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8 Natural Ways To Protect Your Skin During The Summer

girl in the sun

Learn how to protect your skin from the sun with these natural beauty and wellness techniques. Getting daily sun exposure is essential for wellness and beauty, and summer is the perfect time to embrace all of its benefits.

The sun is good for us. In fact, it is essential to our wellness. This article aims to provide tips to naturally protect your skin during the summer while still having fun in the sun.

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How to Naturally Protect Your Skin this Summer

1.) Eat More Antioxidant-Rich Foods

anti oxidant rich food

Eat your sunscreen! Healthy skin starts from within. Antioxidants can protect the skin from UVA and UVB damage from the sun's rays. Ultraviolet radiation from the sun can be a source of free radicals that can damage the skin with prolonged exposure and an unhealthy diet.

But fear not! The sun is healthy for us, and increasing our consumption of antioxidant-rich foods can help protect the skin by absorbing UV rays and neutralizing free radicals. This can help minimize oxidative stress that can cause premature aging, damage to the skin cells, and inflammation.

Topical applications of sunscreen protect the skin from the outside, while antioxidants support the skin from the inside out.

5 science-backed foods that protect the skin from UVA + UVB damage from the inside out.


Rich in lycopene, an antioxidant shown to absorb UVA and UVB radiation when when consumed regularly. To support your skin from within this summer, eat fresh watermelon daily.

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A rich source of antioxidants that can help to fight free radicals that damage the skin from excessive sun exposure. If you can, opt for wild blueberries, as they are much higher in antioxidants than regular blueberries.

Jessica Rose - LATV Network Season 9

Watch my TV episode teaching how to make a glowing skin smoothie bowl which includes antioxidant-rich blueberries.

Tomato Paste

When consumed regularly, tomato paste can provide the body with a high concentration of lycopene, an antioxidant known for protecting against UV damage. Organic tomato paste is a great addition to a healthy diet and can be used in various recipes to support your skin from the inside out. You can also consume cooked tomatoes which are known for being rich in lycopene.

The difference between tomato paste and cooked tomatoes is that the paste has a much higher concentration of lycopene. Consuming both is a great option and if you really want to increase your sun protection, consider adding tomato paste into a few of your healthy summer recipes.

Dark Chocolate:

Yes, dark chocolate is incredibly healthy for the skin. The rich concentration of flavanols, “antioxidants” found in dark chocolate, can offer photoprotection when consumed regularly. Opt for minimally processed chocolate with high concentrations of cacao, such as 75% and more. Make sure it contains minimal amounts of sugar for the best results.

Green Tea:

Green tea is rich in the flavanol ECGC, antioxidants that can reduce skin damage from UVA light while supporting healthy collagen in the skin. To support your skin from within, drink a cup of green tea daily, especially before prolonged sun exposure. The healthiest option is organic green loose-leaf tea.

2.) Use Antioxidant Rich Skincare

clean beauty skincare

Antioxidant rich skincare is a fantastic way to naturally protect your skin. Free radicals can break down collagen and elastin resulting in sagging skin, and increased fine lines and wrinkles. Using an antioxidant rich skincare can promote cell turnover, repair damaged skin cells, and support the skin's natural rejuvenation processes, resulting in a more radiant complexion.

Antioxidant-Rich Skincare I love

Blissoma skincare is my personal clean beauty favorite. The entire line is absolutely fantastic and made with such care. They go above and beyond to formulate skincare products for each skin type that will nourish, protect, and improve the appearance of the skin. The ingredients are fantastic, and it is a true holistic skincare line. Love them!

Blissoma Rejuvenating Herbal Cleanser: a gentle pH-balanced cleanser that protects the skin barrier. Rich in organic herbs and perfect for even the most sensitive skin types. This is my holy grail clean beauty cleanser. It removes all of my makeup and cleanses the skin without stripping it or making or dry. My skin always feel so balanced and moisturized after using this cleanser.

Blissoma Pure Sensitive Care Complex: The best moisturizer for sensitive skin. Packed with botanical ingredients that nourish, protect, and calm redness. This moisturizer will feed and encourage a natural radiance. My skin really likes how calming and moisturizing it is. It does a fantastic job at providing moisture while drying to a matte finish.

Restore Omega Miracle Facial Oil: an incredibly nourishing facial oil rich in antioxidants, vitamins, and omega fatty acids. This facial oil deeply nourishes the skin and helps to protect it from environmental factors. Your skin will look and feel more youthful, healthy, and balanced with this fantastic oil. My skin absolutely loves how nourishing this oil is. It moisturizes really well without being too oily. It also smells divine.


