Tag Archive for: UV Rays

Despite what conventional wisdom would have you believe, it is not in any way a bad thing to spend plenty of time in the sunshine – provided you don’t burn. On the contrary, it is essential to good health; it is the best (and only significant) source of Vitamin D, it ramps up serotonin (the ‘happy’ hormone), and boosts your energy and your immune system. With sunshine being so crucial to a happy and healthy life, it therefore makes no sense to stay in the shade between 11am and 3pm when you could be outside enjoying nature. It is important to protect yourself from harmful ultraviolet ways – but there are certainly alternatives to the chemically laden, commercial sunscreens found at your local pharmacy.

Eat your sunscreen

Food is a powerful healer, and it turns out that certain foods protect you from the sun from the inside out by boosting your skin’s natural protection against harmful UV rays. If you burn easily, try boosting your intake of the following foods:

Brightly coloured vegetables – Brightly coloured vegetables like carrots, sweet potatoes and capsicum (bell peppers) should be a significant part of your diet already; but if they are not, consider increasing your consumption. These vegetables in particular are a rich source of beta carotene, which has been proven to reduce sun sensitivity and sunburn intensity.

Leafy Greens – dark, leafy green vegetables like spinach, chard and broccoli all contain high levels of the antioxidants Lutein and Zeaxanthin, which protect the skin against free radical damage from UV rays.

Oily Fish – foods rich in omega 3, like mackerel, salmon and trout, are proven to guard against sunburn. If you’re not the biggest lover of fish, I’d strongly encourage you to take a high quality Omega 3 supplement. A healthy Omega 3: Omega 6 ratio has also proven to significantly reduce the risk of cancer.

Green tea – packed with antioxidants called EGCG’s which dramatically reduce the genetic mutations causes to skin cells by UV radiation. Try drinking Macha for an even more potent dose of these antioxidants.

Natural Sunscreen

If I'm expecting to be out in the sun for an extended period of time, to further reduce my risk of burning I will often make my own sunscreen from entirely natural ingredients. It’s easy to make, is nourishing for the skin, and you’ll smell way better than anyone else at the beach! Try the following recipe to naturally protect yourself from the sun.

1 ounce raspberry seed oil – this oil, which can be found in health food and even cook shops, has a natural SPF of approximately 30

1 ounce coconut oil – not only is it nourishing and intensely moisturising, virgin coconut oil contains an SPF of approximately 10.

2 ounces shea butter – nourishes and moisturises, and protects the skin against free radicals.

2 ounces of beeswax – emulsifies, and is naturally waterproof!

15 grams Zinc Oxide – helps to reflect the harmful UVA and UVB rays

20 drops of your favourite essential oil, such as lemon grass or ginger

In order to maintain a healthy level of tolerance to the sun, it is important that you expose yourself to it frequently (and ideally, for short periods of time.) Take your lunch outside, go on long weekend walks, or take up an outdoor sport if you have the time.

Supporting Your Skin With Hydration and Healthy Fats

Staying well hydrated plays a critical role in your skin’s ability to cope with sun exposure. Dehydrated skin is more prone to dryness, cracking, and inflammation, all of which can increase your sensitivity to UV damage. Aim to drink plenty of filtered water each day and include hydrating foods like cucumbers, celery, and watermelon. Coconut water is another excellent option, especially in the warmer months when you’re sweating more and losing minerals through your skin.

In addition to hydration, healthy fats are essential to maintain the elasticity and resilience of your skin. Avocados, olives, nuts (especially walnuts), and seeds like flax and chia provide the essential fatty acids your skin craves. These fats help keep your skin supple, act as a barrier to lock in moisture, and support the regeneration of skin cells after sun exposure.

Topical After-Sun Skin Support

Even when you’ve taken precautions, your skin may need a little extra love after a long day outdoors. Instead of reaching for chemical-laden after-sun products, try natural alternatives that support healing and reduce inflammation.

