Spending time outside is one of the healthiest things we can do physically, mentally, and emotionally. But while fresh air and sunlight fuel our wellness, too much unprotected sun exposure can do more harm than good.

This week, as part of UV Safety Month, our Integrative Medicine clinic in Annapolis MD is sharing holistic skin care and sun protection tips that align with functional and integrative medicine, so you and your family can safely enjoy all that summer and nature have to offer.

SPF Basics: Your First Line of Defense in Annapolis MD

When it comes to sun protection, SPF isn’t just a number, it’s your first layer of defense. Dermatologists and health organizations recommend using an SPF of 30 or higher, with broad-spectrum protection against both UVA and UVB rays.

Even on cloudy days or during quick outings, unprotected skin can burn within 15 minutes. Reapply every 2 hours, or immediately after swimming or sweating. Keep in mind:

• Water-resistant does NOT mean waterproof
• Sweating, swimming, or towel-drying removes protection
• Apply 15 minutes before going outside

Pro Tip: Don’t forget the “easy to miss” areas like ears, lips, hands, tops of feet, and behind the knees.

Choosing the Right Sunscreen: Natural & Functional Focus

Sunscreens come in two main types:

• Mineral (physical): Use zinc oxide or titanium dioxide to create a shield on the skin
• Chemical: Absorb UV rays through active ingredients like avobenzone or oxybenzone

At Living Health Integrative Medicine, we recommend mineral sunscreens, especially for children and those with sensitive skin. They’re gentler and less likely to trigger hormone disruption or skin reactions.

Look for:

• “Broad Spectrum” on the label
• EWG-verified or FDA-compliant ingredients
• Stick or lotion formulas over sprays or aerosols (which can be inhaled or unevenly applied)

Summer Skin Care Routine: More Than Just Sunscreen

Great sun protection isn’t just about the lotion, it’s also about smart habits. Build a holistic summer skin care routine by layering your defense:

• Wear a wide-brimmed hat to protect your scalp and face
• Use sunglasses with UV400 protection to shield your eyes
• Choose UPF-rated clothing designed to block UV rays
• Seek shade between 10 AM–4 PM, when the sun’s rays are strongest
• Hydrate well, internal hydration supports skin repair and resilience

These habits, combined with antioxidant-rich nutrition, support your skin from the inside out.

Common Mistakes & Myths

“I have a base tan…I don’t need sunscreen.”
Wrong! A tan is your skin’s sign of damage. It does not offer meaningful protection.
“Aerosol sprays are more convenient.”
True, but they often miss spots and pose inhalation risks. Use creams, sticks, or lotions whenever possible.
“Sunscreen lasts all day.”
Nope. Sunscreen degrades with time, sweat, and sun exposure. Always reapply every 2 hours.
“I can use last summer’s bottle.”
Check the expiration date. Most sunscreens are effective for up to 3 years—but heat and age reduce potency.

Outdoor Skin Health Checklist

Before you head out for a picnic, hike, or nature walk, run through this quick skin protection checklist:

• Apply SPF 30+ broad-spectrum sunscreen
• Wear UV-blocking sunglasses and a wide-brim hat
• Dress in lightweight UPF clothing
• Carry a refillable water bottle to stay hydrated
• Pack antioxidant-rich snacks like berries or trail mix
• Choose shaded picnic spots or walking paths
• Reapply sunscreen every 2 hours

Final Thoughts

Sunlight is essential for wellness, but protecting your skin ensures you benefit without the burn. By combining smart habits, safe products, and a functional approach to skin care, you can confidently enjoy all the beauty nature offers.