Advertisements, articles, and products promoting healthy skin are all around us. Most focus on making skin look younger, tighter, and free of blemishes and wrinkles. But the importance of healthy skin goes far beyond looks. Your skin is your body’s largest organ and it protects you from head to toe. 

Even though we are bombarded with tips for taking care of our skin, most of us rarely think about the incredible role our skin plays. Can you imagine what a mess we’d be without our skin? Skin protects our bodies from dangers in the environment, keeps us water-resistant, provides us with the sense of touch, helps regulate our body temperature, and keeps everything in our body where it belongs.  Skin grows along with us and continues to renew itself throughout our lives. But without proper care, this protective barrier can be damaged. It is your responsibility to protect the skin you are in.

Sunbathing is a popular pastime around the world. MMMMMMMinimal exposure to the sun can be healthy and even provide essential vitamins to your body. But keep in mind, whenever you step out into direct sunlight, your skin is exposed to harmful ultraviolet rays (UV rays). These UV rays can damage the DNA in your cells. To protect your cells when they have had too much UV exposure, your body produces a chemical called melanin, which causes your skin to darken, or become “tan.” So having a tan, or sunburn, is really your body’s way of telling you it is working hard to protect you and your skin, and that you need to do a better job of protecting yourself from the sun’s rays.

UV rays can also lead to precancerous and cancerous growths on your skin. If you notice a new freckle or mole on your skin, especially one that seems to be shaped irregularly, one that changes color, or one that continues to grow over time, it is best to have it checked out by a dermatologist. Skin cancer can be deadly, but also has a high cure rate when detected early. Get to know your skin and check for changes regularly.

No matter the color of your skin, it is important to use sunscreen. Sunscreens are lotions, sprays, or creams that absorb harmful ultraviolet rays, which can otherwise result in skin disease. But not all sunscreens are alike, and it is important to know which will provide the protection you need. It is key to use a sunscreen that is “broad-spectrum” meaning it protects you from both UVA and UVB rays, has a sun-protection factor (SPF) of at least 15 (however, there is no consensus among doctors and dermatologists for the ideal SPF, some feel the lowest SPF used should be 30), and is water-proof if you plan on spending time in the water. Always check the expiration date on your sunscreen. If it is past the expiration date, it may not be effective.

The best way to avoid skin damage and skin cancer is prevention. Luckily, there are effective solutions that will allow you to enjoy some sunshine and still be protected from the sun’s harmful rays. Here are some tips for safe fun in the sun:

• Limit sun-exposure between the hours of 10 a.m. and 4 p.m. The sun’s rays are strongest during these hours.
• Wear protective clothing, such as long-sleeved shirts, long pants, sunglasses, or hats. There are even lines of clothing made from comfortable, breathable fabrics that are designed to block UV-rays.
• Use sunscreen in summer and winter and on sunny and cloudy days. In winter, the UV rays may not be as strong, but the rays can still damage your skin.
• Apply sunscreen at least 30 minutes before sun exposure and re-apply often, especially if you are swimming or sweating.
• Be sure to spread sunscreen evenly and apply to all exposed parts of your body, including some easy-to-forget spots like your ears, neck, hands, and feet.
• Apply sunscreen more often if you are near a reflective surface like water, ice, or snow. People can sunburn even during winter activities like snowboarding or ice-skating. The strength of UV rays actually doubles when sun is reflected off of a snowy surface.
• Avoid tanning booths. Tanning booths bombard the skin with high levels of UV rays that will still cause damage to your skin. Tanning booths are not a safe alternative to sunbathing outside.
• Get in the shade. Whenever you forget to apply sunscreen or are not sure if you have the appropriate level of protection, getting out of the sun is a sure-fire way to protect your skin.

Sun exposure is not your skin’s only enemy. Many habits, environmental factors, and lifestyle choices can affect your skin’s health as well. Here are some tips for keeping your skin strong and healthy.

• Keep your skin clean. The easiest way to take care of skin is to clean it as often as possible. Use a cleanser that suits your skin type, you may want to consult a skin care professional to choose a good product. Use warm water and never scrub your skin too hard or use too harsh of a cleanser – it might remove essential oils and make your skin dry.
• Eat a balanced diet. Some research suggests that diet has an effect on skin health and can influence flare-ups of certain skin conditions such as acne, eczema, or psoriasis. It is believed by some that fruits (including blueberries and apricots), vegetables (like spinach, squash, or tomatoes), whole grains, and foods rich in essential fatty acids (such as salmon, ground flaxseed, olive oil, or walnuts) can help keep skin hydrated by strengthening your skin’s ability to maintain moisture.
• Avoid foods high in fat and sugars and limit carbohydrates in your diet. These foods are thought to cause early aging of skin. As mentioned above, it is best to have a well-balanced diet.
• Do not smoke. Not only is smoking harmful to organs like your heart and lungs, but it is also damaging to your body’s largest organ – the skin. Smoking blocks the tiny blood vessels in the skin and harms connective fibers like collagen and elastin, causing wrinkles to form prematurely. Smoking also depletes the skin of oxygen and vitamin A that are necessary for healthy skin.
• Reduce stress. You might notice that your skin becomes dry and lifeless when you are busy or stressed, or maybe you “break out” with pimples when you are stressed. Being stressed releases hormones, like adrenaline and cortisol, that cause glands under the skin to secrete too much oil, resulting in pimples. These hormones also narrow your blood vessels limiting the blood supply to your skin, leaving it dry.
• Stay hydrated. While there is debate about how much water consumption directly affects the state of your skin, there is no doubt that staying hydrated helps protect your body’s cells in general and contributes to overall health.

While your skin is busy protecting your body from the outside world, it is being exposed to sun, chemicals, toxins, and other environmental stresses that can cause damage over time. It requires extra care and protection for your skin to look, feel, and be healthy. While we all will experience some changes to our skin as we age, there are many things we can do to keep it from getting damaged prematurely.

Use sunscreens to protect your skin when you are outside and gently clean your skin often. Remember that your diet and lifestyle directly affect skin health. Stay hydrated and eat a balanced diet of foods like whole grains, fruits, and vegetables. Relieve stress by taking time out to exercise and relax, and avoid things like smoking or drinking excessive amounts of alcohol and caffeine.

Protect your skin, and your skin will continue to protect you.