LIVE HEALTHY

If your skin would normally burn after 10 minutes in the sun, applying an SPF 15 sunscreen would allow you to stay in the sun without burning for approximately 150 minutes (a factor of 15 times longer). This is a rough estimate that depends on skin type, intensity of sunlight and amount of sunscreen used. SPF is actually a measure of protection from amount of UVB exposure and it is not meant to help you determine duration of exposure.

TALK BACK TO YOUR INNER VOICE.

Everyone has an inner voice, i.e. the way you talk to yourself in your head or out loud. But sometimes that voice can be cruel—even though it’s ultimately dictated by you. It can tell you that you’re a failure or convince you to stress about something that you have absolutely no control over. Most people have a loud inner critic which makes their life more stressful.Learning to have a reassuring and soothing inner voice can make a big difference in improving your mental health. Obviously that’s easier said than done, but here’s a good place to start: When your inner voice is giving you really crappy freedback and advice, stop and consider how you would talk to your best friend in this situation. Then try to adjust your inner voice to talk like that.

WEAR SUNSCREEN

Here are five things to remember this summer to help you take care of your body and mind. Look for at least an SPF 30 and wear it all the time! Even if you are just running errands or going for a “short walk,” ultraviolet exposure increases somewhere between four and 10 percent for every 1,000 feet above sea level. So at an altitude of 9,000 feet (about equal to Georgetown), UV radiation can be nearly 50 percent more intense than at sea level.

FRUIT & VEGGIES

Summer is a great time for fresh seasonal produce. Fiber helps you stay full, so you are less likely to eat mindlessly. Strive to eat at least 25 g of fiber a

day. Berries melon corn tomatoes and peppers are all at their best during the warmer months. Take advantage of the great food that Mother Nature has to offer and eat plenty of fruits and vegetables. GET SOME SLEEP Creating a healthy environment around food, exercise and rest will ensure success with overall health. One of the most important things to remember: only you are in charge of respecting

your body and providing you with what you need.Not getting enough sleep is associated with increased hunger, higher blood sugars, poor concentration, frequent illness and impaired problem-solving. Make sure to give yourself at least 7 hours of sleep a night.

WEAR YOUR MASK IN PUBLIC

To slow the spread of COVID-19, the Ministry of Health and Child Care (MOHCC) recommends mask-wearing when you're out in public, at events or gatherings, or pretty much anywhere where you're going to be around others who don't live in your household. (Be sure to stay up to date on mask guidelines where you live, too!) Make sure to wear your mask over your nose and mouth and help any children 2 or older wear theirs, too.