As you may know I live in Calgary and here in Calgary we have two real problems with the affects of the sun. In the Summer we have very strong sun and lots of it with long days this far noth of the equator. In the Winter time there is also lots of sun and very low humidity leading to dry skin – and lots of skiers in the mountains.

Samara Felesky-Hunt is a registered dietitian in Calgary at The Downtown Sports Clinics. Her website is at dietitian-online.com and she wrote the following article for the Calgary Herald newspaper.

Although summer is a time to get outside, the sun can leave skin looking and feeling dry and worn out. You tan it, shave it, scrub it and exfoliate it; it gets scratched, scraped and burned. It endures pimples, bites, freckles and moles, while wear and tear may show up as lines, wrinkles, blotches, spots and sags, rashes or even adult acne.

So, this summer, care and nourish your skin. Sunscreens can protect against sun damage, but a healthy, nutritious diet plays a role, too. Fill your grocery basket with foods that are good for your complexion and feed your skin from the inside out.

Vitamin A-rich foods promote healthier skin and benefits for eyes and teeth. Vitamin A is also needed for repairing and maintaining healthy skin, including healing and constructing new skin tissue. It also protects against wrinkling. Research shows it has virtually eliminated acne in milder cases, and should be a staple in everyone’s diet.

Antioxidants, primarily vitamins E and C, can help to protect skin cells from the ravages of free radicals, a harmful byproduct of sunlight. Antioxidants are also important in the formation of a protein known as collagen, along with elastin, which helps strengthen and reduce skin aging.

B vitamins, including biotin, help to ensure healthy development of skin cells, and fight stress and aging. Vitamin B6 may also help to control acne, particularly for women who experience flare-ups before and during menstrual periods. (One in five adults between 25 and 44 experience acne, and nearly half of all adult women have mild to moderate acne.)

And then there are the essential fatty acids or “omegas,” whose effectiveness against various inflammations is just beginning to be fully understood. For skin irritations, omega-6–found in evening primrose oil or borage seed oil–may be beneficial. These oils have been shown to reduce and sometimes eliminate inflammatory skin conditions such as eczema and dermatitis. As well, omega-6 oils in the diet can be fantastic moisturizers for people who suffer from dry and itchy skin, keeping cell walls supple.

New free radical scavengers, such as the antioxidants glutathione and coenzyme Q 10, are popping up in anti-aging skin care products. These can enhance skin’s appearance and decrease the harmful effect of free radicals. The anti-O’s may aid in regenerating skin cells, even skin tones and reduce the colour of age spots.

Lastly, while participating in summer activities, stay well hydrated, because water is needed for skin to look and be healthy.

The effects of a nutrient-dense diet rich with vitamins should become evident within a period of three months. Eat lots of fresh fruits and vegetables and whole grain breads and cereals, along with and including healthy fats.

Samara Felesky-Hunt is a registered dietitian in Calgary at The Downtown Sports Clinics. She can be reached at dietitian-online.com.