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World Health Day


We often overlook some of the simplest steps to maintaining our health. Two of those steps that we feel are particularly important here are hydration and sun protection. Quite often we think we will drink water later, that right now we are too busy or too focused on the task at hand to drink water or refill our cup/bottle. With sun protection we may think that we won't be outside THAT long to need protection or that we can just push through. You may think you're okay now, but what about long term affects?


Both of these thoughts can cause major issues later. And not even that much later depending on how often you've been pushing back those two steps. Let's see what we can do to help ourselves out now and in the future.



Sun Protection -

The peak hours of sun intensity are from 10 am- 4pm. Sun protection isn't just using sunscreen (which we will talk about), it also includes: shade, clothing, hats, and sunglasses. Clothing that is made up of tighter woven fabric offers more sun protection, and if you can choose clothing that covers the most amount of skin. Also try to keep your clothing dry to get the most protection. Clothing protection is consistent over time and doesn’t wear off like sunscreen does. Many new fabrics offer high-tech protection and breathability. Wear a hat that has a wide brim ( three inches or more)all the way around that shades your face, ears, and the back of your neck. A tightly woven fabric, such as canvas, works best to protect your skin from UV rays.


Choose a sunscreen with “broad-spectrum” protection, and make sure that it says that on the label. Only sunscreens with broad-spectrum protection will provide full protection from UV radiation – protecting you from both UVA and UVB rays. Choose a sunscreen with a sun protection factor (SPF) of 15-50.

The FDA gives this list of active ingredients that are acceptable in sunscreen for protecting your skin from the sun’s harmful UV rays. So be sure to check the sunscreen label on what ingredients it includes. Remember to reapply sunscreen every two hours!

Sunscreen active ingredients

Aminobenzoic acid

Octisalate

Oxybenzone

Avobenzone

Padimate O

Ensulizole

Cinoxate

Sulisobenzone

Titanium dioxide

Dioxybenzone

Trolamine salicylate

Zinc oxide

Homosalate

Octocrylene

Octinoxate

Meradimate




Hydration -

If you are working consistently and sweating often, water alone will not keep you hydrated like you think. When you sweat your body is also losing electrolytes that need to be replenished. Most people think of Gatorade as a good way to replace those lost electrolytes, but there are other options as well. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Water can also be found in fruits and vegetables (for example, watermelon, tomatoes, and lettuce), and in soup broths. Sports drinks can be helpful if you’re planning on exercising at higher than normal levels for more than an hour. Though it is good to get most of your water intake as actual water. Drink 8 8 ounces glasses of water per day is good, just remember that depending on the person and activities you may need to consume more.








DISCLAIMER- We are not doctors nor do we claim to be one. Ask your doctor what is the best for your body to function, and talk with a dermatologist about the right sun protection for your daily life.

 

Links for more information and where information was gathered for this article:


https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm

https://www.fda.gov/drugs/understanding-over-counter-medicines/sunscreen-how-help-protect-your-skin-sun

https://www.cdc.gov/cancer/skin/basic_info/what-is-skin-cancer.htm

https://www.cdc.gov/niosh/docs/2010-116/

https://www.skincancer.org/skin-cancer-prevention/sun-protection/

https://www.aad.org/public/everyday-care/sun-protection

https://www.nhsinform.scot/campaigns/hydration

https://familydoctor.org/hydration-why-its-so-important/

https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/

https://www.ncoa.org/article/10-reasons-why-hydration-is-important

https://www.nutrition.gov/topics/basic-nutrition/water-hydration-and-health

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