Health

Workout Program to Get In Shape

Getting in shape 

Getting in shape requires including a variety of activities and methods. A program that mixes 

cardio, weight or resistance training, and a proper diet is ideal to get in shape. If you are new to workout programs, the first week may be hard to get through, but after that, you'll have more energy and motivation to keep up the routine, and you'll continue to see results 

Cardio

Any type of activity that works on cardiovascular endurance is a great way to get in shape. Running, jogging, cycling, jump-roping and using an elliptical machine are ideal for getting your heart rate up and burning some serious calories. When you have burned more calories than your body has readily available from ingested food, you'll start to tap into stored fat for energy, resulting in weight loss. Plan to do a variety of cardio activities 3 to 4 days a week for 30 to 40 minutes .

Weight and Resistance Training

Weight or resistance training will help you to tone and build muscle. The more muscle you have, the more calories you'll burn throughout the day, resulting in weight loss or maintenance. Target two muscle groups per day, 4 to 6 days a week, for 25 to 40 minutes per day. If you are looking to build large muscles, lift heavy weights with lower repetitions, but if you are looking to tone and slightly build your muscles, utilize lighter weights with more repetitions. Allow each muscle group a day or two to rest before working it out again. Your muscle need time to repair and grow.

Eating Right

Nutrition should be part of any workout program, because you have to pay attention to how you're fueling your body for these strenuous workouts. A diet that is high in protein, whole grains and fats while low in calories and sugars is better utilized for the sustained energy you need to get through these workouts. Protein is also essential for muscle growth and repair and nuts are a safe addition to any diet. It's never too late to start a fitness exercise routine and get into the shape that you not only want, but deserve.
Having good fitness is the first step to leading and living a healthier lifestyle. Learn about exercises to do with dumbbells and more with help from a personal trainer on fitness tips.

Exercises to Remove Back Pain

In order to reduce back pain, it's important to warm up the back before doing exercises. Discover how strong abdominal strength is a great way to get rid of back pain. 

Full-Body Dumbbell Workout Plan

When doing a full-body dumbbell workout, it's important to use comfortable dumbbells and to start with large muscle groups. Learn about exercises to do with dumbbells, such as squats and triceps extensions. 

How to Stretch the Hip

Exercise that help to stretch the hip include laying on the back, placing an ankle over the knee, pulling the knee in and pulling in at the shoulders. Discover an exercise for stretching the hip that involves the use of a wall with on stretching the hip. 

Working Triceps With Dumbbells

Dumbbells can be used to work out the triceps with exercises such as the triceps kickback and overhead triceps extensions. Do a triceps extension from a high plank position. 

Exercise Uses for Rubber Tubing

Rubber tubing can be used for resistance exercises, and their versatility allows an individual to do almost any upper body or lower body exercises. Find out how to shorten the length of tubing to increase resistance on rubber tubing exercises. 

How to Use a Roman Chair

A Roman chair can be used to do a number of exercises, but it's important to avoid rocking when using this equipment. Discover the importance of control when using a Roman chair to do dips using a Roman chair. 

How to Make the Chest Bigger With Dumbbells

Dumbbells can be used to make the chest bigger, and it's important to remember that greater resistance will lead to increased size. Discover how to do chest presses and chest flies to get a bigger chest with help from a personal trainer in this free video on using dumbbells and chest exercises.

Assessing Cardiovascular Strength

 

Assessing cardiovascular strength requires you to take an honest look at a few different things. Learn about assessing cardiovascular strength.

Exercising Over 70

 

It's never too late to start an exercise program, whether you're 50 or 70 years young. Learn about exercising over 70.

Quad-Dominant Workouts

Quad-dominant workouts would include anything that forces you to move more from your knee than from your hip. Learn about quad-dominant workouts.

Dumbbell Exercises for Cyclists 

Exercises for cyclists include working the major muscle groups used while riding a bicycle. Learn about dumbbell exercises for cyclists.

Dance Exercises for Thighs 

An exercise that you can do to build muscles and have dancer legs will be a plie squat. Find out about dance exercises for thighs.

Dumbbell Workouts & Elbow Pain 

The main cause of elbow pain is tendinitis, which is an inflammation in the tendons that connect soft muscle tissue to your bone. Find out about dumbbell workouts and elbow pain.

Heel Dip Abdominal Exercise

Strong abdominal muscles are important just for performing daily activities. Get tips on heel dip abdominal exercises.

