It’s summertime, which means more time outside and more sun on our skin.  While it’s important to protect skin on the outside with hats, lightweight clothing and sunscreen, there’s a lot we can do to nurture our skin from the inside.

June is skin cancer awareness month, which is a perfect time to share three tips for glowing skin this summer, and all year long!

  • Prioritize vitamins and minerals! There are many essential nutrients, but when it comes to glowing skin vitamin A, vitamin C, and zinc top the list.  These nutrients can improve skin appearance, reduce wrinkles, and help protect against UV radiation. Vitamin A-rich foods include liver, cod liver oil, cream, butter and egg yolks.  The highest sources of vitamin C include bell peppers, dark leafy greens, broccoli, Brussels sprouts, kiwi, citrus fruits, strawberries, and fresh herbs such as cilantro, chives, thyme, basil and parsley. Top zinc foods include liver, red meat, shellfish, pumpkin seeds and other nuts.
  • Exercise often! Exercise is great for your entire body, including your skin! Cardio and resistance training increase circulation, which brings more nutrients and oxygen to skin cells. Exercise can also protect the skin from inflammation, premature aging, and other damage. Don’t fret the sweat – sweating can help to open pores and release impurities.  Research has shown skin wounds heal an average of nine days faster in those who exercised regularly compared with those who weren’t active.
  • Get your beauty sleep! Getting adequate sleep each night is essential for skin health. The National Sleep Foundation recommends adults sleep at least 7-9 hours each night. During sleep, your body repairs cells to restore your skin.  Less sleep can lead to the appearance of aging skin.   Sleep also keeps the immune system strong to fight infections that affect the skin.  Need another reason to get more Z’s?  Studies have shown that someone who is sleep deprived is perceived as less attractive, possibly due to  dark under-eye circles, swollen eyelids, and a puffy face.