Keeping your Skin Healthy while Enjoying the Outdoors
You have an active lifestyle and really like to get in shape. You love to run, bike or swim. You enjoy traveling and adventure. Being outside may be great for health but being exposed to the sun and elements may not be so great for your skin.
Your skin is one of the largest organs of the body. Your skin acts as a protective shield and is most vulnerable to outside elements. Prolonged exposure to the sun can cause sunburn, wrinkles or worse, skin cancer. Your skin is also exposed to other elements such as wind, dust and increased levels of humidity which can also cause damage to delicate pores and cells. So keep your skin healthy and glowing by following our outdoor skin care tips:
Healthy skin starts with the proper diet. Not only is a healthy balanced diet good for your body when you’re an active person, it’s also great for nourishing your skin from the inside out.
Omega 3 fatty acids as the essential building blocks of skin’s surface layers and are essential to helping the skins natural barrier retain moisture. The foods highest in omega-3 fatty acids include seafood (especially tuna and salmon) as well as walnuts, canola oil, and flax seed.
Your skin also needs other nutrients like vitamin A to regulate cell turnover, while Vitamins B and E has antioxidants that prevent aging. To insure that you get your daily dose of vitamins and minerals to keep your skin healthy eat lots of fruits and vegetables.
The fact is that skin is an organ, and just like any other part of the body, your skin is made up of cells. And skin cells, like any other cell in the body, are made up of water. Without water, the organs will certainly not function properly or at their best. If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling.
Bare minimum, the skin needs between 32 and 64 ounces a day of water in order to have proper hydration. Drinking lots of water is important to keep the body hydrated and in top condition but it’s also crucial for the skin. Drinking at least eight glasses of water a day is recommended but if you’re active and outdoors you need to be seriously increasing your intake.
Wear your Sunscreen
Before going outdoors, always put on your sunscreen. Aside from protecting you against UV rays, lotions and other skin products with SPF also prevent skin blotches and discoloration. Remember to apply 1 ounce (2 tablespoons) of sunscreen to your entire body 30 minutes before going outside. Reapply every two hours, or immediately after swimming or excessive sweating.
Usa a broad spectrum (UVA/UVB) sunscreen with an SPF of 15 or higher every day. For extended outdoor activity, use a water-resistant, broad spectrum (UVA/UVB) sunscreen with an SPF of 30 or higher.Prevention is still better than cure, so it’s best to seek the shade, especially between 10 AM and 4 PM. Your sunscreen’s efficacy has been measured by its sun protection factor, or SPF. It indicates how long it will take for UVB rays to redden skin when using a sunscreen, compared to how long skin would take to redden without the product. For instance, someone using a sunscreen with an SPF of 15 will take 15 times longer to redden than without the sunscreen. An SPF 15 sunscreen screens 93 percent of the sun’s UVB rays; SPF 30 protects against 97 percent; and SPF 50, 98 percent.
Wear Protective Clothing
Your clothing is your first line of defense against the sun’s harmful ultraviolet (UV) rays and protects you by absorbing or blocking much of this radiation. The more skin you cover, the better. A long-sleeved shirt covers more skin than a t-shirt, especially if it has a high neckline or collar that shields the back of the neck. Likewise, long pants protect more skin than shorts.
There are a lot of clothing options you can choose from that can help keep your skin protected from prolonged sun exposure. There are even clothes with Ultraviolet Protection Factor (UPF), which can help lessen the impact of UV rays
UPF, a concept originally standardized in Australia in 1996, quantifies how effectively a piece of clothing shields against the sun. The label means the fabric has been tested in a laboratory and consumers can be confident about the listed level of protection. It is based on the content, weight, color, and construction of the fabric, and indicates how much UV can penetrate the fabric. For instance, a shirt with a UPF of 50 allows just 1/50th of the sun’s UV radiation to reach your skin. In contrast, a thin white cotton T-shirt, which has a UPF of about 5, allows 1/5th of the sun’s UV through.
Don’t Forget your Hat
The sun’s rays can seriously damage your eyes and surrounding skin, leading to vision loss and conditions from cataracts and macular degeneration to eye and eyelid cancers. To protect your eyes and face and head, wear sunglasses year-round whenever you are out in the sun. Sunglasses should block 99-100 percent of both UVA and UVB light. Wear a hat with at least a 3-inch brim. Hats can block as much as half of all UVB rays from your eyes and eyelids. Finally, whenever you are outside, seek the shade, especially between 10 AM and 4 PM, when sunlight is the most intense.
Get Enough Sleep
Your body repairs itself and recovers while you sleep. The key is to get 7 to 9 quality hours each night. The benefits of getting enough sleep on your skin are; Skin makes new collagen when you sleep, which prevents sagging. Only getting 5 hours a night can lead to twice as many fine lines as sleeping 7 would. It also leaves skin drier, which can make lines more visible. Your body boosts blood flow to the skin while you sleep, which means you wake to a healthy glow. Skimp on sleep and your complexion can look drab, ashen, or lifeless.
Enjoying your favorite outdoor activity need not take a toll on your skin. Before going out, make sure you follow our tips for a healthier, more vibrant skin.