How to Build the Calves in Legs

The calves are the lower leg muscles, there are two different calf muscles. Build the calves in legs.

Tilt & Squeeze Thigh Exercise

The tilt and squeeze thigh exercise is similar to a bridge, except you use your inner thighs. Find out about the tilt and squeeze thigh exercise. 

The World's Healthiest People

The United States is facing a health crisis of unprecedented proportions: Two-thirds of Americans are overweight or obese. Diabetes and heart disease rates are on the rise. For the first time in living history, the life expectancy of America’s children is less than that of their parents.

In other parts of the world, however, people are living longer, healthier lives. In certain areas known as Blue Zones, people tend to live well into their 90s and beyond while remaining mentally and physically vibrant. It’s no coincidence that people in these regions share several lifestyle traits.

The Blue Zones

1. Sardinia, Italy: a mountain village where researchers encountered a 102-year-old man who hikes at least 6 miles a day.
    
2. Okinawa, Japan: home to some of the world’s longest-lived people.
    
3. Loma Linda, California: where a group of Seventh Day Adventists commonly live to 100 years old and enjoy more healthy years of life than the rest of the United States.
    
4. Icaria, Greece: a tiny island with 20 percent lower rates of cancer, 50 percent lower rates of heart disease, and almost no dementia.
    
5. Nicoya Peninsula, Costa Rica: where residents enjoy lower levels of obesity and longer lives than the rest of Costa Rica.

Dan Buettner, explorer and writer for National Geographic, has worked with longevity researchers to identify the habits that allow Blue Zone inhabitants to reach the age of 100 at ten times greater rates than most of the United States, while suffering a mere fraction the rate of heart disease and cancer as the rest of the world.

The key to living longer, fuller lives, says Buettner, is to create an environment of health. Science has determined that less than 25% of a person’s lifespan is determined by genes. The rest can be influenced by lifestyle factors.

Healthy Lifestyle Habits

Buettner and his team of researchers have identified nine lifestyle factors common among Blue Zone inhabitants, all of which are associated with an extra 3-6 years of quality life. The secret to vitality and longevity is incorporating these habits into your daily life. Adopting all nine of these habits — known as the Power9 — is not necessary to experience the benefits of increased health and longevity; according to Buettner, practicing just six of the Power9 will deliver 90% of the benefits. His book, The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest, provides practical guidelines for setting up your home, your social life, and your work place to help add more quality years to your life.

Surprisingly, only one of the Power9 deals with exercise, and a full third involve social factors. In fact, says Buettner, the single most important thing you can do is extend your life is to build your own “Right Tribe.” The world’s longest-lived people were either born into or choose to associate with the right people — those who provide emotional support and the motivation to engage in healthy activities. Research shows that if you surround yourself with people who are active and eat healthy foods, you are more likely to adopt these habits yourself. 

The Power9

1. Move naturally

Find ways to move mindlessly and adopt a lifestyle that makes moving unavoidable. In many Blue Zones, walking is the main mode of transportation. People also engage in some sort of moderate daily activity such as gardening, walking, or playing with their children. Buettner believes that many Americans exercise too hard; our bodies were not made to withstand years of heavy pounding and high-intensity physical activity. Regular, low-intensity activity — doing something light every day — may be more beneficial. Focus on activities you enjoy — even something as seemingly simple as a daily walk can provide health benefits.

2. Know your purpose in life

Having a meaningful reason to get out of bed in the morning can help reduce stress and ward off disease. Studies show that people who retire early often see a decline in their health and even experience higher mortality rates than those who continue to work. If you enjoy your job, keep working as long as possible. Volunteer work and community service can also help provide a sense of purpose.

3. Downshift

People in Blue Zones typically have less stress in their lives. Look for ways to simplify your life: slow down, get plenty of rest, and take vacations. Try to punctuate your day with periods of calm, whether that means meditating, taking a relaxing bath, or carving out some time for yourself to engage in a hobby.

4. Follow the 80% Rule

As Americans, we’re used to eating until we’re full, but allowing yourself to feel hunger can actually be beneficial. A study involving mice revealed that the appetite-stimulating hormone ghrelin may help fight stress and depression. People in Blue Zones typically stop eating when they are 80% full. Buettner’s book and the Blue Zone web site provide advice on adopting healthier eating habits.

