Tips For Fun In The Summer Sun!
Everyone knows that the sun can have harmful effects such as premature aging, skin cancer and cataracts, but how many of us know what’s what when it comes to sun protection products for ourselves and our children? In this guide we explain the options available as well as the best ways to use them to enjoy the sun safely.
1. The first thing you should be aware of is that no sun protection product provides 100% protection from the sun. The best way to protect yourself from the harmful effects is to cover up with clothing. This is especially true for children and those with fairs skin. You should wear a hat and sunglasses whenever it’s possible to do so. Choose a hat with a rim of approx 3″ all the way round rather than a baseball cap as these leave your ears and neck exposed. Wear sunglasses to protect your eyes, ensuring that the ones you choose block UV light.
2. Know what you’re buying- Did you know that sunscreen and sun block are not the same. A sunscreen is a product which offers a Sun Protection Factor (SPF) of 15 or less, whereas a Sun block has an SPF of 30 or over. Choose a type that suits you and that you find easy to apply. Some people prefer sprays, others favour sun-creams: use whatever works for you.
3. The SPF does not, contrary to popular belief, indicate the strength of the SPF but instead refers to the theoretical period of exposure during which the product will provide protection. For example SPF 15 would mean that you burn 15 times slower than you would without applying the product.
4. Buy the highest SPF that’s available especially if you will be outside during the hottest part of the day (10am-4pm), or are fair-skinned. A SPF 15 sunscreen will give you between 94-95 percent UVB coverage; SPF 28 increases coverage to approx 96 percent.
5. Ensure that you buy sunscreen labelled as “broad spectrum” protecting against UVA (ultraviolet-A) and UVB (ultraviolet-B) rays. High levels of Ultraviolet radiation have been linked to an increased risk of cancers such as basal-cell carcinoma and malignant melanoma.
6. Choose a waterproof product if you will be going for a swim or likely to work up a sweat! Warning: No sunscreen is totally waterproof, so make sure you re-apply it often, following the instructions on the product packaging.
7. Don’t wait until you get to the beach to apply your sun protection as many products are not effective until about 20-30 minutes after application.
8. Apply liberally. Like many people you probably don’t apply enough sun cream. You should use about the same amount as in a shot glass (1oz or about 30ml) to cover your whole body. It’s best to apply in light layers working the product well in. This leaves you skin well protected without making it excessively oily.
9. If you have oily skin and suffer with breakouts you can buy non-comedogenic (non pore-clogging) products. There are also other specialist products for people with sensitive skin etc so it’s worth shopping around for a product that works well for you.
10. Make sure that you apply plenty of sunscreen to the most exposed areas such as your face, ears and nose, back of the neck and arms. Thoroughly apply the product to any area that will be exposed to the sun. That said, you should apply sunscreen to areas underneath your clothing too as the average t-shirt actually provides little in the way of sun protection -around 4-10 SPF!.
11. Don’t forget your lips! Buy a lip balm with a SPF of 15+ and remember that this will need to be re-applied also.
12. Remember that it’s possible to get sunburn even on a cloudy day if you are outside for a long period so always take sun-protection with you when you are going out for the day.
13. Ok. Final tips. You should protect yourself as much as possible by combining everything you’ve just learned:
- Stay out of the sun as much as possible during the hottest part of the day (between 10am-4pm)
- Cover up with clothing, a hat and sunglasses
- Apply plenty of sun-protection and re-apply regularly
- Limit the time you spend in the sun, and therefore your overall exposure to harmful UV rays.
Stretch for Softball
Warming up before a softball game can prevent injuries and soreness. It’s important to note that you must warm up completely, stretching every muscle group that will be used during the game. Remember that good posture gives you the maximum benefit from any stretch. Your shoulders should be aligned, your back straight, and your head forward with the chin level and eyes facing forward.
Read on to learn how to stretch for softball.
- Working the hips, lower back, and outside of the thigh, lie flat on your back with arms at the sides. Bend the right leg, and cross it over the straight lef leg at a 90-degree angle. Place your left hand on the right knee and extend the right arm straight on the ground. Gently pull into the stretch. Hold for 10 seconds and repeat with the other leg.
- To work the back, hips and ribs, sit on the floor with legs extended straight out and together. Lift the right leg and cross it over the left leg, tucking the foot next to the knee, flatfooted on the ground. Slip the right elbow on the left side of the right knee. Gently stretch your ribs, back and hips using the leverage from the right arm on the knee. Hold for five seconds and repeat on the other side.
