Let’s Talk Sun Protection (Beyond Just SPF)
- Dr. Francesca Medina, ND
- 4 days ago
- 5 min read
Updated: 4 days ago
A Naturopathic Guide to Healthy Summer Skin
☀️ TL;DR
Sun protection isn’t just about slathering on sunscreen (though that’s still super important!). A holistic approach means supporting your skin from the outside and the inside—with non-toxic SPF, antioxidant-rich foods, and smart habits like hydration and shade. In this article, I’m sharing my favorite summer-safe SPF picks, skin-loving nutrients, and simple tips to keep your skin glowing and protected all summer long.
Jump ahead:
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Real Talk: Summer Skin Needs More Than Sunscreen
As a naturopathic doctor, one of the things I talk about with almost every patient this time of year is sun protection—but not just the kind that comes in a bottle.
Yes, sunscreen is crucial (we’ll get to that in a sec), but what many people don’t realize is that your skin has its own internal defense system. And we can absolutely support that with food, supplements, and healthy daily habits.
So whether you're heading to the beach, hiking Torrey Pines, or just getting some sun on your lunch break, this guide will help you keep your skin protected, healthy, and glowing—from the inside out.
☀️ Outside Protection: Let’s Talk Non-Toxic SPF
Daily sunscreen use is a non-negotiable if you're serious about protecting your skin from sunburn, premature aging, and long-term damage.
But not all sunscreens are created equal.
Here’s what I recommend to every patient looking for a safe, effective SPF:
👀 What to Look for:
Zinc oxide or titanium dioxide – These are mineral (aka physical) blockers that sit on top of the skin and reflect UV rays.
Fragrance-free – Especially if you have sensitive or reactive skin.
Reef-safe + non-toxic – Better for your health and our oceans.
🛍️ My Go-To SPFs:
BioJuve Mineral Sunscreen (SPF 50) - Packed with antioxidants, this one helps fight visible signs of aging while giving serious sun protection.
ColoreScience Brush-On Sunscreen (SPF 50) - This is the sunscreen I keep in my bag. It’s a mineral powder, super easy to reapply, and great for people with rosacea or acne-prone skin.
ThinkSport Sunscreen (SPF 50+) - Water-resistant, gentle, and budget-friendly—great for kiddos or sensitive skin.
🥗 Inside Protection: Feed Your Skin With Antioxidants
Your skin isn’t just passively taking in UV damage—it's actually fighting it with its own antioxidant defense system. But that system needs your help!
🌿 The Skin-Boosting Nutrients I Love:
Astaxanthin – A super-antioxidant that’s been shown to help reduce UV damage and support elasticity. It’s what gives salmon and flamingos their color! (PMCID: PMC6073124)
Vitamin C + E – These work together to neutralize free radicals and reduce oxidative stress after sun exposure. (DOI: 10.1016/s0190-9622(98)70537-7)
Polyphenols – Found in berries, green tea, and olive oil, they help reduce inflammation and promote skin repair. (PMID: 22792414)
👩⚕️ One of my patients, let’s call her “Sarah,” came to me last year because her skin would burn even after 15–20 minutes outside—even with SPF on. She also noticed dullness, inflammation, and slow healing after sun exposure.
After looking into her diet, running some basic labs, and checking micronutrient levels, we realized her antioxidant levels were low (especially vitamins C and E), and her omega-3s were imbalanced.
We started her on a simple protocol:
Daily green tea and berries in her smoothie
A high-quality omega-3 supplement
Astaxanthin 4mg/day
Plus, upgraded her sunscreen routine
Within 6 weeks, she was spending more time outdoors with less redness, faster healing, and a natural glow that had people asking what she was doing differently.
Moral of the story: SPF is essential, but the right nutrition makes it more effective.
🥑 Skin-Protective Foods to Add to Your Grocery List:
Wild blueberries
Salmon or other fatty fish
Leafy greens (spinach, kale, arugula)
Green tea
Extra virgin olive oil
My Summer Skin Pro Tips
Here’s what I personally do and recommend to patients every summer:
💁🏻♀️ Reapply SPF every 2 hours when outside (yes, even mineral sunscreen)
💧 Hydrate like it’s your job – skin is 64% water! I love this countertop reverse osmosis filter for clean, mineral-rich hydration.
🍓 Support your skin internally with a diet rich in antioxidants and/or a high-quality supplement during sunny months
Protecting your skin isn’t just a surface-level game—it’s a full-body ritual that includes the right skincare, smart sun habits, and what you’re putting on your plate.
When you combine clean, effective SPF with skin-loving foods, hydration, and mindful routines, you’re setting your skin up to stay healthy and radiant—not just for summer, but for life.
Here’s to glowing safely all season long. 💛
FAQ: Sun Protection & Skin Health
Q: Do I still need SPF if I eat a healthy, antioxidant-rich diet?
A: Yes, 100%. Antioxidants boost your skin’s defenses, but they don’t block UV rays. Think of them as your internal bodyguard—and SPF as your armor.
Q: What’s the best time to take antioxidants for sun support?
A: I usually suggest taking antioxidant-rich supplements or drinking green tea in the morning, so your skin has support during peak sun hours (10am–3pm).
Q: Can sun exposure ever be good for you?
A: Moderate sun exposure helps you make vitamin D, which is essential for hormone health, mood, and immunity. I recommend 10–15 minutes of early morning or late afternoon sun on bare skin a few times a week—without sunscreen—then cover up or apply SPF.
🛍️ Shop This Article:
Go-to SPFs:
Sun Protective Clothing:
Hydration Tools:
Antioxidant Supplementation:
Want More Holistic Skin Support?
Download my free guide: The Glowing Skin Grocery List: 25 Foods That Nourish from Within
Book a one-on-one health consultation if you’re dealing with sun sensitivity, acne, or aging skin
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*Dr. Francesca works only with patients physically located in California.*
*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor, or make an appointment with me, before implementing any of the treatments, diets, supplements, etc. mentioned in this article.*
Some links in these blog posts are affiliate links, which means I might earn a small commission (about the price of a small black coffee) if you make a purchase—at no extra cost to you! It’s a little way to support my practice while you shop smarter. For all the details, check out my Affiliate Disclosure.