5. Eat a plant-based diet

People in Blue Zones don’t diet; they eat wisely. Blue Zone diets consist of large amounts of locally grown vegetables and less protein than the average American diet. Limit processed foods, meats, fats, and sweets as much as possible. Also drink plenty of fresh water and herbal teas. In Icaria, residents drink high levels of herbal teas that act as diuretics, lower blood pressure, and prevent heart disease.

6. Drink red wine

Red wine is high in powerful antioxidants that can help fight cancer, reduce inflammation, and lower cholesterol. In Sardinia, researchers found a red wine with the world’s highest-known levels of antioxidants. Drink red wine consistently and in moderation — a glass or two a day is recommended.

7. Belong to a healthy social network

Having a strong and supportive social system is key to reducing stress and living a healthy life. There is a biological link between social connection and how well our bodies function. Fifteen years ago, the average American had three good friends; that number is now down to two. Our increasingly wired society and busy lifestyles have made us more isolated, which can shave years off our lives. Make an effort to spend time with friends and nurture a face-to-face network instead of just connecting with people online. Proactively build friendships with people who practice healthy habits. Participating in social exercise groups or volunteering are great ways to meet healthy, like-minded individuals.

8. Have a belief system

Having some sort of faith system or spiritual practice has been shown to have health benefits. Participating in a belief system doesn’t have to mean organized religion: Okinawans believe in ancestral worship; yoga and meditation are also forms of non-religious spiritual practices. “People who feel their life is part of a larger plan and are guided by their spiritual values have stronger immune systems, lower blood pressure, a lower risk of heart attack and cancer, and heal faster and live longer,” says Harold G. Koenig, M.D., professor of psychiatry and behavioral sciences at Duke University Medical Center.

9. Put your family first

People in Blue Zones make family a priority and nurture supportive relationships with their loved ones. Studies have shown that the average working American parent spends just 19 minutes a day engaged in childcare. As you work on simplifying your routine, look for new, beneficial activities you can do with your children and extended family members. Complete a craft project together, get the family together for a bike ride, or involve the children in making dinner and choosing healthy foods for the family.

For more information, visit the Blue Zones web site, which features a Vitality Compass for gauging your current state of health and life expectancy.

In some parts of the world over 50% of the male population still smokes, millions of people still die from tuberculosis and malaria, 2,000,000 die from aids and many believe having unprotected sex with a virgin is the cure, even in some highly educated countries hearing the words breast cancer is comparable to being sentenced to death...how is this possible, haven't they heard of medical research? What is medical research anyway, who are the people who conduct these studies, how long do they take and what do they cost, who pays for them and who are the human beings that become the subjects of these studies? How are they selected, are they sick or healthy when the studies begin, do we pay them or do they volunteer, how many of them do we need for the study to be valid and are they endangering their own lives, so we can improve or save ours?

The answer is all of the above, depending upon what we're trying to learn. But there is much more to it than getting people to respond to a TV Ad thinking they can earn some easy money. Serious studies take years to tabulate and complete and who the subjects are is vital to their success. Almost all of the people that participated in the studies that helped us define what good health means today were Volunteers and many of us are alive today because of them. Who are they, where are they now and how do we round some of them up to say thank you? For obvious reasons that's not easy to do, but we can be pretty resourceful at times...Meet the Adventists! 

THE ADVENTISTS AND WHAT THEY MEAN TO YOU! 

THE MOTTO OF LOMA LINDA MEDICAL SCHOOL "To Make Man Whole"

You don't have to be a member of the Adventist religion for them to have a powerful influence on your life... Due in part to their unique dietary habits lowering their risk for certain diseases, they provide a special opportunity for medical science to get answers related to how diet and other habits might affect the rest of us. Add the fact that Seventh-day Adventists live longer than virtually any group of people on the planet and it is easy to understand why they are one of the most heavily researched populations on earth. There has likely never been a series of scientific medical studies that provided more useable health benefits to as many people than those conducted on the Seventh-day Adventists over the last 50+ years. And there have almost certainly been none that have undergone such comprehensive, worldwide scientific peer review. Much of the increased life expectancy of humans over the past century is due to medical research and what is written here about the Adventist Health Studies is based upon documented scientific fact. The contribution these humble servants of God and mankind have made to the health of us all has gone largely unnoticed, outside the halls of medical science, and what follows is an attempt to give them their due.

