Summer Survival Tips

Summer is here and with it comes the need to take special care of your body - inside and out!  Here are a few tips to help you have a healthy, happy summer:
 

SKIN PROTECTION TIPS

Skin is the largest organ of your body containing over 300 million cells and covering 21 sq.ft!! It is responsible for regulating temperature, excreting waste and providing a barrier against dehydration, infection and the environment. Over-exposure to the sun increases your risk of skin cancer and causes 90% of wrinkles, so make sure to take proper care of your skin this summer!!

The National Cancer Institute estimates that up to 50% of Americans who live to age 65 will have skin cancer at least once. Overexposure to UV (ultraviolet) radiation is the primary cause. The good news is that most skin cancer can be prevented if detected and treated early.

Use Sunscreen

Suncreen is of great benefit for protecting the skin if you will be outdoors for more than a few minutes or at midday. Look for a product that protects against both UVA (these are the rays that can cause wrinkles/aging) and UVB (the rays resposible for burning).

Because the sun is so hard on skin, choose suncare that not only protects, but nourishes and soothes with high levels of nutrient-rich natural ingredients. Some of these—green tea, soy, milkthistle, caffeine, carotenoids (carrot oil)—offer additional protection, too!    

Foods That Protect The Skin:

• Studies show that carotenoids, found in red, yellow, and orange fruits and vegetables, have reduced sunburn in humans. Good choices include pumpkin, red bell peppers, butternut squash, carrots, tomatoes, sweet potatoes, and cantaloupe.
• Perillyl alcohol found in tart cherries and peppermint leaves halted cancer formation in a study where human cells were placed under intense UV light.
• Lutein and xeoxanthin found in spinach, kale, chicory, collard greens, lettuce, and green peas stopped UV-induced cell growth in animals.
• The antioxidants found in green tea prevented DNA damage to skin cells exposed to light at a University of Wisconsin-Madison study.
• Limonene, found in oranges, limes, and lemons, was found to reduce skin cancer risk by 34% in a University of Arizona study.
• Fish oils protect against sunburn and DNA changes. Good sources include wild salmon, tilapia, sardines, and bay scallops.

Supplements That Can Be Beneficial to the Skin:

•     Beta carotene which may help prevent DNA mutations triggered by the sun
•     Coenzyme Q10 fights free radicals and increases oxygen to the cells
•     Green Tea has antioxidants, anticarcinogens, and anti-inflammatory properties
•     Lutein (in dark, leafy greens) protects agains some damaging effects of sun exposure
•     Lycopene (in red foods like tomatoes) helps prevent UVB damage
•     Omega 3 fatty acids (cold-water fish) reduces UV-related skin inflammation and help protect cells
•     Pycnogenol is an antioxidant that appears to reduce skin damage
•     Vitamin A (take as mixed carotenoids and use topically in skin care) fights free radicals released by sun exposure and topically promotes healing
•     Vitamin C (take with bioflavinoids and use topically in skin care) fights free radicals released by sun exposure
•     Vitamin E (use in supplements and topically in skin care) fights free radicals released by sun exposure and topically promotes healing

STAY WELL HYDRATED:

With temperatures rising you need to pay special attention to adequately meeting your fluid/water needs. Water is needed for a vast number of functions in the body like transporting nutrients, burning fat, body temperature control, circulation, removing waste products, aiding digestion, and healthy skin. Dehydration can put undue stress on the body. In fact we can not live more than a few days without water and yet many people are dehydrated daily. and don't even know it! It’s no wonder we are tired, have difficulty losing weight, have wrinkled skin, and health issues.

Your fluid needs can be calculated by dividing your weight in half and then putting that number into ounces. So if you weigh 200 pounds then you would need about 100 ounces of fluid. Fluid is anything liquid which would include water. Aim for 75% of  fluid needs to come from pure water. So in the case of the 200 pound person, they would need 75 ounces of pure water.

The best kind of water to drink is water filtered from impurities or chemicals like chlorine. If you like beverages with caffeine then keep in mind that caffeine can have a diuretic effect. Try replacing 1 cup of water for every cup of caffeinated beverage you drink. Sugary beverages can also add calories, so if you are watching your waistline, cut back on those or opt for pure water. Also try decaf sugar free herbal teas/ coffee/sodas or calorie free flavored waters. The good news is that those can count for water as well. Pure water though is the best fluid replacer.

During the hot summer months you may sweat more. For every 30 minutes of exercise or being outside in the heat try drinking 8 ounces of water for fluid replacement. This will be in addition to your fluid needs.

Don’t forget to take your drinks to the beach, park, etc. Waiting for thirst means that you are already dehydrated. A good rule of thumb is to drink 4 - 8 ounces of water every 30 minutes. In addition,eating plenty of raw fruits and vegetables in the diet can increase fluid so adding fresh salad to your daily diet.

~ Thanks to Rebecca Gerard, Registered Dietician, for these tips. You can reach Rebecca at eathealthy@bellsouth.com.