Ask a Dietitian

As seen on BCTV June 5/01
SUN SAFETY, DIET AND SKIN CARE

Summer is fast approaching, and the beach is calling. If all this fun in the sun sounds great, then listen closely. Because the sun’s rays can damage your skin, it is important for you to take some extra steps to protect your body.

• Adequate hydration is essential for any trip outdoors, especially very hot days. Every cell in your body requires water to perform. The skin is the body’s largest organ, and dehydration results in dry, flaky skin that is less smooth. Without enough of this vital fluid, you may experience headaches, thirst dizziness, and in extreme cases, a sun stroke. The trick is to carry ice cold water with you at all times: try freezing a container overnight to keep it cold all day long.
• We have all heard it a million times, but it must be repeated: wear sunscreen. Over exposure to the sun can have many repercussions, the least of them being extra wrinkles later in life. Sun damage can cause cellular changes that may lead to skin cancer. Your best weapon is to use a daily sunscreen of at least SPF 30 and to not spend too long in the sun. Show off your latest hat and pair of sunglasses to protect your eyes and face. Your skin will thank you for it!
• Some medications may cause you to be more sensitive to the sun, increasing the risk of skin damage. Such medications include topical vitamin A anti-acne creams (such as Retin Aâ), quinolones, sulpha drugs, and Tetracycline.
• You may have heard of antioxidantsand their cancer fighting abilities. These food heros play a star role in keeping you healthy, and are found in many fruits, vegetables, legumes, fatty fish, nuts and various vegetable oils. Included in this list is vitamin C, E, Selenium, beta-carotene. In addition to being an antioxidant, vitamin C also helps the healing of burns and will help deter wrinkles. Vitamin C is involved in the production of collagen, the major protein found in skin tissue. Vitamin E is a powerful fat-soluble antioxidant that works at the cellular level to protect against free radical damage. To improve the health of your skin, consider taking a natural vitamin E supplement with 200-400 IU in addition to eating a diet that includes the above mentioned foods. For the most effective topical form, choose the natural d-tocopherol that is better absorbed by your skin. Higher skin concentrations of beta carotene, a form of vitamin A, may help protect against free radical damage caused by sunlight. Eat plenty of orange and yellow fruits and vegetables to boost the beta carotene content of your diet. Food sources of zinc may also help improve the health of your skin by promoting wound healing. To help you out, the following is a list of some foods that may help reduce your risk of skin damage:
  1. citrus fruits
  2. dark leafy greens
  3. shellfish
  4. cantaloupe
  5. mango
  6. carrots
  7. ground flax seeds
  8. salmon/tuna/mackerel
  9. legumes
  10. eggs/poultry
  11. sweet red/yellow/orange peppers

Watch for the Eating for Energy segment every Tuesday on BCTV’s Noon News Hour!