Aperol spritz in hand, new book downloaded on the Kindle and hours of blissful lounging by the pool – these are the things summer holiday memories are made of.
But what if a break in the sunshine isn’t only super-relaxing, but super-ageing? Mounting scientific evidence points to there being a heavy price to pay for those golden hours in the sun.
Prolonged heat exposure could be fast-forwarding your body’s ageing clock – inside and out.
This year, a landmark study in Science Advances from the University of Southern California’s Leonard Davis School of Gerontology revealed that heat exposure can accelerate biological ageing by up to 14 months.
And just last week, a study in Nature suggested cumulative heatwave exposure could age you as much as smoking or drinking.
So, what damage is occurring beneath that tan – and how can you fight back?
HEAT ‘COOKS’OUR CELLS
Prolonged heat exposure forces your body into overdrive. Stress hormones such as cortisol surge, while inflammatory molecules called cytokines flood your system.
‘When exposed to high temperatures for extended periods, our cells can experience damage akin to cooking,’ explains Dr Naveed Asif, GP at The London General Practice. ‘Over time, this cumulative stress accelerates ageing and raises the risk of age-related diseases.’
A holiday in the sunshine is super-relaxing, but is it also super-ageing? Mounting scientific evidence points to there being a heavy price to pay for those golden hours in the sun
Journalist Leah Hardy has looked at a study published last week in the journal Nature that suggests cumulative heatwave exposure could age you as much as smoking or drinking
Longevity and lifestyle expert Dr Alka Patel adds: ‘Most people think heat damage is about sunburn, but that’s only the surface.
‘The real risk is the invisible, cumulative impact of uncontrolled heat on DNA and biological ageing, which compounds quietly over years. Left unchecked, each heatwave adds up – turning what feels like short-term discomfort into long-term biological debt.’
How to repair the damage
1. Have regular saunas
It might seem counterintuitive, but, says Dr Patel: ‘Uncontrolled heat is a menace, but controlled heat is medicine. A sauna at 60-70C for just ten minutes can switch on DNA repair systems and activate heat-shock proteins that protect cells.
‘By contrast, repeated uncontrolled heat exposure without recovery time accelerates decline. Studies show that saunas followed by recovery activate repair pathways, reverse markers of ageing such as telomere shortening, improve cardiometabolic health and even reduce mortality risk.’
2. Eat yourself younger
‘Consuming antioxidants naturally found in broccoli, sprouts, blueberries and green tea catechins can help with DNA repair,’ says Dr Patel.
She suggests supplementing with N-acetyl cysteine – a potent antioxidant precursor derived from the amino acid cysteine – and algae-derived astaxanthin, a powerful carotenoid sourced from algae.
Nutritionist Kim Pearson advises adding omega-3 fatty acids from oily fish such as mackerel, sardines, anchovies and wild salmon to your diet, or taking a high-strength fish oil supplement. ‘These help calm inflammation that causes cell damage and accelerates ageing. Olive oil is also anti-inflammatory – choose a high-quality extra-virgin and make it your primary fat.’
‘These help calm inflammation that causes cell damage and accelerates ageing. Olive oil is also anti-inflammatory – choose a high-quality extra-virgin and make it your primary fat.’
Polyphenol-rich foods such as pomegranates, berries and green tea not only protect against damage, but also support repair processes by reducing inflammation. ‘I like haskap berries, which contain up to four times more anthocyanins than blueberries,’ says Pearson. Try Haskapa Haskap Berry Powder sprinkled on cereal or yoghurt (£12.60, haskapa.com).
3. Boost your NAD+
NAD+ is a molecule found in every cell of the body. It converts nutrients from food into usable energy, but also plays a crucial role in maintaining cells, reducing cellular damage and repairing DNA. Over time, NAD+ levels fall.
‘You can’t effectively take NAD+ itself orally, but you can support your own natural production with supplements such as nicotinamide riboside, as well as through exercise and fasting,’ says Dr Patel.
Skin saboteurs
High temperatures are a triple threat, warns Dr Tina Tian, consultant dermatologist at Stratum Clinics. ‘They usually come with increased infrared and UV exposure, both proven accelerators of skin ageing.
‘UVA rays penetrate deeply, damaging DNA and breaking down collagen. Infrared radiation compounds the problem by heating the dermis and activating enzymes that degrade collagen further.’
Sunscreen may not be enough to protect against hot holiday or heatwave-induced harm.
