Sunblock, Sunscreen & SPF When Exercising Outdoor

Many people prefer to exercise outdoors when possible, especially if they live in temperate climates. Those of us who live in the Sunset District in San Francisco can hardly wait to burst out of our homes as soon as the fog and overcast lift, ready to catch sun rays at every opportunity. In either case, whether you live continuously in sun drenched climates or experience strong sunlight only 6-8 months of the year, sunscreen should be an important part of your cancer prevention treatment regimen.

According to an oncologist colleague at the University of California San Diego, the best form of physical sunblock should contain either titanium dioxide or zinc oxide as the active product ingredient. Both provide broad spectrum protection (UVA and UVB). They are gentle enough for daily use and because they are physical blocking agents (unlike chemical sunblocks), they rarely cause skin irritation.

Most chemical sunblocks are composed of a number of active ingredients. By combining several chemicals with different UV spectrum protection, manufacturers can provide a broader range of sun defense agents in a single product. Avobenzone (also known as Parsol 1789), a photostable chemical sunscreen, offers pretty good UVA protection overall.

Realistically, no matter what sunscreen you use, some UV still gets through to the skin. So by practicing a comprehensive program of sun protection that includes the use of a sunblock (preferably physical for UVA blockage), a sunscreen that provides 15 or higher protection against UVB, avoidance of the sun between 10 a.m. and 4 p.m., wearing a wide-brimmed hat and UV blocking sunglasses, you can limit the amount of sun damage the skin suffers over time.

SPF ratings indicate the length of time a sunscreen or sunblock remains effective on the skin. You can determine how long it will likely be effective by multiplying the SPF by the approximate length of time it takes to sunburn without the use of a sunscreen or sunblock. For example, if you generally start to sunburn within 10 minutes of exposure to the sun, an SPF factor of 15 will protect you for about 150 minutes (10 x SPA 15). Sunblock or sunscreen with a minimum SPF of 15 that is applied to all sun exposed skin should be reapplied every 2 hours or more frequently if you are sweating profusely or are in and out of the water.

Keeping the Knees Strong and Supple

By The Better Life Experts

The parts of the body are designed to take us through our lifetime (provided that we take good preventative care of them) and the knee is no exception. The knee is the largest joint of the body and can withstand loads equal to more than four times body weight. It is able to pivot, twist, bend and is self-stabilizing. It is also prone to injury, especially as we age. In order to keep the knees strong and responsive, we need to practice some lifestyle tips, including: Strengthening thigh muscles, stretching regularly, moving more and losing weight.

Researchers have found that people who have strong quadriceps (thigh) muscles tend to have less knee pain and improved physical function when compared to those who have weak thigh muscles. Learn the right way to exercise and build quadriceps muscles before heading out to the gym and over-stressing knee joints.

Flexibility and maintaining suppleness as we age is extremely important for the muscles and tendons that connect to the knee. Because muscles that are not used tend to weaken, it is imperative that we continue to move, even if we feel a slight soreness in the knee. Muscles help to absorb pressure that moves up the leg with walking and stepping; a stiff knee has to take on more of the body’s weight than a supple knee with good strong muscular support.

And, losing as little as 5% of body weight can reduce the likelihood of developing arthritis in the knee, according to some authors at a meeting in November, 2009 of the American College of Rheumatology.

If you have swelling, hear grinding noises or have the sensation of feeling gravel moving around in your knee, get to a doctor as soon as possible. You may have existing arthritis or cartilage damage, in which case, you may need physical therapy, anti-inflammatory medications or even surgery in order to relieve pain. And, although the jury is still out, many doctors recommend taking 1,500 mg of glucosamine together with 1,200 mg of chondroitin daily to help strengthen aging cartilage, according to Frederic Nicola M.D. an orthopedic surgeon practicing in Marina del Rey, California.

Omega 3 and Dental Health

A new study by Japanese researchers led by Masanori Iwasaki from Nigata University has concluded that increased levels of omega 3 fatty acid DHA (docosahexaenoic acid) may decrease the risk of periodontal disease in older people. Since periodontal disease may contribute to the inflammatory process and is considered to be a risk factor for chronic illness as well as cardiovascular disease, the health benefits of supplementing with omega 3 fatty acids may well go beyond just heart health. “The findings suggest that there may be an inverse, independent relation of dietary DHA intake to the progression of periodontal disease in older people”.

