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Year-Round
Skin Protection
 Moderate Sun Exposure:
There is evidence that painful sunburns are clearly unhealthy; in fact, painful
sunburns are associated with all forms of skin cancer. However, sun
exposure that doesn't cause painful burns is associated with reduced
expression of most cancers, including melanoma. Regarding the skin, it
seems that sun-derived vitamin D protects the skin against the
photo-oxidizing effects caused by the sun. In other words, moderate sun
exposure is good for our skin and does not appear to cause skin cancer.
Americans have been scared out of the sun and are urged to venture out only
if we are slathered in sunscreen, both of which are known to promote vitamin
D deficiency.
Diet:
Research continues to support the view that a healthy, anti-inflammatory
diet is preventive against chronic diseases such as diabetes, heart disease
and cancer. A commonly appreciated anti-inflammatory diet is the
traditional Mediterranean diet rich in fish, vegetables and fruit. But what
does this have to do with skin health? When it comes to skin, we have been
somewhat conditioned to believe that the skin is nourished from the outside
by creams and lotions. Rarely is nutrition for skin health a consideration,
despite multiple papers published on this topic.
In short, the anti-inflammatory diet that is recommended for primary and secondary prevention of diabetes and heart
disease is also known to reduce the expression of skin cancer. Compared
with the United States, Australia and New Zealand, Mediterranean countries
with high levels of sunlight exposure, including Greece, Spain and Italy,
have a substantially lower incidence of skin cancer. This may be due to the
anti-inflammatory nature of the Mediterranean diet. It turns out that
consumption of large amounts of vegetables and fruit and reduced
consumption of pro-inflammatory omega-6 fatty acids, which is
characteristic of the Mediterranean diet, is associated with reductions in
the negative effects of sun damage, including oxidative, mutagenic,
immunosuppressive, and inflammatory responses.
A Rationale
Plan for Skin Health: It is extremely important to avoid
excessive exposure that leads to sunburns, particularly when we are young.
Otherwise, we should take a graded approach to sun exposure based on our
skin pigmentation. For especially fair-skinned people, this may mean only
10 minutes a day without sunscreen. Because it is not normal for humans to
spend multiple hours at the beach lying in the sun, after brief sun
exposure, the use of sunscreen is required and a beach umbrella is
recommended.
While diet may not typically be considered to influence skin health, the
evidence suggests the exact opposite. In addition to healthy sun exposure,
we must eat a skin-protecting anti-inflammatory diet. For the average
person, this means the avoidance of sugar, flour and refined oils, and
substantially increased consumption of vegetables and fruit, which provide
vital antioxidants and phytonutrients.
Read
More
Exercise
Tips for the New Year
 A new year means
another 365 days to stick to the most common resolution out there:
resolving to exercise. What will make this year different from years past
when optimism turned to despair after a few months of hard work? Here are a
few exercise tips to help you stay on track in 2011 and build a leaner,
meaner you:
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1.
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Have a Plan.
Consistent exercise requires focus, and focus requires a plan. Outline
your workouts by day, week and month so when you hit the gym, you know
just what to do.
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2.
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Don't Overdo It. In the real world, you're not competing on "The
Biggest Loser." Work out for five hours a day and you'll end up
burned out, injured or both. Try 45 minutes, 3-4 times a week.
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3.
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Fight Temptation. We're talking about the inevitable temptation to skip
a workout. When you're having a "bad day," stay strong and get
to the gym. Skip out and you'll regret it; make it happen and you'll feel
great afterward.
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4.
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Schedule Breaks. Many people are afraid to stop working out once they
start, but you need time to refresh yourself and allow your body to do
the same. Schedule a consistent break (3-4 days or an entire week) every
few months and then start right up again.
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5.
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Recruit Support. When it comes to exercise, some people can fly solo,
and that's great; but for others, they need a friend or spouse to help
keep them on track. If you can't do it alone, don't be afraid to ask for
help.
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6.
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Less Is More.
Unless your goal is to look like a body-builder, you can put the heavy
weights down. Body-weight, resistance bands and balls, and other basic
equipment can get the job done just fine.
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Read
More
Start
Your Day Right
 "Start off the
day with a balanced breakfast" is a popular phrase in health circles,
yet it's also one of the least likely to be taken to heart. Why do so many
skip breakfast when the health consequences are so profound? It goes far
beyond reduced mental alertness and lack of energy, according to a recent
study.
In the study, children ages 9-15 reported whether they usually ate breakfast
before school; skipping the meal was defined as not eating between 6:00
a.m. and 9:00 a.m. Years later, when study participants were 26-36 years of
age, the researchers asked the same question to discern whether breakfast
skipping had continued until adulthood. Skipping breakfast in childhood and
adulthood increased the likelihood of having larger waist circumference,
higher fasting insulin, and higher low-density lipoprotein (LDL) and total cholesterol in adulthood compared to
consistent breakfast eaters.
The moral to this story: You're never too busy for breakfast! Even if
you have to "eat on the run," find a minute or two to toast a
whole-wheat bagel or blend fresh berries with nonfat yogurt and protein
powder. If that's too time-consuming, do a little legwork the night before
so your whole-grain cereal and milk are ready to take to work. Your body will
thank you for it. Talk to your doctor for more information.
Read
More
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