Ahh, summer – cooking, swimming, spending long days outside, and as is often the case, sunburn. No matter how much we try to avoid it, most of us are familiar with the red, uncomfortable skin of a sunburn. Use these natural pacifiers for quick relief!
Limited time in the sun supports vitamin D production and regulates our circadian rhythm. However, too much exposure to the sun’s ultraviolet rays damages the skin, causing sunburn.
Symptoms of sunburn may not appear until 24 hours after you’ve been out in the sun, so you don’t always know when a burn has occurred. While it is wise to have the following remedies on hand, it is even more important to prevent burns. Sunburn not only leads to discomfort, peeling and blisters, but also increases the risk of skin problems.
To avoid the harshest and most intense rays of the sun, avoid direct exposure between 10 a.m. and 4 p.m. When in the sun, cover your skin with light, breathable clothing and wear a wide-brimmed hat. Consider using a beach umbrella and applying sunscreen to exposed areas.
If you’re doing your best to avoid sunburn, but the sun still gets the best of you, try this one.
Apple cider vinegar
Apple cider vinegar (ACV) soothes burns and accelerates healing. The acetic acid in ACV relieves itching. Add 1-2 cups to lukewarm bath water and soak for 30 minutes. You can also combine 1 part ACV with 7 parts water and use this mixture for a compress. Apply to burns several times a day. To speed up recovery, you can infuse the vinegar with one of the soothing herbs below.
Aloe Vera
The gel from this plant soothes, moisturizes and heals burned skin. Harvest your own aloe gel from a plant at home or purchase commercial aloe at a drugstore. Look for one that contains just the gel and no additives. Apply several times a day to undamaged skin and allow to air dry.
Essential Oils
Peppermint essential oil is cooling and analgesic, making it an excellent choice for sunburned skin. Lavender essential oil supports healthy inflammatory response and microbial balance, and can speed healing. Consider other oils such as rose geranium, helichrysum and chamomile. Dilute the oil before use. Consider using aloe gel or making a spritz by combining 20-40 drops of essential oil with 1 tablespoon of ACV and 5 ounces of water in a spray bottle.
Spices
Soothe sunburn with herbs that are cooling, soothing, rich in tannins and promote wound healing. Think of green and black tea, plantain, comfrey, calendula, St. John’s wort, witch hazel, chamomile and lavender. Use these herbs in compresses, sprays, ointments and infused with vinegar.
Bathe
Baths with common household ingredients can also relieve redness and burning sensations. Try an oatmeal bath by placing 1-2 cups of finely ground oatmeal in an old sock, tying it off, and soaking it in lukewarm bath water for 15-30 minutes. Baking soda is another option. Pour 1-2 cups of baking soda into a lukewarm bath and let it soak for 30 minutes.
These methods work well alone or in combination. Cold compresses and baths are useful in the early stages for immediate relief. Once the burn has cooled, ointments and lotions can be great for healing the skin.
To support healing from within, relieve the stress of the burn with adaptogenic herbs, such as Eleuthero root. Eat plenty of foods high in vitamin C, such as fruits and vegetables, to fight free radical damage. Finally, stay hydrated to replenish lost fluids and support recovery.
Writer Katie Gerber is a holistic health and nutrition coach serving clients both locally and on the front lines online. In 2014, she completed Aviva Romm’s Herbal Medicine for Women certification. After hiking the Pacific Crest Trail in 2014 and the Colorado Trail in 2016, Katie decided to use her knowledge of botanical medicine and nutrition to help fellow wilderness enthusiasts in their quest for more energy and better health. She transitioned from her career as a pastry chef and enrolled at the Institute for Transformational Nutrition. She now uses her lifelong passion for holistic health with her background in culinary arts to help people live healthier lives, in tune with nature. Katie writes for various publications and speaks at local events. When she’s not writing and working with clients, you’ll likely find her in the mountains, in the garden, or in the kitchen testing recipes. Read more about Katie, her articles and her adventures on her website.
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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