The researchers suggest that the possible mechanism of omega 3 fatty acids that slows down the progression of periodontal disease is probably its anti-inflammatory properties. “In periodontal diseases, bacteria trigger inflammatory host responses that cause the destruction of alveolar bone and periodontal connective tissue”. The Japanese researchers recruited people with an average age of 74 for this study whose dietary intakes of EPA and DHA were between 947.1 and 635.2 milligrams, respectively.

This study may well lead to the recommendation of supplemental intakes of omega 3 fatty acids not only as a benefit for heart health, but also as preventative treatment in the progression of periodontal disease.

Talk to your doctor, dentist, or pharmacist about recommended dietary intakes of omega 3 fatty acids. The NIH (National Institutes of Health) recommends that adults get at least 650 to 950 milligrams of EPA (eicosapentaenoic acid) and DHA as well as 2.22 grams of ALA (alpha-linolenic acid) daily. It is recommended that adults with coronary artery disease or high cholesterol levels should probably supplement with 2-4 grams of EPA and DHA daily.

Low Back Pain Exercise

Most low back pain is caused by muscle weakness and imbalances in the hamstrings, hip flexors, lower back muscle groups and abdominal. Physicians as well as exercise professionals have determined that a strong correlation exists between excess body weight and decreased physical activity. Consequently, it stands to reason that becoming physically fit and adopting a healthy lifestyle may help to prevent low back pain.

By incorporating both aerobic and core exercises as a regular part of a consistent exercise program, it is possible to lessen the pain associated with and/or help to prevent the occurrence of low back pain.

If you have been diagnosed with lower back pain, strain or injury, check with your physician before starting any exercise program. It is important that you follow correct exercise guidelines in order to achieve both balance and flexibility of the lower back and abdominal muscle groups.  Here you find three great exercises to get you started:

• Lie on the floor with your back to the ground and your face upward. Bend your knees – both feet should be on the floor. Slowly pull the right knee to your chest, keeping your left leg on the floor in a bent knee position. Hold your right knee for 5-7 seconds. Return your right leg to the mat, keeping your knee bent. Repeat the process with your left knee;

• Lie on the floor with your back to the ground and your face upward. Bend your knees keeping both feet on the floor and legs together. Slowly swivel your knees from side to side for a count of 10;

• On your hands and knees, arch your back up like a cat and hold for 5-7 seconds and then relax.

You can perform these three exercises a couple of times per day. Use an exercise mat for extra cushion support or perform them on a carpeted area of the house. Attempting to carry out these movements on a bare floor will feel uncomfortable and make it less likely that you will consistently incorporate these exercises as part of a healthy lower back program.

Barefooting- A Good Way to Promote Balance

Some of us participate in bare foot indoor exercise and find that it not only promotes balance, but can also improve muscle alignment and reduce the risk of orthopedic injuries. Shoes affect the way we move and anytime muscle balance is modified, the possibility for injury increases. Typically conditions such as pulled muscles and ligaments, twisted ankles, knee and back pain as well as well as chronic inflammation occur (in part) due to improper foot mechanics. And, a great way to naturally relax calf muscles, improve ankle stability, reinforce the arch of the foot and strengthen shin muscles is barefoot training. Raised heels in dress shoes and even in athletic shoes alter the mechanics of the foot, leading to shortening of the calf muscles and resultant cramping and shin splints over time.

Bare foot training is not for everyone. If you suffer from peripheral vascular disease (diabetes, poor circulation, claudication, athersclerosis, skin breakdown, etc.), you should not exercise with bare feet, either indoors or out. If you have open sores, cuts or suffer from numbness or tingling in your feet, do not exercise with bare feet, especially in public areas such as gyms or studios. And, it is always important that you check with your physician if you have any physical ailments before beginning or continuing with any exercise programs whether you typically wear shoes or decide to try “barefooting”.

