For many years, dermatologists have advised their patients to avoid or at least severely limit skin exposure to the sun, as UV radiation is a major cause of skin cancer, exogenous skin aging, wrinkling, and abnormal pigmentation. Despite all attempts to inform the public, the incidence of newly diagnosed cases of skin cancer is increasing at an alarming rate. An estimated 60,000 cases of melanoma were diagnosed in the United States in 2005. It is alarming that about 8,000 deaths are recorded annually in the United States from this, perhaps the most dangerous type of skin cancer. Cosmetic patients are an audience that should be informed about the risks associated with exposure to solar radiation and the need for appropriate correct behavior. Of all the skin care tips that professionals give to patients, this one is the most important, because adequate skin protection from the sun's rays has a significant impact on the patient's appearance. It is necessary to inform patients that if they do not avoid sunlight and pay enough attention to this problem, they will spend extra money on cosmetics and procedures.
It is known that in addition to appropriate behavior, it is advisable to use sunscreen every day. However, given that none of these agents can effectively block all parts of the UV spectrum, to reduce the acute and cumulative effects of sun exposure, avoid skin exposure to direct sunlight, wear sun hats and clothing, and Install sun shields on windows. Estheticians are encouraged to instruct patients on the proper use of sunscreen and return to this topic in each subsequent conversation. It is the whole complex of the above measures that allows patients to realize how important it is to protect the skin from the sun. Even if the patient claims to use sunscreen and is aware of the dangers associated with sun exposure to the skin, studies have shown that patients generally do not pay enough attention to protecting their skin from the sun. Mothers are known to care more about protecting their children's skin than protecting their skin. In addition, as people grow older (from childhood to adolescence), people pay less and less attention to protecting their skin from the sun. It is not uncommon for even well-informed people to forget to use sunscreen. For example, one study found that 98% of families only use sunscreen after they arrive at the beach, instead of applying sunscreen 30 minutes prior to expected exposure to intense sun exposure for optimal protection. This article discusses the practical aspects of choosing and using sunscreens, which allows the practitioner to help the patient choose the optimal sun protection for the skin (according to the type and lifestyle), as well as answer the many questions of patients.
UV radiation spectrum A and B
On a typical summer day, UV-A radiation makes up approximately 96.5% of the UV radiation that reaches the Earth's surface, while UV-B radiation accounts for the remaining 3.5%. If we consider all types of light radiation reaching the Earth's surface, then UV-A radiation as a percentage is 9.5%.
While UV-A radiation makes up the majority of UV radiation that reaches the earth's surface, UV-B radiation is more likely to cause squamous cell skin cancer under experimental conditions.
The fact confirms the expediency of using UV-B protection means. The first sunscreens developed were designed to prevent erythema (reddening of the skin) and burns by blocking UVB radiation while providing minimal protection against UVA radiation. UV-A radiation causes immune suppression and is thought to play an important role in the development of melanoma. Therefore, it is recommended to use UV-A and UV-B protection. The carcinogenic effect of UV radiation on the skin is due to the initiation of mutations in DNA. DNA is believed to be the chromophore for UV radiation. Although UV radiation is most absorbed by DNA at a wavelength of 260 nm, it is believed that UV-B radiation is the main cause of DNA damage. DNA damage causes the appearance of two pyrimidine dimers, cyclobutane pyrimidine dimers of 6- or 4-photopyrimidine derivatives.
Removal of these carcinogenic products is provided by reparative excisional enzymes. In the absence of repair, mutations in DNA can accumulate, and in such cases we are already talking about the “mutational signature” of UV radiation.