• Aloe Vera Gel: Pure aloe vera (ideally straight from the plant) is cooling, soothing, and helps to repair sun-damaged skin. Store it in the fridge for added relief.
• Jojoba Oil: Similar to your skin’s natural sebum, this oil penetrates deeply and helps reduce peeling or flaking after sun exposure.
• Vitamin E Oil: A powerful antioxidant, vitamin E oil can be applied to the skin to speed up healing and support cellular repair.
• Lavender Essential Oil: Just a few drops mixed into a carrier oil can reduce redness and inflammation, and is especially helpful for mild sunburns.

What to Avoid When Caring for Sun-Exposed Skin

Not all skincare ingredients are beneficial post-sun. Avoid exfoliants (like AHAs, BHAs, and scrubs), retinoids, and strong essential oils on freshly sun-kissed skin, as these can exacerbate sensitivity and cause further irritation. Avoid commercial after-sun lotions that list alcohol as one of the main ingredients — it dries out the skin and slows healing. If you can’t pronounce most of the ingredients on the label, it’s probably not something you want to apply to already vulnerable skin.

The Role of Antioxidants in Sun Protection

Antioxidants are not only essential for overall health, but they also play a direct role in neutralising the free radicals generated by UV radiation. When your body has enough antioxidants circulating, it is far better equipped to deal with short bursts of sun exposure without resulting in inflammation or skin damage. Besides beta carotene and the antioxidants found in green tea, make sure your diet includes:

• Vitamin C-rich foods: Citrus fruits, berries, and cruciferous vegetables like broccoli all support skin repair and collagen production.
• Selenium: Found in Brazil nuts, tuna, and eggs, selenium plays a protective role against sun damage and supports immune health.
• Lycopene: Found in tomatoes and watermelon, lycopene has been linked to a natural boost in the skin’s SPF after several weeks of regular intake.

Creating a Balanced Sun Exposure Routine

While prolonged and unprotected exposure can be harmful, strategic sun time is essential for health — particularly for maintaining optimal vitamin D levels. In Australia, even with our sunny climate, vitamin D deficiency is surprisingly common due to overuse of high-SPF sunscreens and a culture of sun avoidance.

To strike the right balance, try spending time in the sun during the gentler morning or late afternoon hours when UV levels are lower. Monitor your local UV index to time your exposure intelligently. Start with short sessions (10–15 minutes), gradually building tolerance based on your skin type and geographic location. Keep your face protected with a wide-brimmed hat or natural zinc-based sunscreen, as facial skin is more prone to long-term damage.

Sun Safety for Children the Natural Way

For parents following a Paleo or holistic lifestyle, sun safety for children often feels like a minefield. Chemical sunscreens are a concern, but you also want to avoid sunburn at all costs. A few practical tips include:

• Dress kids in lightweight, breathable long-sleeved clothing and a wide-brimmed hat for extended outdoor time.
• Apply homemade or mineral-based sunscreen on high-exposure areas like the face, ears, and shoulders.
• Encourage play in dappled sunlight or partial shade between 11am and 3pm if sun strength is extreme.
• Include omega 3s and colourful fruits and veggies in their diet daily for internal skin protection.

Reassessing the “Slip, Slop, Slap” Mentality

Australia’s well-known sun safety campaign may have raised awareness, but it has also fostered a fear of the sun. Instead of avoiding sunlight altogether, the conversation needs to shift toward intelligent sun exposure. By building up your tolerance, supporting your skin nutritionally, and using natural products both before and after exposure, you can develop a balanced relationship with the sun — one that prioritises health, not just damage avoidance.

Like many aspects of a Paleo lifestyle, the solution lies in returning to nature and working with it, not against it. The sun is not the enemy. With mindfulness, moderation, and support from the inside out, it can be one of the best allies for your physical and emotional wellbeing.

What steps do you take to enjoy the sun without burning? Have you found any effective sunscreens, without all of the chemicals?