Sunscreen is essential, but it’s only part of the story when it comes to protecting skin in the summer months. Research increasingly shows that skin resilience is also shaped from within—by diet, inflammation levels, stress, sleep, and overall metabolic health.
Skin starts in the cells
“UV radiation ages the skin mainly by generating reactive oxygen species, or ROS,” says Ottawa-based Diana Semjonov, ND. “These molecules drive oxidative stress, which essentially means that cells and DNA are being damaged more quickly; they signal inflammatory pathways, and this accelerates the aging process.”
This process activates specific enzymes that damage collagen and elastic fibres—the very building blocks of skin—while ROS and increased inflammation reduce production of new collagen, explains Semjonov.
“With chronic exposure to UV radiation, this causes wrinkles, loss of elasticity, pigment changes, and of course, skin cancer risk,” Semjonov says.
Eating your sunscreen
Diet plays a significant role in the production or activation of ROS. A consistently balanced diet contributes to skin healing and preservation. On the other hand, a poor diet only accelerates the aging process.
“The body relies on antioxidants from food to help neutralize some of the damage from oxidative stress,” says Semjonov.
Drinking water is very important for skin health, says Hamilton-based Felicia Assenza, ND.
“Make sure the water you’re drinking is actually hydrating you,” says Assenza. If you’re very active or if you’re out in the hot sun all day, she suggests including electrolytes in your water to help the body absorb the water you’re drinking.
Store-bought electrolytes often have high sugar content, cautions Assenza, but you can also control the ingredients used and make your own.
Supplements, including carotenoids; vitamins C, D, and E; collagen; and ceramides can also contribute to skin health.
What’s in store
Clean SPF skincare products found at natural health retailers and grocers
A diverse selection of SPF skincare products—spanning serums, non-aerosol sprays, creams, and tinted sunscreen sticks—is readily available at natural health retailers and grocers.
A major trend in the sunscreen market is the rising preference for mineral formulas that rely on zinc oxide and titanium dioxide to shield skin from harmful UV rays. These two ingredients are the only active sunscreen filters widely recognized by the US Food and Drug Administration as safe and effective.
Ingredients to avoid, according to the Environmental Working Group, include oxybenzone, octinoxate, homosalate, avobenzone, octisalate, and octocrylene. Research has suggested that these products may have endocrine-disrupting effects.
Heat, sweat, and summer skin
Diet also plays a role in common warm-weather issues such as heat rash, acne, and fungal irritation, says Assenza. She suggests asking yourself questions such as: Is there too much processed food in my diet?, Am I eating whole foods?, and Am I eating fruits and vegetables?
In the summer heat, she recommends reaching for cooling foods and drinks, such as cucumber, watermelon, or iced mint tea, to stay hydrated and keep the body cool to prevent heat rash and fungal irritation.
When it comes to exercise under the sun, Semjonov endorses a simple and practical approach.
For outdoor exercise, try to time your workout before 10 am or after 3 pm, when the UV index is lower. If you know you will be outside for several hours, wear a cap or hat, sunglasses, and light UPF clothing along with a mineral, reef-safe sunscreen.
“Sunscreen alone is rarely perfect,” says Semjonov. Select a broad-spectrum, water-resistant sunscreen with an SPF of 30 or higher made specifically for sports. For reactive or acne prone skin in particular, she suggests a mineral-based sunscreen with zinc oxide.
Semjonov recommends applying sunscreen 15 to 20 minutes before going outside and reapplying if you are out longer than about two hours—or sooner if you are sweating heavily or wiping your face.
When travelling, Semjonov encourages prevention before repair.
“Airplanes, sun, wind, salt water, and chlorinated pools all dry the skin barrier, so use a moisturizer morning and night, and consider applying moisturizer after cleansing and before bed on every day of your trip,” says Semjonov. “Bring a small sunscreen stick or powder for easy reapplication on the go, especially for the nose, cheeks, ears, chest, and hands.”
Sunshine in a gummy?
Tanning gummies and pills are having a moment on social media—and can be easily procured online. But buyers need to be aware of potential side effects of common ingredients found in these products. For instance, when ingested in high quantities, canthaxanthin (a carotenoid) can have side effects including hepatitis and gastrointestinal disturbance, while high doses of beta carotene, also a carotenoid, are associated with increased risk of lung cancer in those who smoke.
The whole body connection
Your skin doesn’t function on its own; rather, it’s connected to everything else happening in your body.
A good night’s rest is crucial for skin function. Inadequate sleep or sleep disruptions can impair processes like collagen production, cellular repair, and wound healing. As little as one night of sleep deprivation can weaken the skin’s stability.
Chronic stress can also have a major impact on skin and exacerbate conditions such as acne, psoriasis, and inflammation. Assenza encourages the use of meditation as one way to ease stress. She also advocates for mindfulness. It can be as simple as being mindful of your skin and contemplating which steps to take next, says Assenza.
The “gut-skin axis,” meanwhile, is an emerging field of study. Many skin disorders, such as rosacea, psoriasis, atopic dermatitis, and acne, have been linked to an imbalance in the gut microbiota.
According to Assenza, it’s also important to remember that genetics play a role in how your skin reacts to the sun.
“Everyone’s made a bit differently,” says Assenza. “How the sun affects one person might not affect another person the same way.”
Supplements for skin health
Fortifying your outer armour
Hyaluronic acid: Multiple studies support the use of hyaluronic acid as a non-invasive method of improving skin hydration and rejuvenation.
Omega-3s: Omega-3 fatty acids with mono- and polyunsaturated structures are inversely correlated with severe photoaging.
Vitamin A: Vitamin A has been shown to support cellular growth and decrease signs of skin aging.
Carotenoids: Converted into vitamin A by the body, carotenoids can support skin hydration and elasticity and help prevent premature skin aging.
Vitamin C: This vitamin’s antioxidant properties help to prevent damage from the sun and support collagen formation.
Vitamin D: Vitamin D, which itself can be synthesized through the skin, is essential to tissue repair. Additionally, low levels can contribute to skin diseases such as skin cancer and psoriasis.
Vitamin E: Nicknamed the “vitamin of youth,” it contains antioxidants and anti-inflammatory properties.
Astaxanthin: Astaxanthin can improve skin texture, wrinkles, and moisture content.
Zinc: Provides significant support in the maintenance and repair of the skin.
This article was originally published in the August 2026 issue of alive magazine.