- To stretch the groin, sit on the ground with legs criss-crossed. With a straight back, place the hands on the knees and gently press the down. Hold for five seconds, release and repeat 10 times.
- To stretch the hamstrings, stand with your legs together, arms at the side. Cross the right foot over the left foot and bend forward, dropping the arms to the floor. Hold for five seconds. Perform 10 repetitions.
- To stretch the quadriceps, stand with your hand against a wall for balance. Bend one leg and grasp the ankle with your hand. Extend the hip by pulling the ankle as close to the butt as possible. Hold for five seconds and release. Complete 10 reps.
- To stretch the arms, standing with a straight back, extend the right arm diagonal across the body at shoulder height. The arm should be parallel to the ground. Place the left hand on the right elbow and gently pull into the stretch. Hold for five seconds, release and perform 10 reps. Repeat for the other leg. Next, lift the arm, pointing the elbow straight up and drop your hand behind your hand. Take your free hand and gently press on the elbow. Hold for 10 seconds and repeat on the other side.
- To warm up the Achilles tendon, stand an arm length away from a wall. Stretch your arms out straight and step forward with one leg. Firmly plant that front foot. Slowly bend the arms to half way, feeling the stretch along the back of the ankle. Don’t bounce and make sure to retain a straight back. Hold for five seconds and perform 10 reps on each leg.
Tips & Warnings
- Softball is one of those sports with a lot of injuries, especially to the hamstrings. Make sure you complete a full warm up before each game.
- Never stretch to the point of pain.
- Never bounce during stretching. It’s best to perform gentle, measured movements during every stretch
Weekly Healthy Recipe
Yield: 24 mini pizzettes
In a large, heavy skillet, heat the oil over low heat. Add the onions, salt, pepper, herbs de Provence, and sugar. Stir to combine. Continue cooking over very low heat, stirring occasionally, until the onions are caramelized and dark golden brown, about 45 minutes to 1 hour.
Preheat the oven to 475 degrees F.
Roll out the pizza dough into a 1/4-inch-thick round. Using the cookie cutter, cut out 24 dough circles. Arrange the circles on a large heavy baking sheet. Place a small spoonful of the caramelized onions on each dough circle. Top with a small amount of goat cheese. Bake until golden and bubbly, about 10 minutes.
While still hot, top each pizzette with a piece of prosciutto. Arrange on a serving platter and garnish with sprigs of parsley or rosemary. Serve immediately.
SERVINGS: 24 (PER PIZZETTE); Calories: 91; Total Fat 4 grams; Saturated Fat: 1 grams; Protein: 3 grams; Total carbohydrates: 11 grams; Sugar: 2 grams Fiber: 0.5 grams; Cholesterol: 6 milligrams; Sodium: 334 milligrams
| Four Ways to Avoid Injury While Doing Yard WorkBy: Barb Berggoetz
Springtime gardening can be relaxing and therapeutic – all that digging, planting and working in the soil and enjoying the outdoors. But it also can be backbreaking and exhausting. “Yard work can be considered another great form of exercise,” says Dr. Stephen Ritter, of Methodist Sports Medicine/The Orthopedic Specialists. “But, with any physical activity, it’s important to warm up and stretch your muscles. Just as you are susceptible to back injuries when lifting weights, you also can be prone to back sprains when weeding your garden, mowing your lawn or raking leaves,” he says.
So, if you’re an avid gardener, here are tips to keep your back healthy:
Warm up before yard work: Take time to walk around outside to prepare your muscles for moving, lifting, digging or bending. Stretch back muscles by leaning forward carefully to touch your toes. For a seated back stretch, lean forward from your hips and reach for the floor and hold. A 5- to 10-minute warm-up for your back muscles will help prevent strains or soreness later.
Lift heavy loads properly: Always bend your knees and use your legs to lift your body up. Instead of reaching forward to move a heavy object, walk to it and lift it straight up off the ground by bending your knees and keeping your spine upright.
Avoid bending over a lot: Kneeling is always better than bending over for long periods. Try knee pads to protect your knees from dirt or soreness. If you’re weeding, try sitting on a bucket to keep your body at an angle to support your back. If you’re shoveling, place the tool directly in front of you, parallel to your hip bones.
Don’t overdo it: Avoid straining muscles by rotating tasks to avoid repetitive movements. After 15 minutes of raking, change to pruning or mowing. Space out gardening tasks over several days.
|Weekly Healthy RecipeEscarole With Pancetta Yield: 4 servings
Cook 3 tablespoons diced pancetta in a skillet until crisp; drain on paper towels. Add 2 tablespoons olive oil and 4 smashed garlic cloves to the skillet; cook 1 minute. Add 1 head chopped escarole and cook, tossing, until wilted, about 5 minutes. Add the pancetta and season with pepper.
