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What Sunscreen Should I Use?

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Summer is just around the corner, so it is important to keep your skin protected while you are outside. Applying the right amount and type of sunscreen can help you stay protected from UV rays. Here we will discuss what sunscreen works for you and just how much you need to apply.

Chemical or Physical Sunscreen?

There are two main types of sunscreen: physical and chemical. In physical sunscreens, it contains the active ingredients titanium dioxide and zinc oxide. These sunscreens are referred to as “mineral” sunscreens, protecting you by sitting on top of your skin and deflecting the sun’s rays. 

The ingredients in chemical sunscreen contain oxybenzone, avobenzene, and homosalate work by absorbing the sun’s rays. 

Both are equally effective, according to Adam Friedman, MD, a dermatologist at the George Washington University School of Medicine in Washington D.C. Physical sunscreens tend to last slightly longer when exposed to direct UV light and rarely cause burning or irritation, compared to chemical sunscreens. Newer micronized versions of physical blockers can leave a whitish cast on the skin, and they rub off more quickly than chemical sunscreens. 

If you choose chemical sunscreen, make sure to buy one with at least three sunscreen ingredients to limit irritation. You can pick a sunscreen that contains both physical and chemical blockers. However, there’s no research that this sunscreen is any more effective. According to Dr. Friedman, people “have the advantage of hitting UV rays at every level,” 

How much to apply?

Organizations like the Skin Cancer Foundation and the American Academy of Dermatology (AAD) recommend applying a full ounce of sunscreen to your body. Research shows most people only apply a quarter to half of that amount and are not getting the protection they need. The Skin Cancer Foundation recommends using anywhere from a quarter to a half of a sunscreen bottle for a long day at the beach.

Water-resistance is a crucial component to look for when shopping for sunscreen. If the sunscreen says it is water-resistant on the label, you still need to reapply sunscreen every time you get out of the pool or the ocean to keep your skin protected. 

Look for 30 SPF

Sun protection factor or SPF measures a sunscreen’s ability to prevent UVB rays from damaging your skin. As recommended by the AAD, wearing an SPF of at least 30 , which blocks 97 percent of the sun’s UVB rays, would be sufficient. An SPF of 50 blocks 98 percent, and though it may not seem like a huge difference, a small amount can have a significant impact, particularly if you have other risk factors.

Make sure to reapply your sunscreen at least every two hours, perhaps more often, depending on your skin type, and always after swimming or sweating. When buying sunscreen, it’s also important to make sure that the label says “broad-spectrum.” This means that it also protects against UVA rays, which have been linked to skin cancer

Don’t just rely on sunscreen sunglasses are also important to keep your eyes protected from Wear sunglasses that block 99 to 100 percent of both UVA and UVB light. This information can be found on the label on your sunglasses. A hat with at least a 3-inch brim can block as much as half of all UVB rays from your delicate eye area, according to the Skin Cancer Foundation.

Sources:

  1. https://www.sharecare.com/health/choosing-right-sunscreen/article/how-choose-best-sunscreen-you

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Covid-19

Getting Back Into Shape After Quarantine

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California has officially begun reopening businesses, including gyms, bars, and retail stores. The gym is the long-awaited reopening for those who can finally use athletic equipment rather than relying on bodyweight exercises to stay in shape.

The motivation to stay active during quarantine is quite difficult trying to use garages or bedrooms as a personal gym without any equipment or legroom available. As gyms reopen, it may be a little intimidating getting back into shape, and you may be wondering how to ease back into your gym routine safely.

Keep in mind that your level of progression is widely based on your total time off, and your level of fitness before it. If you start by placing a high demand on your body, you risk the possibility of injury and a quick regression backward. Being extremely sore the next day does not indicate a quality workout. Here is an outline to guide and help you ease back into your workout without losing motivation or risking injury.

1. Start with Flexibility Workouts

Your first progressive step should be to incorporate a couple of days of flexibility workouts to increase blood flow and circulation while supporting range of motion and joint mobility. Developing flexibility is one of the most overlooked protocols of fitness routines, and building these protocols early on will allow your body to properly readjust to the new demands that will be placed on it. Signing up or participating in a beginner yoga class or videos you can do at home to increase flexibility and build strength. Choose 10 to 15 stretches, performing each flexibility movement for up to one minute. 

2. Add Easy Cardio

The next step is integrating light cardiorespiratory workouts after a couple of stretching or yoga sessions. An excellent way to start is a brisk 20-minute outdoor walk that will revitalize your mind and get your body moving again. Other options you can include in your workout, such as low impact HIIT workout (high-intensity interval training) for beginners. Machines you can use at your gyms include treadmills, ellipticals, and stationary bikes are great indoor options. If you had a well-established fitness base before a month-long break, your first week might consist of light jogging instead of walking.

