Sneaky Summer Inflammation Triggers (And What to Do About Them)

For many of us, the fun of summer usually includes BBQ’s and potlucks, slathering on more sunscreen, and enjoying some pool time. But what you might not realize is that some of your favorite warm-weather rituals might be quietly increasing your inflammation.

Today I want to shed some light on how to enjoy your summer without it driving up your inflammation. 

Sunscreen Chemicals

As someone who burns easily, I appreciate sun protection!  But not all sunscreens are created equal. Many conventional sunscreens contain chemical UV filters like oxybenzone, octinoxate, and homosalate. These ingredients are absorbed through your skin and have been detected in the bloodstream, urine, and even breast milk. Research is ever evolving, but several of these chemicals are known endocrine (aka hormone) disruptors and some have shown the ability to trigger inflammatory pathways in your body. No thanks!

What to do: Switch to a mineral-based sunscreen with zinc oxide or titanium dioxide as the active ingredient. These sit on top of the skin rather than absorbing into it, providing a physical barrier without the chemical burden (hats, and UV protective clothing are also great!). I also recommend looking for products that are fragrance-free and free of parabens to reduce your chemical exposure even more. For more details on sunscreen safety, you can check out this thorough guide by the EWG. 

Chlorine

One of my fondest childhood memories is my grandma taking me, my siblings, and cousins to the public pool (except for that one summer my hair turned really, really green!). As fun as it is to cool off in the pool, chlorine is a chemical disinfectant, and your skin and lungs absorb more of it than you might think. Chlorine can also disrupt your skin’s natural microbiome (yes, your skin has one too), strip away its protective barrier, and trigger inflammatory responses — especially if you’re someone who already has sensitive skin or dealing with conditions like eczema or asthma. Swallowing pool water, even accidentally, also negatively affects your gut microbiome.

What to do: Rinse off immediately after swimming to remove chlorine from your skin and then apply a good non-toxic moisturizer to help restore your skin barrier.
And if you swim often, or have kids who do, OR if you’re particularly sensitive to chlorine, I recommend a vitamin C shower filter (because the reality is that the shower you’re rinsing off the pool water with also has some chlorine in it).
Vitamin C (ascorbic acid) neutralizes chlorine and chloramine on contact, and it’s one of the most effective and well-documented methods for dechlorinating water. Unlike standard carbon filters, which can reduce chlorine but struggle with chloramines (a common disinfectant used in many municipal water systems), vitamin C neutralizes both. These filters attach directly to your showerhead and are a simple, affordable solution. Even if you don’t swim in a chlorinated pool but notice that showering leaves your skin dry or irritated, a Vit C filter could help. 

Processed “Health” Foods at BBQs

Summer gatherings can be full of foods that look healthy on the surface — veggie burgers, flavored sparkling waters, fruit salads with sweetened dressings, store-bought dips, and “light” potato chips. But many of these are loaded with refined seed oils (like canola, soybean, and sunflower), added sugars, artificial flavors, and preservatives — all of which are well-established inflammation drivers.

Seed oils are are hiding in almost every packaged food. They are high in omega-6 fatty acids, and when your omega-6 to omega-3 ratio gets out of balance (which it easily does on a standard American diet) inflammation goes up. 

What to do: Whenever possible, bring a dish you trust like fresh guacamole with fresh veggies (I also really like Siete chips or plantain chips for a healthier chip option), a simple antipasto platter, grilled vegetables with olive oil, or a fruit salad without the sugary dressing. Choose sparkling water or iced tea and avoid all the added sugar and artificial sweeteners. For proteins, opt for whole cuts of meat or wild-caught fish over highly processed veggie burgers or sausages (for vegetarians, grilled tempeh, tofu, paneer, seitan, halloimi, and portobello mushrooms are good options). High quality marinades ((I like Primal Kitchen) usually contain some antioxidant protective herbs/spices (rosemary, garlic, thyme) to counteract some of the risks associated with grilling.

The Bigger Picture

A little awareness goes a long way to protect your health and reduce exposure to inflammatory triggers. With these tips, I hope your summer (and beyond) is even more enjoyable!

As a functional nutritionist, I don’t just help you to eat healthier: I help you create a healthier lifestyle.  

If you’re ready to discover where your best health has been hiding, I’d love to connect with you!

Apply for a complimentary Unstoppable Health Discovery Session. http://bit.ly/schedulinghealth (subject to availability).

Wishing you unstoppable health,

~Rebecca

P.S. If you know someone who is ready to feel great & create health habits that stick, I would love to connect with them!

Please share my scheduling link with them so that they can schedule a complimentary Unstoppable Health Discovery Session with me.