still the thing
According to M. Sara Rosenthal, PhD, in her book, Stopping Cancer at the Source, “Many of us don’t even understand sunscreen or how to apply it properly. And sunscreen is crucial. In fact, some have estimated that if sunscreen is used regularly in the first 18 years of life, the lifetime risk of nonmelanoma skin cancer would be reduced by an impressive 78 percent.” Nonmelanoma skin cancers (e.g., basal cell carcinoma and squamous cell carcinoma) account for about 90 percent of skin cancer cases in the US; melanoma is much less common but still accounts for some 8,000 deaths a year.
Whatever your age, it’s never too late to become sunscreen savvy and put your knowledge into practice. Don’t count on a suntan or a naturally dark skin tone to protect you. True, light-colored skin burns more easily and lighter-skinned individuals are more prone to developing skin cancer. But skin cancer can afflict darker-skinned people too, and all shades of skin are subject to sun damage.
Choose a sunscreen with natural ingredients and the fewest manmade chemicals, other than those that do the ultraviolet blocking. Seek out the ingredients zinc oxide and titanium dioxide, which protect against UVA and UVB rays without harmful side effects. The term “broad spectrum” on the label assures you that the sunscreen offers protection from both types of rays. Select an SPF (sun protection factor) of at least 15. The numerical SP value comes from laboratory studies, and reflects how long the product extended the time that people can be exposed to ultraviolet radiation (of type-B rays) before burning. SPF 30, for example, would protect a person who burns in 10 minutes for 300 minutes, or 30 times longer—theoretically, that is. In practice, everyone’s skin is different, and so are the exposure conditions.
Dr. Weinman recommends using an SPF of 45 or even 60, especially if reapplying isn’t your summer forte. “There are also higher grades of sunscreen which will cost more but will give you antiaging and additional sun protection. At Essence Medispa, we offer sunblock infused with concentrated amounts of copper, as copper is known to rejuvenate the skin and aid in wound healing.”
Apply your sunscreen 20 minutes before going out and reapply approximately every two hours—more often if you’re sweating, swimming, or showering. Use it generously: A little drop that rubs in immediately isn’t going to work. And if you’re wearing little covering, such as a bikini, enlist a friend to help you get to those hard-to-reach places. You may even need sunscreen while driving: Studies have documented more skin cancers on the left side of the body among people who drive a lot, especially with windows down, . (Windshields typically block UVA and UVB, but side windows only block UVB.)
Lotions, potions, and cutting edge medical treatments
Dr. Tom Francescott, a naturopathic doctor in Rhinebeck, is an avid advocate of neem lotion for skin health. “It can be used in many ways,” he says, “as an insect repellent, for skin conditions including eczema and psoriasis, and even as a sunblock.” He reminds us that aloe vera is great for the postsunburn blues. “Simply cut the leaf of an aloe plant and apply the gel directly to burned skin. Lavender oil works for sunburns as well. For general skin moisturizers, coconut oil and sesame oil are great too.” Skin massage with all-natural products like these oils improves circulation, and so aids in toxin removal, healing, and healthy skin maintenance.
For those of us with sun-weathered skin, there are additional techniques to rejuvenate it and even shed years from the face. Dr. Weinman and his staff offer an array of services to improve the appearance and health of sun-damaged skin. For instance, a gentle laser treatment has been proven to stimulate the growth of new collagen (the protein that strengthens the dermis, the skin’s deeper layer). State-of-the-art Lam Probes are a rapid surface treatment that use high- frequency and radio wave current to remove many kinds of skin irregularities, such as pigmented areas and telansgiectasia (tiny broken capillaries). Microdermabrasion removes the outermost layers of dead skin cells, reducing the appearance of fine lines and lightening age spots; the treatment is best used in conjunction with physician-grade skin-revitalizing products.
Skin-friendly foods
Saying no to full sun is important, but now for the good stuff you can say yes to! There are plenty of measures we can take year-round to diminish the likelihood that skin cells become damaged—one of the steps to cancer. First, the proper diet can help our bodies stave off the dreaded “c” word. Eat a high- fiber diet with adequate amounts of organic fruits and vegetables. These foods are great sources of vitamins, minerals, and invaluable phytonutrients (plant substances believed to have anticancer properties). They include antioxidants, a diverse group of plant constituents that break down or prevent the formation of free radicals. Free radicals are highly reactive molecules created by oxidation of internal chemicals, implicated in cellular damage, cancer, and skin aging. Foods that are loaded with antioxidants also have anti-inflammatory properties. Inflammation has been linked to squamous cell carcinoma, a form of skin cancer.
So, enjoy plenty of whole foods rich in antioxidants like vitamin C and beta carotene. Examples are carrots, leafy greens, broccoli, apples, nuts, seeds, and olive oil. Grapes and berries contain another potent antioxidant, resveratrol. Try adding a blended smoothie of organic yogurt, berries, and flaxseed to your morning routine. Blended veggie drinks are a fantastic way to get your phytonutrients, too. Whole grains are also part of an anticancer diet, thanks to antioxidants, lignans, phenolic acid, and other beneficial plant chemicals. So include organic quinoa, couscous, millet, barley, and rye in your diet. Crucial to skin health is pure, clean water. Be conscious of drinking at least eight eight-ounce glasses of water daily to help with clear, healthy skin.
Nutritional and herbal supplements
Several supplements and herbal preparations offer antioxidant, skin-enhancing, and immune-boosting benefits. Look for products with these ingredients:
Alpha-lipoic acid
Flaxseed oil
Fish oils
Vitamin C
Beta carotene
Selenium
Pine bark extract
Grapeseed extract
Coenzyme Q10
Red clover blossoms (abundant in the wild in our region) make an effective blood-cleansing tea and contain genistein, believed to impede angiogenesis (the formation of new blood vessels, which tumors need to thrive). Milk thistle on a daily basis is another good idea, as it contains beneficial compounds such as silymarin, which has been shown in several studies to protect liver cells from damage caused by viruses, exogenous chemicals, alcohol, and certain drugs. (The liver is our body’s primary detoxifying organ). Research has also shown that extracts of the plant cat’s claw can kill cancerous cells without doing damage to normal ones. According to Dr. Francescott, burdock root is one of the best blood- and skin-cleansing herbs; in his Rhinebeck store, Dr. Tom’s Tonics, he offers a skin-cleansing tincture of burdock, yellow dock, red clover, cleavers, nettles, and sarsaparilla.
Spice things up
Turmeric is believed by the long tradition of Ayurvedic medicine to have a number of anticancer properties that have been substantiated by several studies using laboratory animals and human cancer cells. “Turmeric is like a super-charged antioxidant for the liver as well as the skin,” says Dr. Francescott. “Because both organs are the most major detoxifying agents of the body, skin health and liver health are intrinsically linked. Turmeric is great because it addresses both of these organs and can even act as an antitumor product.” Indian households have been cooking with this healing spice for more than 5,000 years, adding it to their veggies, lentils, and other legumes. Its star ingredient, curcumin, is especially suspected to account for turmeric’s powerful antioxidant and anti-inflammatory effects. It also stimulates glutathione S-transferases, a group of cancer-protecting, detoxifying enzymes. As a topical application, turmeric can inhibit skin tumor formation.
Sip your green
Green tea is presently being considered as a possible cancer preventative and even as an aspect of cancer treatment. Long regarded by ancient cultures as a powerful component for good health, green tea is rich in flavonoids, another group of antioxidant and anti-inflammatory plant compounds. Green tea also boosts enzyme production and has antiviral and antibiotic properties. Studies at the National Cancer Institute are investigating the protective effects of green tea in pill form against sun-induced skin damage, and the possibility that topical application may shrink precancerous skin lesions.
Check it out
Knowing your skin and its various natural adornments of moles and colored spots is essential so that you notice any changes. While each of us continues to develop harmless markings throughout life, some of them can be precancerous or cancerous. Most skin cancers are curable if discovered early. So have regular medical checkups and seek a doctor’s advice right away if you notice any of the following: existing birthmarks or moles that change color, size, or shape; new growths on the skin that are unlike your usual markings; sores that do not heal; and patches of skin that swell, itch, bleed, ooze, or become red and bumpy.
Thinking long term
As far as we know, sun damage is cumulative. So while you may not see the rays’ longer-term effects from just a summer or two, they may show up at some later date in the form of skin cancer or skin that is a bit too leathery before its time. That’s not to say you should panic if you have had a severe sunburn in the past. Just keep being wise about sun exposure now.
Don’t forget to tend to your skin year round. Even in the shades of winter, continue to apply an all-natural moisturizer as part of your daily ritual. Use one with an SPF of at least 15 if you are outdoors, especially on snow, ice, or water. If you take a vacation to sunny climes, be kind to your winter-adapted skin and treat it to the many protective suggestions reviewed here.
You may have heard that our bodies and minds need the sun. It’s true. Lack of sunlight can really bring us down in mood. Many people suffer from seasonal affective disorder due to sun deprivation, especially in fall and winter. Also, vitamin D, which is activated in the body by sunlight, is essential for bone health, especially in postmenopausal women who are at greater risk for osteoporosis. For vitamin D production, 15 minutes of sunlight on the skin each day appears sufficient. So, seek the sun for your well-being, but with moderation, and while following these tips to be good to your skin, outside and in. Then take advantage of the glorious summer days in our great outdoors!
This article appears in June 2008.
