I love you sun, but oh how you’ve aged me.

I am lucky enough to live within walking distance to the ocean here on the Sunshine Coast. Living the dream one could say which I am so grateful for. I wouldn’t change a thing however since living here over the past few years my skin has had a bit too much sun exposure and being post 30, signs of ageing and pigmentation are certainly starting to show as well as a family history of melanoma in my genetics that is always weighing in the back of my mind. I can’t turn back the clock however I can turn to research to show me what action I can take to prevent sun damage besides the obvious sunscreen, covering up and seeking shade.

 

I am not shy of prescribing omega 3 fish oils for a variety of skin conditions like eczema, acne as well as high cholesterol, depression, anxiety etc however I am so pleased to also discover these fatty acids have been shown to protect against ultraviolet radiation. This includes includes sunburn, cancer, photosensitivity and photoaging.

 

In one small study, participants who consumed 4 grams of EPA for 3 months increased their resistance to sunburns by 136%, while no significant changes were observed in the placebo group (1).

These same fatty acids have also shown to reduce transdermal water loss through the skin (aka drying) therefore supplementation contributing to better barrier protection which can aid more plump and hydrated looking skin (2).

 

Furthermore, fish oil supplementation has been shown to have a positive influence on UV-irradiated skin cells, with higher intakes associated with reduced risk of squamous cell carcinoma and reducing inflammation (3).

 

The list of the beneficial effects demonstrated in research goes on.

 

Regular consumption of fish with a high omega 3 content such as sardines, mackerel, salmon and herrings can be a great food as medicine source of omega 3, however with growing concerns around heavy metal and other toxicity & sustainability, it can be difficult to achieve the levels needed to have these skin protecting results (do look into https://goodfish.org.au/ to make better choices in the sustainability of the fish you are eating).

 

That’s where fish oil supplements come in to help achieve these shown clinical effects. I cannot stress enough about how important it is to take a good quality fish oil supplement that has been vigorously tested to ensure that it has minimal heavy metal, toxins, microplastics, radiation, is processed without exposure to oxygen and (oil + oxygen = rancidity) and certified sustainable measures taken in sourcing. I would only recommend and put into my own body a white label brand of fish oil (Orthoplex White to be exact.) This prescription only company spends A LOT of money on 3rd party testing of these factors which reports are shared with the public. Unfortunately, your $10 fish oil from chemist warehouse does not fit this bill which can cause more damage than good not to mention cause reflux or leave a fishy after taste with it being highly oxidised.

 

With this research wormhole of sun protection I’ve found myself down, I have gone back onto my high quality fish oil supplement to help improve my skin’s defence going to spring and summer. I am also excited to see the positive effects it will have on my joints and mood which could always do with more support!

 

Reach out if you would like to hear how I am going or if you would like more information on how to protect the barrier layer of your skin.

 

References;

1)    Rhodes LE, Shahbakhti H, Azurdia RM, Moison RM, Steenwinkel MJ, Homburg MI, Dean MP, McArdle F, Beijersbergen van Henegouwen GM, Epe B, Vink AA. Effect of eicosapentaenoic acid, an omega-3 polyunsaturated fatty acid, on UVR-related cancer risk in humans. An assessment of early genotoxic markers. Carcinogenesis. 2003 May;24(5):919-25. doi: 10.1093/carcin/bgg038. PMID: 12771037.

2)    Meguro S, Arai Y, Masukawa Y, Uie K, Tokimitsu I. Relationship between covalently bound ceramides and transepidermal water loss (TEWL). Arch Dermatol Res. 2000 Sep;292(9):463-8. doi: 10.1007/s004030000160. PMID: 11000290.

3)    Pilkington, S.M., Watson, R.E.B., Nicolaou, A. and Rhodes, L.E. (2011), Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental Dermatology, 20: 537-543.

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