UV-B radiation does not pass through glass, and the maximum dose of radiation occurs between 10:00 and 16:00. UV-A radiation passes through glass. The number of rays reaching the Earth's surface depends on the time of day and on the amount of clouds. UVA rays penetrate deeper into the skin, causing wrinkles and signs of aging. UV-A radiation is also known to cause damage to the dermal layer of the skin. In a study conducted by R.M.Lavker, repeated exposure to suberythematous doses of UV-A radiation caused an increase in the thickness of the epidermis, the appearance of clusters of lysosomes on the surface of elastin fibers, as well as a decrease in the number of Langerhans cells and inflammatory infiltrates in the dermis. Unfortunately, the determination of sun protector factor (SPF) concentrations mainly assesses the severity of the UV-B protection effect without giving any information about UV-A radiation. In other words, if there is an increase in SPF concentrations, this means that the body has launched a protective reaction in response to UV-B radiation.
sun protection factor
SPF is the ability of a sunscreen to delay the onset of sunburn-induced erythema (an outward sign of skin damage, mainly due to UV-B exposure). SPF is technically defined as the amount of solar radiation needed to produce minimal erythema divided by the amount of energy required to produce the same amount of erythema on unprotected skin. Theoretically, a person applying an SPF to the skin can be exposed to direct sunlight 10 times longer without a visible erythematous reaction on the skin. The determination of SPF is carried out by performing tests on the untanned skin of volunteers (as a rule, tests are performed on the upper buttocks).
To date, international experts have agreed on a standard amount of sunscreen per unit of skin surface (i.e., layer thickness), the required amount being 2mg of SPF per cm of skin. To apply sunscreen to the skin of an adult in such a way that a layer of the required thickness is obtained, 30 ml of the product is required. In most cases, people don't put enough sunscreen on their skin. For example, face powder cannot be applied to the skin in the required amount. The average face area is approximately 600 cm2. Thus, approximately 1.2 g of powder will need to be applied to the skin of the face. In other words, for effective sun protection, you need about 14 times more powder than is usually used.
When applying lotions containing SPF to the skin of the face, up to 0.8 g is usually required at a time (according to L. Baumann). Thus, it is required to use 1.5 times more lotion than is normally used to protect the skin. A recent study showed that people typically achieve only 20% to 50% of the recommended amount of sun protection because they don't apply enough sunscreen.
The conclusion about the inadequate use of sunscreens was also made according to the results of a study in which students from different countries of Europe took part. It was found that students use sunscreen in an amount that is 5 times less than the recommended amount. Summing up, we can say that the use of standard sun protection products in the usual amount provides an effect that is 3 times less pronounced than the effect of using SPF. Applying a regular layer of SPF to the skin allows you to increase the severity of skin protection from the sun by 5 times compared to standard products. When discussing with patients the appropriate thickness of a sunscreen layer, it is worth recommending the maximum possible thickness at which discomfort will not be felt.
In the past, SPF systems were primarily designed to protect against UV-B radiation (280-315 nm), which causes instant redness of the skin. It is important to remember that UVA-associated skin erythema is delayed and thus the duration of exposure to UVA radiation and its dose should not be taken into account when assessing SPF with current methods. Also, UV rays cause darkening of the pigment after exposure to the sun on the skin. In order to investigate the damaging effects of UV-A radiation, a new study was launched to evaluate the effect of UV-A radiation (320-400 nm) on the sun protection index. There are several UVA classification systems around the world today, and the FDA is trying to determine which system to recommend as the standard system for use in the US. Given that there is no standard method for determining UV-A radiation, the information that a particular product provides a certain level of protection against UV-A radiation is not entirely correct. Obviously, this is a rather serious problem.
FDA and sunscreen
The FDA is seriously addressing the issue of UV-A exposure to the skin and the labeling of sunscreens. In August 2007, the FDA proposed the development of a new classification system for products that protect the skin from UV-A radiation. This system is based on a 4-star scale:
one asterisk corresponds to a low level of protection against UV-A radiation;
2 - average level;
3 - high level;
4 - the highest possible level of skin protection.
According to the proposed system, if a sunscreen product does not provide at least a low level of UVA protection (one star), then the label “does not protect against UV radiation” must be on the packaging next to the SPF equivalent. In addition, the following warning should appear on the packaging: “Skin exposure to UV rays increases the risk of skin cancer, premature skin aging, and other signs of skin damage. The effects of UV radiation on the skin can be reduced by reducing skin contact with direct sunlight, by wearing protective clothing and by using sunscreen.”
