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Pre and Post-UV Protection Habits (Golf, Hiking, and More)

  • 16 hours ago
  • 2 min read


On days of intense sun exposure (such as a long golf session), you can reduce risk by taking pre- and post-measures that may protect against the harmful effects. However, most photoprotection occurs with consistent habits over months/years; below is just a quick action plan. Your primary prevention should be sunscreen, protective clothing, seeking shade, and limiting peak UV exposure. 


However, alongside the usual advice of applying SPF 30-50 broad-spectrum sunscreen to exposed sensitive areas, wearing UVA/UVB sunglasses, and getting an annual mole-map from a certified dermatologist, we’ve made a list of short-term practices that can add a touch of assistance.



During the Sunny-UV Season

Long-term adherence to a high-quality Mediterranean eating pattern may improve skin’s antioxidant capacity. Include extra-virgin olive oil (2–3 tbsp), dark leafy greens (≥2 servings/day), tomatoes (≥1 serving/day), oily fish 2-3x/week, and nuts 30 g/day.

  • Omega-3s: 1 g EPA/DHA daily from fish or supplement for anti-inflammatory effects.

  • Polyphenols: Green tea catechins 250–500 mg/day and cocoa flavanols 500 mg/day.

  • Carotenoids: Lycopene 10–15 mg/day (tomato products) and beta-carotene 3–6 mg/day (carrots, spinach) have shown positive effects against exposure.



Pre-UV Exposure

  1. Antioxidant snack: Consume a light antioxidant-rich snack (e.g., blueberries + nuts) 30-60 min prior and fresh squeezed lemon water for hydration.

  2. Source antioxidants in your food: Aim for 500mg vitamin C + 200IU vitamin E prior to your outing.

  3. Hydration: Drink 2–2.5 L of water over the day, possibly more depending on your requirements. 



Post-UV Exposure

  1. Have a cooling shower, apply aloe vera to the exposed areas. 

  2. Apply 15–20% vitamin C serum + 1–2% hyaluronic acid; optionally use a cooling face mask to reduce inflammation.

  3. Source antioxidants in your food: Aim for 500mg vitamin C + 200IU vitamin E post your outing.

  4. Antioxidant drink: Consume fresh lemon water post-exposure to support your hydration and antioxidant intake.

  5. Nightly care: Apply retinol 0.025–0.05% 2–3 nights/week (avoid the night before UV exposure), apply peptide serum nightly and sunscreen in the morning.

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