Working out with bare feet in a safe environment (preferably indoors) is generally the best way to start “barefooting”. Begin slowly and allow your foot muscles to become accustomed to bare foot activities. Try integrating some basic Yoga or Pilates exercises into your indoor exercise program. Use a sticky mat which allows your toes to spread out and assist you with balance and in building up confidence in the body’s ability to achieve steadiness. You may experience instability initially with bare feet because we are so conditioned to using shoes for support, but balance as a skill is soon learned once you remove your shoes and begin to build foot strength and dexterity.

Obesity And Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is considered an inflammatory disorder caused by repetitive stress, physical injury, or various medical conditions including hypothyroidism, diabetes, rheumatoid arthritis, osteoarthritis and pregnancy.

According to the University of Maryland Medical Center, being overweight consistently turns up as a risk factor for CTS and may play a direct causal role for CTS. Greater body mass appears to reduce nerve flow speed into the hand. Obesity is also related to poor physical fitness, which may also increase risk. A 2005 analysis indicated that weight is strongly linked to the onset of CTS in patients under the age of 63 years.

CTS is also a common feature of diabetic neuropathy, one of the major complications of diabetes. Neuropathy is decreased or distorted nerve function; it particularly affects sensation. Symptoms include numbness, tingling, weakness, and burning sensations, usually starting in the fingers and toes and moving up to the arms and legs. About 6% of patients with CTS have diabetes.

Since both obesity and Type II diabetes are linked, there may be a causal link between these medical conditions and CTS. These findings make it all the more important to adopt and maintain a healthy lifestyle, exercise every day and avoid being overweight.

Abdominal Fitness Equipment

Abdominal fitness equipment is not a ‘must have’ in order to get a firm, good looking ab. To get a good ab workout, the first thing you must have is the willingness to actually ‘get down and do the exercises’. Machines and tools can help build and tone stomach muscles only if you take time to use it.

If you think having abdominal fitness equipment will help when doing the exercises, here are a few good, inexpensive choices:

Weight Loss with Green Tea

Is green tea good for weight loss?

The benefits of green tea have been extensively researched through the past decade. Some studies shows that green tea extract may boost metabolism and help burn fat. Scientists believe that while caffeine acts as a stimulant, something else in tea may be promoting a preference for the use of fat as an energy source. Since both of these are predictive of weight loss, it is tempting to draw the conclusion that drinking green tea will lead to weight loss. But researchers caution us that comparatively few studies have been done and that other variables in the study may have also contributed to the participants’ weight loss.

All tea comes from the same plant–black, green, and oolong teas all have the same parents. The difference in the teas lies in how the teas are prepared after picking. Black and oolong tea are fermented, but Green tea is not. Therefore the active constituents remain unaltered in green tea. The most important ingredient in green tea is the phytonutrient eppigallocatchin or EGCG for short. This substance is a polyphenolic compound that acts as an antioxidant.

Green tea is made from unfermented leaves, which means that they are not exposed to air. The longer the leaf is exposed to the air, the darker it becomes. Over the centuries, as tea plants grew in the sun they protected themselves from photosynthetic stressors by forming chemicals known as polyphenols. We are probably more familiar with one group of polyphenols called flavonoids, a compound similar to those found in many fruits and vegetables that we particularly value due to their antioxidant properties.

It is also important to stress here that even if green tea consumption does lead to weight loss, certain people should not drink it. People with heart problems, kidney disorders, stomach ulcers, and anxiety disorders should not take green tea. Pregnant and breastfeeding women should avoid it as well. Green tea can also interfere with many prescribed medications, so it may be necessary to first talk to your doctor before drinking it just to be safe. Generally speaking, there is probably nothing dangerous about drinking green tea or Wu-Yi oolong tea as a beverage, but when people are using any food or drink as a weight loss aid, they tend to go overboard…and this can create problems.

Drink green tea often in moderation and take green tea supplements that contain EGCG on a daily basis as an excellent insurance policy for your good health.

Healthy Heart Formula

Heart or cardiovascular diseases has been major health concern for modern people of all ages, not just old folks like it used to be many decades ago.  If you want to maintain a vibrant heart, stick to this healthy heart formula religiously.

The typical human heart beats approximately one 100,000 times a day. Even when we are resting, the heart works tirelessly. It’s in charge of maintaining the body supplied with fresh oxygen and nutrients and it also aids in cleaning up harmful waste products that the body produces, such as carbon dioxide. Since the heart is in charge of the body’s blood delivery system, it’s a major component of life and we should take good care of it.