It is hoped that such a warning will increase people's awareness of the need to avoid (or reduce exposure as much as possible) from solar exposure.
Ultraviolet radiation (UVR) is an electromagnetic radiation invisible to the eye with a wavelength of 200 to 400 nm, which occupies an intermediate position in the electromagnetic spectrum between visible light and X-rays.
There are three areas of UFI: UVA - with a wavelength from 400 to 315 nm, has a relatively weak biological effect; UVB - with a wavelength of 315 to 280 nm, promotes sunburn; UVC - with a wavelength of 280 to 200 nm, acts on proteins and fats, has a pronounced bactericidal effect.
Ultraviolet radiation from the sun in the A range is not absorbed by ozone. If exposure to A-band rays is accompanied by the action of certain chemicals, then it becomes harmful to human health.
UVC rays are the shortest wavelength, but no less dangerous than X-rays. They are completely dissipated by the Earth's atmosphere. If they reached us through the Earth's atmosphere, they would be absorbed in the upper layer of the skin, literally burning it.
UVB rays are the most dangerous. They are more carcinogenic than A-band rays. UVB radiation can cause skin cancer, leading to skin aging. But these rays are filtered out by the ozone layer of the Earth's atmosphere.
UV radiation in small doses has a beneficial stimulating effect on the body, activates the activity of the heart, metabolism, increases the activity of respiratory enzymes, improves blood formation, enhances oxidative processes in the body, which contributes to the rapid elimination of poisons.
Under the influence of U FI, the body's resistance to colds increases, fatigue decreases, and working capacity increases.
UV irradiation contributes to the production of vitamin D 3 in the body of humans, animals and birds, which regulates the process of calcium metabolism.
UV irradiation in high doses causes the disintegration of the most important parts of cells, in which substances arise that block the processes of DNA reproduction and RNA synthesis.
It has been established that ultraviolet rays strongly affect the body's immune system. UV rays activate many viruses, including the AIDS virus. UV radiation from an electric arc, a mercury-quartz torch, an autogenous flame can cause electrophthalmia - inflammation of the mucous membranes of the eyes, manifested by a sensation of a foreign body or sand in the eyes, photophobia, lacrimation, blepharospasm, erythema of the skin of the face and eyelids is often detected. The disease lasts 2-3 days.
At FI production sources, atmospheric air is ionized. At the same time, technogenic ozone and nitrogen oxides are formed in the air with concentrations exceeding the maximum permissible values, which can cause poisoning of the human body.
Hygienic regulation of UV radiation in industrial premises is carried out according to SN 4557-88 “Sanitary standards for ultraviolet radiation in industrial premises”, which establish the permissible radiation flux density depending on wavelengths, provided that the organs of vision and skin are protected.
Permissible UV radiation intensity for workers in the presence of unprotected areas of the skin surface - no more than 0.2 m 2 (face, neck, hands) with a total duration of exposure to 50% of the work shift and the duration of a single exposure over 5 minutes should not exceed 10 W / m 2 for the UVA area and 0.01 W/m 2 for the UVB area. UVC exposure under these conditions is not allowed. When using overalls and face and hand protection means, the permissible exposure intensity in the UVB and UVC areas should not exceed 1 W/m2.
To protect against ultraviolet radiation, collective and individual methods and means are used: shielding of radiation sources and workplaces; removal of service personnel from sources of ultraviolet radiation (protection by distance - remote control); rational placement of jobs; special coloring of premises; PPE and protective equipment (pastes and ointments).
To shield workplaces, screens, shields, or special cabins are used. Walls and screens are painted in light colors (gray, yellow, blue), zinc and titanium white are used to absorb ultraviolet radiation. PPE from ultraviolet radiation includes: thermal protective overalls; mittens; special shoes; protective helmets; goggles and shields with light filters.
