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Health & Fitness

Sunshine safety

Very soon you will be facing sun again, at your vacations! Let’s make sure you vacation is always a healthy one!

Some sun exposure is just important for good health as fresh air and clean water. Follow these five tips to sunbathe safely, get your vitamin D, and minimize your risks of cancer at the same time:

1.       Check the UV index and spend time outside when the sun’s rays are least intense.

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The UV index is a scale from 1 to 11 that estimates the risk of harm that the sun’s rays can have on unprotected skin:

1, 2 = low risk

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3, 4, 5 = moderate risk

6, 7 = high risk

8, 9, 10 = very high risk

11 = extremely high risk

The UV index is highest in the summer and in the middle of the day. It’s lowest in the winter and during early morning and late afternoon hours. When the UV index is low, it’s safe to be outside without using sunscreen. When the UV index is moderate, wear sunscreen outdoors. When the UV index is high, stay out of the sun. if you can’t seek shade, cover your skin with long sleeves, long pants, and a hat. Strong sunlight can also damage your eyes and increase the risk of macular degeneration, so it’s also a good idea to wear sunglasses, especially when the UV index is moderate or high.

2.       Choose non-toxic sunscreens with a sun protection factor (SPF) between 15 and 50 that block both UVA and UVB light.

Use the Environmental Working Group’s “Sunscreen Guide” (at ewg.org/2012sunscreen/) to find products free of harmful additives. Also opt for creams and lotions over sprays and powders, which can be accidentally inhaled and absorbed directly into the bloodstream. I don’t recommend sunscreens with SPF higher than 50 because they can convey a false sense of security, enticing users to stay longer in the sun.

3.       Apply sunscreen liberally.

Use two to three tablespoons of sunscreen lotion every two hours and apply it everywhere, including your hands, feet, and ears. Use lip balm with SPF protection as well.

4.       Be extra cautious at high altitudes and around water, snow, ice, and glass.

UV radiation increase with elevation, penetrates glass and water, and is reflected from glass, water and sand, which magnify its intensity. Use caution when sitting on the beach, swimming and ice skating outdoors, participating in snow sports, spending time at high altitudes, and sitting next to windows in planes, trains, and automobiles.

5.       Consume plenty of colorful, antioxidant-rich foods including berries, tomatoes, cruciferous vegetables, and green tea (hot or iced).

Studies show that certain compounds found in fruits, vegetables, green tea, and herbs such as rosemary can protect skin against damage from the sun’s ultraviolet radiation without  interfering with vitamin D production. These foods have anti-inflammatory and antioxidant effects in the skin that minimize damage associated with aging and modulate the immune system, helping to prevent cancerous changes. If you don’t eat them regularly already, start now.

SARAH CIMPERMAN, N.D., is a naturopathic physician in private practice in New York City and author of The Prediabetes Detox: A Whole-Body Program to Balance Your Blood Sugar, Increase Energy, and Reduce Sugar Cravings. Follow her on Facebook, Twitter, and her blogs at drsarahcimperman.com, “A Different Kind of Doctor” and “The Naturopathic Gourmet.”

 

Well Being Journal

November/December 2013

 

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