OSEA hyaluronic sea serum: an amazing serum that will take your skincare routine up a notch. Hyaluronic acid is a humectant that draws moisture into the skin. In fact, it can bind up to 1,000x's its weight in water. Regularly using a hyaluronic acid serum in your skincare routine can help with moisture retention, plump and firm the skin, minimize fine lines and wrinkles, and support elasticity

OSEA ocean milk cleanser: a gentle cream cleanser that removes impurities without stripping the skin. It is pH-balanced and fragrance-free making it perfect for those with sensitive skin. This cleanser does a really good job of gently cleansing the skin while also providing moisture and antioxidants. It will never make your skin feel tight or dry after using it. It is perfect for those with mature, dry, or sensitive skin.

OSEA advanced protection cream: a high-performing and luxurious facial moisturizer made with wonderful anti-aging ingredients to plump, firm, tone, and moisturize skin. It has a unique amino acid blend that targets the signs of aging and encourages a more youthful, glowing appearance. The application is so dreamy and does a great job of deeply hydrating and moisturizing the skin while you sleep. I love how well it absorbs into the skin, and it instantly reduces redness.

Fitglow redness rescue cream works really well for calming inflammation and minimizing the appearance of red and irritated skin. It contains a wakame seaweed extract packed with antioxidants, and its green mineral tint helps to help balance skin and minimize redness.

Luxe Beauty Astanxathin Serum: Research has shown astaxanthin, a rare, red-colored carotenoid in microalgae, to be the most potent antioxidant. It contains a high concentration of antioxidants and skin-protectant ingredients such as rosehip seed oil. This serum can protect the skin from UV-induced damage, reduce hyperpigmentation, improve skin elasticity, reduce the appearance of wrinkles, prevent collagen degradation, and enhance skin moisture levels. Plus, it has rice bran oil, known for brightening the skin.

Use code JROSE15 to save 15% off Luxe Beauty

Jessica Rose Wellness approved clean skincare, haircare, body care, and wellness essentials. All high-performance clean beauty products I use myself and love.

3.) Minimize Seed Oils from Diet

seed oils

Regularly consuming seed oils can cause inflammation and increase the likelihood of skin burns.

What are seed oils?

Seed oils are highly processed oils such as canola, sunflower, corn, and soybean that have been chemically altered to increase their shelf life. Industrial seed oils were first introduced to the American diet in the early 1900s and are now dominating the majority of packaged foods on the shelves today.

What is the problem with seed oils?

1.) Seed oils are highly processed.

2.) They are heated to high temperatures during processing which causes them to oxidize and destroy beneficial nutrients.

3.) Processed with a petroleum-based solvent such as hexane. Chemicals are used to deodorize the oils so they don't have a foul smell and to improve their color.

4.) Seed oils are mostly made of polyunsaturated fats, prone to oxidation, and can easily become rancid when exposed to heat. Regularly consuming rancid oils can generate oxidative stress and free radical damage.

5.) Seed oils can contribute to an imbalance of omega-6 to omega-3 fatty acids in the diet. Over consumption of omega-6 fatty acids has been associated with increased inflammation in the body.

Can Seed Oils Make the Skin More Likely to Burn?

Yes. Seed oils are rich in Omega-6's, which, consumed in excess, can cause inflammation and increase oxidative stress. When there is too much inflammation in the body, it can make the skin more susceptible to UVA rays.

What are Healthier Oils?

Coconut, olive, grass-fed butter, and ghee.

4.) Use a Non Toxic Sunscreen

non toxic sunscreen

Most conventional SPF products on the market contain unhealthy ingredients that can accelerate aging, especially when exposed to the sun. Don't damage your skin or wellness with unhealthy ingredients.

Sunscreen ingredients to avoid:

Avoid chemical sunscreens that contain oxybenzone, benzophenone, avobezone, PABA, octinoxate, and homosalate. These chemicals can penetrate the skin, enter the bloodstream, and have been associated with hormone disruption

Healthy Sunscreen Options

Mineral-based sunscreen with ingredients such as non nano zinc oxide is a healthier option than chemical sunscreens. Mineral-based sunscreens form a physical barrier on the skin, reflecting and scattering UV rays away from the skin's surface, protecting from UVA and UVB rays.

My favorite non-toxic SPF for the face:

Kari Gran Essential SPF 30: So many facial sunscreens have a long list of ingredients, which can overload the skin. A quality facial SPF should have effective well-formulated ingredients without too many ingredients. I love this formula because it is lightweight, has simple and natural ingredients, looks great under makeup, and is non toxic. This mineral sunscreen with non-nano zinc oxide protects the skin from UVA and UVB rays and is made with organic botanicals that nourish and protect the skin. It also does not leave a white cast.

Hynt Beauty Broad Spectrum Sunscreen SPF 25: A mineral sunscreen, non-nano-based zinc oxide. Protects and primes the skin for a flawless application. Looks great under makeup or by itself.

My favorite non-toxic SPF for the body:

Fancy Farm Skincare: A tallow-based mineral sunscreen made with zinc oxide. It incredibly nourishing and does not contain seed oils.

Badger Sunscreen: A broad spectrum zinc oxide based sunscreen that is water resistant and reef safe. Made with healthy and non toxic ingredients.