In summer, we spend more time outdoors, wear less clothes at the same time, and our skin is more exposed to solar radiation, which increases the risk of skin damage. Exposure to the skin of ultraviolet radiation is the main cause of the development of malignant neoplasms of the skin, the most malignant of which is melanoma. Over the past 10 years, the incidence of melanoma in Russia has increased from 4.5 to 6.1 per 100,000 population. Every year this tumor affects 8-9 thousand Russians.
It is not always possible to prevent melanoma, but we can significantly reduce the risks of developing this disease.
Protection from the damaging effects of ultraviolet radiation is necessary not only during a beach holiday. Protection is necessary in all situations where you spend a lot of time outdoors, especially during peak hours of the sun (from 10 to 16), for example, gardening, boating, various sports, fishing, hiking, mowing the lawn , walks around the city and in parks, cycling.
Protection against UV radiation.
A direct relationship has been proven between exposure to solar radiation and the incidence of malignant neoplasms, including melanoma. Now it is possible to accurately estimate the intensity of solar radiation and the danger of its damaging effects on the skin in a certain place at a certain time. To do this, they are guided by the values of the UV index (ultraviolet radiation index), which has values on a scale from 1 to 11+ and shows the strength of UV radiation in a particular place. The higher the UV index value, the greater the likelihood of sunburn, skin damage and, ultimately, the appearance of various malignant skin tumors.
- Protecting the skin with clothing.
If you plan to be in the open sun for a long time, protect your skin with clothing. There is a widespread misconception that any clothing reliably protects the skin from contact with ultraviolet radiation. However, it is not; It is important to pay attention both to the style of clothing itself and to the characteristics of the fabric from which it is made.
Choose clothing that covers your body as much as possible: ankle-length trousers and skirts, T-shirts and long-sleeved blouses.
Dyed, especially with natural pigments (green, brown, beige), or dark clothing protects better from sunlight than white, however, it heats up more, increasing the thermal load on the body. Two-layer materials double their protective properties. Thick clothing is preferred.
Fabrics made of cotton, linen, hemp retain ultraviolet well, but fabrics made of natural silk do not protect against solar radiation. Polyester absorbs ultraviolet as much as possible.
Protect your scalp by wearing a headgear (hat, headscarf). Remember the skin of the ears, they will be protected by the shadow of a wide-brimmed hat. The skin of the neck especially needs protection, this is the least protected part of the body, choose clothes with a collar that can be turned up, or tie a scarf or scarf around your neck.
Remember that clothing cannot provide 100% protection, if light is visible through the fabric, it means that it transmits UV.
- Use of sunscreen for external use.
Use sun protection products with a sun protection factor (SPF) of 30 or higher. It's a common misconception that sunscreen should only be used on the beach. However, the sun affects us all year round, and during the peak of seasonal activity, the damaging effects of ultraviolet radiation are no less in the city than on the beach.
During the hours of maximum solar activity from 10.00 to 16.00), all exposed skin should be protected by applying a sunscreen. On the beach - on the whole body, in the city or on a walk - on the face, lips, ears, neck, hands. Most people use sunscreen incorrectly, using it too sparingly. The recommended amount of sunscreen per unit of skin surface is 2 mg SPF per cm of skin. For a single application of sunscreen to the skin of an adult, at least 30 ml of the product is required.
Wear sunscreen even on overcast days when the sun is hidden behind clouds, as clouds do not prevent UV radiation from penetrating.
Before applying sunscreen, be sure to read the instructions that come with it, which indicate how often you need to reapply it. On average, it is necessary to repeat the treatment of the skin every 2 hours of exposure to the sun. Many products are not moisture resistant and require reapplication after each immersion in water; increased sweating can also reduce the time of effective protection. Many fans of beach holidays find a certain pleasure in extremely long passive exposure to the sun, they diligently “sunbathe” for hours, in full confidence that they benefit their body, “recover themselves”. This is a very dangerous practice, especially loved by middle-aged and elderly people. Such vacationers should remember that even the competent use of sunscreens does not guarantee absolute protection of the skin from damage, the time spent in the open sun should be strictly limited (no more than 2 hours.).
