We hear it every summer: wear your sunscreen. And that advice is absolutely right — UV protection is one of the most evidence-based things you can do to prevent skin cancer and slow premature skin aging. But in my practice, I see patients who are diligent about their SPF and still struggling with dull skin, accelerated aging, or conditions that no amount of sunscreen will fix. That’s because healthy skin isn’t built at the surface. It’s built from the inside out, and sustained by the daily habits that surround it.
This guide is for anyone who wants to move beyond the basics — to understand not just how to protect your skin, but how to genuinely support its long-term health.
WHY SUNSCREEN MATTERS (BUT HAS ITS LIMITS)
UNDERSTANDING UV DAMAGE
The sun emits two types of ultraviolet radiation that reach the skin: UVA and UVB. UVB rays are primarily responsible for sunburn and play a major role in skin cancer development. UVA rays penetrate more deeply into the dermis (the thick middle layer of skin responsible for its structure and elasticity), driving photoaging — the fine lines, loss of elasticity, and uneven pigmentation that accumulate quietly over decades. Both types contribute to skin cancer, including melanoma, and both are present year-round, even on cloudy days.
Chronic, unprotected UV exposure damages DNA in skin cells, depletes the skin’s natural antioxidant defenses, breaks down collagen (the structural protein that keeps skin firm), and suppresses local immune function. Over time, this adds up. Sun damage prevention is not just a cosmetic concern — it is a genuine health matter.
COMMON SUNSCREEN MISTAKES
Even people who “use sunscreen” often fall into patterns that undermine its effectiveness.
Not using enough. Most people apply a fraction of what is needed for the labeled SPF. For the face alone, dermatologists recommend about a nickel-sized amount; for the body, a full shot glass.
Skipping reapplication. Sunscreen degrades with UV exposure, sweat, and water. It needs to be reapplied every two hours when outdoors, and immediately after swimming or heavy sweating.
Forgetting common exposure areas. The ears, back of the neck, tops of the feet, and hands are consistently under-protected — and among the most sun-damaged areas I see in patients.
Relying on makeup SPF alone. Cosmetics with SPF rarely provide adequate coverage in the amounts actually applied.
Stopping in winter or on cloudy days. UVA penetrates clouds and glass. A daily sun care routine does not take a seasonal break.
For most of my patients, I recommend a broad-spectrum SPF 30–50 applied every morning as a non-negotiable step. Mineral options (zinc oxide, titanium dioxide) are an excellent choice for anyone with sensitive skin or concerns about chemical filter absorption, since they sit on the skin’s surface rather than being absorbed into it.
A genuinely exciting development: the FDA just approved bemotrizinol (BEMT) — the first new sunscreen ingredient approved in the U.S. since the 1990s. It offers stronger UVA protection, closing a decades-old gap between sunscreens available in the U.S. and those sold in Europe. Research shows most U.S. sunscreens provide only about one-quarter of the UVA protection their SPF labels suggest. Bemotrizinol has been used safely in Europe for decades and can be combined with zinc oxide for strong broad-spectrum protection with less white cast. Manufacturers can start incorporating it into products beginning August 2026 — watch for it on shelves soon.
THE FOUNDATION OF HEALTHY SKIN STARTS FROM WITHIN
NUTRITION FOR HEALTHY SKIN
Your skin is a reflection of your metabolic health, your inflammatory burden, and your nutritional status. What you eat matters enormously.
Antioxidants are among the most well-studied nutritional factors in skin health. UV exposure, pollution, and normal metabolism generate unstable molecules called free radicals, which cause oxidative stress — essentially cellular wear and tear that accelerates skin aging and DNA damage. Antioxidants neutralize free radicals before they cause harm, and are found abundantly in colorful fruits and vegetables: vitamins C and E, beta-carotene, lycopene, and polyphenols from berries, tomatoes, leafy greens, and green tea all contribute to the skin’s internal defense system.
Omega-3 fatty acids support the skin’s lipid barrier (the protective outer layer that keeps moisture in and irritants out), reduce inflammation, and may help protect against UV-induced damage. Fatty fish, walnuts, flaxseed, and chia seeds are excellent sources.
Collagen and its precursors — particularly vitamin C, zinc, and adequate protein — are essential for maintaining skin structure. Collagen is the scaffolding that keeps skin firm and plump; its production declines with age. A high-glycemic diet (one high in sugar and refined carbohydrates) drives the formation of advanced glycation end products (AGEs) — compounds that cross-link collagen fibers, making them stiff and brittle, visibly accelerating wrinkling and loss of elasticity.
