Know Your Sunscreen!

Posted by CK in health, summer, sunscreen

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The sun is finally here and shining and I’m sure most of us are planning on spending A LOT of time outside this summer (I know I am!!!). However, I’ve started to feel like the sun has been getting stronger and stronger, meaning more protection is needed. As we now have more and more information about the harmful rays of the sun, it’s important that we practice safe measures in order to avoid dangerous health issues such as burns and, you know, skin cancer.

So sunscreen is key to be able to play in the sun all day without deteriorating into a puny dried grape. However, who TRULY knows the meaning of SPF levels? I’ve heard all kinds of different things about it and I’m here now to shed some light on the whole shebang.

Sunscreens

Before we try and clarify SPF levels, it’s important to note what to avoid and what to have in a good sunscreen lotion. According to a CNN Health article which warns about the potential harmful ingredients of some sunscreens, they warn that your sunscreen:

• Should not contain Retinyl Palminate, a toxic ingredient that may increase the risk of skin cancer when exposed to the sun;
• Should not contain Oxybenzone, a toxic ingredient that can cause hormone disruption, which leads to cell damage and ultimate skin cancer;
• Should not be higher that an SPF 50. (we’ll see why later);
• Should be labelled “broad spectrum”, which means it protects against both UVA and UVB (Ultra Violet rays that cause Aging and Burning); and
• Should be a lotion. Lotions ensure that your skin is evenly protected, as opposed to sprays.

Always apply sunscreen after you’ve been in the water (even if your sunscreen is waterproof) or after extensive sweating.

Top 3 recommended sunscreens

1. La Roche-Posay Antherios Sunscreen (40$). Yes, it is an expensive product, but it’ll work wonders for you!

2. L’Oreal Ombrelle Complete (27$).

3. Coppertone Sensitive Skin (14$). This is for sure the cheapest option. If you can’t find this type exactly, make sure you check the ingredients on the bottle to match the criteria above. Not all Coppertone sunscreens are actually good for your skin.

If you’re not sure about the sunscreen you’re purchasing, you can check their health risks here:

http://breakingnews.ewg.org/2012sunscreen/about-the-sunscreens/

http://www.goodguide.com/

SPF

The Sun Protection Factor (SPF) can be really confusing, especially when you’re standing in the sunscreen isle and you’re trying to figure out which one is best for you.

First off, it’s important to know that SPF only protects against UVB, which is why it’s important that your sunscreen be labelled broad spectrum.

Second, all SPFs have much of the same protection against UVB:

SPF 15 = 93%

SPF 30 = 97%

SPF 50 = 98%

SPF 100+ = 99%

So you can see that purchasing a product beyond SPF 50 is essentially useless and only costs you more money because the protection is the same. So why purchase different SPF levels? It all depends on your skin tone. If it usually takes you about 20 minutes to start getting a sunburn, then an SPF 15 will cover you 15 times longer, so 300 minutes (5 hours).  However, the sun breaks down the ingredients in the sunscreen that protect your skin and most people don’t put nearly as much, so their skin isn’t actually protected for the full amount of time. In fact, we should be applying about the size of a shot glass of lotion every two hours to ensure continued protection.

You can follow this table to see which SPF you should be using according to your skin tone (source):

1. Always burns, never tans = SPF 25 or higher

2. Burns easily, tans eventually = SPF 15

3. Sometimes burns, tans slowly = SPF 15

4. Occasionally burns, tans well = SPF 8

5. Hardly ever burns, tans well = SPF 6

6. Never burns = SPF 2

Note that it is always recommended to use a minimum of SPF 15, no matter your skin tone.

