I have lived in New Jersey my entire adolescent and adult life.  But every winter it’s like I have seasonal amnesia. I can’t believe how dark it gets, how dragged out the colder months feel, and how much I long for the warmth of the sun on my skin. 

Without getting too dramatic, I do feel like I could cry happy tears when the season truly changes and I’m training outside in shorts and a sports bra. But with the extended periods of time outdoors in less clothing, I know I have to be more mindful of how I protect myself. To my triathletes, protect your skin! My goal is to share tips for UV safety and skincare.

Skin Cancer Awareness

Protecting your skin is crucial in training and during races due to extended exposure to the sun. With May being Skin Cancer Awareness Month, it’s perfect timing to dial in on our skincare routines.  Also keep in mind, skin care doesn’t just mean sunscreen and sunblock.  Your nutrition plays a role, as well.

Let’s jump into the risk factors that we may face when training outdoors in the summer months, along with ways we can protect our bodies and our largest organ of all – our skin.

According to The Skin Cancer Foundation, 1 in 5 Americans will develop skin cancer by age 70. With over 5 million cases diagnosed in the United States each year, skin cancer is our most common type of cancer. And every sunburn you experience increases your risk.  

But it’s not just about the times that you overdid your sun exposure and got burned.  Every time you are out in the sun without protection from UV rays, you are putting your skin at risk. Knowing this and taking steps to protect your skin is key.  Additionally, what you put inside your body also plays a role, whether it’s increasing your photosensitivity or protecting against it. Luckily, while skin cancer is the most prevalent, it’s also the most preventable!

WHAT IS A SUNBURN?

A sunburn is a type of skin damage caused by overexposure to ultraviolet (UV) radiation from the sun or other sources like tanning beds. When the skin is exposed to excessive UV radiation, it triggers a series of reactions in the skin cells, leading to inflammation and redness. Sunburn can range from mild to severe, depending on factors such as the intensity and duration of sun exposure, skin type, and protective measures taken.

Symptoms of sunburn typically appear within a few hours of exposure and may include redness, pain and discomfort, swelling, blisters, peeling, headache, fever, and chills.

Sunburn not only causes discomfort and pain but also increases the risk of long-term skin damage, premature aging, and skin cancer. To prevent sunburn, it’s essential to take sun safety precautions, including wearing protective clothing, applying sunscreen with a high SPF, seeking shade during peak sun hours, and avoiding prolonged sun exposure. If sunburn occurs, treat it promptly by applying cool compresses, taking over-the-counter pain relievers, staying hydrated, and allowing the skin to heal. Severe sunburn may require medical attention, especially if accompanied by symptoms such as blistering, fever, or dehydration.

NUTRITION & PHOTOAGING

It may be obvious that sunblock, sunscreen, and protective clothing play a role in sparing your skin of potential sun damage. However, it may not be as obvious that what you consume orally will also play a role. From antibiotics to coffee and fruits and vegetables, you can heal or damage your skin from the inside out.

What is photoaging?

Photoaging refers to the premature aging of the skin caused by prolonged exposure to ultraviolet (UV) radiation from the sun and other sources, such as tanning beds. Unlike chronological aging, which occurs naturally over time, photoaging is primarily driven by external factors and can lead to visible signs of aging on the skin. Here are some key characteristics and effects of photoaging:

1. Wrinkles and Fine Lines: One of the most noticeable effects of photoaging is the development of wrinkles and fine lines on the skin, especially in areas that receive the most sun exposure, such as the face, neck, and hands. UV radiation damages the collagen and elastin fibers in the skin, leading to loss of elasticity and resilience.
2. Uneven Pigmentation: Photoaging can cause uneven pigmentation and hyperpigmentation, resulting in freckles, age spots (also known as sun spots or liver spots), and blotchy patches on the skin. UV radiation triggers an increase in melanin production, leading to the formation of dark spots and discoloration.
3. Loss of Skin Firmness: Exposure to UV radiation accelerates the breakdown of collagen and elastin fibers in the skin, leading to a loss of skin firmness and sagging. As collagen levels decrease, the skin becomes thinner and less able to bounce back from stretching or folding.
4. Dryness and Rough Texture: Sun-damaged skin often becomes dry, rough, and dull in appearance. UV radiation disrupts the skin’s natural moisture barrier, leading to increased water loss and decreased hydration levels. This can result in flakiness, roughness, and a lackluster complexion.
5. Visible Blood Vessels: Prolonged sun exposure can cause the tiny blood vessels near the surface of the skin to become more visible, leading to the appearance of spider veins or broken capillaries, especially on the face and cheeks.
6. Risk of Skin Cancer: Photoaging is also associated with an increased risk of developing skin cancer, including basal cell carcinoma, squamous cell carcinoma, and melanoma. UV radiation damages the DNA in skin cells, leading to mutations that can trigger the development of cancerous growths.

Preventing photoaging involves adopting sun protection measures such as wearing sunscreen with a high SPF, seeking shade during peak sun hours, wearing protective clothing and sunglasses, and avoiding tanning beds. Additionally, incorporating a skincare routine that includes antioxidants, moisturizers, and products containing retinoids or alpha hydroxy acids can help mitigate the effects of photoaging and promote healthier, more youthful-looking skin.

How does nutrition play a role?

Several nutrients have been found to offer protection against photoaging, helping to minimize the damage caused by exposure to UV radiation from the sun. Incorporating these nutrients into your diet can support skin health and reduce the risk of premature aging. Here are some key nutrients that play a role in protecting against photoaging:

1. Antioxidants: Antioxidants help neutralize free radicals, unstable molecules that can damage skin cells and contribute to photoaging. Some antioxidants particularly beneficial for skin health include:
   • Vitamin C: Found in citrus fruits, strawberries, bell peppers, and leafy greens, vitamin C helps protect the skin from oxidative stress and supports collagen production.
   • Vitamin E: Present in nuts, seeds, avocado, and vegetable oils, vitamin E helps protect the skin from UV-induced damage and supports skin barrier function.
   • Beta-carotene: Found in orange and yellow fruits and vegetables like carrots, sweet potatoes, and cantaloupe, beta-carotene is converted into vitamin A in the body, which supports skin health and repair.
2. Omega-3 Fatty Acids: Omega-3 fatty acids have anti-inflammatory properties and help maintain the integrity of the skin barrier. Sources include fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, and walnuts.
3. Polyphenols: Polyphenols are plant compounds with antioxidant and anti-inflammatory properties. Some polyphenol-rich foods that may help protect against photoaging include green tea, dark chocolate, berries, and grapes. Check my post on my love for Matcha to learn more about its role in photoaging.
4. Selenium: Selenium is a trace mineral with antioxidant properties that can help protect the skin from UV-induced damage. Good dietary sources of selenium include Brazil nuts, fish, eggs, and whole grains.
5. Zinc: Zinc is essential for skin health and wound healing. It helps protect the skin from UV radiation and supports DNA repair. Dietary sources of zinc include seafood, lean meats, nuts, seeds, and whole grains.
6. Collagen-Boosting Nutrients: Nutrients that support collagen production can help maintain skin elasticity and reduce the appearance of wrinkles. In addition to vitamin C, mentioned earlier, other collagen-boosting nutrients include amino acids like proline and lysine, which are found in protein-rich foods like meat, poultry, fish, dairy, legumes, and soy products.

Whether your goal is weight loss, enhanced performance, overall health, or protecting your skin – nutrition is paramount! Avoid processed foods and load up on whole foods from the Earth. But when it comes to your skin, in addition to incorporating these nutrients into your diet, it’s essential to practice sun safety measures to minimize UV-induced skin damage and reduce the risk of photoaging.

SUN BLOCK VS SUNSCREEN

Understanding sun protection involves grasping the differences between sunscreen and sunblock, as well as understanding SPF (Sun Protection Factor).

1. Sunscreen vs. Sunblock:
   • Sunscreen: Typically contains organic (chemical) filters that absorb UV radiation before it penetrates the skin. These chemicals convert UV radiation into heat, which is then released from the skin. Sunscreen is usually transparent when applied and needs to be applied around 15-30 minutes before sun exposure to allow time for it to be absorbed into the skin.
   • Sunblock: Often contains physical (mineral) filters such as zinc oxide or titanium dioxide, which create a physical barrier on the skin to reflect and scatter UV radiation. Sunblock tends to be thicker and may leave a visible white cast on the skin. It starts working as soon as it’s applied.
2. SPF (Sun Protection Factor):
   • SPF measures the level of protection a sunscreen or sunblock provides against UVB rays, which are the primary cause of sunburn and contribute to skin cancer risk.
   • The SPF number indicates how long it takes for UVB rays to redden the skin when using the product compared to not using any sunscreen. For example, SPF 30 means it would take 30 times longer to burn than if you weren’t wearing sunscreen.
   • It’s important to note that SPF primarily measures protection against UVB rays, but it doesn’t indicate protection against UVA rays, which also contribute to skin damage and aging.
   • SPF should be chosen based on skin type, sun exposure intensity, and duration. Broad-spectrum sunscreens protect against both UVA and UVB rays.
3. Application and Reapplication:
   • Sunscreen or sunblock should be applied generously to all exposed skin, including the face, neck, ears, and any other exposed areas.
   • It should be reapplied every two hours, or more frequently if swimming, sweating heavily, or toweling off.
   • Even water-resistant sunscreens lose their effectiveness after about 40-80 minutes of swimming or sweating, so reapplication is essential.
4. Additional Sun Protection Measures:
   • Sunscreen or sunblock is just one part of a comprehensive sun protection plan. Wearing protective clothing, seeking shade, and avoiding the sun during peak hours (10 a.m. to 4 p.m.) are also important strategies for preventing sun damage.

Tips for Training and Race Day

As a triathlete, sun protection is crucial for your performance and long-term health. In addition to the tips already discussed, here are some factors to consider:

• Timing: Plan your training sessions to avoid peak sun exposure between 10 a.m. and 4 p.m. If training during these hours, take extra precautions.
• Clothing: Wear lightweight, moisture-wicking clothing that covers as much skin as possible. Look for UPF (Ultraviolet Protection Factor) labeled clothing for added protection.
• Hats and sunglasses: Invest in a wide-brimmed hat to shield your face, neck, and ears from the sun. Wear sunglasses with UV protection to safeguard your eyes.
• Hydration: Heat from the sun can increase dehydration risk. Stay hydrated by drinking plenty of water before, during, and after training sessions.
• Reapplication: Reapply sunscreen every two hours, or more frequently if sweating heavily or swimming. I love disposable sunblock wipes that make it easy to reapply on the go. I plan to keep these at my transition during races this year!
• Shade: Whenever possible, seek shade during breaks or cooldown periods to reduce sun exposure.
• Skin checks: Perform regular skin checks to monitor for any changes or abnormalities. Consult a dermatologist if you notice any suspicious moles or lesions.
• Lip protection: Don’t forget to apply sunscreen or lip balm with SPF to protect your lips from sun damage.
• Consistency: Make sun protection a part of your daily routine, not just during training sessions or competitions.

FINAL THOUGHTS

I am far from perfect when it comes to nailing my skincare routine. But my goal is to continually improve upon how I take care of my body from the inside out. We get one body, and it’s our responsibility to care for it and love ourselves like we are our own best friend. I plan on taking my body through many more outdoor adventures and my hope is that you can do the same!

As always, it’s your journey, your pace, and all my support. I love hearing from you! Leave a comment or send me a message if you’d like to connect.