The sun is a powerful force — a source of life, healing, and essential vitamin D. While sunshine supports our wellbeing, especially in the summer months, it’s important to be mindful of when and how we expose our skin to its most intense rays, writes Naturopathic Nutritionist Erica.
Many traditional sunscreens contain potentially harmful chemicals such as aminobenzoic acid and oxybenzone — which are known as *endocrine disruptors. These substances are easily absorbed into the skin and bloodstream, where they may interfere with hormone function. While completely removing them may not always be possible, reducing your exposure is a positive change.
Choosing to go for safer, more natural alternatives — along with healthy lifestyle and dietary habits, can help support your skin and overall health.
Tips for safer sun protection
1. Early morning sun exposure
Aim for 15–20 minutes of unprotected sun exposure each day in the early morning, ideally before midday. This supports natural vitamin D production without the risks associated with peak UV hours.
2. Use non-toxic mineral sunscreens
Choose sunscreens made with natural, mineral-based ingredients such as:
- Zinc oxide (a physical sunblock)
- Shea butter
- Jojoba oil
- Coconut oil
- Sea buckthorn
Avoid ingredients like oxybenzone and aminobenzoic acid, which can negatively impact both your body and the environment (especially water).
3. Eat antioxidant-rich foods
Protect your skin from within by increasing your intake of antioxidants. Focus on nutrients such as:
- Vitamins A, C, and E
- Zinc
- Selenium
- Lycopene
These helps reduce oxidative stress and may offer protection against sun damage. For a helpful list of food sources, check out my article on protecting your skin from within.
4. Reduce processed seed oils
Highly processed oils like sunflower, corn, and generic vegetable oils can contribute to inflammation in the body. Try to focus on:
- Cold-pressed oils (chia, walnut, sunflower, avocado)
- Extra virgin olive oil
- Coconut oil
- Ghee or grass-fed butter
The processing methods used on conventional seed oils alter their composition, potentially increasing inflammatory markers. Cold-pressed oils retain more of their natural composition and are less inflammatory.
5. Stay hydrated
Proper hydration helps maintain healthy skin function and removes excess toxins stuck. In addition to drinking plenty of water, include hydrating foods such as:
- Watermelon
- Cucumber
- Coconut water
- Courgettes
- Leafy greens
6. Increase healthy fats
Incorporating healthy fats into your diet supports the integrity of your skin’s cell barriers. Good sources include:
- Walnuts
- Chia seeds
- Extra virgin olive oil
- Sardines
- Avocados
7. After sun moisturising
After spending time in the sun, nourish your skin with gentle, natural moisturisers like:
- Shea butter
- Aloe vera gel
- Almond oil
There’s no overnight fix when it comes to skin health. Adopting a consistent, holistic approach through thoughtful lifestyle choices, nutrition, and non-toxic skincare will lead to lasting benefits. Prioritising skin health from the inside out is one of the most effective ways to protect against sun damage and support overall wellness.
*The endocrine system is a network of glands and organs that regulates essential functions in the body, especially hormone balance. Endocrine disruptors are chemicals that interfere with this system and can affect metabolism, mood, development, and reproduction.
Being aware of these chemicals and avoiding them where possible is an important part of maintaining long-term hormonal health.
To explore this topic further, read my full post: https://wondergreens.co.uk/blog-1/f/endocrine-disruptors
Sources if you’d like to read further:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9885170/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7648445/
- https://www.researchgate.net/publication/361990782_Environmental_Fate_of_Organic_Sunscreens_during_Water_Disinfection_Processes_The_Formation_of_Degradation_By-Products_and_Their_Toxicological_Profiles
- https://www.researchgate.net/publication/351070698_Exposure_assessment_of_bisphenol_A_by_drinking_coffee_from_plastic_cups
- https://www.oecd.org/chemicalsafety/testing/OECD%20Work%20on%20Endocrine%20Disrupting%20Chemicals.pdf
- https://sustainablykindliving.com/non-toxic-cookware/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6438086/
Health disclaimer: I do not claim to diagnose, cure or treat diseases, symptoms or illnesses. The information and service provided through the platform/consultations are here to provide individuals with an alternative holistic method if you choose to make changes in this direction. Please contact your medical practitioner if you have any medical issues.
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