How can I keep my family safe in the sun?

Response from Irene McCabe, naturopathic nutritionist:

SUN exposure is good for us. It provides us with the vital nutrient Vitamin D which is crucial for good health. The easiest way to avoid sunburn naturally is to increase sun exposure gradually, avoid the mid day sun, and eat anti inflammatory foods.

People are often not aware of the vital part your diet plays in sun exposure. If your activity level requires you to be out in the mid day sun for extended periods, wear protective clothing or find some shade.

Consuming anti inflammatory foods, and getting plenty of antioxidants is the best way to protect you against sunburn. I cannot emphasis enough how important it is to consume the "correct" fats/oils.

Good fats not only provides your body with healthy skin, regenerates skin tissue, and reduces inflammation but have a huge impact on whether your skin is prone to burning or not. Supplement with Omega 3 Flax Oil and avoid vegetable oils. Also watch your grain intake as grains tends to be extremely inflammatory for many people.

If you eat proteins, good fats and vegetables you are probably healthy in the antioxidant department. Berries and dark chocolate are packed with antioxidants.

If you do get sunburned, make sure you drinks plenty of fluids as sunburns are dehydrating. Keep out of the sun until you are healed. Aloe vera gel, speeds healing, and moisturises skin. oatmeal, sodium bicarbonate and apple cider vinegar all work well as anti-inflammatories when mixed with bath water. Pour one small cup of each into tepid bath water and soak.

Response from Nikki Biddiss, medical herbalist:

WHILE it is important to cover up and wear appropriate sun-screen to minimise the risk of developing skin cancer, some sunshine is actually good for us.

Our bodies create most of our Vitamin D from direct sunlight and as we can't get enough sunshine in the winter months in the UK (November-March), it is important that we build up our winter stores in the summer months (April-October).

We don't need much exposure: just 10-15 minutes between the hours of 11am-3pm daily can give boost our liver stores if we have pale skin; darker skin will require longer exposure.

We need Vitamin D to absorb calcium and phosphorous from our diets and to maintain healthy bones. Boost levels with dietary intake from eggs, meat, oily fish or enriched soya products. Vitamin D deficiency may also been linked to an increased risk of some cancers, heart disease and multiple sclerosis. Supplementation of 10 micrograms is now recommended daily for children, pregnant women, over 65 year-olds and those with limited exposure to sunlight.

Sunshine also boosts our mood and deficiencies have been associated with Seasonal Affectivity Disorder and depression. It also helps soothe and relax us and people appear more laid-back and content when the sun is shining.

Our waistlines may also benefit from getting outside. A recent study showed that exposure to natural light between 8 am-noon, can help synchronise our internal body clock, while insufficient exposure can alter metabolism and lead to weight gain. Let's slap on the sun-cream and get out there.

Consult your health practitioner before following any advice if you are pregnant, breastfeeding or have underlying health issues.

Irene McCabe is a naturopathic nutritionist and has been an independent nutritional researcher for more than 30 years. Irene also practices allergy and intolerance testing, advanced clinical hypnotherapy and is the former owner of Napier's in Glasgow's West End. Nikki Biddiss is a medical herbalist, aromatherapy massage therapist and stress and wellbeing coach. For private consultations contact Irene at The Harvest Clinic, 201 St George's Road, Glasgow, 0141 333 0878; and Nikki at Napier's, 61 Creswell Street, Glasgow, 0141 339 5859. Email both at responsenatural@gmail.com