Dr Mervyn Patterson, aesthetic physician and director of Woodford Medical clinics, warns: ‘People come home with a tan and feel very pleased. But ten days later the tan has gone, revealing stressed, dry, red, sensitive skin. Pigment changes may already be brewing under the surface, appearing months later.’
How to repair the damage
Dr Patterson says DNA repair enzymes – a relatively new skincare ingredient – ‘go significantly beyond antioxidants when it comes to reversing skin damage’.
‘We naturally have these enzymes in our skin,’ he explains. ‘They run around looking for abnormalities in the blueprint of our cells. They then fortify the skin’s own natural repair systems.’
Dr Patterson recommends Neova DNA Total Repair Serum, which combines DNA repair enzymes with antioxidants and copper peptides to calm and hydrate while repairing sun and heat-inflicted DNA damage (£135, neovaskincare.co.uk).
Dr Tian recommends skincare that works to rejuvenate skin’s DNA. ‘Newer epigenetic creams, like Eucerin’s Hyaluron-Filler Epigenetic Serum (£49), show early evidence they can help skin cells behave in a more youthful way.’
Ultraclear Laser is another option, says Dr Patterson. This new treatment resurfaces skin, removes abnormal collagen and pigmentation, and boosts collagen and elastin to restore bounce. Expect four days’ downtime (from £950, woodfordmedical.com).
Also to counter pigmentation, look for serums and creams containing vitamin C, arbutin and liquorice extract, which Dr Patterson says are ‘proven pigment-suppressing ingredients’. He rates Vital Assist Complex C Serum (£86, vitalassist.co.uk).
‘As vitamin C degrades quickly, especially when exposed to sunlight, look for a formulation combined with ferulic acid which helps stabilise it. When your product turns brown, bin it – its super-power properties are spent,’ says Dr Sasha Dhoat, consultant dermatologist at Stratum Clinics.
The original combination was found in Skinceutical’s cult C E Ferulic Vitamin C Serum (£165, skinceuticals.co.uk). Or try Paula’s Choice C15 Super Booster (£45.90, paulaschoice.co.uk).
Nutritionist Pearson is a fan of bone broths. ‘Collagen peptides, either from bone broth or supplements, may also support the rebuilding of skin structure. Make soups with bone broth instead of stock for an easy way to incorporate collagen into your diet.’
Hair horrors
While hair isn’t living tissue like skin, UV exposure acts like bleach. ‘UV rays oxidise hair pigment, degrade protective lipids, damage proteins and weaken the chemical bonds that hold hair together,’ explains Anabel Kingsley, consultant trichologist at Philip Kingsley.
‘This leads to dryness, brittleness, breakage, colour fade and loss of shine. Grey, fine and chemically treated hair types are especially vulnerable, as they lack melanin’s natural UV shield.’
How to repair the damage
Anabel advises restoring elasticity and moisture with a weekly pre-shampoo treatment and using a heat protector when styling. And never brush wet hair – it causes breakage. Brush before washing, allow hair to partially dry, then use a wide-toothed comb to detangle.
Use a hydrating shampoo and conditioner, or try Hair Story New Wash – a cream cleanser that uses oils instead of detergents to cleanse and hydrate dry, delicate hair (from £46, hairstory.com).
Sleep deprivation
Many people struggle to sleep when not in their own bed – and if you’ve been somewhere hot with no air conditioning, you’ve probably suffered a few restless nights. Lack of sleep isn’t just frustrating, it damages DNA, including in the brain’s neurons, switches off DNA repair genes and accelerates ageing, warns sleep expert Dr Neil Stanley.
Poor sleep also ‘affects skin elasticity, saps motivation to exercise and fuels sugar cravings – tired people consume up to eight teaspoons more sugar a day without realising it’, he says.
How to repair the damage
A good night’s sleep switches DNA repair genes back on, meaning the effects are reversible.
A 2022 study in the journal Molecular Cell found that the body can sense neuron damage and responds by making us sleepier, so if you feel drowsy, now you’re back home switch off Netflix and head for bed. The good news is, the same study found that only six hours of sleep was enough to reduce DNA damage.
Melatonin is not just a hormone which helps us sleep – it’s also a powerful antioxidant that helps repair cellular damage.
Encourage production by keeping lights low two hours before you turn in, and your bedroom as dark as possible.
Wear an eye mask if your curtains don’t do their job efficiently. Certain foods can also boost melatonin, including nuts, kiwi fruits and tart cherry juice. Try: Biona Organic Tart Cherry Pressed Juice (£7.99, hollandandbarrett.com).
