Get Sunscreen Savvy - The Do's and Don'ts for Fun in the Sun Part 2

Now that we know what to avoid, what is the alternatives? We can’t just stay out of the sun! Remember – the right amount of sun is healthy! It’s our best source for Vitamin D3, improves our moods, and keeps our biorhythms on track. It’s also been shown that daily moderate sun exposure can decrease your risk of some cancers. Your body craves sunshine!  The following are a handful  of tips to maximize your sunshine benefits and keep you sun savvy this summer.

5 Healthy Habits for Sun Fun

#1 Drink Water like it’s…Water.

You know that I’m always plugging water as the best drink choice. When you are out in the sun, it’s even more important to down the H20. It’s not just important needed ward off dehydration. Drinking water increases your skins natural moisture factor which helps protect it from environmental factors (like sun exposure).

The day before an outdoor adventure (and every day for that matter!), make sure you are drinking enough water and avoiding dehydrating beverages, like those with caffeine or artificial sweeteners. Take water with you and drink as you go. Remember: by the time you are thirsty, you are already dehydrated.

#2 Eat Your Sunscreen

You can receive added sun protection naturally through your diet. Certain vitamins and minerals help your body repair the oxidative damage that occurs during sun exposure, the kind of damage greatly increases the risk of skin cancer. Here’s a list of 6 protective ingredients and the foods that can help you beat the burn: 

1.      Astaxathin: Find it in wild caught salmon and quality fish oil.
2.      Beta-carotene: Find it in carrots, red bell peppers, tomatoes, and cantaloupe.
3.      Catechins: Find it in green and white teas.
4.      Resveratrol: Find it in blueberries, red grapes, red wine, and supplements.
5.      Omega 3 fatty acids: Find it in wild caught salmon and high quality fish oil.
6.      Vitamin E: Find it in almonds, asparagus, avocado, pumpkin seeds, and sunflower seeds

#3 Get At Least 20 Minutes of Rays a Day

We’ve said it before and we’ll say it again – sunshine is healthy and important for body function. Do your best to get at least 20 minutes of sun each day. This allows your body to gradually take in the vitamin D it needs (and creates a tan rather than a burn!)

Choosing the right time of day to catch your rays is also important. Avoiding the sun at the hottest parts of the day will allow your skin to absorb what it needs without assaulting it.  And remember, even when it’s cloudy, the sun can still find you!

#4 Cover Up BEFORE You Burn

We’re all good at covering up after we burn, but if we do it before, guess what? No burn! Planning ahead by bring a wide-brimmed hat, sunglasses, and light tops or wraps to cover exposed shoulders and legs will offer stylish protection even when you can’t make it to the shade. When all else fails, find an umbrella or tree to grab some shade when the sun’s at its hottest.

#5 Nurse Your Wounds Naturally

If you do get sunburn, treat it like an injury. It is a burn, the kind you would get if you touch a hot stove. Taking care of the area properly will help your skin heal faster and provide your body with what it needs to repair the damage.

Using Aloe, Vitamin E and/or Coconut Oil can be very soothing to the affected area and will also supply the body with healing nutrients directly at the burn site. Treat the area for several days until the redness and heat dissipates. Even if the burn is not bothering you, it should be addressed for optimum healing.

Aloe, Vitamin E and/or Coconut Oil can also be used on the skin even if a burn hasn’t occurred. They have great healing potential and it doesn’t hurt to baby your skin after a day out in the sunshine!

That covers our 5 healthy habits for fun in the sun.  Check in later this week for Part 3 to fun out what sunscreens made our safe list and how to make your own! (If you missed it, here's Part One so you know what to avoid on the ingredients label!)

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.

Get Sunscreen Savvy - The Do's and Don'ts for Fun in the Sun Part 1

It’s the season for fun in the sun. And for many that means lathering on the sunscreen.  But there’s a right way and a wrong way to protect yourself and your family from unfriendly rays.

It's Not All Bad 
Getting a healthy amount of sunshine is very good for you. It is essential for vitamin D production in your body and is useful in treating skin diseases like psoriasis and scleroderma. Sunshine is also capable of increasing energy and improving mood.  Sunlight can be used to treat jaundice in infants, promote wound healing, improve immune system function and help to regulate biorhythms and body temperature. All great reasons to fit a little sunshine into your day!

That’s not to say that sunscreen cannot come in handy. Too much sun can obviously be a serious concern. But so can some of the ingredients often found in sunscreen.

Why Does It Matter?

Your skin is extremely absorbent.  Anything you put on your body (lotion, soap, make-up) can be absorbed into your body through your skin cells.  And your skin doesn't discriminate between good and bad - healthy minerals sink in, toxins and chemicals sink in. Of course, we’d all love to keep chemicals and toxins out of our bodies. That makes choosing a quality sunscreen an important health decision.
 
Here are 4 Ingredients to Block from Your Sunscreen  

1)  Oxybenzone

Oxybenzone is an endocrine-disrupting chemical that can cause hormone disruption and cell damage.  Researchers have specifically advised against using this chemical on children (some of the number one users of sunscreen!). This chemical is found in 97% of Americans and current research says that it may cause cancer.
 

2) Octocrylene
 The most widely used sunscreen ingredient. The cons: estrogenic effects, and disruption of thyroid hormone and brain signaling.  What’s more, in lab trials it has been found to kill mouse cells when exposed to sunlight.

3) Padimate O (Octyl Dimethyl PABA / PABA Ester)
 This chemical releases free radicals, damages DNA, and shows estrogenic activity. Serious charges that make it worth avoiding.

4) Vitamin A (Retinyl Palmitate)   

It's a vitamin - doesn't that mean it's good for you? Not always the case. An FDA study found that when the form of vitamin A used in sunscreens (retinyl palmitate) is exposed to sunlight, it can actually speed up the development of skin tumors. So just keep it out of the sun (and therein lies the problem!)

So What’s Left?
The only ingredient that really needs to be present is zinc oxide or titanium oxide. Finely ground powder, these minerals block the absorption of nearly of the harmful UV rays from the sun. This power will always be mixed in some kind of lotion base. Looking for a natural or organic version of your favorite brand, combined with reading the ingredients list, will help you find a reliable option that’s safe for you and your family.

Now that we've summed up what to avoid, our next post will talk about easy ways to protect yourself from too much sun. Then tune in for Part 3 where we'll make our own sunscreen!

Dr. Dan Turo is the owner and chiropractor of Turo Family Chiropractic located in the North Hills of Pittsburgh, PA. Follow him on facebook and twitter.