https://www.leitrimobserver.ie/section/1241/advertise-with-us

Bringing you live local breaking news, sport, politics, weather & more in Leitrim

All the latest breaking local news from Leitrim County

Keep up to date with the latest sports news

Read all the latest Irish news and updates from around Ireland

Catch up on all the latest business news in Leitrim

Find all the latest jobs vacancies and news in Leitrim

Find whats happening in and around Leitrim

Enjoy our award winning photos and picture galleries taken in Leitrim

Read about the latest properties available in Leitrim

Enjoy our latest and up to date motoring review and news in Leitrim

Keep up to date with the latest coronavirus and covid19 news in Leitrim

Recent death notices and obituaries from Leitrim

Please allow ads as they help fund our trusted local news content.

Kindly add us to your ad blocker whitelist.

If you want further access to Ireland's best local journalism, consider contributing and/or subscribing to our free daily Newsletter .

Support our mission and join our community now.

Whilst the sun peeps out and back in again; it’s important to protect our skin all year-round especially during the summer months.

Did you know that nutrition can play an important role too?

Here, nutritionist Laurann O’Reilly and owner of Nutrition by Laurann, brings us through her top nutrition and practical tips for keeping your skin protected and glowing. The importance of skin protection

The benefits of being outdoors are endless as it allows us to take in nature, exercise in fresh air, helps to ground us before or after a busy day, helps to improve our mood and very importantly it’s important for vitamin D production.

Unfortunately, large amounts of sun exposure on unprotected skin can also increase our risk of skin cancer and premature ageing as a result of ultraviolet (UV) radiation from the sun.

Sunlight produces three types of UV rays: UVA, UVB and UVC. UVA rays penetrate the skin deepest and contribute to premature ageing, such as sunspots, wrinkles and sagging.

Of the three main types of UV rays, UVA accounts for 95% of UV exposure. UVB rays produce sunburns and are largely responsible for skin cancer.

While many people think sun protection is only relevant on sunny days, UV rays can penetrate through clouds and be reflected off snow, sand, concrete and water.

Also, what many people don’t realise is that UVA rays specifically can penetrate through glass, making sun protection essential year-round.

Unprotected skin can be damaged in as little as 15 minutes outside. Because of this it may be safer to get vitamin D from foods, including natural sources, such as salmon, eggs and mushrooms exposed to UV light, and those fortified with vitamin D, such as orange juice, dairy products and cereals.

Recommendation: It’s recommended that the whole Irish population take a vitamin D supplement all year round. Sun Protecting Nutrition - Tomatoes: Tomatoes are an excellent source of lycopene, an antioxidant pigment that may play a role in protecting against sunburn. In one study, sunburn formation was significantly lower among those who consumed a small amount of tomato paste daily for 10 weeks.

Tip: Tomato’s protective lycopene is better absorbed when it is heated, so the benefits are increased in a warm food, such as tomato sauce, soup or stewed tomatoes. - Omega 3 Oils: Some studies suggest supplementing with omega-3 polyunsaturated fats, particularly eicosapentaenoic acid (EPA), may help protect the skin against UV damage. Studies have found it to help reduce UVB induced redness and some scientists believe supplementing with omega-3s may help suppress the inflammatory response that happens after exposure to ultraviolet radiation, but more research is needed.

Food Sources: Common food sources of omega-3 fatty acids include oily fish (such as salmon, mackerel, herring and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts) and plant oils (such as flaxseed oil, soybean oil and rapeseed oil)

- Raw Cocoa: Like we need another excuse to eat more chocolate! The antioxidants found in cacao powder may help prevent sun damage. In one study women who were given a high-flavanol chocolate (raw cocoa) beverage for 12 weeks were less sensitive to UV radiation than women who consumed a low-flavanol beverage. As an added bonus, this same study showed that consuming chocolate improved blood flow to the skin, as well as enhanced skin texture and structure.

Recommendation: My favourite cocoa products are the Nua Naturals Raw Cocoa Powder or Cocoa Nibs which can be added to cereals, yoghurts, smoothies, desserts or brewed into a chocolate flavoured drink

- Green Tea: Studies suggest polyphenols in green tea, particularly one called epigallocatechin-3-gallate (EGCG), might have photoprotective benefits when ingested. When applied topically and EGCG (green tea) preparations have also been found to reduce skin redness.

