Fitness is Fun - July 2009

HEALTH AND WELLNESS WITH MARJIE:

Marjie Gilliam is a Corporate Advocate and columnist for the President's Challenge. Marjie is an internationally syndicated fitness columnist and freelance journalist, and has authored thousands of articles devoted to health and wellness. Occasionally we will be featuring one of her articles.

Sun Protection!

According to the American Cancer Society, the fastest growing cancer in the United States is skin cancer. Affecting one in five Americans, skin cancer can be deadly, making it very important to minimize risk.

For the majority of healthy adults, it isn't necessary or practical to try to totally avoid the sun. Sunlight helps your body to make vitamin D, important for good health, motivates us to be more active, and boosts mood. However, only a very small amount of time in the sun is needed to produce Vitamin D, often, as little as 10 to 15 minutes daily.

Simple steps that you take each day to limit UV ray exposure include:

Dressing properly. Although covering up doesn't block out all UV rays, the most protective clothing is that which covers the most skin, such as long-sleeved shirts and long pants. Darker colors typically give greater protection than lighter colors and dry fabric is generally more protective than when it gets wet. The more tightly woven the fabric, the less UV rays can penetrate. Some fabrics are specially manufactured with coatings designed to help absorb UV rays and should be labeled as such, listing UPF (ultraviolet protection factor) rating. The higher the UPF, the more protection from UV rays.

Wear a hat with a brim wide enough to protect and choose sunglassesthat block99% to 100% of UVA and UVB radiation. Although the baseball cap is a popular choice for summer, it does not protect back of the neck or the ears, making these areas common sites for skin cancers to develop.

Apply a sunscreen with an SPF (sun protection factor) of 15 or higher. Keep in mind that SPF relates only to protection from UVB rays because currently there is no standard system for measuring UVA protection. To protect against both UVA and UVB radiation, look for sunscreen products that are labeled as "broad-spectrum".

Many people make the mistake of initially putting on sunscreen after they are already in the sun. However, it is best to apply a generous amount (about 1 ounce or a palm full) to dry skin about 20 to 30 minutes before going out. Most manufacturers suggest re-applying at least every 2 hours, and more often if perspiring or in the water. Waterproof products are available as are water resistant sunscreens, just be sure to follow all manufacturers' instructions.

UV rays are most intense during the middle of the day, usually between the hours of 10 am and 4 pm. If you are unsure about the sun's intensity, take the shadow test: If your shadow is shorter than you, the sun's rays are the strongest, plan activities out of the sun during these times. If you must be outdoors, protect your skin.

Many people still opt for regular use tanning beds, mistakenly believing they are harmless. The truth is that tanning lamps give out UVA, and frequently UVB rays, which just as with the sun, can cause serious long-term skin damage with repeated use, prompting most health experts to advise against their use.

Sunless tanning products are a safer and popular choice for many who want the look of a tan without skin damage. Dermatologists warn that self tanners do not block out the suns harmful rays, and so, choose products that either contain an SPF 15 or higher, or apply a separate sunscreen. Self tanner formulas have been refined over the years and now produce the only tanning option recommended by the American Academy of Dermatology.