www.mycnews.com • Community News - St. Charles County • July 14, 2021
Healthy Living
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Practice sun safety
Take steps toward a healthier lifestyle
By Dr. Courtney Crider
Every summer, we are reminded to practice good sun safety and for good reason — sun protection can decrease the risk of all types of skin cancer including melanoma, which is the deadliest form of skin cancer. Sun protection can also help prevent the development of wrinkles, brown spots and uneven skin tone/texture. Block the sun, not the fun When we think of protecting our skin from the sun, the first thing that comes to mind is sunscreen. However, sunscreen alone may not be enough. Other precautions include seeking shade and wearing sun protective clothing such as long-sleeve UPF shirts, wide-brimmed hats and sunglasses. Sun safety does not mean you can’t be outside enjoying life. Rather, it means being smart and prepared so you do not get sunburned or tanned, both of which are signs of skin damage. In other words, “Block the sun, not the fun!” Choose the right sunscreen It can be overwhelming to venture into the sunscreen aisle at the store. One of the most important things to consider is SPF, or sun protection factor. The American Academy of Dermatology recommends wearing a broad-spectrum sunscreen with at least SPF 30 or higher, which will block about 97% of the sun’s rays. However, choosing SPF 50 or higher will likely give you better protection as we do not often use enough sunscreen to get the advertised SPF on the bottle. You might also look for other features in your sunscreen. For example, if you have acne-prone skin, try an oil-free, non-comedogenic sunscreen. If you have sensitive skin, choose a sunscreen without fragrance or plant extracts. If you are swimming or sweating, use a water-resistant sunscreen (but still reapply frequently). Mineral sunscreens are safer for babies over six months of age and children, while chemical sunscreens tend to rub in easier. Spray sunscreens are fine
There isn’t a better time than now to start getting fit with health information and products so easily accessible. Simply incorporate the basics into your daily routine – good nutrition, adequate exercise and a daily supplement – and start down the path toward better health. Plan a nutritious diet The Dietary Guidelines for Americans describes a healthy diet as one that emphasizes fruits, vegetables, lean meats, poultry, fish, beans, eggs, nuts, whole grains and fat-free or low-fat milk products. It should be low in saturated fat, trans fat, cholesterol, salt and added sugar. Photo courtesy Bigstock
as long as you spray close to your skin, rub in completely and do not inhale. At the end of the day, the best sunscreen is the one that you will wear! Reapply — every day We are usually good about applying sunscreen when we first go outside, but the key is reapplying! You must reapply every two hours and after you swim or sweat. Sunscreen should be worn every day, rain or shine, and should be part of your daily routine. Put it by your toothbrush and apply it to your face, ears, neck and hands daily. Small amounts of sun every day add up to cause damage over time. If you do accidentally get sunburned, seek shade immediately, apply cool compresses to the affected skin and stay hydrated. If you experience blistering, fevers or chills, seek medical attention. Also, if you notice any spots on your skin that are growing, changing or not healing, see a board-certified dermatologist. By taking proper precautions, you can still have fun in the sun while setting yourself up for healthy skin for years to come. Courtney Crider, MD, is a dermatologist with Boonslick Medical Group. She sees patients at her office at Barnes-Jewish St. Peters Hospital. To schedule an appointment with Dr. Crider, call 636-928-WELL.
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Warm weather makes fresh produce more easily accessible. Eat more fruits and vegetables by setting freshly washed and prepared produce on the kitchen counter or at eye level in the fridge. At every meal, make sure half your plate is made up of fruit and vegetable servings. One-fourth of your plate at every meal should be made up of grains, such as wheat, rice, oats, cornmeal or barley. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. The remaining one-fourth of your plate should be lean or low-fat cuts of meat, plant-based protein or seafood.
Get regular exercise The Department of Health and Human Services recommends an adequate amount of exercise every day. This guide can point to the right amount of exercise to add to your schedule: • • •
Get at least 150 minutes of moderate aerobic activity every week. For best results, spread the time out over several days. Do strength training exercises at least twice a week. Lifting weights builds muscle, which means the body burns more calories – even at rest. It’s important to keep in mind that when people are active, they produce more free radicals. The antioxidants found in supplements can help buffer the negative effects of the workout.
Improving your diet, exercising regularly, taking a daily supplement and getting enough restorative sleep are all important steps to overall wellness. Work to incorporate each step into your daily routine until you reach your goal of good health, and find more health-conscious tips at eLivingToday.com.