- Being in the shade during hours of active sun.
Limiting long exposure to the sun is another way to avoid harmful UV exposure. This is especially true in the middle of the day, from 10.00 to 16.00, when UV radiation is excessively active. A simple test helps to understand the intensity of solar radiation: if a person’s shadow is shorter than the height of the person himself, then the sun is active, and protective measures must be taken. Being in the shade of a beach umbrella is not a complete protection, since up to 84% of ultraviolet rays are reflected from the sand and reach the skin without hindrance.
- Use of sunglasses.
Paying attention to protecting the skin, do not forget about the eyes. Eye melanoma is less common than skin melanoma. You can reduce the risk of its development only by using special sunglasses. It is better to use large-diameter glasses, the glasses of which block at least 98% of ultraviolet rays. Buy glasses from specialized optical shops, make sure that their lenses absorb UV up to 400 nm, which means that the glasses block at least 98% of UV rays. In the absence of such instructions on the label, the glasses most likely will not provide sufficient protection for the eyes.
By protecting yourself from the damaging effects of ultraviolet radiation, you prolong life.
There are ultraviolet rays A (UVA, UVA), B (UVB, UVB) and C (UVC), which cause not only skin aging, but can also become a provoking factor for the development of skin cancer and cause suppression of the immune system - immunosuppression.
UVB rays cause sunburn, melanin production, and sunburn. SPF is a sunscreen protection factor that measures the effectiveness of UVB protection.
UVA rays do not burn, but they penetrate the skin much deeper than UVB rays, so they can damage the deeper layers of the skin.
Ultraviolet C is the most dangerous, but, fortunately, it is almost completely absorbed by the ozone layer of the atmosphere. Unfortunately, the ozone layer is being destroyed and it may be necessary to look for protection from these rays in the future.
UV radiation is harmful and this harm can be minimized. Skin protection is provided by certain clothing () and cosmetics with a protection factor.
UV Index
The UV index is a forecast of the expected risk of overexposure to ultraviolet radiation from the sun at different locations on Earth. UFI exists from 1 to 11. You can see the index of your city, or the place where you go on vacation, on the website http://nesgori.ru/ Here is the index for December 29, 2017 on the world map:
Now let's enter some southern city, for example in Australia:
You can see when it is most dangerous to be in the sun during the day, and which UVI is right now. We also see how quickly the skin will get burned without the use of protective equipment and what specific means should be used for this UVR. In this case, a sunscreen with SPF 30 is recommended. If you check the box next to the cream, we will see recommendations for how much you can stay in the sun, provided you use a cream with such a protective factor:
sun protection
What is SPF
On the sunscreen there is an inscription SPF - sun protection factor, which translates as "sun protection factor". SPF indicates the level of protection against UVB radiation. How is SPF determined? Compare the time required for the appearance of redness of the skin without cream and with a protective cream. The SPF value shows how many times longer it takes for redness to appear. But this value is not absolute. SPF 20 does not mean that tanning time can be extended 20 times. There are too many additional factors of influence, besides, the sunscreen is easily washed off with water or sweat, and it must be reapplied, both after swimming in a pond and after profuse sweating.
No cream provides 100% UV protection.
- SPF 15 blocks 93% of UV rays
- SPF 30 blocks 97% of UV rays
- SPF 50 blocks 98% of UVB rays
- SPF 100 blocks 99% of UVB rays
What are ultraviolet filters
UV filters are divided into organic, which partially absorb radiation, and physical, which are barriers to radiation - scatter and reflect it. Synthetic filters are more effective than natural ones, which are often added only because the consumer is "buying" for natural ingredients.
The more UV filters in a sunscreen, the better?
Unfortunately, there is a certain amount limit, exceeding which leads to an increased risk of adverse reactions (allergy, photodermatitis). Therefore, in order to increase the effectiveness of sun protection, filters with different absorption spectra are combined, thereby expanding the range of protection, and they try to increase the water-repellent properties of products so that it lingers on the skin longer.
