I often talk about the benefits of the sun, like how it’s crucial for vitamin D production, balancing hormones, and providing essential blue light, among other bodily functions. However, this doesn’t mean I don’t take risks like sun damage, sunburn, or skin cancer seriously. Sunburn can be quite harmful and should be avoided at all costs. Personally, I notice I don’t burn as easily since changing my diet, though I sometimes still get sunburned. When that happens, I look for ways to quickly alleviate the pain and redness while helping my body heal to minimize damage.
Here, I’ll share some natural remedies for sunburn that have been most effective for me and discuss safe sun practices. When your skin gets too much sun, it produces melanin to protect against damage, which results in tanning. However, when sun exposure exceeds safe limits, it leads to sunburn. UV light harms skin DNA, and as a response, the body sends blood to heal the skin, causing inflammation.
Regardless of sunscreen use or skin tone, prolonged sun exposure can lead to sunburn. Controlled sun exposure is beneficial—I feel healthier with regular sun exposure, and when my diet supports skin health and sun tolerance, I rarely burn.
At the beach, I prefer to get sun exposure carefully, using natural sunscreen if necessary, covering up, or simply leaving the sun when I’ve had enough. However, these are remedies I use if I get a bit too much sun:
Getting a sunburn can dry out your skin, and sun exposure often causes dehydration. Just like diet helps prevent sunburn, staying hydrated aids recovery. I make sure to drink plenty of water, herbal teas, kombucha, and water kefir.
Aloe vera is an age-old remedy for sunburn, offering cooling relief. I find the plant itself is more effective than gels or lotions. If using a gel, choose one without preservatives.
A highly effective sunburn pain remedy is diluted apple cider vinegar. While it works on its own, I’ve found it’s even better when combined with a strong tea made from soothing herbs. This mix cools the skin and promotes healing.
CBD oil has been a great relief for stings, bites, and burns. I’ve created a cooling DIY sunburn spray that provides quick relief and lasts up to a year.
Essential oils like lavender and helichrysum can soothe burns and speed recovery. I’ll mix them into a water spray bottle for easy application.
Coconut oil serves as a mild sunscreen, with SPF ratings of about 5-10. It’s not strong enough for all-day sun protection but is good for regular use. Many swear by it for sunburn relief, though I only use it a few days after to prevent peeling and reduce redness.
Vitamin E is a powerful antioxidant that helps prevent and reverse sunburn damage. Consuming foods rich in vitamin E—like leafy greens, avocados, nuts, and seeds—can help protect skin. Topically applying vitamin E oil mixed with aloe vera gel can soothe sunburned skin.
Though there aren’t scientific studies backing it, some find relief using raw yogurt or milk on sunburns. The cold can be soothing, and probiotics and live enzymes may aid skin healing.
Cool water eases sunburn pain and heat. A cool or lukewarm bath with chamomile, calendula tea, or a small amount of ACV can be soothing. Baking soda and black tea, known for anti-inflammatory properties, can also help.
Now that we know how to soothe a sunburn, let’s discuss what not to do. Avoid anything that could worsen the burn or slow the healing process.
When it comes to health, prevention is crucial. Safe sun exposure is vital for health, yet many don’t know what that looks like. Here are some guidelines:
Safe sun practices go beyond just sunscreen and are my first choice to prevent skin damage.
Daily sun exposure varies based on factors like sun positioning, UV index, and skin tone. Light-skinned individuals might begin with 5 minutes of sun, gradually increasing exposure. Those with slightly darker skin might handle up to 20 minutes. Those with the darkest skin can tolerate longer sun exposure.
The key is starting with minimal exposure and gradually increasing it, avoiding a burn. Always consult your doctor for personalized advice, as your approach may vary depending on genetics and location.
The best strategy is to prevent sunburn through diet and managed sun exposure. Covering up or seeking shade helps avoid excessive sun. When exposure is unavoidable, mineral-based sunscreen is a good option.
However, sunburns occasionally happen. The remedies above can ease and heal sunburn, simplifying the process for everyone, especially caretakers. For severe sunburns, consult a doctor.
Have you ever suffered a bad sunburn? What remedies worked for you? Feel free to share your experiences!
