Summer Savvy Skin Care
You’ve probably heard that the major cause of skin cancer is ultraviolet (UV) rays from the sun or tanning beds. This is why you have your dermatologist on speed dial for your yearly exam, wear your SPF 30 or higher sunscreen on the daily and have your wide-brimmed hat, sunglasses, protective clothing and spot in the shade dialed in. You’re a rock star when it comes to protecting your skin from UV damage from the outside in, but what can you do to protect your body from the inside out? Recent research shows that certain nutrients may be one way to replenish vital defense systems.
Extensive and chronic UV exposure causes mayhem for the skin. It induces local as well as systemic suppression of your immune system, weakening your ability to deal with the solar assault, while simultaneously generating free radicals – unstable oxygen molecules that disrupt cell function, produce inflammation and damage your skin’s DNA. UV exposure also interferes with your skin’s DNA repair mechanisms. Talk about a double whammy!
Your body is equipped with a pretty sophisticated defense system. It fends off free radicals and manages healthy cell lifespans. However, your body’s defense system can become depleted. If there is an imbalance between UV-induced DNA damage and your body’s ability to repair it, changes can occur in your genes called mutations which lead to skin cancer.
Polyphenols are an expansive family of naturally occurring plant compounds which are generated by plants to protect them from the sun’s rays, chemicals, pollutants, pathogens and are used to repair injury and damage. These compounds not only protect plants, but by consuming foods rich in polyphenols, they can protect us! Scores of studies have shown the efficacy of naturally occurring polyphenols against UV radiation-induced inflammation, immune suppression, oxidative stress and DNA damage.
Their main dietary sources are fruits, vegetables, nuts, seeds and plant-derived beverages such as fruit juices, tea, coffee, and red wine. If there were ever a reason to grab that cup-of-joe or raise a glass of red wine, this is it!
Coffee is rich in the polyphenol caffeic acid, which suppresses UV induced inflammation and subsequent tumor formation. Studies reveal that higher consumption of caffeinated coffee was associated with lower risk for basal cell carcinoma, the most common type of skin cancer. If you aren’t a fan of coffee, you can still get caffeic acid by eating mangoes, berries, apples, citrus fruits, plums, cherries, kiwis, onions, tea and red wine.
Red wine contains a type of polyphenol called resveratrol, which is known to possess cardioprotective, antioxidant and neuroprotective qualities. It has also been shown to support a healthy inflammation response and cellular health! Found in peanuts, berries, chocolate, and in the skins of red grapes (such as those used in wine), cocoa powder, mulberries and blueberries – it packs a powerful punch. The bioavailability of resveratrol can be challenging, so a supplement or topical formulation can boost your intake.
What better to pair with your wine or coffee? Yes, chocolate! Grab a square of dark chocolate… it’s rich in polyphenols, too. Remember, you need a layered approach to your sun protection because no singular strategy alone is enough to provide the comprehensive protection you need. That said, one of the key foundational strategies that you can start implementing today is also one of the greatest daily pleasures, which is to eat! Indulge your senses and save your skin simultaneously by eating a colorful assortment of nutrient dense whole foods every single day.
How does eating plants benefit your skin?
• Blocks penetration of UV rays into the skin
• Prevents UV-induced markers of inflammation associated with sunburn and tumor formation
• Scavenges free radicals, reduces oxidative stress and promotes repair of UV-induced DNA damage
• Protects skin integrity and prevents skin aging
• Assists in detoxification pathways and promotes homeostasis of healthy hormone function
• Regulates normal cell cycling and immune function
Keira Barr, MD, believes that the skin is a reflection of our overall health. She teaches her clients to identify and overcome their life challenges and radiate beauty from the inside out. In her book, The Skin Whisperer, Dr. Keira delivers advice, knowledge and evidence on how to live a life that is fulfilling, healthy and vibrant. Learn more or book a free Breakthrough Session at chooseresiliance.com.
