July is UV Safety Month

A HEALTHY YOU

Achieve optimal skin health

July is UV Safety month, a time to really pay attention on how to protect your skin from damaging rays.

According to the American Cancer Society, skin cancer is by far the most common of all cancers in the United States. One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots and other skin problems — as well as significantly increase the risk of skin cancer.

Protect your skin from harmful UV rays as much as possible. The two main types of ultraviolet radiation, UVA and UVB, damage the skin, cause premature aging, and increase your risk of skin cancer. These rays come in contact with your skin year-round, even when it’s cloudy or you’re indoors (some UV rays can penetrate through glass). It is wise to see a Dermatologist yearly to have a skin exam and check for any abnormal growths or skin issues.

The sun is incredibly damaging to the skin and causes damage to our cells at the nuclear level with our DNA. A fantastic way to keep your skin looking good throughout life is strict sun protection. One strategy is to avoid the midday sun altogether, especially between 12 and 3 p.m. Sun-safe clothing is another way to stay protected such as wide-brimmed hats or UPF 50+ clothing. Apply sunscreen of SPF 30+ and reapply every 2 hours if you are in the sun.

The skin is the body’s largest organ and products are often the first thing people think about when they hear “skin care.” While what we put on our skin to protect it is important, diet plays a significant role in skin health as well. It is important to understand that skin is a reflection of what is going on inside of us and our overall well-being is very important in how the skin looks.

In addition to sun protection, there are a number of diet-related strategies for maintaining healthy skin including:

Protein Rich Foods

Maintaining a nutrient-dense diet that is high in protein, healthy fats, and vitamins to support your skin health. Your skin is in part made up of what you eat. Add lean protein like chicken and legumes to your skin-healthy diet. Vitamin-rich foods, particularly vitamin C, are essential for the synthesis of collagen and contribute to healthy skin.

Important Vitamins

Vitamin-rich foods, particularly vitamin C, are essential for the synthesis of collagen and contribute to healthy skin. Vitamin deficiencies could affect skin issues such as a deficiency in B vitamins increases the likelihood of skin rashes and a Vitamin C deficiency is linked to fragile skin and issues with wound healing.

Healthy Fats

A 2019 study by Pub Med suggested that people, particularly women who adhered to the Mediterranean diet, had a lower risk of skin cancer. Consuming health fats can help with dryness and skin elasticity. Foods with healthy fats like avocado, salmon, and nuts can help the skin maintain much needed moisture.

Avoid Excess Sugar

Eating too much sugar may wreak havoc on your skin, playing a role in skin conditions such as psoriasis and acne. Minimize process and sugary foods to maintain skin health and avoid sugar causing signs of premature aging such as fine lines and sagging. Another reason to avoid sugar is excess consumption leads to blood sugar spikes which results in inflammation. This can make the skin appear dull red and unhealthy. Glucose breaks down collagen and contributes to lower future production of collagen and collagen is one of the most essential proteins in maintaining youthful skin.

Other Resources

Skin care: 5 tips for healthy skin

Good skin care — including sun protection and gentle cleansing — can keep your skin healthy and glowing. Mayo Clinic

Mediterranean dietary pattern and skin cancer risk: A prospective cohort study in French women

The Mediterranean diet has been reported to be associated with lower cancer risk. National Library of Medicine

Menopause, Ultraviolet Exposure, and Low Water Intake Potentially Interact with the Genetic Variants Related to Collagen Metabolism Involved in Skin Wrinkle Risk in Middle-Aged Women

Genetic and environmental factors influence wrinkle development. National Library of Medicine

About the Author

Cynthia Conigliaro is the Sales and Marketing Director for Organizational Wellness and Learning Systems (OWLS), a consulting firm focused on employee emotional wellbeing and organizational culture analysis. For almost five years she has worked alongside the owner of OWLS to design and implement mental health related employee wellness trainings and workshops for organizations across the United States.

For almost 15 years she has had her own health and wellness coaching business. Cynthia works with individuals and groups and runs virtual and in person workshops for employees on a variety of health and wellness topics relating to both physical and mental health. She is an Infinite Possibilities Certified Trainer and a Resilience and Life Coach. She has been a volunteer with the Worksite Wellness Council of Massachusetts (WWCMA) for the past 4 years where she sits on both the Programs Committee and the Marketing Committee. Cynthia has her Master of Social Work and her Master of Business Administration from Boston College and a Bachelor of Arts in Psychology with a Minor in Spanish from College of the Holy Cross.

A HEALTHY YOU

Achieve optimal skin health

Protein Rich Foods

Important Vitamins

Healthy Fats

Avoid Excess Sugar

Other Resources

About the Author

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