21 June officially marks the start of the summer season. At this time of year, the tilt of our planet means that the northern hemisphere is more exposed to the sun's rays.
the northern hemisphere is more exposed to the sun's rays, so it's naturally hotter and the urge to soak up the sun in the fresh air is all the stronger.
But this intense radiation is not without consequences for our skin or even our health. Our skin is not yet fully prepared for such high doses of ultraviolet rays, which can cause severe skin damage.
The skin needs to adapt gently, as it still lacks sufficient protection against UV rays.
Of course, we can give it a ‘helping hand’ by looking after it every day with Oceau Marine skincare products and using a sun cream suited to our phototype (skin type), but have you thought about adapting your diet ?
By nourishing your skin from the inside out, you reinforce the daily action of your skincare products and take the lead for a visibly more beautiful, luminous tan and well-protected skin.
THE EFFECTS OF UV RAYS ON THE SKIN
UV rays can seriously damage deep-seated skin cells and even go so far as to alter their DNA, so it's vital to protect yourself from them so you don't burn your ‘sun capital’ and your health.
UV rays are made up of two types of radiation:
- UVA rays almost immediately activate the production of melanin (a natural pigment produced on the skin's surface), which gives our skin its first tan, but they also penetrate very deeply into the skin's barrier, as far as the connective tissue that provides its structure and elasticity.
They can therefore be responsible for accelerated skin ageing and the appearance of wrinkles.
- UVB rays activate the production of new melanin, which produces a long-term tan (appearing up to 72 hours after exposure) and thicker skin. Overexposure to UVB can lead to sunburn. They can also cause the appearance of pigmentation spots (hyperpigmentation).
UVA and UVB rays increase oxidative stress on skin cells: without adequate protection, they can cause irreversible damage to our cells and the appearance of malignant melanoma.
It's important to reiterate: no sunscreen, even the highest SPF, provides total protection against the effects of UV rays!
The best protection is still to avoid the sun at the hottest times of day, not to stay in it for too long (especially at the start of exposure) and to protect your skin to a significant extent (clothing, hat, sun cream adapted to your skin type for exposed areas).
Some skin types (very fair, sensitive or atopic skin) are also more fragile and easily prone to sunburn, so it's important to take this into account when choosing a higher sun protection factor (which doesn't prevent the skin from tanning!).
But have you also thought about adapting your menus to give your skin every chance and enhance your tan?
HOW TO NOURISH YOUR SKIN AND PREPARE IT FOR EXPOSURE TO THE SUN?
A balanced diet rich in water and essential nutrients gives your skin the resources it needs to better prepare for exposure to the sun.
It will draw on vitamins that activate certain internal processes, improve tanning (a ‘healthy’ tan acts as a first line of natural protection), stay properly hydrated and combat the free radicals responsible for skin slackening.
Choose fruit and vegetables that are preferably organic and untreated, and prefer to be eaten raw or gently steamed to preserve the vitamins without altering their flavour.
Foods rich in beta-carotene
Beta-carotene is a precursor of vitamin A, meaning that it is converted into vitamin A by the action of certain enzymes in the liver.
While vitamin A is essential for our bodies to function properly (iron metabolism, a healthy immune system, good eyesight and healthy mucous membranes), it is also highly beneficial for our skin, as it effectively combats cell ageing and free radicals.
It also stimulates the production of melanin, resulting in a more harmonious tan.
- WHICH FOODS CONTAIN THE MOST BETA-CAROTENE?
Orange-coloured vegetables, sweet potatoes, carrots, dark green broad-leaved vegetables such as spinach and aromatic herbs (coriander, parsley, etc.).
As vitamin A is fat-soluble, it is better absorbed if eaten with a fatty food (a spoonful of olive oil, for example!).
FOODS RICH IN OMEGA-3
Omega-3 fatty acids play a part in our body's overall health and are provided exclusively by food.
They support a healthy cardiovascular and nervous system, activate brain exchanges and enhance our mental well-being, and help combat high blood pressure and macular degeneration of the eye.
They also have numerous benefits for the skin: they maintain the skin's elasticity, help fight inflammation and nourish the hydrolipidic film (which is essential when we are exposed to the sun to keep our skin supple and well hydrated).
- IN WHICH FOODS CAN I FIND THE MOST OMEGA-3?
All oily fish (mackerel, sardines, tuna, salmon, herring), unsalted nuts (walnuts, almonds, hazelnuts), vegetable oils (linseed oil, rapeseed oil, hempseed oil, etc.) and certain seeds (chia, flaxseed, etc.).
Foods rich in antioxidants & hydration
To combat oxidative stress and skin slackening, opt for a diet rich in plant-based antioxidants, which neutralise the harmful effects of free radicals.
Minerals (zinc, selenium, etc.) and vitamins (A, C and E) are powerful antioxidants that will help you limit water loss - they are very replenishing and naturally rich in water - and keep your skin healthier, better prepared for exposure to the sun.
- IN WHICH FOODS CAN I FIND THE MOST ANTIOXIDANTS?
You'll find as many antioxidants as possible in fresh seasonal fruit and vegetables: citrus fruit, oilseeds, red fruit, green vegetables, etc. Don't forget to grow a few aromatic herbs for cooking (they're much better freshly picked and their nutritional qualities are better preserved).
The list goes on and on, but don't forget to indulge yourself by selecting the foods you want.
Finally, it's important to remember that good hydration is necessary throughout the day to prevent skin dryness and help the skin replenish its water reserves (which are lost all the faster in the sun!).
Which foods will be featured in your next menus?