Babo Botanicals Clear Zinc Sunscreen: Mineral non nano zinc sunscreen that goes on clear leaving no white cast to the skin. Made with healthy and non toxic ingredients.

5.) Eat your Water

Watch my TV episode teaching how to stay hydrated for glowing skin."On this episode of Get It Girl TV, Jessica Rose teaches about the importance of minimizing toxins in water and how to get glowing skin by eating your water."

- LATV Network

The body can easily absorb water from fruits and vegetables because they contain minerals. Plain water often lacks minerals which makes it difficult for the body to absorb water.

These fruits and vegetables have high concentrations of water and are packed with vitamins, minerals, and antioxidants.

  • Watermelon: 91% water

  • Cucumbers: 95% water

  • Tomato: 94% water

  • Cauliflower: 92% water

  • Carrots: 88% water

  • Celery: 95% water

  • Strawberries: 91% water

  • Bell Peppers: 92% water

  • Grapefruit: 86% water

  • Pineapple: 95%

  • Romaine: 95%

6.) Wear a Hat

sun hat

The skin on the face is naturally thinner than other areas of the body and more susceptible to damage. Hats are a great way to protect the face from the sun, and they can be very stylish.

Any hat will do however, a UPF protectant hat is a great option. A UPF rating indicates how effectively the hat can block UVA and UVB rays. A UPF rating indicates the level the hat is able to block UV radiation.

7.) Stay Hydrated

healthy spa water

Have you ever heard the saying, "You're not old; you're just dehydrated?" There is a lot of truth to this. When dehydrated, it shows up on our skin and can influence how we look and feel. Hydrated skin is plump, glowing, and moisturized, wrinkles appear less prominent, and our skin is protected.

Signs of dehydrated skin

  • Pronounced facial lines

  • Deep-set wrinkles

  • Dry skin

  • Flaking skin

  • Patchy

  • Lack of healthy glow

Tips to stay hydrated during the summer:

1.) Try an electrolyte balance drink like this one which is my favorite. It helps hydrate your body while encouraging healthier skin, hair and nails. It also does an excellent job at minimizing stress and increasing energy levels. Magnesium bi carbonate is my absolute favorite supplement. In fact, it is the only supplement I take daily. It contains magnesium, calcium, silica, and potassium minerals to encourage healthier and more vibrant skin.

2.) If you regularly consume caffeinated drinks such as coffee or tea, you should increase your water consumption as these act as a diuretic and may increase your requirement for hydration.

3.) Add sea salt or pink salt to your water. Plain filtered water is generally not the best way to stay hydrated because it lacks the necessary minerals to help your body hold on to water to adequately nourish the cells.

4.) Avoid gulping down your water and instead take regular sips. Drinking too much water too fast can make it harder for the body to absorb the water and it can cause electrolyte imbalances.

5.) Infuse your water with fruits and vegetables. Adding ingredients such as lemons, limes, berries, and cucumbers is a fantastic way to add a boost of antioxidants and minerals. It also makes your water taste better, so you'll likely drink more.

8.) Get Daily Sun Exposure


The sun is healthy for us, and daily exposure is an excellent way to support our wellness. A great way to get a healthy dose of sunshine and minimize the likelihood of burning is to get gradual daily sun. If you don't regularly spend much time in the sun, you may find that getting gradual amounts is better than getting too much too fast.

A general rule of thumb is to pay attention to the amount of melanin in your skin. If you are someone with pale skin, you may require less sun exposure. If your skin is more melanated, you may require more time to get a healthy amount. It is essential to do what is best for you and your health. You know best.

The best time for sun exposure is generally before 10 am.

Reasons Why the Sun is Good for Us

1.) Vitamin D: Regularly exposing your skin to sunlight supports the body with the production of vitamin D. Vitamin D is a hormone and is crucial for maintaining a healthy immune system, balanced mood, optimal energy and cognition, and healthy bones and teeth.

2.) Healthy Mood: Regular sun exposure, especially in the morning, supports a healthy mood and increased well-being. Sunlight stimulates the release of serotonin, a neurotransmitter associated with mood regulation.

3.) Circadian rhythm regulation: Exposure to natural light helps regulate our internal body clock, also known as the circadian rhythm. It helps synchronize our sleep-wake cycle, promoting better sleep quality and overall sleep patterns. A well-regulated circadian rhythm is essential for optimal health and functioning.

I like to get a minimum of 15 minutes of unfiltered sunshine each morning before 10 am. I drink my warm lime water while stretching barefoot in the sunshine every morning. So healthy!


I hope you enjoyed this article and it supports your wellness journey. Remember, our daily lifestyle practices can significantly impact our overall wellness. Each step we take will support our long-term health and beauty.

author jessica rose jessica rose wellness

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Disclaimer: The information presented on this page is not medical advice or intended to treat or cure. It is purely for informational purposes only. Always consult with your healthcare provider before starting a new health regime.

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