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Summer-Proof Your Skin Inside and Out

Summer brings warmth, energy, and outdoor opportunities many people look forward to all year. Along with these benefits comes an increase in ultraviolet (UV) exposure, which can damage skin cells, speed up aging, and increase the risk of skin cancer. Sunscreen plays a critical role in protection, but sun safety is broader than SPF alone. Lifestyle choices and nutrition can help the skin stay resilient, reduce the impact of UV stress, and support recovery after exposure.

In this article, we will explore the science-backed ways you can strengthen your skin’s natural defenses and practice daily habits that protect your health while enjoying the sun.

Understanding Sun Exposure and Skin Health

Ultraviolet radiation from the sun reaches the skin in two main forms: UVA and UVB rays. UVA rays penetrate deeper into the skin and contribute to premature aging by breaking down collagen and elastic tissue. UVB rays are mostly responsible for sunburn and play a major role in the development of skin cancers. Together, they increase oxidative stress and trigger inflammatory processes that damage skin cells and DNA.

While sunscreen is essential in blocking a portion of this radiation, no sunscreen filters 100 percent of UV rays. Skin health depends on a combination of topical protection and internal support. Research shows that certain nutrients and lifestyle choices can reduce oxidative stress, strengthen the skin barrier, and improve the skin’s natural ability to repair.

The Role of Antioxidants in Skin Protection

One of the most significant nutritional strategies involves increasing antioxidant intake. Antioxidants neutralize free radicals formed when UV rays damage skin cells. Over time, excess free radicals contribute to wrinkles, uneven pigmentation, and skin cell mutations.

Vitamin C is a powerful antioxidant that supports collagen synthesis and helps repair damaged skin tissue. Citrus fruits, strawberries, kiwis, and bell peppers are all rich in vitamin C.

Vitamin E works in synergy with vitamin C, providing additional protection to cell membranes from oxidative damage. Nuts, seeds, avocados, and leafy greens offer valuable amounts of vitamin E.

Carotenoids such as beta-carotene, lycopene, and lutein accumulate in the skin and can provide some internal defense against UV damage. Beta-carotene is found in carrots and sweet potatoes, while lycopene is abundant in tomatoes and watermelon. Lutein and zeaxanthin are present in leafy greens like spinach and kale.

Polyphenols found in tea, berries, and dark chocolate have been studied for their potential to protect skin cells from UV-induced inflammation and DNA damage. Regular consumption of foods rich in polyphenols may contribute to overall skin health.

By making these nutrients a consistent part of the diet, the body can maintain a stronger antioxidant network, which complements the physical barrier offered by sunscreen.

Healthy Fats and the Skin Barrier

Beyond antioxidants, certain fats support skin hydration and integrity. The skin’s outer layer relies on lipids to maintain moisture and resist environmental stress.

Omega-3 fatty acids, found in cold-water fish like salmon, sardines, and mackerel, as well as plant sources like chia seeds and walnuts, help reduce inflammation in the skin and may lower sensitivity to sunburn.

Monounsaturated fats from olive oil and avocados also play a role in supporting the lipid layer of the skin, helping retain moisture and improve texture.

Including these healthy fats in meals can contribute to softer, more resilient skin, better able to recover from occasional sun exposure.

Hydration: The Foundation of Skin Health

Skin that is properly hydrated performs its protective functions more effectively. Water supports the transport of nutrients to skin cells and the removal of waste products.

During summer, hydration needs often rise due to higher temperatures and increased outdoor activities. While drinking water remains central, water-rich foods such as cucumbers, melons, oranges, and berries help boost fluid intake and provide additional nutrients.

Herbal teas and infused water with mint, citrus, or berries offer a refreshing way to increase hydration without added sugars. Consistent hydration keeps skin looking fuller and more elastic, which can reduce the appearance of fine lines and dryness often worsened by sun exposure.

Daily Habits That Strengthen Sun Protection

Nutrition forms part of the puzzle, but daily lifestyle habits also influence how the skin responds to sun exposure. These habits can help you create a practical, sustainable routine:

  • Wear protective clothing: Lightweight, long-sleeved shirts, wide-brimmed hats, and UV-protective sunglasses shield large areas of skin from direct sunlight.
    Seek shade during peak hours: The sun’s rays are strongest between 10am and 4pm. Planning outdoor activities in the early morning or late afternoon reduces risk.
    Use broad-spectrum sunscreen consistently: Apply sunscreen with an SPF of at least 30 to all exposed skin, even on cloudy days. Reapply every two hours or after swimming or sweating.
  • Avoid tanning beds: Artificial UV radiation can be as harmful as natural sunlight and increases the risk of skin cancer.

These practices help reduce cumulative UV exposure, which is a key factor in long-term skin health.

Recovery After Sun Exposure

Despite careful planning, occasional overexposure happens. Supporting skin recovery can help reduce damage and discomfort.