HYDRATION AND SKIN FUNCTION
Hydration for skin is more nuanced than “drink eight glasses of water.” The skin’s moisture content is largely regulated by its barrier function — the outermost layer of the epidermis (the skin’s surface layer). When this barrier is compromised, water evaporates rapidly through the skin, leaving it dry, reactive, and more vulnerable to environmental damage. I recommend consistent fluid intake throughout the day and supporting the skin barrier topically with a moisturizer containing ceramides, hyaluronic acid (a molecule that holds up to 1,000 times its weight in water), or glycerin.
DAILY HABITS THAT SUPPORT LONG-TERM SKIN HEALTH
Sleep and skin health are deeply intertwined. During deep sleep, the body produces growth hormone, which drives cellular repair — including in the skin. Cortisol (the body’s primary stress hormone) levels fall, reducing inflammation. Chronic sleep deprivation contributes to accelerated skin aging and impaired barrier repair. Chronic stress keeps cortisol elevated, which degrades collagen and worsens inflammatory skin conditions like acne, eczema, and psoriasis. Tobacco and alcohol are both significant accelerants of skin aging. Seeking shade during peak UV hours (10am–4pm), wearing protective clothing, and using UV-blocking sunglasses are meaningful complements to sunscreen.
BUILDING A COMPLETE DAILY SKIN CARE ROUTINE
Morning: gentle cleanser, topical vitamin C serum (ideally 15% L-ascorbic acid), moisturizer, then broad-spectrum SPF 30 or higher.
Evening: thorough cleansing to remove sunscreen, pollutants, and makeup. A moisturizer or barrier-repair cream overnight supports the skin’s natural repair cycle. Retinoids — including over-the-counter retinol and prescription tretinoin (Retin-A) — are among the most rigorously studied topical ingredients in dermatology, with strong evidence for reducing fine lines, improving texture, and stimulating collagen. Tretinoin should be introduced gradually (two to three nights per week to start) and always paired with morning SPF, as it increases sun sensitivity.
THE IMPORTANCE OF REGULAR SKIN CHECKS
Skin cancer is among the most common cancers in the United States and among the most treatable when caught early. I encourage monthly self-skin checks — a head-to-toe examination using a mirror for hard-to-see areas. Annual dermatologist visits are the standard for most adults, and more frequent for anyone with a personal or family history of skin cancer, many moles, or immunosuppression (a weakened immune system).
Use the ABCDE rule as your guide:
A — Asymmetry: one half does not match the other
B — Border: ragged, notched, or blurred edges
C — Color: variation in shades within one spot
D — Diameter: larger than 6mm (pencil eraser size)
E — Evolution: any change in size, shape, color, or new symptoms
When in doubt, have it looked at.
COMMON MYTHS ABOUT SKIN HEALTH
Myth 1: “I have darker skin, so I do not need sunscreen.” Melanin (the pigment that gives skin its color) provides some natural UV protection but does not prevent UV damage, DNA mutation, or skin cancer. Sun protection is for every skin tone.
Myth 2: “If I have not burned, I have not done any damage.” UVA radiation does not cause sunburn but drives significant skin aging and cancer risk. There is no such thing as a safe tan.
Myth 3: “The SPF number tells me how well I am protected against aging.” SPF measures UVB protection only. UVA — the aging ray — is not fully captured by that number. This is why broad-spectrum labeling matters, and why bemotrizinol’s approval is such meaningful news for American consumers.
THE BOTTOM LINE
Healthy skin is the product of consistent, layered habits. Sunscreen is essential, but it is one tool among many. Nutrition rich in antioxidants and omega-3s, adequate hydration, restorative sleep, stress management, a thoughtful daily routine, and regular skin checks — these are the pillars of genuine, long-term skin wellness. The good news is that most of these habits support your overall health just as much as your skin, which in my view is the very best kind of preventative care.
Maia Mossé, MD is a board-certified internist practicing concierge and preventive medicine at The Village Doctor in Woodside, CA. Meet Maia
The information in this article is intended for general educational purposes only and does not constitute medical advice. It is not a substitute for professional medical evaluation, diagnosis, or treatment. Always consult your physician, dermatologist, or qualified healthcare provider with any questions you may have about your skin health, medications, or skincare routine. Individual needs vary, and what works for one person may not be appropriate for another.
Maia Mossé, MD, June, 2026
Read Also: Unlocking Longevity and Vitality: The Power of Exercise
Call The Village Doctor at (650) 851-4747 or Contact us to learn more about the practice.