However, many of us don’t even take into consideration our heart and its significance to life – at least not until something goes wrong and we’re forced to deal with the issues of cardiovascular disease. Don’t make the mistake of believing that because the heart beats automatically on its own without our conscious control, it’s impervious to our lifestyle and diet choices. Cardiovascular disease is the leading cause of death for men and women in America and worldwide, nearly 7 million people die annually from cardiovascular disease. That’s a lot of people.

Learn how to care about your heart – it is going to take you where you want to go in life. By considering a few very important tips and practicing them consistently, you can actually help to make your heart young and happy:

• If you want your heart to be strong, you have to exercise it.

• Make sure to eat an assortment of healthy foods and avoid foods high in bad fats, such as saturated fats and trans fats. Foods that are high in bad fats make the heart work less efficiently.

• Consume a minimum of five servings of vegetables and fruit daily. Vegetables and fruit are full of essential vitamins and minerals, fiber, carbohydrates, and phytochemicals.

• Refrain from sugary soft drinks and fruit drinks. Excessive sugar contributes to obesity which effects heart health.

• Don’t smoke. Because it can damage the heart and blood vessels.

Supplements for healthy heart formula:

• fish oil (omega 3) in a ratio of 2:1 of EPA & DHA has been shown to be ideal for heart health
• CoEnzyme Q10: take 30 mg (in soft gel) daily  helps create blood levels and energy.  Also support liver kidneys health and every cell in your body.
• Vitamin B complex: helps maintain a healthy heart in addition to maintaining homocysteine levels that are already in normal range.
• Garlic is also good for your heart.  Nurture your heart with  significant levels of allicin,  a key component of garlic.

Immune System Vitamins

With all kinds of flu going on around us, from Swine flu to the flu of the season,  millions and millions of people are lining up to get their yearly doses of flu shots.  To me, strengthening and maintaining oneself optimal immune system is the best way to avoid any flu.

There are vitamins and supplements you can take on a regular basis to achieve this goal.  In fact, all the antioxidant vitamins such as Vitamin A, vitamin C, and Vitamin E are all good for a strong immune system.

• Vitamin A is a fat-soluble vitamin which is stored primarily in the liver. Vitamin A is available in two forms:  retinol, which is found in animal products and beta carotene, which your body converts into vitamin A.  Vitamin A is present in liver, cod liver oil, carrots, and sweet potatoes. Retinol is found in meat, fish, eggs and dairy products. Beta carotene is present in orange and yellow fruits and vegetables and dark, leafy greens. Beta carotene is a powerful antioxidant that neutralizes free radicals – molecules that damage healthy cells – decreasing the immune system and other health conditions.  Multi Carotene is a good source in supplement form.
  
• vitamin C is also known as ascorbic acid. It is a powerful antioxidant in the body. vitamin C is a water-soluble essential vitamin that is quickly lost from your body, so daily intake is very important.  Vitamin C rich fruits and vegetables are black currants, green pepper, mangoes, citrus, cabbage, tomatoes, and potatoes.  The body utilizes vitamin C in the immune system by maintaining activity of the white blood cells. Water, cooking, heat and light all reduce the levels of the vitamin C available in food sources. Vegetables begin to lose vitamin C as soon as they are cut.  Taking supplement from a good source of Vitamin C might be a healthy idea. Smokers, those who consume alcohol regularly, people taking medications regularly, and people who suffer from stress regularly all may benefit from taking adequate or slightly higher than daily recommendations of vitamin C.
• Vitamin E is fat-soluble,  only stored in your body for a short period of time, making regular intake is essential.  Vitamin E is a powerful antioxidant that helps decrease the effects of free radicals, which may damage cells and decrease the immune function. Food sources for vitamin E: Wheat germ oil, sunflower oil, sunflower seeds, almonds, pine nuts, peanut butter, sweet potato, asparagus, spinach, and avocado.  But they are readily destroyed by heat processing (deep-fat frying) and through oxidation.  Natural E Complete is a all-natural, all-vegetarian blend supplement with nine forms of vitamin E found in nature.

Take charge of your own health.  Prepare your body to fight a good fight and win over any flu or cold by taking care of your immune system, regularly.