3. Start Strength Training

After your first week of flexibility and light cardio, start to incorporate strength workouts into your routine by trying gentle strength training workout for getting back into the gym. The time apart from the gym most likely involved a fair amount of sitting that causes weakness in your posterior chain, which refers to all the muscles on the backside of the body from your head down to your heels. These particular muscles are essential for basic everyday movement and keep your spine upright when at the desk. That is why incorporating exercises that improve your posture, develop core strength, and activate muscles throughout your glutes and hamstrings are essential. 

Exercises like squats, lunges, bridges, TRX hamstring curls, stability ball mobility, and core work will help activate these muscles. Bodyweight workouts are ideal for working these muscles and establish a safe transition back into your fitness regimen, and you can work within your fitness level. 

4. Begin your workout with a proper warm-up and end with a good cool-down

It is important to begin your workout with a proper warm-up that prepares your body for the increase in activity, and a cool-down helps your heart rate return to normal resting rate. Don’t jump into any physical activity without easing into it. Muscles that have not been accustomed to strenuous activity for a while, and will experience some form of DOMS (delayed onset muscle soreness), which means you will be tight and achy for 24-72 hours after your workout. You may also experience this when you work out regularly but up to your intensity. With a proper cool-down session, you can help some of the soreness you could experience the day following your workout. 

5. And spend a few minutes stretching.

Stretching is an important dynamic when getting back into your fitness routine to help loosen those tight muscles before starting your workouts. After your workout, its good to release that muscle tension

6. Focus on your form

When you’re getting back into your regular routine, quality will always trump quantity. Maintaining proper form will help target and work your muscles without straining or overexerting yourself. Take your time to focus on your form, breathing, and control. This is extremely important because proper technique and form are crucial to help prevent injury

7. Don’t skip rest days!

Don’t jump into working out a six-days-a-week workout routine too soon. Recovery is a big part of being active. When you don’t take a day off, your body doesn’t get to take the necessary time to replenish your muscles. Rest days are vital to long-term wellness, and the lifestyle you are recreating for yourself now should consist of frequency. Promoting recovery is a good way to build habits of your workouts without leading to a sprain or strain delaying your workout and fitness routines. 

8. Listen to your body

Your body will let you know when it is working hard, but learning the difference between hurts-so-good and hurts-not-so-good will save you a trip to the doctor’s office. If something feels uncomfortable or causes you pain, stop doing whatever is causing your body to feel that way. There is a not-so-fine line between muscle discomfort from a good workout, and pain lets you know something’s not right. Be attentive to your body to help you progress through your workouts safely. 

Slowly easing your way to recreating your fitness regimen will help you stay consistent and achieve your fitness goals. It’s important to remember we are all on our fitness journey, so take your time and stay motivated!

Sources:

  1. https://wordofhealth.com/2020/05/05/gov-newsom-announces-california-to-begin-reopening-at-end-of-this-week/
  2. https://wordofhealth.com/2019/05/09/a-brief-guide-to-injury-prevention/
  3. https://www.shape.com/fitness/how-get-back-working-out
  4. https://www.self.com/story/heres-exactly-how-to-ease-back-into-working-out
  5. https://www.shape.com/fitness/tips/what-is-posterior-chain-exercises

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Lifestyle

7 Health Benefits of Roller Skating

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Some businesses are gearing up for reopening amid the coronavirus pandemic. Though not all industries, including gyms, are sure when they will reopen their doors to the public, most people are finding new ways of staying in shape at home. One at-home workout you can try is roller skating that has proven to be an effective workout with substantial health benefits. According to the Roller Skating Association International, it works every muscle in your body and can burn anywhere from 350 to 600 calories per hour.  Here are seven benefits of roller skating to achieve your fitness goals.

1.Balance and Coordination

Since balance is necessary for skating, you’ll learn and master the techniques needed to improve your form. Roller skating improves your balance by using your lower-back and abdominal muscles to roll forwards and backward. Skating requires you to maintain a steady core to stay upright, which is the perfect method for a better balance.

2.Heart Healthy

Roller skating, inline skating, and rollerblading help strengthen the heart, according to The American Heart Association roller sports is a valid form of aerobic exercise. Participating in moderate roller skating will raise the average skater’s heart rate from 140-160 beats a minute. You can increase your heart rate dramatically to about 180 beats per minute.

3.Diabetes Management

The American Diabetes Association recommends two types of physical activity to manage and prevent diabetes, such as strength training and aerobic exercise, both of which are in skating and rollerblading. Roller skating is an excellent example of aerobic exercise, which helps your body use and manage insulin better. Roller skating strengthens the heart and bones, decreases blood glucose levels, relieves stress, and improves cholesterol levels. 

