Take care of your skin to get a healthy tan during the first sunny days.

Summer is just around the corner and you may always be noticing its beneficial effects. The warm rays of the sun provide us with 90% of our vitamin D, a substance that boosts the body’s dopamine and serotonin production, the so-called “happiness hormones”.

Sunshine has other health benefits, such as reducing the symptoms of psoriasis and acne, stimulating the immune system and strengthening the bones. However, you need to be very careful when relaxing in the sun, because the sun is a double-edged sword and it can be unhealthy if you do not take the right precautions.

According to the Spanish Association Against Cancer (AECC), ultraviolet radiation from reckless exposure to the sun is the main cause of skin cancer. This kind of ultraviolet light can cause the appearance of dark spots on the skin, early skin ageing and, in serious cases, melanoma (skin tumours). In Spain, cases of melanoma are increasing at a rate of 10% every year. Experts insist that it is essential to take precautions both on and off the beach, at weekends and on excursions, when we are also exposed to the sun. In addition, if you have a lot of moles, you should go to the dermatologist for a check over before the summer.

Advice for healthy skin

If you want to get a light, even tan, one-hundred-percent safely, then you need to prepare your skin for a few weeks ahead of time. Take note!

1. Exfoliation

Before sunbathing, it is a good idea to exfoliate your body to slough off impurities and dead skin from the epidermis (the outermost layer of the skin) and smooth the surface. This will give the skin an even, glowing, healthy appearance. It will also benefit from the cosmetics that you apply and will be fully moisturised.

2. Moisturisers

When the skin lacks water, it looks dry, dull and even scaly. Dermatologists advise using a moisturising body cream after showering and after exposure to the sun, because it creates a protective barrier that keeps water in.

3. Sun protection

The skin takes on a golden tone gradually, so on the first hot days you must use a sun protector with very effective filters (SPF 30 or 50) several times a day. Don’t forget to apply to the face, neck and décolletage to prevent dark spots and possible future wrinkles. Use sun protection even on cloudy days and stay out of the sun when it is high in the sky (between 11.00 and 16.00).

4. Drink water

When the temperature is high, our bodies lose copious amounts of water through sweat, so we need to top up often. Doctors recommend drinking plenty of fluids, at least 2.5 litres per day. As well as water, gazpacho, soup and salads contain a lot of H2O.

5. Eat seasonal fruit

Summer fruits (melon, watermelon, peaches, et) are rich in antioxidants, and help to counteract the effects of free radicals and stimulate blood flow to the tissues.

You can also provide your skin with a good dose of nutrients by consuming certain foods: eggs and fish (vitamin A, vital for cell renewal), almonds and peaches (vitamin B to protect us from the sun), oranges and pineapple (Vitamin C, antioxidant and anti-wrinkles), and nuts and tomatoes (vitamin E, prevents and treats burns and scars).

Follow these recommendations to prepare your skin for a perfect summer, free of risks and dangers.

Above all, drink plenty of water, use a sun protector and don’t forget to enjoy every last minute of summer.

This post is also available in: Spanish