Important Factors to Remember

1. Don't forget that reflection will intensify UV exposure (source):

Water - 5% to 7%

Grass - 2.5% to 3%

Sand - 20% to 30%

Snow and Ice - 80% to 90% (no, sunscreen is NOT only for summer days)

2. Always check the UV index of the day on your local weather website. Once the risk is high, make sure to bump up your SPF by a level to ensure longer protection since it would take a shorter time for your skin to burn.
3. Here are other steps that Health Canada recommends you take to protect against UV exposure:
1. If possible, avoid being in the sun between 11:00 a.m. and 4:00 p.m.
2. Look for shade, stay under a tree, or use an umbrella.
3. During outdoor activities, wear sunglasses to protect your eyes. When the UV index is three or higher, you should also wear protective clothing and a large-brimmed hat.
4. Remember to apply sunscreen to all exposed areas of your skin.

Have fun in the sun and most importantly, be safe!! J

Be Fit, Eat Right, Think Well, Go Green

Posted by CK in health, review, wellness

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Thanks to a fabulous deal, Amanda and I attended the 6th annual Health and Wellness Expo at the Shenkmen Arts Center in Orleans last week end.

Founded by Dr. Nathalie Beauchamp and Deborah MacDonald, the Expo brought together over 50 exhibitors to present local products and services related to health and wellness, such as the new Moksha Yoga in Orleans and Pantry Plus, a local health food store located on St-Joseph boulevard. Plus, various speakers discussed different facets of health and wellness throughout the day, such as Eating the Smart Way and Take Control of Your Hormones. They surely had something for everyone to enjoy!

It all sounded fabulous prior to our attendence, so we were quite excited to see what the event was all about! We mostly hoped to learn more about the various services offered around wellness and pick up a few samples (let's be honest here). Actually, not only were we able to pick up Dr. Beauchamp's book Wellness on the Go and get an amazing deal at her chiropractic clinic, but we also received a FREE box of Kellog's Corn Flakes!

Having been to the Shenkman for different kinds of events, I was a little reluctant about the location. I was curious to see how they would fit all their kioks (and the great amount of people who showed up) in a relatively small space. Having said that, they did a great job at spreading the kioks over the two floors, while leaving enough room for visitors to enjoy every one of them. The Ritchcraft theatre however was a little too small to accomodate the numerous audience members wanting to attend the very interesting seminars.

Amanda and I attended 2 seminars: Lianne Laing - Staying Healthy Even if You Are Busy (you can follow her on twitter for more tips!) and Dr. Nathalie Beauchamp - Take Control Of Your Hormones. Both seminars were very useful to provide important information about health and wellness. Here are few tips we picked up over the course of the day:

Lianne Laing speaking with Dr. Beauchamp about her
morning show spot, "Today's the Day"

1. At some point during your exercise routine, it's going to become important to have someone push you to your limits. It's easy for your body to remember the exercise you put it through, so your regular routine won't always cut it. A coach or a trainer can help you take your routine one step further.
2. Fruit should be the first thing you eat in the morning since they don't let the sugars from your upcoming meals sit in your body, and the fruit nutrients will actually get absorbed better. This means eating it before your other breakfast items.
3. Do not deprive yourself of the foods you love that make life happy. Simply eat them in moderation.
4. Rules to live by: "Do not pray for an easy life, pray to be a strong person"
5. Take care of yourself first. That way, you have the energy and the strength to take care of others.
6. "Take good care of your body, it's the only place you have to live." 
7. If you find yourself feeling too busy or too tired to go to the gym once you gotten home from work, try going directly from the job to the gym. Also, make sure to pack your bags the night before, so it's that much easier to get there.
8. Eat 5 grams of protein every morning for optimum health
9. Love the beef but watching your health? Grass-fed beef contains less saturated fat than grain-fed will, so try buying organic. 
10. Still too busy for the gym? Are you focussing on keeping your kids active, but slacking off in your own physical activity as a result? Instead of staying for your child's full practice or activity, take half the time to go for a brisk walk outside, or around the complex. Or, take turns with other parents in watching the kids, so you can alternate who gets a quick sweat on, and who fills in the cheering section.

We really would've liked to partake in the film viewing of Forks Over Knives but our busy lives unfortunately had to take over.

All in all, it's an event I'd recommend for those who are looking to start a healthy lifestyle but aren't sure where to start. Great tips, great discoveries, and great times! (Some pretty good samples too...thanks ginger people :) )