Foundation matters
An important role is played by the base of the sunscreen, because it is due to it that the filters are evenly distributed in the preparation, and do not settle to the bottom, are evenly distributed and stay on the skin for a long time. Silicone base is better than organic in this regard.
Choosing a sunscreen
On every day a day cream or powder with a protection factor of 15 is suitable. To tan on the beach, you need a special remedy: the more south the country, the higher the factor.
The sunscreen must have protection from both UVB and UVA.
SPF over 30 is not needed, since protection does not increase significantly, but the likelihood of allergies increases at times.
Rules for the use of sunscreens
It is better to use a low SPF cream regularly than a high SPF cream occasionally.
The first time you should apply a protective cream not on the beach, but 15-30 minutes before going outside.
You can not save on sunscreen - apply it a lot and on all areas of the skin. The areas behind the ears and the back of the neck are often missed. It is recommended to use 2 tbsp. creams for the whole body.
It is better to protect your head with a hat, but you can additionally apply a sunscreen in the form of a spray.
Reapply sunscreen every two hours, after each contact with water, after wiping with a towel or something else (the cream is removed mechanically along with skin particles), after excessive sweating.
Do not use sunscreen in children under 6 months old - a child of this age should not be exposed to the open rays of the sun at all, and the cream can harm him.
Do not use sunscreen spray on children - the child easily inhales the fumes and may develop allergies or other respiratory problems, including asthma.
Protective properties are preserved for a maximum of 3 years when stored in a cool, dark place, which is often impossible, because sunscreens are also used on the beach. So sunscreen must be discarded in a timely manner. However, if you use sunscreen in the required amount, they will be used up before their protective properties are weakened.
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With the sad observation made by the English writer Edith Sitwell, many women, especially those over thirty, will agree. According to her remark, "everything ugly is perishable, and beautiful is eternal, with the exception of the skin."
95 percent of the aging that occurs in the skin is due to exposure to ultraviolet radiation. It is no coincidence that the sun's rays are called the "rays of aging." It is “thanks” to them that elasticity is lost, the skin relief changes already at a young age. Other signs of premature photoaging appear: pores expand, pigmentation occurs, wrinkle lines deepen.
The sun's rays cause irreversible damage to the health of the skin. Due to excessive ultraviolet radiation, a decrease, suppression of skin immunity occurs. If the protective mechanism of the skin can not cope with the action of sunlight, then the risk of sunburn develops. And, as a result, soreness, burning, burning sensation, peeling, red skin color.
No woman will ignore these painful symptoms, she will try to protect her skin from the sun. And jars and tubes containing skin care products will be used.
If you want healthy, well-groomed skin, don't just rely on a tube of wonder drug. Become a helper to your skin by eating products that can protect it from the harmful rays of the sun.
What products will reliably guard the beauty and health of your skin?
It all depends on the substances that they contain.
"Drinking" for healthy skin
Under the influence of heat, UV radiation, the skin loses water, it wrinkles. How to resist the sun?
You will have smooth, healthy-looking skin if you moisturize it not only from the outside, but also from the inside. Pure water (preferably spring or melt water) has truly miraculous properties. It is involved in metabolism, helps to function qualitatively to all body systems. Pure water perfectly cleanses the body, including the skin, of toxins.
If you weakly saturate the body with ordinary water, the moisture reserves in the skin are depleted. First of all, the middle layer of the skin - the dermis - suffers. But it is there that the fibers of both elastin and collagen are located. The skin becomes like parchment - wrinkles appear.
In order for the skin not to suffer from dehydration, women drink an average of two liters of water per day. A more accurate calculation is as follows: for every kilogram of your weight should account for forty milliliters of life-giving moisture.
You should not be afraid that because of such a plentiful drink, you will have or become overly pronounced edema. Everything is the opposite: water is retained by the body only because of its insufficient amount.
Studies conducted in the UK showed that wrinkles were reduced by nineteen percent in women who drank enough water.
