4 Ways to keep your skin healthy this summer
4 Ways to keep your skin healthy this summer
Summer means more outdoor activities and more time spent soaking up the sunshine. Sounds ideal, doesn’t it? But while you may be having a glorious time, your skin isn’t. The sun’s harmful UVA and UVB rays are not only linked to DNA damage and cancer but can increase signs of ageing such as lines, wrinkles and pigmentation. Here are four ways to protect your skin and keep it healthy without compromising on your summer fun.Summer means longer days outdoors, holidays in warmer weather, and more time in the sun. Sounds ideal — but the sun's UVA and UVB rays are the single biggest driver of skin damage over time, from cumulative wrinkles and pigmentation to skin cancer risk. Here are four evidence-based ways to protect and support your skin without compromising on summer plans.
- Asymmetry — one half different from the other
- Border — irregular, ragged, or blurred edges
- Colour — uneven colour or multiple shades
- Diameter — larger than 6mm (pencil eraser)
- Evolving — changing in size, shape, or colour over time
1Wear SPF every day
This is the ultimate skincare rule and the single most impactful habit for facial skin over your lifetime. UV rays are the primary cause of skin ageing, uneven pigmentation, and skin cancer. They penetrate clouds and windows — so daily SPF matters year-round, not just in summer.
What SPF to use
- Face: broad-spectrum SPF 30-50, applied every morning after moisturiser as the last skincare step (before makeup if worn)
- Body: broad-spectrum SPF 30-50 for exposed skin, especially in summer
- Broad-spectrum matters — this means the product protects against both UVA (ageing) and UVB (burning) rays. Look for UVA logo in a circle, or high-star UVA rating
SPF in moisturisers and makeup — the honest truth
Moisturisers and foundations with SPF ARE legitimate SPF at the labelled level. The real issue is how much you apply. To achieve the labelled SPF, you need a specific amount (roughly two finger-lengths for the whole face). Most people don't apply moisturiser or foundation in that quantity — so the actual protection is lower than the label suggests. A dedicated SPF product applied at the right amount is more practical, but layered application of SPF-containing products can supplement rather than replace it.
Reapplication matters
SPF applied once in the morning isn't enough for extended sun exposure. Reapply:
- Every 2 hours when outdoors
- After swimming, even with "water-resistant" formulas
- After heavy sweating
- After towel drying
For makeup wearers, powder SPF or setting sprays with SPF can help with midday reapplication.
2Seek shade and cover up
SPF is essential but not a magic shield. Physical protection matters too:
- Seek shade during peak UV hours — 11am to 3pm is when UV is strongest in the UK summer
- Wide-brimmed hat — protects face, ears, and scalp (yes, your scalp can burn and develop skin cancer)
- UV-blocking sunglasses — protect the delicate skin around your eyes and reduce cataract risk
- Cover up with clothing — long sleeves, loose fits, or dedicated UV-protective clothing for extended outdoor time
- Consider UV umbrellas — increasingly available and effective
Fake tan — the safer alternative to sunbathing
If you want a bronzed look, self-tanning products give the appearance without UV damage. Modern formulas are much better than the streaky orange versions of the past. Note: fake tan does NOT provide UV protection — still wear SPF over it.
3Support your skin with antioxidants
Antioxidants help protect skin from environmental damage including UV-generated free radicals. They work synergistically with SPF, not instead of it.
Topical vitamin C
A vitamin C serum applied every morning provides direct antioxidant protection to the skin. L-ascorbic acid at 10-20% is the well-studied form; magnesium ascorbyl phosphate is a gentler option for sensitive skin. Apply before SPF for best effect.
Dietary antioxidants
Colourful vegetables and fruits are your everyday antioxidant sources:
- Vitamin C: peppers, citrus fruits, strawberries, broccoli, kiwi
- Vitamin E: nuts, seeds, avocados, olive oil
- Carotenoids: tomatoes (especially cooked), carrots, sweet potatoes, spinach, kale
- Polyphenols: berries, green tea, dark chocolate, red grapes
Omega-3s (from oily fish)
Omega-3 fatty acids (found in salmon, mackerel, sardines) support skin barrier function and have some evidence for reducing inflammation, which may benefit inflammatory skin conditions. Aim for 2 portions of oily fish per week (limit to 2 during pregnancy/breastfeeding due to pollutants).
4Support your skin from the inside with marine collagen
Marine collagen supplementation at 10g daily has evidence for supporting skin elasticity, hydration, and appearance of fine lines over 8-12 weeks. During summer, when skin faces increased environmental stress, supporting skin quality from the inside can complement the topical work.
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A note on vitamin D
Some worry that daily SPF causes vitamin D deficiency. The reality: even with daily SPF, most people get enough incidental sun exposure through daily activities to synthesise some vitamin D — but UK sunlight isn't strong enough for adequate vitamin D synthesis for much of the year regardless. The NHS specifically recommends vitamin D 10mcg (400 IU) daily for all adults year-round, and especially between October and March. This means you can protect your skin with SPF AND maintain vitamin D levels through supplementation — no compromise needed.
Summer skin routine at a glance
Putting it all together:
- Morning: gentle cleanser → vitamin C serum → moisturiser → SPF 30+ broad spectrum
- Every 2 hours outdoors: reapply SPF
- After swimming/sweating: reapply SPF
- Peak UV hours (11am-3pm): seek shade where possible
- Evening: gentle cleanser → moisturiser (retinoids optional 2-3 nights/week — but reduce during high sun exposure days as they increase UV sensitivity)
- Daily inside support: vitamin D 10mcg + Kollo marine collagen + colourful antioxidant-rich diet
- Monthly: check moles and skin for any changes using ABCDE rule
Frequently Asked Questions
Do I really need SPF every day, even in winter?
Yes — UVA rays penetrate clouds and glass and are present year-round in daylight. UVA is the primary driver of skin ageing, uneven pigmentation, and contributes to skin cancer risk. Daily SPF 30+ every morning is the single most impactful skincare habit for lifetime skin quality.
Is the SPF in my moisturiser or foundation enough?
The SPF is legitimate at the labelled level, but most people don't apply enough moisturiser or foundation to achieve that level. To hit the labelled SPF you'd need roughly two finger-lengths of product on the face — much more than typical use. A dedicated SPF product applied properly is more reliable. SPF-containing makeup can supplement rather than replace it.
How often should I reapply SPF outdoors?
Every 2 hours during extended outdoor time, after swimming (even with water-resistant formulas), after heavy sweating, and after towel drying. Setting sprays or powder SPFs make midday reapplication easier over makeup.
Does marine collagen protect against sun damage?
No. Marine collagen supports skin elasticity, hydration, and appearance of fine lines — not sun protection. SPF is your protection. Anyone marketing supplements as sun protection is overselling. Marine collagen fits alongside SPF as an internal support, not instead of it.
Will using SPF daily make me vitamin D deficient?
UK sunlight isn't strong enough for adequate vitamin D synthesis for much of the year regardless of sunscreen use. The NHS specifically recommends vitamin D 10mcg (400 IU) daily for all UK adults, especially between October and March. So use SPF to protect your skin, and supplement vitamin D to maintain your levels — no compromise needed.
When should I see a GP about my skin?
Please book an appointment if you notice any mole or spot that changes in size, shape, or colour; new spots that look different from others; sores that don't heal; or areas that itch, bleed, or crust. Also for persistent skin conditions affecting quality of life. Skin cancer detected early has significantly better outcomes.
Kollo Health was co-founded by Jenni Falconer — TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