  • Cool the skin gently: Use cool (not ice-cold) compresses or showers to soothe heat without causing further irritation.
  • Hydrate internally: Increase water intake and include foods rich in antioxidants to help repair oxidative stress.
  • Rest and avoid further exposure: Give the skin time to recover by staying out of direct sun until redness or sensitivity subsides.

These measures do not reverse damage entirely but support the body’s natural healing processes.

The Importance of Year-Round Care

While summer brings the most intense UV exposure, protecting and nourishing the skin is important all year. Winter sun, high altitudes, and reflective surfaces like snow and water can still cause damage.

Maintaining a balanced diet rich in antioxidants and hydration benefits skin resilience in every season. Coupled with consistent sun safety habits, these choices build a foundation for healthier skin over the years.

Summing It Up

Sun safety goes beyond sunscreen. While SPF remains an essential part of daily routines, nutrition and lifestyle choices provide another layer of protection. A diet filled with colorful fruits and vegetables, healthy fats, and water-rich foods helps neutralize free radicals, support skin repair, and maintain hydration.

Simple daily habits, such as wearing protective clothing, seeking shade, and practicing mindful sun exposure, further reduce risk. When sun exposure does occur, cooling, moisturizing, and hydrating can aid recovery. By combining external and internal strategies, it becomes possible to enjoy the benefits of summer while minimizing long-term damage. These choices do not demand perfection but reward consistency. Over time, they help keep the skin healthier, stronger, and better able to face each new season.

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INDICATION
Lomaira™ (phentermine hydrochloride USP) 8 mg tablets, CIV is a prescription medicine used for a short period of time (a few weeks) for weight reduction and should be used together with regular exercise and a reduced-calorie diet. Lomaira is for adults with an initial BMI* of 30 or more (obese) or 27 or more (overweight) with at least one weight-related medical condition such as controlled high blood pressure, diabetes, or high cholesterol. The limited usefulness of this drug class (anorectics), including Lomaira, should be measured against possible risk factors inherent in their use.

IMPORTANT SAFETY INFORMATION
Don’t take Lomaira™ if you have a history of cardiovascular disease (e.g., coronary artery disease, stroke, arrhythmias, congestive heart failure or uncontrolled high blood pressure); are taking or have taken a monoamine oxidase inhibitor drug (MAOI) within the past 14 days; have overactive thyroid, glaucoma (increased pressure in the eyes), agitation or a history of drug abuse; are pregnant, nursing, or allergic to the sympathomimetic amines such as phentermine or any of the ingredients in Lomaira.

Taking phentermine with other drugs for weight loss is not recommended. Primary pulmonary hypertension (PPH), a rare fatal lung disease, has been reported in patients who had taken a combination of phentermine and fenfluramine or dexfenfluramine for weight loss. The possible association between phentermine use alone and PPH cannot be ruled out. Patients should report immediately if they experience any decrease in the amount of exercise that they can normally tolerate, shortness of breath, chest or heart pain, fainting or swelling in the lower legs.

Serious heart valve problems or disease have been reported in patients taking a combination of phentermine and fenfluramine or dexfenfluramine for weight loss. The possible role of phentermine has not been established, therefore the possibility of an association between heart valve disease and the use of phentermine alone cannot be ruled out.

If your body becomes adjusted to the maximum dose of phentermine so that its effects are experienced less strongly, the maximum dose should not be exceeded in an attempt to increase the effect.

Caution is advised when engaging in potentially hazardous activity such as driving or operating machinery while taking phentermine. Phentermine has the potential to be abused. Keep Lomaira in a safe place to prevent theft, accidental overdose, misuse or abuse. Using alcohol with phentermine may result in an adverse drug reaction.

Phentermine can cause an increase in blood pressure. Tell your doctor if you have high blood pressure, even if it’s mild. If you are taking medicines for type 2 diabetes, your doctor may have to adjust these medicines while taking phentermine.

Some side effects of phentermine that have been reported include pulmonary hypertension, valvular heart disease, palpitations, increased heart rate or blood pressure, insomnia, restlessness, dry mouth, diarrhea, constipation and changes in sexual drive. These are not all of the potential side effects of phentermine. For more information, ask your doctor or pharmacist.

To report negative side effects of prescription drugs, contact FDA at 1-800-FDA-1088 or visit www.fda.gov/medwatch.

*Body Mass Index (BMI) measures the amount of fat in the body based on height and weight. BMI is measured in kg/m2.

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IMPORTANT SAFETY INFORMATION Don’t take Lomaira™ if you have a history of cardiovascular disease (e.g., coronary artery disease, stroke, arrhythmias, congestive heart failure or uncontrolled high blood pressure); are taking or have taken a monoamine oxidase inhibitor drug (MAOI) within the past 14 days; have overactive thyroid, glaucoma (increased pressure in the eyes), agitation or a history of drug abuse; are pregnant, nursing, or allergic to the sympathomimetic amines such as phentermine or any of the ingredients in Lomaira.
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