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I shudder to think about this now, but when I was a teen and young adult, I used to anoint my body with baby oil to get a mild sunburn, which typically set me up for beautiful bronze skin throughout the summer. Knock on wood, I’m lucky that I haven’t (yet) had any adverse effects from that ridiculous behavior. That was then, this is now.
Skin cancer is one of the most common types of cancer in the United States, primarily caused by overexposure to ultraviolet (UV) radiation from the sun. Melanoma, the deadliest form of skin cancer, claims many lives each year. Wearing sunscreen is our best defense against this devastating disease.
I know that getting some sun on my skin is good because it provides natural vitamin D, but I also know that because I spend a lot of time outside in summer whether it be walking, hiking, camping, paddle-boarding, gardening, swimming, or whatever, even 20 minutes of sun exposure may not be beneficial for me. So, I decided to dive into which sunscreen provides the best protection against skin cancer and skin aging.
The American Academy of Dermatology recommends using a water-resistant, broad-spectrum sunscreen with at least 30 SPF. But before we dive into the details of sunscreen, let’s first understand the different types of UV radiation.
Understanding UV Radiation
- UVA Rays: These rays are primarily responsible for skin aging. They penetrate the skin deeply and can contribute to skin cancer. UVA rays are present throughout the year and can penetrate clouds and glass.
- UVB Rays: These rays are the main cause of sunburn and also play a significant role in developing skin cancer. UVB rays are most intense between 10 AM and 4 PM and vary with the season and location.
- UVC Rays: UVC rays from the sun don’t reach the earth’s surface because they are absorbed by the atmosphere. However, artificial sources like plant growth lamps and disinfectant lamps do emit UVC radiation.
Because UVA and UVB rays can both lead to skin cancer, many of the best sunscreens available provide broad-spectrum protection, which means they block both types of harmful rays. But not all sunscreens are created equal!
Types of Sunscreens: Mineral vs. Chemical
There are basically two kinds of sunscreens that filter UV rays: Chemical and Mineral Sunscreens. UV filters in these different types of sunscreens have to do with the ingredients they contain to help block the sun’s damaging rays. And the more we learn about the skin microbiome and with all of the recent studies validating the fact that many beauty products contain harmful ingredients, many people prefer to avoid chemicals on their skin, including sunscreen. Enter mineral sunscreens. Yes, there is such a thing. Let’s dive in.
Mineral Sunscreens
Mineral sunscreens, also known as physical sunscreens, use UV filters that are tiny particles of metals like zinc oxide and titanium dioxide. Sometimes, iron oxide is also used. These filters work by reflecting or refracting UV radiation away from the skin.
Mineral sunscreens have been around a long time. When I was a kid at the age of 8, I competed on a swim team and my mother used to slather my nose with zinc oxide to prevent it from burning. It was bright white, embarrassing at best, even at age 8, but my nose never burned! Why just on our noses? I don’t know. I probably should have been wearing it all over my body, but just having a bright white nose was bad enough! What did Mom know then that we’ve lost sight of over the years? Mineral sunscreens work!
Mineral sunscreens essentially sit on top of the skin, and the particles block UV damage by reflecting UV light. The mineral sunscreens with larger particles contribute to their white cast, while smaller particles can be more transparent. Both zinc oxide and titanium dioxide provide broad-spectrum coverage, meaning they block both UVA and UVB rays that are responsible for skin cancer.
Chemical Sunscreens
On the other hand, chemical sunscreens absorb into the skin and essentially absorb UV radiation, converting it to heat. With many so-called nasty chemicals in chemical sunscreens, it’s no wonder many people don’t want them on their skin!
Many chemical UV filters block either UVA and/or UVB rays and contain multiple active ingredients. However, some of these chemicals are found in people’s blood at higher levels than recommended by the FDA.
For a deeper analysis, you can visit the Environmental Working Group (EWG) website, where they provide comprehensive information on all the chemicals found in sunscreen and their effect on the body. But the short list of the most harmful chemical compounds includes oxybenzone, homosalate, octisalate, and octocrylene, which have been linked to thyroid hormone imbalances and are considered hormone or endocrine disruptors. Clearly, many commercial/chemical sunscreens appear not to be safe for our bodies or microbiome.
Yes, I’m hinting that you read labels on your beauty products and sunscreens in addition to your food! Bring your magnifying glass; the writing is EXCEPTIONALLY and maybe intentionally small.
Despite these concerns, we’re told it’s still crucial to wear sunscreen, as getting burned by the sun is no picnic, even causing second and third-degree burns in extreme cases, and they can sting for days!
These days, I’ve turned to using mineral sunscreens. In fact, zinc oxide and titanium dioxide are the only two UV filters currently classified as “safe” by the FDA.
Pros and Cons of Mineral and Chemical Sunscreens
Mineral sunscreens:
- Pros: Minimal cons, provide broad-spectrum protection, and considered safe by the FDA. They come in sprays, lotions, and solid sticks and are more readily available these days than in years past. They work instantly after application.
- Cons: They can (still) leave a white cast on the skin, although some brands claim they go on clear (I haven’t tried all of them yet). Aerosol sprays may pose inhalation risks, as no one needs to inhale zinc oxide!
Chemical sunscreens:
- Pros: Often clear and less noticeable on the skin, they glide on more easily, provide a deep, rich, bronze tan, and are widely available in spray and lotion forms.
- Cons: Potential for skin irritation due to chemicals, they take about 30 minutes to become effective after application, harmful to the environment (coral and marine life), and the biggest con is hormone disruption and effects on the skin microbiome.
Foods for Natural Sun Protection
Along with sunscreen, long sleeves, UV-protective clothing, and hats, did you know that your diet can also help your skin protect itself? It’s true! Enjoying certain foods can provide added benefits for better skin protection, so why not eat them daily!?
The Food Revolution Network suggests the following foods for natural skin protection:
- Grapes and grape seed
- Garlic and onions
- Pomegranate
- Green tea
- Soybeans
- Mushrooms
- Turmeric
- Dark green leafy vegetables
- Ginger
- Milk thistle seed
Understanding SPF Labels
Finally, let’s get our brains wrapped around the SPF labeling. Many people believe that a higher SPF number means better protection, and while that is generally true, SPF protection only applies to protection against UVB rays, not the more damaging and dangerous UVA rays.
The bottom line is that zinc oxide is the safest sunscreen option and the only one recommended by the FDA for babies. It offers broad-spectrum protection against both UVA and UVB rays, reducing the risk of skin cancer and premature aging. While spending time outdoors has many benefits, it is important to find a good balance between sun exposure and sun protection.
Physical sunscreens are my recommendation, and incorporating the suggested foods referenced into your diet can help provide additional protection.
This article is just one of the crazy rabbit holes I traveled down as part of my health related transformation. If you are interested in learning more about me and my story click HERE.
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