Try to drink most of it in the morning: about two-thirds of the total volume. Going to bed, limit your intake to one hundred and fifty milliliters. And one more taboo: never drink liquids (water, juices, etc.) while eating.
Very useful for the whole organism as a whole, and for the skin in particular, drinks are green tea and cocoa. The flavonoids contained in them help protect the skin from UVA and UVB rays.
One or two cups will help relieve inflammation from your reddened skin after exposure to the sun. But no more. Do not forget that tea also includes caffeine in its composition, which tries to remove moisture from the body. And dehydrated skin has an appropriate look.
In addition, green tea, as well as white and black tea, contain polyphenols that help fight UV rays. However, white tea contains much more of them than green tea (approximately three times more), which is why it is called the "elixir of youth".
Polyphenols are very effective scavengers of free radicals - substances that are produced in the body under the influence of ultraviolet radiation. Free radicals have been shown to be involved in chemical reactions that damage DNA and biological membranes, promoting mutagenesis, plaque formation, tumor formation, and aging.
The opposite effect on the skin produces alcohol. The amount of hormones responsible for the regulation of water in the body becomes significantly less when drinking alcohol-containing drinks, as a result of which the skin is instantly dehydrated - it is undoubtedly harmed.
What foods should you eat to protect yourself from harmful rays?
Scientists have identified foods that protect our skin from dangerous ultraviolet radiation. They become "defenders" thanks to the substances that they contain.
Don't let your body dehydrate
Let's start with a vegetable that is a real source water(it is more than 90 percent in this low-calorie product) - from cucumber.
Eating 8 pieces of fresh medium-sized cucumbers per day, you will not let the body dehydrate. Choose vegetables with pimples. They contain silicon, which is important for the health of everyone, which will help retain water inside the cells of your body.
Use a natural sunscreen
Flavonoids, which were written about above, have the ability to act as a natural sunscreen filter. Therefore, the presence in your diet of chocolate (choose the darkest, preferably without additives, especially without sugar), grapes will help reduce the power of unwanted reactions in your skin. It will be enough to eat a bunch of grapes or two slices of chocolate per day.
Protect yourself from burns
Blue grapes contain another substance that protects against harmful sun rays. it lycopene, whose main function is antioxidant. It neutralizes the action of free radicals that threaten our skin with burns.
An excellent source of lycopene is primarily called tomatoes. Their fiery color is just associated with this pigment. Moreover, the concentration of the pigment lycopene increases significantly after evaporation or roasting. For example, in ketchup, and even more so in tomato paste, the content of this beneficial substance is much higher than in fruits that have not undergone heat treatment. In fresh tomatoes, its content is up to 50 mg / kg, and in tomato paste - 30 times more. The concentration of lycopene increases and sun-dried tomatoes.
The daily intake of this pigment is 5-10 mg per day.
Lycopene will enter your body also when consumed watermelons, pink grapefruits, plums, apricots, red peppers.
The scientific assumption that lycopene prevents skin stress from UV radiation has been confirmed. Damage, irritation of the skin from excessive ultraviolet radiation decreased by 40-50% in white-skinned women who ate 1 tablespoon of tomato paste every day for a month.
The precursor to beta-carotene, lycopene has the ability to accumulate in the body. In the blood, the peak of this pigment is observed after 24 hours, in the skin - after a month. As a result
the epidermis acquires a golden hue.
So, if you want to get a beautiful even tan without burns, start consuming foods containing lycopene already a month before sunbathing.
Also note that this carotenoid pigment is a fat-soluble substance. This means that its absorption is better in the presence of fats. And eat foods rich in lycopene, preferably with fats.
Prevent active oxygen from performing its destructive function
Pomegranates also contain a group of antioxidants that block free radicals. Found in these fruits ellagic acid- one of these antioxidants, which does not allow active oxygen to perform its destructive function.
In order to protect yourself from the damaging effects of the sun, you need to eat 100 g of pomegranate seeds per day.