We are not Adventists and we have no interest in promoting one religion over another. But we can tell you that the fact that they are a religion, rather than a specific ethnic group, is of enormous value to medical research. It may even be a key reason for the Adventist Health Studies being held in such high regard. One group of scientists who did a study of Adventists living in Norway put it this way:

"Examination of the figures also suggests that there has been no genetic selection, a conclusion which American observers have also reached. Their longevity cannot be due to the fact that they belong to a privileged social class, since an examination of their distribution among social classes revealed no advantage over the general population. Nor could their geographic distribution in Norway explain the difference. These natural experiments are much more instructive and reliable than experimental studies of the type of controlled clinical trials."

It is simply an irrefutable scientific fact that the uniqueness of the Adventist population has allowed and will continue to allow the discovery of relationships between certain lifestyle behaviors, health and disease that are not easily determined from other populations. It is for this reason we decided to learn more about them and we are pleased to share some of our research with you. We think you'll be as amazed as we were when you discover where so much of what we accept as basic truth about our health comes from and who the people are that provided that information. We also believe that those who give so generously of themselves to help others deserve to be recognized for what they do and the contribution the Adventists have made to global health, over such a long period of time, makes them worthy of being singled out in this regard. We hope you agree and will join us in saluting these healthy, happy people for the contribution they've made to each of our lives.

"Sometimes God calms the storm...Sometimes He lets the storm rage and calms His child"

You will have to speak to a member of the church if you want to explore the Adventist faith in greater detail than we are qualified to provide. We can tell you they are a biblically based denomination of Christianity and their beliefs include their interpretation of what God intended regarding health and lifestyle. One of their core beliefs is they take "God at His word" that your body is your temple and not taking care of it is an insult to God. They point to passages within the Bible related to eating mostly fruits, vegetables, whole grains and nuts and avoiding food that's bad for you. Having a full day of rest on the Sabbath, which to an Adventist is Saturday instead of Sunday, is a key belief, and so is getting enough exercise. We believe what delivers such amazing health benefits is that taking care of their bodies is built into their faith, so they follow the rules more carefully than most of us do. The results speak for themselves in the good health they enjoy and since these rewards take place during their lifetime they seem to act as an affirmation that they've chosen the right faith. Anyway the data we reviewed indicates they are one of the fastest growing religions in the world, so they must be doing something right. The Adventist faith isn't for everyone, but they have something to teach us all about how to live longer and healthier lives.

Before we begin our own review of the data we felt it was important you know we aren't alone in our admiration for them. The World Health Organization, US National Institutes of Health, National Cancer Institute, National Institute on Aging, the governments of Norway and the Netherlands and many other countries, the Harvard Medical School and numerous other academic institutions we don't have space to mention, feel the way we do. And of course the role of Loma Linda University, the home of the Adventist Medical School, is vital to this process, without them much of this would not be possible. We provide links to their website at the bottom of the page that will give you access to around 200 abstracts of peer reviewed scientific opinions you may want to review. We decided to begin our own review with their relationship to the "Blue Zones". 

THE BLUE ZONES 

THE LONGEST LIVING PEOPLE ON EARTH CALL THESE PLACES HOME

A Blue Zone is a "longevity oasis" and the people who live there have the longest life expectancies on earth. There are only five official Blue Zones in the entire world and they are located in regions of different countries where people commonly live active lives past the age of 100. It took several years of research for scientists and demographers to find and classify these longevity hot-spots because each required intense study to determine the healthy traits and life practices they had in common that caused them to lead healthier and happier lives. Dan Buettner wrote a book about the Blue Zones and if you're into longevity it is a must read.

Only one of the Blue Zones is located in the United States. It was found when researchers, who were studying a group of Seventh-day Adventists in Loma Linda, California, discovered they suffered from a fraction of the diseases that commonly kill people in other parts of the United States and throughout the developed world. Prior to this discovery the extent of the long and healthy lives these amazing people live was not well known to the general public. Loma Linda is the home of Loma Linda University and Adventists make up the majority of the population living there. In addition to being where the Adventist Medical School is located, the university graduates one of the highest percentages of registered dieticians and nutritionists in the country.

Another Blue Zone was discovered in the mountains of Sardinia, Italy where even men reach the age of 100 at an amazing rate. The longest living women were found in Okinawa, Japan and another Blue Zone was discovered on the Nicoya Peninsula of Costa Rica in 2007. The final Blue Zone was found on an expedition to the island of Ikaria, Greece where they have 50% lower rates of heart disease, 20% less cancer, and almost zero dementia.

