It’s toward the end of May already, and if you’re like
\nme, you are daydreaming of beautiful beaches and a trip to Italy in July!<\/p>\n
However, some people may be more worried about baring their
\nskin and harming it. So, let’s start there. This way, everyone can enjoy the summer without fear!<\/p>\n
Safe
\nFun in the Sun<\/b><\/p>\n
Although excess sun exposure is linked to damaging the
\nskin, a little sun can help mood, provide vitamin D, and enhance connection to
\nnature. Furthermore, some scientists believe that lack of sun may actually increase cancer
\nrisk! This is due to a mechanism in which sunshine promotes vitamin D activation that results in
\ngrowth inhibition and death of unhealthy cells.<\/p>\n
However, “’tis the dose that’s the poison!” A little goes a long way!<\/p>\n
To prevent
\noxidative stress and skin damge from prolonged sun exposure, I’ve provided some quick tips below to make sure
\nyou are protected:<\/p>\n
1. Cover up with clothes when not under the beach
\numbrella; wear hats or visors, and light, cooling fabrics.<\/p>\n
2. Sit in the shade or under that big ol’ beach umbrella while
\nyou peer out at the waves.<\/p>\n
3. Make friends with the sun, but only on its timing! <\/p>\n
Feel free to spend some time with your friend, Mr. Sun,
\nwithout covering up too much, until you’re a light pink only in early morning (before
\n10 am) and around dusk. However, avoid bonding with Mr. Sun without protection when summer heat
\nand its rays are shining down at full intensity. <\/p>\n
4. Use the above to prevent sunburn. Furthermore, don’t increase cancer risk with
\ntoxic sunscreens that contain harmful chemicals. Visit the Environmental
\nWorking Group’s safe sunscreens list here: http:\/\/www.ewg.org\/2015sunscreen\/<\/p>\n
5. Eat a yummy, antioxidant diet with lots of veggies,
\nsome fruits (e.g. berries), healthy, wild-caught salmon, and foods rich in
\ncarotenoids (carrots, yams, and dark leafy greens). You can literally eat your way to protect your cells from damage.<\/p>\n
6. Consider taking some krill oil, which contains astaxanthin.
\nThis may offer additional protection against sun damage and has some support that
\nit may improve skin appearance.<\/p>\n
Fitness
\nTips for Summer Fun<\/b><\/p>\n
Now that your safe in the heat, here’s some news that
\nmay inspire you to get active, fit, and join the volleyball games at the beach.<\/p>\n
1.
\nDim the lights early and get shut eye!<\/b><\/p>\n
A recent study in PNAS<\/i>
\nreported that light exposure may trump fat loss, “We report that prolonging daily light exposure increases adiposity by
\ndecreasing energy expenditure rather than increasing food intake or locomotor
\nactivity. This was caused by a light-exposure period-dependent attenuation of
\nthe noradrenergic activation of brown adipose tissue that has recently been
\nshown to contribute substantially to energy expenditure by converting fatty
\nacids and glucose into heat.” <\/i><\/p>\n
2.
\nGet Some Vitamin D for Skin and Body<\/b><\/p>\n
According to U.S. News & Report from Health Day, a “new study included 400 overweight and
\nobese people with vitamin D deficiency who were put on a low-calorie diet and
\nthen divided into three groups. One group took no vitamin D supplements, while
\nthe two other groups took either 25,000 international units (IU) or 100,000 IU
\nof vitamin D per month. After six months, participants in both vitamin D
\nsupplementation groups had lost more weight and had greater reductions in their
\nwaistlines than those who hadn’t taken the supplements, Vigna’s team said.” <\/i> <\/p>\n
I suggest opting for the natural way, bonding with the
\nsun safely, now that’s it’s nice weather in the North East. Remember, vitamin D is a pro-hormone and should be measured.<\/p>\n
\n<\/i>3. Take Some Fish Oil (n-3
\nPUFA supplementation) & Enhance Exercise Performance <\/b><\/p>\n
A three week study was done to analyze the effect of
\nfish oil on serum nitric oxide (NO), asymmetric dimethyloarginine (ADMA),
\nultrasound indices of endothelial function, and maximal oxygen uptake of elite
\ncyclists. The findings “suggest that an increase in NO release in response to
\nn-3 PUFA supplementation may play a central role in cardiovascular adaptive
\nmechanisms and enhanced exercise performance in cyclists.”<\/p>\n
<\/b><\/p>\n
4.
\nSpice Up With Tumeric<\/b><\/p>\n
A double-blind, randomized-controlled, crossover trial
\ndemonstrated that 2.5g of oral curcumin reduced delayed onset muscle soreness
\n(DOMS). Specifically,
\ncurcumin caused a moderate to large decrease in pain during single-leg squat,
\ngluteal stretch, squat jump, and a small reduction in creatinine kinase, which
\ncan signal muscle damage. (What can’t this spice do!)<\/p>\n
Now, you’ve got some tools to stay healthy, look great,
\nand feel vital! Happy fun in the sun!<\/p>\n
References:<\/p>\n
Increased UVA exposures and decreased cutaneous Vitamin
\nD3 levels may be responsible for the increasing incidence of melanoma. Med Hypothesis.<\/i> April 2009; 72(4):
\n434-443. <\/p>\n
Understanding UVA and UVB. Skin Cancer Foundation. http:\/\/www.skincancer.org\/prevention\/uva-and-uvb\/understanding-uva-and-uvb<\/p>\n
Astaxanthin, canthaxanthin and beta-carotene differently
\naffect UVA-induced oxidative damage and expression of oxidative stress-responsive
\nenzymes. Experimental Dermatology<\/i>.
\n2009 Mar;18(3):222-31.<\/p>\n
Modulatory effects of an algal extract containing
\nastaxanthin on UVA-irradiated cells in culture. J Dermatol Sci. <\/i>2002 Oct;30(1):73-84.<\/p>\n
Yamashita, E. Cosmetic benefit of dietary supplements
\nincluding astaxanthin and tocotrienol on human skin. FOOD Style 21<\/i>. 2002; 6:(6) 112-117.<\/p>\n
Prolonged daily light exposure increases body fat mass
\nthrough attenuation of brown adipose tissue activity. PNAS.<\/i> April 14. 2015.doi: 10.1073\/pnas.1504239112)<\/p>\n
U.S. News & Report, Health Day, May 8, 2015.<\/p>\n
Eur
\nJ Sport Sci.<\/i> 2015 Jun. doi: 10.1080\/17461391.2014.949310<\/p>\n
Curcumin supplementation likely attenuates delayed onset
\nmuscle soreness (DOMS). Eur J Appl Physiol. 2015 Mar 21. [Epub ahead of print]<\/p>\n","protected":false},"excerpt":{"rendered":"
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