4.Strength Training

In terms of health benefits, roller skating is equivalent to jogging by reducing body fat and leg strength development. Roller skating helps develop strength and building muscle. Roller skating works the legs and glutes as you power through movement and works your arms and core as you balance your body during the movement. Stronger muscles and improved coordination work together to help prevent injuries and keep you active.

5.Easy on the Joints

Running and walking can cause pressure on joints like the knees, and could potentially cause permanent injury. All disciplines of skating are low-impact and are easy on your joints. When roller skating, there’s a fluid motion instead of jerky movements present in running, walking, aerobics, and dancing. Fluid movement in inline skating and roller skating decreases the chances of sustaining joint damage. According to a study conducted at the University of Massachusetts, in-line skating causes less than 50 percent of the impact shock to joints compared to running.

6.Burning Calories

According to MayoClinic.com, a 160-lb a person can burn 913 calories rollerblading at an average pace for one hour. Within that same hour, someone who is 200 lbs. will burn 1,138 calories and someone who is 240-lb. can burn 1,363 calories.

7.No Rink Required 

You don’t need a gym to go roller skating, all you need is a pair of skates, and you’re all set. Many people enjoy roller skating in a rink with others, but is not required and can be done outside on the street, on a paved trail, anywhere with a smooth, steady surface.

Staying active while at home is essential to help relieve stress during quarantine and improve your overall physical health. Before you engage in any physical activity, make sure you stretch and warm-up to prevent injury.

Sources: 

  1. skateland.net/pdf/skate_heart.pdf
  2. https://cdn.ymaws.com/www.ilparks.org/resource/resmgr/healthy_lifestyles/August_10.pdf
  3. https://www.rollerskatedad.com/10-amazing-health-benefits-roller-skating/#.XtfH_55KiEt
  4. https://wordofhealth.com/2020/03/31/5-ways-to-relieve-stress-during-a-pandemic/

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Digital Health

5 Apps For a Good Night’s Sleep

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Getting quality sleep will play a vital role in how you feel when you are awake throughout the day. Sleep is essential for various aspects of brain function, including cognition, concentration, productivity, and performance. Here are five apps that can help you get a good night’s sleep and track your sleeping schedule. 

Noisli

With Noisli, you can choose from different sounds like thunder, wind, and white noise to create a personal sleep soundtrack to help you fall asleep. You can create a combo of sounds you love and can save in the app for future use. Make sure to keep your phone plugged-in if you keep your phone on overnight to hear your soothing sleep soundtrack.

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Pzizz

The Pzizz app can set a timer for a sleep session, and the app plays soothing dreamscape, including a combo of music, voiceovers, and sound effects. The app also has an option to set up a built-in alarm to wake up. For more advanced features, you’ll need to upgrade to choose different sounds. 


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Slumber 

Slumber offers a mixture of experiences to help you fall asleep, whether it’s meditation focused, bedtime story series, or sounds of a warm jacuzzi. There are background noises to choose from like rain or the ocean and can play for up to 10 hours after the track finishes. Each week there are new sleep-inducing stories and meditations you can choose from. You can listen to them all if you upgrade to the premium version.

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Sleep Cycle

If you want to understand how you slept, the Sleep Cycle app can help you achieve your sleep goals. It tracks your sleep patterns and offers tips to improve your sleep. The app also has an alarm clock that kindly wakes you up when you’re in your lightest sleep phase, waking you up feeling rejuvenated. It’s important to remember that no sleep tracker is 100% accurate. If you are still struggling to sleep you should consult with your primary care physician or dedicated sleep specialist.

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10% Happier

10% Happier offers a wide range of meditations, including ones for sleep that span from three minutes to 45 minutes to ease your mind and fall right to sleep. There are also meditation exercises with a variety of genres and the option to message a coach for additional support.

Link to Source

Mobile and web applications are making it accessible for people to help support their mental health, finding a healthcare physician, prescription delivery, and much more. 

Sources: 

  1. https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#3.-Good-sleep-can-improve-concentration-and-productivity
  2. https://www.noisli.com/apps
  3. https://www.goodhousekeeping.com/health/wellness/g26963663/best-sleep-apps/
  4. https://apps.apple.com/us/app/pzizz-sleep-nap-focus/id915664862
  5. https://slumber.fm/about
  6. https://www.sleepcycle.com/
  7. https://www.tenpercent.com/
  8. https://wordofhealth.com/2020/04/11/5-apps-to-help-support-your-mental-health-during-an-epidemic/
  9. https://wordofhealth.com/2020/03/25/finding-accessible-healthcare-during-a-pandemic/
  10. https://wordofhealth.com/2020/04/18/5-apps-for-prescription-delivery/

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