The Blue Zones have had significant national media coverage, including ABC News, World News Tonight and many more. Since Loma Linda is the only American Blue Zone, they have been singled out many times, including significant mention in a special National Geographic feature article, "The Secrets of a Long Life". You can learn much more about all the Blue Zones many places online or by reading the book. 

WHAT WE HAVE LEARNED FROM THE ADVENTISTS

The first major study of Adventists that benefits us today is known as the Adventist Mortality Study. It began in 1960 and consisted of 22,940 California Adventists. It entailed an intensive 5-year follow-up and a more informal 25-year follow-up. The study (1960–1965) indicated that Adventist men lived 6.2 years longer than non-Adventist men in a concurrent American Cancer Society Study and Adventist women had a 3.7-year advantage over their counterparts.

Death rates of Adventists compared to other Californians from the original study:

Death rates from all cancers was 60% lower for Adventist men and 76% lower for Adventist women

Lung cancer 21% lower

Colorectal cancer 62% lower

Breast cancer 85% lower (further study reduced this percentage dramatically)

Coronary heart disease 66% lower for Adventist men, 98% lower for Adventist women

An additional study (1974–1988) involved approximately 34,000 Californian Adventists over 25 years of age. Unlike the mortality study, the purpose was to find out which components of the Adventist lifestyle give protection against disease. The data from the study has been reviewed for decades and many of the findings linking diet to cancer and coronary heart disease still guide our thinking today. For example:

On average, Adventist men live 7.3 years longer and Adventist women live 4.4 years longer than other Californians

Five simple health behaviors promoted by the Seventh-day Adventist Church for more than 100 years including not smoking, eating a plant-based diet, eating nuts several times per week, regular exercise, and maintaining normal body weight, can increase life span up to 10 years

Increasing consumption of red and white meat was associated with an increase of colon cancer

Eating legumes was protective for colon cancer

Eating nuts several times a week reduces the risk of heart attack by up to 50%

Eating whole meal bread instead of white bread reduced non-fatal heart attack risk by 45%

Drinking 5 or more glasses of water a day may reduce heart disease by 50%

Men who had a high consumption of tomatoes reduced their risk of prostate cancer by 40%

Drinking soy milk more than once daily may reduce prostate cancer by 70%

Adventist Health Air Pollution Study (ASHMOG)

This was a sub-study of AHS-1 conducted from 1976 - 2000 which included 6,328 Adventists from California. The study was funded by the Environmental Protection Agency. The study linked the effects of various indoor and outdoor pollutants with respiratory diseases and lung cancer.

Another even more comprehensive study known as Adventist Health Study 2 involving roughly 100,000 volunteers is underway. It continues to explore the relationship between diet, lifestyle and disease among an even broader base of the Seventh-day Adventist population across the United States and Canada and because the Adventist population is so ethnically diverse, it will be the first major study of its kind that includes race as a criterion. It takes years to gather all the data and calculate the outcomes, but all parts of the medical science community are anxious to get their hands on the results. And there will no doubt be more studies after that, here in America, and in other parts of the world... 
THE ADVENTIST CONTRIBUTION TO GLOBAL HEALTH

Promoting religious beliefs in foreign countries is not always well received. Some countries feel as though it infringes on their identity and alters the history of their beliefs. But the Adventists bring more than just new churches they also build hospitals and schools and bring disaster relief as well.
Today, the worldwide Adventist Church has over 15 million members in more than 200 countries. Adventists operate 7,200+ schools and universities worldwide with nearly 1.5 million students. In fact, Adventists run the next-largest denominational education system in the world, second only to Catholic schools. They also run 168 hospitals worldwide, 138 nursing homes and retirement centers, 442 clinics and dispensaries, and 34 orphanages and children's homes. In addition, the Adventist Development and Relief Agency (ADRA) International, a disaster relief organization, funds over 2,400 projects in 112 countries.

Adventist hospitals and clinics are numerous here in the US, including Florida Hospital, America's busiest hospital. You'll find at least one Adventist healthcare center in many major metropolitan areas in North America. The church is well known for its excellence in healthcare, education, and human service activities. One of the founding principles of the Adventist church is a healthy lifestyle—a balanced combination of exercise, diet, and trust in God. They operate successful stop-smoking clinics worldwide and they continue to be active in providing schools and hospitals where they are needed around the world. Although the Seventh-day Adventist church was born in America most of their growth has taken place in other parts of the world. According to recent church statistics somewhere in the world, someone is baptized by total immersion into the faith every 30.33 seconds, and a new Adventist church is organized every 3.99 hours. "We are not an American church with foreign missions. We are a world church with a world mission." 

A PRODUCT OF THEIR RICH HISTORY

 From the very beginning, Adventists have focused on the importance of education and healthcare in improving people's lives. They have championed the poor all over the world and were leaders in the early days of the civil rights movement here in the United States. Sadly, their generosity and love of country has been taken advantage of from time to time. Adventists volunteered for a US military study in 1954 where their generous spirit and attitude of "what's good for the country" didn't go as well as planned. Interestingly, the 2,200 Adventist soldiers who agreed to be infected with unknown and potentially life threatening diseases were less concerned about the risk to their own lives, when things went wrong, as they were about the lives of others. They were very disappointed when they learned one of the purposes of the experiments may have been to discover ways to develop new biological weapons...enough said.
Another military example offers additional insight into their courage. The Conscientious Objector classification is used by some people to avoid military service altogether. Others want to serve their country, especially in a time of war, but they object to participating in killing people in combat. The risks of combat aren't limited to those who carry a weapon, arguably the most at risk are members of the medical corps. A high percentage of Adventists chose to serve in the medical corps during many of our wars. The Congressional Medal of Honor is America's highest military award. The first Congressional Medal of Honor ever given to a non-combatant was given to a member of the medical corps for acts of bravery, above and beyond the call of duty, during the Second World War. His name was Desmond Doss. He was an Adventist

Sun Defense 365: Skin Protection All Year Round

No matter what age or season, guarding against cumulative damage from the sun’s UV rays keeps skin healthy for years to come.
Many people are under the misconception that sun protection is only for sunny days of the year, usually the spring and summer months. Actually, the sun’s damaging ultraviolet (UV) rays are affecting your skin 365 days a year, even on cloudy (80 percent of UV rays penetrate clouds), overcast, foggy, and rainy days. With fall and winter approaching, these seasons bring with them cold, biting winds, snow and ice, and dehydrating indoor heating. Also, snow and ice have surfaces that can reflect the sun’s rays onto your skin. This means that you have twice the UV exposure, both direct and indirect (reflective). All of these conditions can take a serious toll on your skin. So, don’t put away your sunscreen. It is an important part of your daily skin care regimen for all four seasons in the sun.
The word protection has taken on a new meaning as environmental aggressors continue to combine to create a toxic cocktail that is detrimental to our health and skin. It is estimated that 90 percent of skin aging is caused from UV radiation from sun exposure. It is at the top of the list as a major contributor to skin damage and the destruction of collagen, resulting in fine and deep lines, wrinkles, pigmentation and age spots, loss of skin tone and elasticity, and an overall aged look to the skin.
A twin to UV radiation is cigarette smoke, which has been known for a long time as a source of lines, especially around the mouth from pursing the lips to puff the cigarette (smoker’s pucker), wrinkles, loss of skin tone and elasticity, and a contributor to oxygen-deprived, lackluster and leathery skin. Smokers are more susceptible to developing age spots and dark pigmentation patches when exposed to the sun. Whether you are a smoker or exposed to second-hand smoke, the smoke affects you internally and leaves a toxic layer on the skin made of more than 4,000 chemicals, approximately 50 of which are known carcinogens (cancer-causing in humans), and 599 additives. According to Susie Rockway, PhD, “One puff of smoke contains millions of oxidizing molecules! There’s not enough antioxidants to combat the amount!”
These skin-destroying twins, UV radiation and cigarette smoke, can literally rob the skin of its energy, vitality, luminosity, and youthful appearance. But, that’s not all. Another contributor to skin aging is…the safe tan myth.

The Safe Tan Myth

The golden tan, once a symbol of health, vitality and beauty, is now seen as a major contributor to premature aging of the skin and skin cancer. There is absolutely no truth to the safe tan myth. A tan is your body’s response mechanism to UV radiation and an indication of injury and damage to the skin’s DNA. The body starts the tanning process as a natural defense from further DNA damage. This also translates to accelerated aging of the skin. Protecting the skin from damaging effects of the sun’s rays is an important health issue. As I have already reviewed, harmful UV rays can play havoc on your skin and body all year round.
Don’t think that tanning beds and sun lamps are safe alternatives. UVA radiation is the main wavelength found in the long tube of tanning equipment. Tanning beds are now being ranked as dangerous as cigarettes, asbestos and arsenic. In July 2009, the World Health Organization moved both tanning beds and UV radiation into its top cancer risk category. Tanning beds are now considered toxic and a carcinogen.
The link between indoor tanning and melanoma skin cancer is now well established. According to a recent large-scale case-control study from the University of Minnesota’s School of Public Health and Masonic Cancer Center, the use of indoor tanning devices increased the risk of melanoma, the most deadly form of skin cancer, regardless of an individual’s age, gender, device, or when the individual began tanning. The authors report that use of any kind of indoor tanning device increases the likelihood of developing melanoma by 74 percent; additionally, frequent users have a two and a half to three times higher chance of developing melanoma in comparison to those who have never used a tanning device.
But, what about the rapidly growing trend of spray tanning, airbrush tanning and other tanning products that gain momentum every year? Tanning products can be used on some parts of the body or sprayed all over. This means that people risk a high exposure to ingredients used in tanning products. The most popular ingredient used in sunless tanning skin preparations is dihydroxyacetone, a color additive. It is important that the eyes, lips, nose and mucous membranes be covered and protected during application of a spray tanning product. The U.S. Food & Drug Administration (FDA) considers self-tanners to be safe as long as there is an implementation of appropriate safety precautions. While sunless tanning may be safer than exposure to UV radiation, it is best to use spray tanning on limited occasions, in safe conditions, and with a provider that has the expertise for application and a commitment to consumer safety and welfare.
Consider this before you get that supposedly safe sunless tan: The skin is the largest organ of the body. It is also an eliminative and respiratory organ. It is considered a third kidney and third lung. Do you really want to cover it with chemicals, even if they may be considered safe? Keep in mind, what you put on your skin has the potential of being absorbed into the body. In today’s challenging environment of chemicals, toxins and pollutants in the water we drink, the air we breathe and the food we eat, think twice before you add an additional burden of impurities to those already stored in your body.

Know the Sun’s Rays

Before you have fun in the sun, remember that UVB rays (B equals “burn”) are the primary cause of skin redness, sunburn, and play a role in tanning of the skin. They are also the rays that stimulate vitamin D production in the skin. UVB penetrates the epidermis, the outermost layer of the skin, and reaches the more superficial layer of the dermis, known as the second layer of skin or “true skin.” In most of North America, during the fall and winter, UVB rays are not usually strong enough to reach the skin through the atmosphere. These rays also do not penetrate through glass. On the other hand, UVA rays (A equals “aging”) go deeper into the skin all the way to the dermis any time of year. UVA rays can penetrate window glass, and they may show no redness so there is no “warning alert” that the skin is being damaged. Cumulative exposure to UVB causes wrinkles to form and over-exposure to UVA causes a breakdown in collagen and elastin for a loss of tone and firmness resulting in sagging of the skin.
The skin keeps score of all your UV sun exposure. The bad sunburn (phototrauma) that you got in your teens left damage deep within the skin. Cumulative UV exposure will eventually rise to the skin’s surface and reveal itself as photodamage. Ultimately, this all translates to photoaging, which reveals a broad-range of visible signs of aging. And, that is not all…
UV Radiation can be Hazardous to Your Health
Regular use of broad-spectrum sunscreen and safe sun practices can shield the skin from the sun’s UV radiation, a major cause of skin aging.
Regular use of broad-spectrum sunscreen and safe sun practices can shield the skin from the sun’s UV radiation, a major cause of skin aging.
Skin cancer is epidemic and these rates have increased by 46 percent in seven years. One in five Americans will develop skin cancer in the course of a lifetime. Approximately 90 percent of non-melanoma skin cancers are associated with exposure to UV radiation from the sun. And, one person dies of melanoma every hour. I am not stating these numbers to frighten you. I just want you to be aware of the potential risks of UV radiation exposure. Protecting your skin from daily casual, incidental sun exposure by using a sunscreen is a responsible part of your wellness lifestyle. However, it is only a part of your safe sun practices. Make sure you…
Wear a minimum of SPF-30 sunscreen
Wear protective clothing, hat and sunglasses
Seek the shade
Stay out of direct sun exposure from 10:00 a.m. to 4:00 p.m.
Currently 58 U.S. cities provide a UV Index regarding UV light levels on a scale from 1 to 10+ as public health education and a daily report by meteorologists. If available in your area, check this index daily and plan for appropriate protection.
If you are inside your home, office or car, you will need protection from UVA rays if you are sitting or standing near windows with sun exposure.
Be “sun wise” during your time outdoors, and make sure that you don’t get taken in by… the numbers game.

The Numbers Game

Predominantly SPF (sun protection factor) ratings for sunscreens only guard against UVB radiation, and UVA radiation is not rated. Many consumers are under the belief that the higher the SPF rating 40… 50… 60… 70, etc., the safer they are when exposed to the sun’s rays. You have to understand that this is more marketing than sun protection. Also, with a higher SPF rating, you will be exposed to considerably more chemical UV absorbers and synthetic hydrocarbons that break down, are potentially harmful, and can easily penetrate the skin to produce endocrine-disrupting activity. The higher SPF does not mean that you get a huge increase in protection. For example, to jump from SPF 30 to SPF 50, you will get approximately 1 percent additional protection. The small bump you get in protection is insignificant compared to higher exposure to sunscreen chemicals. This is not a fair tradeoff. High SPF ratings are misleading and provide a false sense of safety when you are exposed to UV radiation.
SPF is an indicator of how long it will take for UVB rays to redden the skin when using sunscreen versus how long skin will take to redden without the product. A person using SPF 30 will take approximately 30 times longer to redden than without the sunscreen. An SPF-30 rating will provide you protection against 97 percent of UVB exposure. However, the best sun protection is combining an SPF-30 sunscreen with safe sun practices.
The U.S. FDA maintains compliance guidelines that sunscreen manufacturers must follow to get a SPF rating for their products. The FDA maintains a long list of approved sunscreen agents for UVB protection. However, there are only a few UVA protectors on the FDA’s list, and they are synthetic chemicals that can be absorbed through the skin and cause harm to the body as endocrine disruptors. Here’s my recommendation for the best form of sunscreen protection.

The Best Form of Sunscreen Protection

Titanium dioxide and zinc oxide are two natural minerals that I consider to be the safest and most effective physical UV blockers. When the sun’s rays hit the skin, titanium dioxide and zinc oxide create a barrier in which the sun’s UV rays are either absorbed into the sunblock material or reflected away from the skin and basically scattered. Zinc oxide provides superior UVA protection, and it has been found to be the most broad-spectrum sunscreen agent available with both UVA and UVB absorption characteristics. It absorbs primarily UVA light rather than scattering or deflecting it. Titanium dioxide also provides UVB and some UVA protection. Physical blocking filters do not degrade, break down or become unstable, which is essential during longer periods of sun exposure, and they do not absorb into the skin. Consumers using sunscreens without titanium dioxide and zinc oxide would be exposed to an average of 20 percent more UV radiation with higher risks of UVA-induced skin damage and premature aging.
It used to be extremely challenging to formulate a sunscreen product with titanium dioxide and zinc oxide, because they are naturally heavy and dense materials. However, technology advancements have now given us the opportunity to create formulations combining these excellent UV protectors with moisturizers, skin conditioners, botanicals, vitamins, as well as microemulsions with water-resistant properties. These all work in synergy to provide UVB and UVA broad-spectrum protection with daily moisturizing benefits. Don’t leave home without it!

The Sunshine Vitamin

Vitamin D is commonly termed the sunshine vitamin. However, it is not actually a vitamin but rather a hormone. It is believed that every cell and tissue in the body needs this vitamin for overall well being. The skin can synthesize vitamin D by being exposed to the sun for approximately 15 minutes each day to help supplement the vitamin D you get in your diet. This is where the controversy begins. For this to happen, you will need to be exposed to the sun, without the use of sunscreen, and this can translate to cumulative skin damage due to UV radiation. Vitamin D offers support for a broad-range of systems and functions in your body, and it is recommended that you add vitamin D to your daily supplement and replenishing program to maintain health and wellness.
What you do to protect your skin today will benefit you in years to come. The good news is that you can influence how your skin ages by using a sunscreen along with other safe sun practices, an anti-aging morning and evening skin care regimen, drink plenty of pure water daily, make good nutritional choices, replenish your body with quality supplementation, including Vitamin D, and continue to make wise lifestyle choices. This is a powerful program for skin enhancement and protection.

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