Let’s clarify at the outset: Tanned skin is never 100% healthy, or at least not as healthy as normal skin. However, many people like the look of darker skin, although prolonged sun exposure has a variety of risks.

Keep in mind that staying in the sun for a long time can increase the chances of melanoma or other skin cancers, dehydration, sunburn, premature skin aging, sunstroke, eye damage, etc.

If you want to get colored, at least make sure you minimize the risks through these steps:

1. Use sunscreen with SPF 30: Always apply sunscreen all over your body with at least SPF 30. Do not use tanning oil that does not provide sun protection. Be sure to apply the cream at least 20 minutes before going outside. SPF 30 is strong enough to block harmful sunlight, but not strong enough to not tan.

2. Change positions often when standing in the sun. This will help you avoid burning a part of the body.

3. Eat foods that contain beta carotene. Foods like carrots, sweet potatoes and kale can help you tan without burning. More studies are needed for this effect.

4. Do not stay outside longer than the skin can create melanin. Melanin is the pigment responsible for tanning. All bodies have a limit where melanin production is interrupted, usually 2-3 hours. After this period, the skin will no longer darken within the day, it will simply be damaged.

5. Eat foods rich in lycopene. Lycopene helps protect the skin from harmful rays. Foods rich in lycopene mention tomatoes and watermelon.

6. Warm up wisely: Avoid staying in the sun during the hours when the sun is very strong (between noon and 3 pm). Morning or after 3 p.m.

7. Stay in the shade. This will avoid skin burns and give the skin a chance to rest.

Bonus: If you want a darker skin without damaging it, don’t forget the self-tanning products option.