Total Fat: 10
Saturated Fat: 2 grams
Protein: 4 grams
Total carbohydrates: 5 grams
Sugar: 0 gram
Fiber: 4 grams
Cholesterol: 9 milligrams
Sodium: 224 milligrams
Photograph by Antonis Achilleos
Exercise for People Who Sit at a Computer
Sitting at a computer all day can be taxing on your eyes, neck, shoulders and back. Neglecting muscle aches and eye strain can lead to repetitive stress injuries and may take a toll on your eyesight. Prevent work-related complications by performing exercises right at your computer desk and by taking frequent breaks throughout the day.
Relaxation exercises can relieve the tension in your neck, shoulders, arms and back. The simple act of relaxation can also help you refocus after hours of sitting at the computer screen. Put your elbows on your desk or computer table so that your arms are in the air and your palms are facing up. Lean your head into your arms, allowing your body weight to settle into your hands. Your eyebrows should rest on the bottom of your palms, and your forehead should be pressed against your fingers. Practice deep breathing during this relaxation exercise by taking slow, calculated breaths in through your nose. Hold each breath for a couple of seconds before exhaling through your mouth. Fifteen to 30 seconds of relaxation exercises every couple of hours can be beneficial. You can also massage your brow bone, cheekbones, eyelids and temples after relaxation exercises to loosen tense muscles in your face.
Eye strain is a particular concern of people who sit at a computer for many hours at a stretch. Whether you use the computer for work or play, your eyes can become tired and sore with prolonged use. A simple eye exercise that can prevent eye strain is referred to as the “20 rule,” according to MayoClinic.com. For every 20 minutes you are working at the computer, avert your eyes to a focal point 20 feet away from you. Hold the object in your sight for 20 seconds.
Neck and Shoulders
Ease the aching in your neck and shoulders by performing exercises at your computer or in your desk chair. Tilt your neck down toward one shoulder, hold for five seconds and straighten up to your normal position. Repeat the exercise with the other shoulder, and continue the cycle until you have completed five to 10 repetitions on each side. Roll your shoulders forward and backward five times each, and shrug up and down several times to loosen your shoulders. Perform these exercises as often as needed to reduce the tension in your muscles. Reduce the risk of hurting your neck and shoulders during computer work by ensuring that your monitor is at the right height for your body. The top of your computer screen should be at eye level so you don’t have to crane your neck as you work or play.
Arms and Hands
Keep your arms and fingers limber while sitting at the computer to prevent muscle cramps and possible repetitive strain injuries such as carpal tunnel syndrome. Lay your arm flat on the desk with your palm up, and touch each finger to your thumb, one at a time. Perform wrist bends while your palm is face up. Bend your wrist so that your fingers point toward the sky and continue to bend your wrist as far as you can toward your elbow. Turn your arm over so your hand is palm down and form a fist. Alternate between making a fist and spreading your fingers out wide to stretch your hand and fingers.
Your back can become sore and tight from sitting at a computer desk for long stretches of time. Walk around for a few minutes every hour or more often if needed. Perform back bends right at the computer by bending over in your chair and touching your toes for five seconds. Get out of your chair and perform squats, an exercise in which you bend deeply from the knee while keeping your back straight. Squats can help relieve tension in your upper back and shoulders.
- University of Maryland Environmental Safety: Exercises for the Desk-Bound
- Carnegie Mellon Environmental Health and Safety: Desk Exercises
- MayoClinic; Eyestrain Prevention; July 2010
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Dr. Jeremy J Welch is a bellevue chiropractor his mission is to serve the patient in such a way to provide hope, encouragement, and education for attaining a higher quality of life. Dr. Jeremy Welch graduated from Life Chiropractic College West in 2001. His other degrees include Bellevue Community College. Memberships: WSCA, Life Chiropractic College West Alumni Association Honors: Premier Chiropratic’s Chiropractor of the year award 2004, Premier Chiropractic chiropractor of the year award 2006, Premier chiropractor of the year award 2005, Talk of The Town 2009 & 2010.
Living in seattle with the rain forecasted daily should be enough to give Vitamin D a try!
Dr. Jeremy Welch’s mission is to serve the patient in such a way to provide hope, encouragement, and education for attaining a higher quality of life. To find out more about the services he offers visit http://purechiropracticcenter.com/about-us/services-and-techniques/