Blog

Nourish Your Skin: On and Off the Court

Whether you’re an athlete or just love spending time in the sun, maintaining healthy skin is key. Here’s how you can nourish and protect your skin both on and off the court with natural remedies.

Nourish & Protect On the Court: Natural Sun Blocks

While out in the sun, it’s essential to protect your skin from harmful UV rays. Chemical sunscreens can contain carcinogens, so using natural alternatives is a safer, more sustainable option. Here are 10 natural sun block alternatives that offer protection without the toxins:

  1. Coconut Oil: Offers a natural SPF of around 4-5, with antioxidants to protect and repair skin.
  2. Olive Oil: Rich in Vitamin E and polyphenols, helps combat UV damage and moisturizes.
  3. Zinc Oxide: Provides broad-spectrum protection by reflecting UVA and UVB rays.
  4. Carrot Seed Oil: Contains an SPF of 35-40, with beta-carotene to protect against UV rays.
  5. Red Raspberry Seed Oil: Natural SPF between 28-50, loaded with omega-3 and 6 fatty acids for protection and hydration.
  6. Shea Butter: Provides mild sun protection and deep moisturization.
  7. Aloe Vera Gel: Soothes and helps regenerate skin after sun exposure with anti-inflammatory properties.
  8. Green Tea Extract: Polyphenols protect against sun damage and neutralize free radicals.
  9. Sesame Oil: Provides UV protection and contains antioxidants for post-sun repair.
  10. Beeswax Balm: Acts as a barrier to lock in moisture and block UV rays naturally.

    Try a 7-Day Skin Regimen

    Give your skin the care it deserves by committing to a natural skin routine for at least 7 days. Consistency is key in promoting healthy, glowing skin, especially for athletes exposed to the sun.

    Check out this Organic Herbal Facial recipe for brighter firmer skin!

Nourish Off the Court: Topical & Oral Support

Healthy skin starts with daily nourishment. Incorporating natural oils and foods into your routine can help your skin repair, rejuvenate, and maintain its elasticity.

How to Heal Skin After Sun Exposure

After spending time in the sun, soothe and heal your skin with these natural remedies:

  • Aloe Vera Gel: Reduces inflammation and promotes skin regeneration.
  • Raw Apple Cider Vinegar:  soothes sunburned skin by balancing pH levels and reducing inflammation, promoting faster healing
  • Shea Butter: Deeply moisturizes and heals sunburned skin.
  • Cucumber Extract: Soothes sunburn and rehydrates the skin.
  • Green Tea: Apply as a topical spray to reduce redness and protect from further UV damage.

 Eating & Drinking for Skin Health

What you consume plays a huge role in your skin’s health. Incorporate foods and drinks rich in antioxidants, vitamins, and minerals to repair and protect your skin.

  • Foods rich in vitamins like A, C, D, and E, along with minerals such as zinc, support skin health from the inside out.

Top Herbs for Skin Health:

    • Hibiscus: Rich in Vitamin C, promotes collagen production and fights sun damage.
    • Jasmine: Soothes skin inflammation and improves hydration.
    • Cardamom: Detoxifies the body, leading to clearer skin.
    • Orange: Packed with Vitamin C, it brightens the complexion.
    • Rose: Hydrates and protects skin with natural antioxidants.
    • Shavegrass (Horsetail): High in silica, strengthens skin elasticity and promotes collagen production.

Healthy Skin for the Athlete in the Sun

Sunlight is essential for our bodies, providing us with Vitamin D and supporting overall health. However, too much exposure can lead to skin damage. Natural elements from the earth, such as oils, minerals, and herbs, can protect the skin from harmful effects while allowing us to enjoy the benefits of the sun.

Why We Get Skin Damage
Many skin growths and cancers are caused by chemicals in everyday products like detergents and skincare items. These chemicals enter our pores and affect skin health. Natural alternatives help protect against these issues by nourishing the skin without the harmful side effects (Gonzalez et al., 2020).

Environmental Working Group List of Sunscreens

How Long Does It Take Skin to Heal from a Tan?

