Summer Spotlight: Sunscreen

Summer is a great time to be outside, but sunburns aren't fun at all. Luckily, they can be easily prevented for the most part. Sunscreens are a very effective preventative measure, but it’s important to use a natural product for sun protection. 

Conventional sunscreens contain oxybenzone, a chemical that has been linked to allergies, hormone disruption, and cell damage. The Center for Disease Control has reported that 97% of participants tested had levels of oxybenzone in their bodies, something you don’t want!

Thankfully, there are many wonderful, natural sunscreens on the market from companies like Alba Botanicals and Kiss My Face that are safe for the whole family. Make sure to look for sunscreens that protect from both UVA and UVB radiation. Another sunscreen tip is to be sure to check your sunscreen’s expiration date, since the SPF is only guaranteed through that time (I am a walking cautionary tale about this- I got horribly sunburned last month after working all day in my garden while using expired sunscreen).

Sunscreens also need to be reapplied throughout the day to remain effective, so it’s good to keep a tube in your bag for outings. Sometimes people think that having a high SPF means that they don't need to reapply, but sunscreens are usually only effective for a few hours, less if you've been in the water (even water resistant varieties only are effective for 40-80 minutes in the water) so be sure to reapply often. Wearing protective clothing and a wide-brimmed hat can also protect against sun damage. 

Additionally, it's important to be sure you're applying enough sunscreen. According to skincancer.org, most people do not apply enough sunscreen, which reduces the effectiveness and SPF, so even if you're applying a quality sunscreen that says SPF 30 on the label, if you do not apply enough, you can be reducing the effectiveness to a fraction of the SPF number on the label.

Most people think of sunburns as an inevitable part of summer, but sun damage is no laughing matter. Each sunburn a person has increases their risk of developing skin cancer. Many people like to think of tanned skin as a sign of health, but in fact, tanning is the body’s injury response to excessive UV radiation. Sunburns and tanning also cause premature aging and an increase in wrinkles. Sunless tanners are a healthy alternative to give skin a “healthy glow” without the damage. 

Another product that can help with sun protection is the supplement astaxanthin. Astaxanthin, pronounced asta-zan-thin, is a very potent antioxidant which protects cells against damage. It is most commonly used for eye health, but studies have also found that astaxanthin is able to help prevent sunburn when taken daily at a dose of at least 2mg per day.

If you do happen to get sunburned, however, pure aloe vera gel is wonderful for healing the skin. Aloe vera helps to soothe and moisturize along with reducing inflammation and promoting healing. Applying aloe frequently can also reduce the amount of time it takes a sunburn to heal.

Finally, when outside, don’t forget your sunglasses!  Sunglasses help prevent eye damage from the sun’s UV rays, which can cause cataracts and macular degeneration. People with lightly colored eyes are especially susceptible to eye damage from the sun, so it's especially important that they wear sunglasses when outdoors.

Healthy Q & A: Help for Constipation

Q:

I’ve been dealing with constipation off and on for some time now.  I take laxatives sometimes, but I know it’s not good to take them all the time.  Do you have any recommendations for things to help with constipation? 

A:

Though it may not be a glamorous subject to talk about, almost everyone has bouts of constipation at one time or another.  Constipation can have a variety of causes.  Poor diet and lack of exercise are the most common reasons, though there are quite a few medical conditions and medications which cause constipation as well.

Many people turn to over the counter laxative drugs when experiencing constipation, though laxatives should be used sparingly since long term laxative use can dependencies where the bowels become unable to function correctly without them.  For short term use, laxative herbs like senna and cascara sagrada are a natural alternative to use than over the counter drugs.  There are also several varieties of natural laxative teas available, which are a nice alternative to taking pills.

Diet is the first thing to look to when experiencing constipation.  The recommended daily intake of fiber is 25-35 grams per day; unfortunately Americans on average consume only 15 grams of fiber per day, many significantly less than that.  The easiest way to increase fiber intake is to eat less processed foods and more fruits and vegetables.  Reducing dietary intake of meats and dairy products can also help since meats and dairy don’t contain fiber.   Dairy products especially are well known to cause constipation, so reducing the amount of dairy in the diet may help.

Eating a high fiber bowl of oatmeal is a good way to start the day and prevent constipation.  If you aren’t crazy for regular oats, try steel cut oatmeal, which has a delicious slightly chewy consistency (I’m not a fan of regular oatmeal, but I love steel cut oats).

There are many fibers available which can help with constipation, though the one I would recommend most are flaxseeds.  Flaxseeds, in addition to being a great source of fiber, are good sources of omega 3 fatty acids, which are beneficial to cardiovascular health, joint function, and brain health.   Flaxseeds must be ground to release the beneficial oils, however.  One flaxseed product I’d especially recommend is Barlean’s Forti Flax, which has the date when it was ground on the label, to ensure freshness.  I also like Forti Flax since it has a coarser grind than many brands which often  grind the flaxseeds into an unappetizing powder.  Ground flaxseed has a nutty taste and is delicious sprinkled on cereal and salads or mixed in with yogurt or orange juice.

One supplement which can also help with constipation is magnesium.  Magnesium is crucial for many processes in the body, but is probably most well known for enhancing calcium absorption.  As an aside, calcium supplements which contain calcium carbonate can cause constipation as well, so switching to a different form of calcium can be helpful.  One of the side benefits of magnesium is that is can help to naturally soften stool, making it easier to pass.  Certain forms of magnesium can also help to relax the muscles, so it can be nice to take before bedtime.

Aloe vera juice can also be beneficial for constipation.  Aloe vera juice has a healing and regulating effect on the intestines and colon and helps to make bowel movements easier.  Some aloe vera juices have a bitter taste and can be a “rough drink” as my husband says.  The brand George’s has a nice aloe vera juice that is great tasting since they remove the component that makes it bitter. 

It’s also important to drink plenty of water to ensure regularity.  Coffee and soft drinks can dehydrate the body even further, so it’s important to drink extra water after having those beverages.

Exercise can also help to keep the digestive system working properly.  Stretches and walking are easy to fit in to any lifestyle and can help all body systems to work better, including reducing constipation.

Though constipation is a common problem, it’s not something to ignore, since chronic constipation can precipitate a number of health problems, as well as increasing the risks of colorectal cancer.