
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.
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.

Assessing Cardiovascular Strength
Exercising Over 70 
Quad-Dominant Workouts
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
How to Build the Calves in Legs
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 requires you to take an honest look at a few
different things. Learn about assessing cardiovascular strength.

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

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

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.

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.

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

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
- Sardinia, Italy: a mountain village where researchers encountered a 102-year-old man who hikes at least 6 miles a day.
- Okinawa, Japan: home to some of the world’s longest-lived people.
- 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.
- Icaria, Greece: a tiny island with 20 percent lower rates of cancer, 50 percent lower rates of heart disease, and almost no dementia.
- 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
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.
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.
May you play more, laugh more, love more, live more, give more, receive more & celebrate more!
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