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Year-Round Skin Protection
Moderate Sun Exposure: There is evidence that painful sunburns are clearly unhealthy; in fact, painful sunburns are associated with all forms of skin cancer. However, sun exposure that doesn't cause painful burns is associated with reduced expression of most cancers, including melanoma. Regarding the skin, it seems that sun-derived vitamin D protects the skin against the photo-oxidizing effects caused by the sun. In other words, moderate sun exposure is good for our skin and does not appear to cause skin cancer. Americans have been scared out of the sun and are urged to venture out only if we are slathered in sunscreen, both of which are known to promote vitamin D deficiency.
Diet: Research continues to support the view that a healthy, anti-inflammatory diet is preventive against chronic diseases such as diabetes, heart disease and cancer. A commonly appreciated anti-inflammatory diet is the traditional Mediterranean diet rich in fish, vegetables and fruit. But what does this have to do with skin health? When it comes to skin, we have been somewhat conditioned to believe that the skin is nourished from the outside by creams and lotions. Rarely is nutrition for skin health a consideration, despite multiple papers published on this topic.
In short, the anti-inflammatory diet that is recommended for primary and secondary prevention of diabetes and heart disease is also known to reduce the expression of skin cancer. Compared with the United States, Australia and New Zealand, Mediterranean countries with high levels of sunlight exposure, including Greece, Spain and Italy, have a substantially lower incidence of skin cancer. This may be due to the anti-inflammatory nature of the Mediterranean diet. It turns out that consumption of large amounts of vegetables and fruit and reduced consumption of pro-inflammatory omega-6 fatty acids, which is characteristic of the Mediterranean diet, is associated with reductions in the negative effects of sun damage, including oxidative, mutagenic, immunosuppressive, and inflammatory responses.
A Rationale Plan for Skin Health: It is extremely important to avoid excessive exposure that leads to sunburns, particularly when we are young. Otherwise, we should take a graded approach to sun exposure based on our skin pigmentation. For especially fair-skinned people, this may mean only 10 minutes a day without sunscreen. Because it is not normal for humans to spend multiple hours at the beach lying in the sun, after brief sun exposure, the use of sunscreen is required and a beach umbrella is recommended.
While diet may not typically be considered to influence skin health, the evidence suggests the exact opposite. In addition to healthy sun exposure, we must eat a skin-protecting anti-inflammatory diet. For the average person, this means the avoidance of sugar, flour and refined oils, and substantially increased consumption of vegetables and fruit, which provide vital antioxidants and phytonutrients.
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Exercise Tips for the New Year
A new year means another 365 days to stick to the most common resolution out there: resolving to exercise. What will make this year different from years past when optimism turned to despair after a few months of hard work? Here are a few exercise tips to help you stay on track in 2011 and build a leaner, meaner you:
| 1. | Have a Plan. Consistent exercise requires focus, and focus requires a plan. Outline your workouts by day, week and month so when you hit the gym, you know just what to do. |
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| 2. | Don't Overdo It. In the real world, you're not competing on "The Biggest Loser." Work out for five hours a day and you'll end up burned out, injured or both. Try 45 minutes, 3-4 times a week. |
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| 3. | Fight Temptation. We're talking about the inevitable temptation to skip a workout. When you're having a "bad day," stay strong and get to the gym. Skip out and you'll regret it; make it happen and you'll feel great afterward. |
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| 4. | Schedule Breaks. Many people are afraid to stop working out once they start, but you need time to refresh yourself and allow your body to do the same. Schedule a consistent break (3-4 days or an entire week) every few months and then start right up again. |
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| 5. | Recruit Support. When it comes to exercise, some people can fly solo, and that's great; but for others, they need a friend or spouse to help keep them on track. If you can't do it alone, don't be afraid to ask for help. |
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| 6. | Less Is More. Unless your goal is to look like a body-builder, you can put the heavy weights down. Body-weight, resistance bands and balls, and other basic equipment can get the job done just fine. |
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Start Your Day Right
"Start off the day with a balanced breakfast" is a popular phrase in health circles, yet it's also one of the least likely to be taken to heart. Why do so many skip breakfast when the health consequences are so profound? It goes far beyond reduced mental alertness and lack of energy, according to a recent study.
In the study, children ages 9-15 reported whether they usually ate breakfast before school; skipping the meal was defined as not eating between 6:00 a.m. and 9:00 a.m. Years later, when study participants were 26-36 years of age, the researchers asked the same question to discern whether breakfast skipping had continued until adulthood. Skipping breakfast in childhood and adulthood increased the likelihood of having larger waist circumference, higher fasting insulin, and higher low-density lipoprotein (LDL) and total cholesterol in adulthood compared to consistent breakfast eaters.
The moral to this story: You're never too busy for breakfast! Even if you have to "eat on the run," find a minute or two to toast a whole-wheat bagel or blend fresh berries with nonfat yogurt and protein powder. If that's too time-consuming, do a little legwork the night before so your whole-grain cereal and milk are ready to take to work. Your body will thank you for it. Talk to your doctor for more information.
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