Reduce the harmful effects of UV radiation
Consume products with selenium. This element also reduces the harmful effects of UV radiation on the skin. pay attention to seafood, porcini mushrooms, chicken meat, whole grain products, garlic, sesame seeds, peanuts.
Prevent wrinkles from appearing
Prevents wrinkles by fighting oxidative stress and vitamin A.
The lack of this vitamin leads to the fact that the skin begins to coarsen, dry and peel off.
Thanks to vitamin A, collagen production is stimulated, which allows our skin to become smooth and elastic.
Let's give a short list of products that include vitamin A in their composition. This liver, butter, egg yolks, as well as vegetables, fruits and berries with green, yellow and red color. For example, carrots, green onions, red peppers, apricots, melons, tomatoes. 
Remember, in order for the reserves of vitamin A in the body to be properly distributed and spent, the presence of zinc is essential. It is this substance that delivers vitamin A to the necessary tissues. Therefore, to escape from harmful rays, use food and products containing zinc. Most of it contains in pumpkin seeds, in oysters, in beef liver, in lentils.
Do not allow the formation of pigment foci
What vitamins do we still need to protect ourselves from ultraviolet radiation? Of course, the vitamin of youth is E. It not only works as an antioxidant, but also increases the concentration of natural antioxidants produced by the body itself.
Vitamin E does not allow the formation of pigment foci. Like a lightning rod, it takes on harmful ultraviolet radiation, preventing it from causing damage to skin cells. Thus, it protects our skin from aging.
Avocado is also rich in vitamin E, supplied by nature with the right amount of monounsaturated fat. This allows the fat-soluble vitamin to be better absorbed.
Find vitamin E you and in olive oil, in spinach, in Brussels sprouts, in nuts, in wheat germ. 
Do not forget about a kind of protective barrier
Probably, many women will ask the question: “Can vitamin C help protect against adverse reactions associated with the negative effects of ultraviolet radiation on the skin? Undoubtedly.
Vitamin C is a kind of protective barrier that protects the skin from harmful rays. Without this vitamin, it is difficult to create an elastic skin frame.
It must be remembered that only in certain daily doses of vitamin C can have its beneficial effect (this is due to its rapid leaching from the body). Moreover, it is desirable that you distribute its daily dose several times. The daily minimum for a healthy person reaches 30 milligrams. How much vitamin C is in 33 grams bell pepper or in 100 grams of oranges. And, for example, for smokers or the elderly, this threshold is higher.
Where is vitamin C located? Almost all fresh berries, vegetables and fruits.
Protect your skin from the sun for several days at a time
I would like to say in particular about broccoli cabbage - reliable shield from the harmful effects of the sun. Scientists from the Johns Hopkins Institute (USA) found that the component of this vegetable is sulforane- stimulates at the cellular level the production of an enzyme in the skin, which provides its protection from ultraviolet radiation for several days. 
This conclusion was made after a series of experiments on volunteers. They were irradiated with ultraviolet light on a small area of the skin, previously treated with broccoli sprout extract in various concentrations.
Comparing redness of the skin (which indicates damage to cells, including DNA damage) in treated and untreated areas, we realized that the concentrated extract reduced swelling and redness by 37%.
Broccoli sprouts contain much more sulforaphane than mature vegetables.
This active anti-cancer substance is also present in other types of cabbage.
Unfortunately, heat treatment destroys it. Therefore, eat cabbage raw, in extreme cases - stew for a couple.
Additional UV protection, or what products should not be consumed
Trying to eat as many healthy foods as possible, remember that there are some that should be avoided in any situation. This applies primarily to sugar.
Why, in an effort to protect yourself from UV radiation, you need to reduce the consumption of sweets to a minimum? After entering the bloodstream, sugar, attaching to proteins, becomes a new harmful molecule - a glycosylated protein. Because of this new molecule, the collagen protein changes from resistant to brittle. It is clear that because of this, the skin loses its elasticity.
So limit yourself to sweet foods, especially in summer, during the period of solar activity.
Relax, game:
