The Complete Guide to Healthy Skin in Summer: From Sun-Smart Prevention to Natural Healing

Sitting in the sun at my mom's house in California after years of gloomy Portland, I got so energized that when I came back inside, my boyfriend asked how much coffee I'd had! I laughed and said, "No coffee—turns out I'm solar powered!"

Pro-tip: we all are.

We co-evolved with sunshine. Anthropologically, it's obvious the sun shaped us—from the hair protecting our scalp to the pronounced ridge shielding our eyes. We've thrived with sun exposure for millennia without slathering on chemicals, and our skin health has historically benefited from this natural relationship. Yet somewhere along the way, we've developed a complicated relationship with our nearest star that often prioritizes fear over skin health optimization.

The Sun Exposure Dilemma: Separating Fear from Facts

Sun damage is real and best avoided through smart prevention that supports long-term skin health. While dermatologists recommend sunscreen everywhere (some even suggest it indoors in winter!), I believe sunscreen has its time and place—with caveats about ingredients and the false security it can create that can actually compromise healthy skin.

Here's the key insight: just because you're not showing a red burn doesn't mean you're not getting harmful wavelengths that don't visibly burn but still damage your skin. Think of sunburn as an early warning system—it's better to heed it than push through and risk compromising your skin health.

The statistics reveal a troubling paradox. Back in the 60s, heavy press started about sunscreen and skin cancer risks. Since then, with the introduction of sunscreens and SPF 70, there hasn't been a decrease in skin cancer deaths as we would have hoped. Research shows that the more serious skin cancers (melanoma) are more likely to be found on skin that's less likely to be sun-exposed, and in climates with less annual sun exposure. Meanwhile, folks getting more sun more often, tend to develop the more treatable squamous or basal cell types if they do develop any skin cancers. Turns out higher vitamin D levels and more sunshine help the health of the skin, and immune system. Adequate D levels have been shown to be protective against respiratory illnesses, cancer as well as alleviating depression.

The Surprising Benefits of Sun Exposure

One of the best protections is actually sun itself! Higher Vitamin D levels are known to be immune supportive, and folks with more consistent sun exposure have been shown to have lower melanoma rates and greater survivability. Folks who have a healthy relationship with the sun have greater immunity and resilience. This discrepancy is especially pronounced in populations living farther north where the range from none to a lot of sun is more pronounced. We may be doing ourselves and our children a disservice by teaching them to fear and hide from the sun.

I love the sun for how it makes me feel—warm and energized. I'm after the vitamin D and mitochondrial nourishment that only sun exposure provides for optimal skin health. Yes, you can take vitamin D supplements (don't forget the K2!), but it's not the same as healthy skin exposure to actual sunlight, which provides benefits that go far beyond vitamin D synthesis.

The Winter Alternative: Tanning Beds Done Right

I'll be honest—I pretty much float out of the tanning salon on cloud 9. It's my weekly winter ritual: 6 or 7 minutes, once a week in the UVB bed. It’s like going to the gas station to recharge my batteries (literally!). When I started this routine (at the encouragement of my own Naturopathic Doctor), some interesting things happened. My menstrual cycles became more regular and my periods less heavy. When I did get to travel, I was less likely to sunburn since I already had a base tan—protecting my skin health while still getting beneficial exposure during the dark months of winter. I credit the balancing benefit to my hormones with helping me sail through menopause. As you know, I put strength training above most things in importance, but along with adequate protein, I'd say sunshine and exposure to nature are our best "aging gracefully" strategies. When we honor our body's need for natural light—building that protective base tan, supporting our mitochondria, and maintaining optimal vitamin D levels—we're not just preventing burns, we're investing in long-term skin health and vitality.

Now, I know there are plenty of cautions about tanning beds, and it's definitely not for everybody. This isn't medical advice—I'm just sharing my personal experience with how this little boost to my mitochondria works wonders for my spirit, energy, mood, and overall skin health maintenance during dark winter months. Yes I believe you can get the same boost by dedicated daily time outdoors, more skin exposure is better but if you are far enough north you may not actually be getting to make Vitamin D from the sun in winter. In the summer it’s a whole different story! Be sure to practice sun safety to help you have healthy skin and safe sun practices.

Building Your Sun-Smart Strategy

It's important to be "Sun Smart" rather than sun-phobic. Gradual exposure helps us build a "sun callous"—a base tan that cultivates melanin and natural protection while supporting healthy skin adaptation.

Seasonal Preparation Plan

Spring Preparation:

• Start increasing sun exposure in springtime for optimal skin health preparation

• Begin with exposure to your feet for a few days

• Slowly work up the body until you're getting sun to all the skin

• Follow old school Nature Cure practices for gradual adaptation that respects your skin health

Vacation Preparation:

• Tan ahead of time to build base protection and maintain skin health

• Carefully increase exposure, starting with morning and late afternoon sun

• Maximize shade during peak hours and work up to midday exposure

• By day three, you should be well-acclimated with healthy skin adaptation

Optimal Timing and Exposure Guidelines

Best Times for Sun Exposure:

• Morning sun (before 10 AM) for vitamin D synthesis and gentle skin health support

• Late afternoon sun (after 4 PM) for gentle exposure

• Avoid midday sun during peak UV hours (10 AM - 4 PM)

• Get morning and evening sun to help your circadian rhythm

Daily Exposure Tips:

• I admit I still do wear hats and cover my face when laying out. I also apply nourishing creams to my face, hands, and décolletage afterward for targeted skin health support (I’ve gotten much more dedicated about this after turning 45!)

• Recognize the difference between healthy sun exposure and excess, or deficiency

• Build natural melanin protection through gradual, consistent exposure that honors your skin health

The Truth About Sunscreen: Protection vs. False Security

The sunscreen paradox reveals troubling patterns: individuals with higher levels of sun exposure tend to use more but not adequate quantities of sunscreen, providing a false sense of security that can actually compromise healthy skin by encouraging overexposure. People use sunscreen as a "permission slip" to tan, staying in the sun for hours after morning application without considering the impact on their skin health.

Smart Sun Protection Hierarchy

Most Effective to Least Effective:

1. Shade first - Your best protection for maintaining healthy skin

2. Sun-protective clothing - Rash guards, long sleeves, hats that support skin health

3. Sunscreen third - When other methods aren't practical. Remember to reapply every few hours, for goodness sake choose reef safe! Avoid the aerosol kinds and read labels.

Sunscreen Selection and Application

Ingredient Concerns:

• Many popular brands (Banana Boat, Coppertone, Neutrogena) use known cancer-causing chemicals like oxybenzone that can disrupt skin health, please avoid these and especially don’t put it on your small children

• Choose zinc-based options over chemical sunscreens for better skin health

• Look for non-nano sunscreens - nano particles can absorb into skin and body, potentially compromising healthy skin. Unfortunately I’ve recently learned even “non-nano” isn’t a sure thing, as they can’t mechanically determine there’s no smaller particles. Hopefully it means at least they are also using the large particles, which are easier to wash off and less likely to be absorbed into the skin

• Remember: anything you put on your skin, you're basically eating. Read labels carefully, do you want to eat this?!

Proper Application:

• Apply adequate quantity (most people use too little)

• Reapply every 2-4 hours or after swimming/sweating

• Don't rely on sunscreen alone for extended exposure

• Understand that SPF ratings have diminishing returns above SPF 30

Additional Sun-Smart Considerations

Hydration and Lifestyle:

• Increase water intake with sun exposure (add electrolytes!)

• Reduce alcohol consumption when spending time in the sun

• Look into foods that help protect the skin (good oils- fish, nuts, go for the oysters!) and avoid highly processed foods, seed oils and fried foods that are not helpful for skin health or skin repair.

Sunglasses Wisdom:

• There's evidence that sunglasses can fool the brain into thinking it's not as bright as it is

• This may increase risk of sunburn by disrupting natural protective responses

• Be judicious about when you wear them, midday and on the water or while skiing to protect the eyes is a good call. All day or just to be stylish may be doing you a disservice

• Allow your eyes to see unfiltered morning and evening sun for circadian rhythm support

When Burns Happen: Natural Healing Approaches

Even with the best prevention, accidents happen. At the beach and in the kitchen, burns are a bother but handled well they can be a more minimal first aid issue. Key reminder- burns are damaging to many layers of skin, please be sure to keep the wound dry and clean, avoid fabrics that can rub and allow extra time to heal. That said, being prepared and having tools ahead of time and properly and promptly treating a burn can help reduce pain, speed healing and limit scarring.

Recently, I grabbed a cast iron pan handle without thinking—the immediate panic, the dance of pain, the frantic mental inventory of what might help. Sure, I had lavender essential oil in the kitchen cabinet, but even after dousing my hand with that it wasn't touching the fire radiating from my palm.

Then I remembered my beautiful aloe vera plant, sitting patiently in the bathroom, waiting for her moment to shine after years of being watered and admired but never actually applied.

The Aloe Solution

Immediate Burn Treatment:

• Cut a fresh aloe leaf and split it lengthwise

• Apply the gel liberally to the burn

• For larger burns, tie the open leaf over the area like a botanical bandage

• Relief should be immediate; pain level should significantly decrease within hours

Why Aloe Works:

• Natural anti-inflammatory properties that support skin health

• Promotes healing at the cellular level for healthy skin recovery

• Effective for both internal and external healing

• Our skin and digestive lining respond similarly to aloe's healing properties! Have you ever drank aloe?

Building Your Natural First Aid Kit

Essential Items:

• Quality aloe vera gel (Badger Balm Aloe Vera Gel is portable and effective for skin health)

• Fresh aloe plant (low-maintenance, full sun, low water)

• Keep products easily accessible for emergencies. I keep a bottle of my favorite lavender essential oil in the kitchen cabinets by the stove

Sunburn-Specific Care:

• Apply aloe gel even after "mild" sun exposure that leaves you pink to maintain healthy skin

• Consider aloe gel essential travel gear for sunny destinations and skin health protection

• The prepared product is more portable than fresh plants but both are valuable for skin health support and you’ll get a better shelf life out of a bottled aloe gel product

The Bottom Line: Reclaiming Our Solar Heritage

We're not meant to live in fear of the sun that has nourished human life for millennia. The key is developing a mature, informed relationship with solar energy that honors both its benefits and its power while prioritizing skin health.

Smart sun exposure means building gradual tolerance, using protection hierarchically (shade, clothing, then sunscreen), choosing clean products when needed, and having effective natural remedies on hand for when things go wrong—all while maintaining a focus on long-term skin health.

Sometimes the best remedies are the ones that have been quietly waiting for us all along—whether that's the plant on your windowsill or the simple act of being prepared for life's little mishaps. Trust me on this one: your future sun-kissed, vitamin D-optimized, healthy skin will thank you.

Remember, we're solar powered by design. It's time to embrace that truth safely and intelligently while honoring our skin health.