Tip: If it’s hot outside, simply chill your green tea to make iced tea, or pop some green tea powder into your smoothies or juices

- Dark Leafy Green Vegetables: Are an incredible source of antioxidants, which can help offset the damage from UV rays. Studies have shown that lutein and zeaxanthin, which are specific antioxidants found in greens, help to prevent wrinkles in the skin and can protect it from the sun.

Tip: Why not add spinach or kale to your meals or make up into a nutritious juice

- Sunflower Seeds: Along with linoleic acid, the sunflower seed oil's antioxidants such as Vitamin E, help to strengthens the skin's barrier and shield it from the harmful rays associated with sun exposure.

Tip: Why not add sunflower seeds to your cereals, yoghurts, salads, breads, healthy muffins and smoothies. They add a tasty little crunch too.

- Carrots & Red Peppers: Carrots and red peppers are both high in beta-carotene, which our bodies convert into vitamin A, a nutrient that not only supports vision but can help to protect us from sunburn.

Note: Studies have found that it can take a minimum of 10 weeks of consuming beta carotene containing foods to have the sun protective effects, so why not try to include these foods in your daily meals.

- Watermelon: Watermelon is rich in a compound called ‘lycopene’ which studies suggest may have photoprotective benefits, meaning it offers skin protection against UV light. Studies have found watermelon contains about 40 percent more lycopene than tomatoes. Watermelon also has the added benefit of being more hydrating than most fruits, making it a perfect one-two punch for healthy skin.

Tip: Why not add prepare a watermelon and mixed fruit salad for a hydrating snack

- Berries: Studies have found that berries such as raspberries, strawberries, and cranberries are rich in an antioxidant called ‘ellagic acid’ which can cause reduced inflammatory response to UV rays.

Tip: Why not give your breakfast, yoghurts or smoothies a skin protective berry boost

- Pink Grapefruit: Packed with antioxidants to protect our skin from damage, it again contains lycopene. Research has found that ingesting a mixture of lycopene, beta-carotene and lutein (found in egg yolks, spinach, kale, corn, oranges, peppers, kiwis, grapes, aubergine, and butternut squash) has shown to help protect skin against UV rays.

Tip: Why not start off your day with grapefruit and natural yoghurt. It’s great for stabilising our blood sugar levels.

As Part of the HSE Sun Smart Campaign, they recommend ‘The 5 Ss’

1) Slip On Clothing: That covers your skin, long sleeves, collared t-shirts

2) Slop On The Sunscreen: On exposed areas with a 50+ factor for children

3) Slap On A Wide Brimmed Hat: To protect your face, eyes and ears

4) Seek Shade: Especially if outdoors between the peak hours of sun exposure between 11am-3pm

5) Slide On The Sunglasses: To protect your eyes

To continue reading this article for FREE, please kindly register and/or log in.

Registration is absolutely 100% FREE and will help us personalise your experience on our sites. You can also sign up to our carefully curated newsletter(s) to keep up to date with your latest local news!

Marking the 25th anniversary and official opening last Saturday are staff members: Lorraine McBride, Pauline Murray Manager, Sharon O'Connor, Helene McManus, President ILCU, and Carla Nealon

Street entertainers will be present in Carrick on Saturday, July 30 to celebrate the town's new look! Pictures: Keith Nolan

Seamus O'Rourke recalls his annual battle again Drumreilly

Ballinamore's first park run took place on Saturday, July 9

It's Back and Bigger than Ever- This weekend only. Quarter of a million euro in Giveaway Gifts

Unbeatable Summer scrappage deal now on at O’Reilly and Sons, Longford

The party of the Summer is finally here! Forever Young Festival - July 15-17

WE ARE HIRING: Iconic Media hiring multimedia journalist in Derry

Forever Young Festival - where the ’80s come alive!

Declan Nerney will perform on Main Street in Manorhamilton this Saturday night.

Will it be sunshine or showers over the weekend?

Subscribe or register today to discover more from DonegalLive.ie

Buy the e-paper of the Donegal Democrat, Donegal People's Press, Donegal Post and Inish Times here for instant access to Donegal's premier news titles.

Keep up with the latest news from Donegal with our daily newsletter featuring the most important stories of the day delivered to your inbox every evening at 5pm.

This publication supports the work of the Press Council of Ireland and Office of the Press Ombudsman, and our staff operate within the Code of Practice of the Press Council. You can obtain a copy of the Code, or contact the Council, at www.presscouncil.ie, Lo-call 1800 208 080 or email: info@presscouncil.ie.