We’re all told to protect our skin from the sun — wear your SPF, reapply, prioritize the shade. And yes, those things matter. But what most people aren’t talking about is the power of internal protection.
At West Holistic Medicine, we help patients build sun resilience from the inside out — because your skin isn’t just a surface to cover. It’s a reflection of your inflammation levels, nutrient status, hormone balance, and gut-liver function.
If you burn easily, overheat quickly, or feel puffy and inflamed after just a little sun exposure… There could be something deeper going on. Let’s break it down.
☀️ Why Your Skin Reacts the Way It Does
Have you ever wondered why some people seem to tan effortlessly, while others burn after just a few minutes? Skin pigmentation (aka your melanin levels) absolutely plays a role in how much UV protection your skin naturally has. But there’s more to the story — especially when it comes to internal resilience.
Your skin’s reaction to the sun also depends on:
- Antioxidants – help protect and repair skin cells from UV stress
- Minerals + hydration – regulate temperature, support the skin barrier, and reduce stress responses
- Systemic inflammation – more inflammation = more sensitivity and slower healing
- Hormonal imbalances – like excess estrogen or cortisol, which can influence pigmentation and sensitivity
- Liver health – supports detox of hormones and histamines that can cause inflammation or rashes
So yes, melanin matters — but internal balance is just as important.
That’s why we help patients build sun resilience from the inside out — through nutrition, testing, and targeted support.
🥗 Best Foods That Help Prevent Sunburn
Certain foods contain nutrients that help protect skin cells and reduce the damage caused by sun exposure. These are some of the staples we recommend to patients during the summer:
- Tomatoes + watermelon – rich in lycopene, shown to help buffer UV skin damage
- Berries – loaded with vitamin C + antioxidants that repair cellular damage
- Carrots + sweet potatoes – beta-carotene supports pigmentation and may reduce sun sensitivity
- Leafy greens – support detox pathways + provide protective minerals like magnesium
- Avocados – high in vitamin E and healthy fats to support skin cell membranes
- Green tea – contains polyphenols that reduce UV inflammation and oxidative stress
- Chia + flax seeds – offer omega-3s to reduce skin inflammation and improve barrier function
Tip: Eat these with healthy fats (olive oil, avo, nuts, seeds) to enhance absorption of fat-soluble nutrients like lycopene and beta-carotene.
💊 Supplements That Support Skin Resilience
For many patients, food is foundational — but strategic supplementation can take sun protection even further. Ask your WHM provider whether the following might be right for you:
- Astaxanthin – a marine antioxidant with research showing it may reduce sunburn and improve skin texture
- Vitamin C – boosts collagen and helps skin recover from UV exposure
- Vitamin E – protects skin cells from free radical damage, especially when paired with vitamin C
- Zinc – supports skin healing and immune response
- Magnesium – regulates inflammation, hydration, and helps the nervous system manage heat stress
- Glutathione – the body’s master antioxidant; supports detox + skin repair
Not all supplements are created equal — and your needs might differ based on stress levels, hormones, or gut absorption issues. That’s why our doctors test, not guess.
🧪 Functional Medicine Testing for Skin & Sun Support
If you’re doing all the right things and still struggle with sun sensitivity, overheating, or inflammation, there could be deeper imbalances at play. Our providers can assess:
- Micronutrient status – are you actually absorbing the nutrients your skin needs?
- Liver function + detox pathways – essential for clearing excess estrogen and histamines
- Adrenal + cortisol patterns – linked to heat tolerance, energy, and pigmentation
- Inflammatory markers – elevated inflammation increases skin reactivity
- Hormone panels – especially if sun sensitivity or melasma worsens around your cycle
This is where functional medicine shines. We don’t just give generic advice — we test, personalize, and support your whole system.
🩺👩🏻⚕️ Ready to Protect Your Skin With Integrative Medicine?
We’re here to help. Book a visit with Dr. Maltz or Dr. Afridi to explore functional testing, customized treatment plans, and lifestyle strategies that support your skin (and the rest of you) this summer.
New Patients: Please fill out a registration form to schedule your first appointment
Returning Patients: Log in to your online portal to book
Or give our office a call at 512-814-0148, and we’ll be happy to help!