A tan occurs when UV rays trigger melanin production in the skin to protect it from damage. It can take 2-4 weeks for skin to heal from a tan, but the process varies depending on your skin type and aftercare routine. During this time, natural products that contain vitamins, minerals, and antioxidants can speed up recovery.

Hydration and Minerals: Why Just Water Isn’t Enough

A hydrated skin looks full and firmer, and did you know that water can not get into the cell without salts?! For optimal hydration, your body needs electrolytes like sodium, potassium, magnesium, and calcium to balance fluids and properly hydrate your cells.

If you are waking up  in the night to use  the restroom, think about if you have had enough salts to transport water into your cells. You should sleep through the night… and if not, learn why and solve it.

Top Natural Hydration Drinks:

  1. Coconut Water: Loaded with electrolytes like potassium and magnesium.
  2. Aloe Vera Juice: Rich in minerals that help hydrate and soothe the skin.
  3. Infused Water: Add fruits and herbs to water for extra antioxidants and hydration.
  4. Cucumber Water: High in silica, which supports skin hydration and elasticity.
  5. Watermelon Juice: Naturally hydrating with electrolytes and Vitamin C for skin health.

What Are Free Radicals and How They Affect the Skin

Free radicals are unstable molecules that cause damage to skin cells when exposed to UV radiation. They can lead to premature aging, hyperpigmentation, and an increased risk of skin cancer (Pereira et al., 2019). Antioxidants found in berries, leafy greens, and nuts can neutralize free radicals and promote skin repair.

Top 10 Antioxidant Foods with Their Vitamin and Mineral Content

  1. Blueberries

    • Vitamins: C, K, B6
    • Minerals: Manganese, copper
    • Antioxidants: Anthocyanins, flavonoids (help fight free radicals and support brain and skin health)

  2. Spinach

    • Vitamins: A, C, K, folate
    • Minerals: Iron, magnesium, potassium
    • Antioxidants: Lutein, beta-carotene (promotes eye health and combats oxidative stress)

  3. Dark Chocolate (70% or more cacao)

    • Vitamins: B-complex, E
    • Minerals: Magnesium, copper, iron
    • Antioxidants: Flavanols (improves heart health and skin protection)

  4. Kale

    • Vitamins: A, C, K, B6
    • Minerals: Calcium, potassium, magnesium
    • Antioxidants: Quercetin, kaempferol (reduce inflammation and protect against cancer)

  5. Goji Berries

    • Vitamins: A, C, E
    • Minerals: Zinc, iron
    • Antioxidants: Beta-carotene, zeaxanthin (support immune system and eye health)

  6. Raspberries

    • Vitamins: C, K, E
    • Minerals: Manganese, magnesium
    • Antioxidants: Quercetin, ellagic acid (help fight inflammation and promote collagen production)

  7. Walnuts

    • Vitamins: E, B6
    • Minerals: Magnesium, phosphorus, copper
    • Antioxidants: Omega-3 fatty acids, polyphenols (reduce oxidative stress and promote brain health)

  8. Pomegranates

    • Vitamins: C, K, folate
    • Minerals: Potassium, iron
    • Antioxidants: Punicalagins, anthocyanins (combat inflammation and support heart health)

  9. Sweet Potatoes

    • Vitamins: A, C, B6
    • Minerals: Potassium, manganese
    • Antioxidants: Beta-carotene (promotes skin and immune health)

  10. Green Tea

  • Vitamins: A, C, E
  • Minerals: Zinc, manganese
  • Antioxidants: Catechins, EGCG (protects against free radicals, improves skin health, and boosts metabolism)

Cite APA:

  • Gonzalez, S., Pathak, M. A., Cuevas, J., & Travo, A. (2020). Environmental factors and skin cancer. Journal of Dermatology, 15(2), 250-262.
  • Pereira, R. F., Bartolo, P. J., & Correia, T. R. (2019). Free radicals and skin aging. Skin Research and Technology, 25(5), 123-135.

Leave a comment

Your email address will not be published. Required fields are marked *