Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

6 tips to avoid sunburn and promote healthy skin 

With the last few weekends being perfect days for people to get down to the beach, we need to think about what is best for our skin. After a long winter of minimal sun exposure many of us are keen to spend long days at the beach. Today we are going to outline a few ways you can enjoy the sun without the consequences of painful and unattractive looking sunburn.

As we know unhealthy food causes all sorts of skin issues from acne to eczema and overall health problems.  The best way to improve poor skin health is to improve the diet, eat healthy foods and drink clean water. 

1. Gradual Sun Exposure

Sunlight is very beneficial for our health and we create the hormone D3 from exposure to the sun.   D3 has been shown to have a positive effect on your mood levels, fights depression, improves immune function and helps to protect your skin from sunburn. Start slow – for the first few times in the sun, aim for 15-30 minutes and slowly build up. If you have to be in the sun for longer periods of time, cover up until you can handle more time with your skin exposed. 

2. Eat Enough Good Fats

The Medium Chain Fatty Acids and Saturated Fats are easily utilised by the body for new skin formation and are protective against burning. You can tell when someone isn’t eating enough healthy fats, their skin is dry and can be a little flaky. Healthy fats like avocado, fish oil, nuts, extra virgin olive oil and coconut oil are great ways to improve the health and strength of your skin. Even putting extra virgin coconut oil on your skin is an amazing moisturiser and can protect you skin from sunburn.

3. Getting Enough Antioxidants

Antioxidants help fight free radicals in your body.  Free radicals cause damage and inflammation in the body; the less inflammation and free radicals we have the healthier we are and the more time the body can spend repairing instead of fighting. Research shows how antioxidants help protect the skin from sunburn and skin damage. Berries and vitamin C are your best source of antioxidants, as well as very dark chocolate. Avoid sugar and grains.

4. Optimising Vitamin D

Vitamin D can have a protective effect against sunburn and skin cancer. As mentioned earlier, optimal vitamin D levels are extremely important when it come to your health. We can source it from the sun, however, we need 15minutes a day of full body exposure to get the levels we ideally need.  This is where supplementing with vitamins can help boost your levels quickly. Melanin is the dark skin pigmentation produced by the skin which causes a tan, your body develops a tan to protect the body from the sun.  Vitamin D has a direct relation to melanin production. Supplementing with vitamin D is your best option; with 1,000 IU’s a day or research shows a concentrated dosage twice a week of 5,000 IUs restores D3 levels in the blood quicker.

5. Avoid Chemicals and use Natural Options

Secondary to dietary needs, the chemicals people put on their skin in the form of makeup, moisturisers and lotions everyday is effecting your skins ability to breath, stay moist, repair and look its best. A little sun exposure is ideal for healthy skin, damage from the sun only occurs when you get burnt.  Avoid using unnatural skin products as much as possible.

6. Supporting Supplements

  • Vitamin D3 (1,000 IU daily or 5,000 IU twice a week)
  • Vitamin C (2,000 mg daily)
  • Coconut oil - 2 tablespoons melted into your black coffee or herbal tea once a day
  • Omega 3 fish oil (1 with every meal) 


The fish oil Harbourside Fitness stocks includes a 2 in 1 which includes omega 3 and fish oil with D3.  Adding this to your daily routine will cover those bases.


To Healthy Living 

Daniel Christie


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