Our skin, the largest organ of our body, is also ,the only organ that is exposed directly to the environmental pollution, heat and the harsh sun light (ultraviolet radiation). Most of us do not take care of our skin's health until its too late.

In summer, the sun's ultraviolet rays (UVA and UVB) can cause a lot of damage to our skin. UVA rays are responsible for tanning, pigmentation and photo ageing while UVB rays cause sun burns

Also common are skin problems like prickly heat, fungal infection (Dhobi's itch),sun light allergy, sun burns and dehydration of the skin . Here are some tips to help us to protect our skin this summer

1. Clothing: Always wear loose fitting clothing for good aeration. Clothing (preferably cotton), should cover most parts of the body to prevent tanning and sunburns.
   
   
2. Umbrellas / wide brimmed hats/scarf: Help to protect the hair from the Sun's harsh rays.
   
   
3. Sun Glasses: Protect your eyes by using good UV protection sunglasses.
   
   
4. Sun Screens: For the Indian skin types, SPF (Sun protection factor) above 15 is recommended. An ideal sunscreen should give both UVA & UVB protection. Sunscreen lotion should be applied liberally to all exposed sites, 20 minutes before going out in the sun, reapplied if it gets washed away in the sweat and repeated once again after 3-4 hours. Don't forget to apply sunscreen over your neck and ears.
   
   
5. Avoid peak hours of sun exposure(between 10am - 3pm)
   
   
6. Fluids:
   1. Drink lots of water. 12-15 glasses of water are needed in a day. If sweating is excessive, then extra glasses of water (or fluids) will be needed to compensate for the loss. Lemon, orange or watermelon juices are all highly recommended.
      
      
7. The summer heat, increases sebum production, causing your skin to look oily. The oil combines with dirt and sweat and leads to clogging of pores.
   
   
   1. Wash your face with cool water 3-4 times per day
      
      
   2. Use a (non-soap based) gentle cleanser that will deep cleanse without drying out the skin.
      

1. Eat light and non-spicy food.
   
   
2. Ensure that you take at least one vegetable / fruit containing Vitamin A and Vitamin C per day
   
   
   1. Vitamin A (Beta-carotene) rich foods (Carrots, papaya, black grapes) protect skin from sunlight.
      
      
   2. Vitamin C rich foods (Citrus Fruits, Lime Juice, goose Berries ) help in repairing sun damaged skin. Include more Red Capsicum (bell peppers) in your diet, they are said to contain three times more vitamin C than oranges
      
      
3. Omega-3 fatty acids are essential components of skin cells. Salmon fish is found to be top source of omega-3.
   
   
4. Reddish-orange foods like tomatoes and watermelon increase skin protection against harmful UV rays. They are rich in vitamins like beta-carotene and lycopene that help repair skin cells damaged by sunlight.
   
   
5. Milk supplies nutrients to your skin and helps to keep it from drying out. Drink at least two to three cups of milk every day. Prevention is better than cure!!!This summer, be smart and protect your lovely skin!