Summer Skin Care Guide

Laura Flood, MS, CNS, LDN
Jun 13, 2024
5 min read

Updated: Jun 9

Summer brings more time outdoors, warmer days, and sunshine that lifts the spirit. But let’s be real: all that sun, sweat, and salty air can take a toll on your skin—from sunburns and dehydration to bug bites and even jellyfish stings.

This guide will show you how to support your skin holistically through:

Safe, intentional sun exposure for vitamin D
Anti-inflammatory nutrition that protects skin from within
Natural remedies for seasonal skin stressors
Toxin-free product swaps to support skin, hormones, and the planet

Let’s dive in.

Safe Sun Exposure for Vitamin D

Vitamin D is essential for healthy hormones, immune function, bones, skin, and even your mood. While some foods like wild-caught salmon, egg yolks, and mushrooms offer a small boost, sunlight remains the most effective way to produce vitamin D naturally.

Reminder: In winter months—especially if you live north of Atlanta—you likely can’t get enough vitamin D from sunlight alone. We recommend checking your vitamin D levels (ideal range: 50–80 ng/mL) and supplementing accordingly. Ask us—we can help.

Best Practices for Safe Sun

Timing Matters: Aim for 20–30 minutes of direct sun exposure without sunscreen between 10 a.m. and 3 p.m., when UVB rays are strongest.
Know Your Skin: Fair skin produces vitamin D more quickly; darker skin needs more time.
Ease In: Start with brief daily exposure in spring to build up melanin without burning.
Protect Afterward: Once you’ve gotten your sun dose, use shade, hats, and toxin-free sunscreen for extended time outdoors.

Choosing a Clean, Mineral-Based Sunscreen

Many conventional sunscreens contain hormone-disrupting chemicals and ingredients that harm coral reefs and your skin microbiome. Look for mineral-based sunscreens containing non-nano zinc oxide.

Our favorite nontoxic sunscreen brands:

Pure Haven Face Sunscreen Lotion
Babo Botanicals Daily Mineral Sunscreen
Stream2Sea Mineral Sunscreen
ThinkSport Clear Zinc Sunscreen
Badger Baby Mineral Sunscreen

Tip: Wait to apply sunscreen until after your 20–30 minutes of vitamin D sun time.

Eat Your Sunscreen: Skin-Protective Nutrition

Did you know certain foods actually help prevent sunburn? A skin-supportive diet makes a huge difference in how your body responds to sun exposure.

Omega-3 Fatty Acids: Nature’s Internal SPF

Omega-3s are essential anti-inflammatory fats that strengthen your skin barrier and reduce sensitivity to UV rays. The modern diet is often high in omega-6 fats (especially from seed oils) and lacking in omega-3s.

Top Omega-3 Food Sources:

Fatty fish: Wild salmon, sardines, mackerel, trout (rich in EPA & DHA)
Seeds & nuts: Chia, flax, walnuts, hemp (ALA form, less bioavailable)
Supplements: Nordic Naturals or Designs for Health fish oil (vegan options available)

Bonus: Omega-3s support brain, mood, hormones, and joint health too.

Anti-Inflammatory Foods = Healthy, Resilient Skin

Inflammatory foods like seed oils, refined sugar, and processed snacks can increase your skin’s sensitivity to the sun and worsen acne, eczema, and premature aging.

Antioxidant Powerhouse Foods:

Leafy greens: Baby kale, spinach, collards, bok choy
Colorful veggies: Bell peppers, tomatoes, carrots, broccoli, squash
Berries: Blueberries, raspberries, strawberries (choose organic!)

Avoid: Seed oils (canola, corn, sunflower, soybean), trans fats, and refined sugar.

Fill half your plate with antioxidant-rich produce and focus on whole foods to reduce inflammation and protect your skin.

Hydration: Your Skin’s Best Friend

Dehydrated skin is more prone to sunburn, irritation, and premature aging. Water helps flush toxins and keeps skin plump and elastic.

How Much Water to Drink:

Goal: Half your body weight in ounces daily (e.g., 150 lbs = 75 oz water)
Filter it: Use a quality filter to remove chlorine, heavy metals, and toxins
Replenish electrolytes: Use electrolytes like ElectroPure by Designs for Health or coconut water when sweating or in the sun for long periods.

Natural Remedies for Sunburn Relief

Despite our best efforts, sometimes we stay in the sun too long. Here’s how to soothe and heal sunburns naturally—without synthetic chemicals or petroleum-based products.

Natural Sunburn Remedies

Aloe Vera (pure gel): Nature’s #1 remedy for burns. Aloe soothes, hydrates, and reduces inflammation. Use fresh aloe from the leaf if possible, or a clean, fragrance-free aloe gel (Badger, Theraneem, NOW, Stream2Sea, All Good).
Coconut Oil (after inflammation has subsided): Once the heat has calmed down, coconut oil helps restore the skin barrier and prevent peeling. Do not apply while skin is still red and hot—wait 24–48 hours.
Witch Hazel: Acts as a natural anti-inflammatory and helps reduce itching and peeling. Apply with a soft cloth or cotton pad.
Cool Green or Black Tea Compresses: The tannins in tea reduce inflammation and draw heat out of the skin. Brew strong tea, cool it, and apply with a cloth.
Apple Cider Vinegar (diluted): Acts as a gentle antiseptic and skin soother. Mix 1 part vinegar to 3 parts cool water and apply with a cloth.
Cucumber slices or puree: Naturally cooling, anti-inflammatory, and hydrating for sunburned skin.
Colloidal Oatmeal Baths: Excellent for calming the itch and redness of sunburned skin. You can also grind oats at home and add to a lukewarm bath.
Pure Haven's Dream Cream: I used this on my niece a couple summers ago and her burn was nearly gone the following day.

Do not apply ice directly to the skin. Instead, use cool (not cold) water to avoid shocking already damaged tissue.

Mosquito Bites: Prevention Through Nutrition

Bug bites are a summer nuisance—but you can make yourself less appealing to mosquitoes through nutrition and natural lifestyle strategies.

Functional Tips to Prevent Bites:

Vitamin B1 (Thiamine): May reduce mosquito attraction (found in quality meats, legumes, nuts)
Garlic & Apple Cider Vinegar: Traditional foods that may help repel bugs
Low-sugar diet: Less glucose in sweat = less mosquito attraction
Cover up: Long sleeves and pants in mosquito-heavy areas
Essential oils: Use lavender, citronella, or eucalyptus in sprays or candles—not directly on skin

Recommended Products from Pure Haven:

Bug Off Spray
Bug Off Candle
Neem-O Balm for soothing bites

Natural Remedies for Jellyfish Stings

If a jellyfish sting strikes, skip the myths (no pee needed!) and use these natural, proven remedies:

Natural Sting Relief:

Vinegar: Neutralizes venom and prevents further stinging
Hot Water Soak: Immerse affected area in hot (but not scalding) water for 20–45 minutes
Baking Soda + Seawater Paste: Helps reduce stinging and irritation
Aloe Vera Gel: Cools and promotes skin healing naturally