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February 23, 2017 by Victoria Santalesa

The Relationship Between Age and Weight

“Boy, he (she) got fat!” Definitely not the nicest thing to think about another person, but most probably a thought that has occurred to us at one time or another. Whether it was the girlfriend you used to sip wine coolers and eat endless amounts of Funyuns with, or the formerly gaunt singer of the eighties heavy metal band that you used to rock out to, age and weight seem to have a funny way of catching up to us at the same time. As if one of the two isn’t bad enough.

However, one just needs to look at aging supermodels, like Heidi Klum and Christie Brinkley to know that age and weight do not have to come as a package deal. Let’s take a closer look at the age/weight relationship and see if the two can be mutually exclusive.

Studies
As you age, the composition of your body changes. Metabolism and hormonal levels alter, impacting the degree and speed of fat accumulation. Generally, the greatest body weight is found in males and females in the 50-59 age group, and declines gradually after you hit 60. In the mid-seventies weight tends to increase again, followed by a small drop off.

A study of runners, ages 18-50 found that in the below 30 age group, most runners were moderately overweight, nearly 30% of the 45 to 49 age group exceeded their recommended weight.

Men Vs. Women
It seems that in the battle of the sexes, weight gain in regard to age is not exempt. Although the male sex is more likely to be overweight, women are more prone to obesity. Problem spots also differ. Whereas women tend to add on pounds on the hips and thighs before menopause, whereas the midsection is the more commonly problematic for men.

Women exercising

Weight Charts
According to most weight charts, the recommended weight for a woman of 5’6″ is between 117 and 143 pounds. A male of 5’11 has a recommended weight of 155 to 189 pounds. However, weight charts are usually broken down by height and gender without consideration for age, a factor you might want to consider in the evaluation of your weight and your weight loss goals.

Weight Loss Strategies
Although there is a correlation between age and weight gain, the good news is, it is believed that regular workouts can prevent the added pounds that can result from aging. However, it may get a little tougher. As you age, your body loses muscle, which means that you tend to burn fewer calories, which means you may want to increase your activity level. For example, you may want to extend a 30-minute workout to 40 minutes over time. Also, keep in mind that weight training plays a key role in muscle development and is directly related to the number of calories burned, and should be a key consideration in designing your workout routine.

Your diet is another important thing to consider as you age. The junk food and sugar that you metabolized so easily in your younger years will become more problematic as your metabolism slows. Keep your intake of calories at a moderate level and try to include vegetables, fruits, yogurt, and fish in your diet.

How do you keep active as you age? You’re looking especially young!

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February 22, 2017 by Victoria Santalesa

Your Chicken Should Be Antibiotic Free

The dating world can be scary these days. Everyone is looking to have Fun Ways To Move Morefun, but when it comes to starting long term relationships, you need to know some vital information about your partner’s past. After all, if your going to be putting parts of a person’s body into your body, you need to know where those body parts have been. The same can be said of your chicken. If that chicken is going to be in your mouth and stomach, you should know a little about this chicken, especially whether of not this chicken is antibiotic free. Why? Read on to find out.

Harmful to Human Health
The use of antibiotic on farm animals have been amped up in recent years. Fifteen to seventeen million pounds go the drug are freely administered on a yearly basis. The goal of this is not only to keep animal healthy in general, but also to prevent sickness in animals raised in unsanitary conditions. The results have been anything but healthful. The overuse of antibiotics has resulted in the evolution of antibiotic resistant bacteria strains, superbugs, if you will, and, since poultry products usually carry more than one bacterial strain, it is becoming more likely the meat you buy is contaminated.

In fact, a recent study from the Environmental working group found that 81% of ground turkey, 69% of pork chops, 55 % of ground beef, and 39% of chicken wings and thighs are tainted with antibiotic-resistant strains of bacteria like E. coli and salmonella.

Add to that the fact that the antibiotics used to treat chicken are similar to those that are used on humans and the threat to public health increases. Dr. Glenn Morris says that humans who ingest the resistant bacteria may not respond to antibiotic treatment. The risk for children is higher due to less mature immune systems.

Happy hens

Government Response
It would not be an exaggeration to say our government’s response to this danger was underwhelming. In 2013, the FDA declared a “voluntary strategy” asking that drug companies limit the amount of antibiotics in animal feed. While the association released a statement acknowledging the use of antimicrobial drugs as “an important health concern,” and recommended “judicious use of the drugs, the call carries no penalty for failure to comply and is open to ambiguous interpretation.

Antibiotic Chicken
Despite the weak response from the FDA, consumers can be proactive in avoiding the consumption of contaminated chicken. A 2012 Consumer Reports studies found antibiotic free products at 119 stores, including, Whole Foods, and Trader Joe’s. The “no antibiotics” chickens were reasonably priced and, in some cases, actually cost less than the average price of chicken breasts nation-wide. Panera Bread is a leading restaurant in the increasing availability of antibiotic-free products, including chicken, pork. and turkeys, a trend that we will hopefully be seeing more of in the near future. Until then, you can keep yourself informed at RealTimeFarms.com.

What are you doing to avoid eating unhealthy foods? Let us know! We want to hear your recommendations and suggestions!

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February 21, 2017 by Victoria Santalesa

Updated Advice For Eating Fish While Pregnant

Fans of Lucille Ball may remember episodes of “I Love Lucy” in which Lucy was pregnant with “Little Ricky.” One such episode played on the stereotypical craving of the pregnant women, with Lucy sending Ricky out in the middle of the night to find a store that makes a papaya milkshake, sardines to mix in and a pickle to dip in the concoction. The episode ends with Lucy switching the recipe to sardines with pistachio ice cream and hot fudge. (Take that, Ben and Jerry.) Apparently, Lucille Ball never ate sardines again.

Over the years, there has been a lot of debate about the sagacity of eating fish while pregnant. Recently the Federal government has issued new advice that may have made Lucy think twice before she gave up on the sardines.

New Findings
You may be familiar with the guidelines issued by the FDA recommending maximum amounts of fish that pregnant and breastfeeding women should consume, but you may not be aware, that the groups are now promoting a minimum amount as well. Apparently, new scientific findings uncovered evidence that the importance of pregnant and breastfeeding women and young children eating appropriate amounts of fish needs to be underscored.

According to Stephen Ostroff, MD, and acting chief scientist for the FDA, “Emerging science now tells us that limiting or avoiding fish during pregnancy and early childhood can mean missing out on important nutrients that can have a positive impact on growth and development as well as on our general health.”

Woman on sofa

How Much Is Enough?
An FDA analysis of over 1,000 women revealed that 21% ate no fish in the previous month and that those who did ate far less than is recommended by the Dietary Guidelines for Americans. The updated draft recommends that pregnant women eat between 8-12 ounces per week of a variety of low-mercury fish for healthy fetal development.

Nancy Stoner, the EPA’s acting administrator for the Office of Water says, “Eating fish with lower levels of mercury provides numerous health and dietary benefits. This updated advice will help pregnant women and mothers make informed decisions about the right amount and right kinds of fish to eat during important times in their lives and their children’s lives.”

What Kind Of Fish Is Best? Worst?
Included in the draft is advice cautioning breastfeeding and pregnant women against fish known to contain high mercury levels. Such fish include swordfish, shark, king mackerel, and tilefish from the Gulf of Mexico. The women are also advised to limit consumption of white tuna to 6 ounces a week. Less mercurial and recommended options include pollock, salmon, shrimp, canned light tuna, catfish, cod, and tialpia. Women are also instructed to follow fish advisories from local authorities, if available. If such information is not available, women are advised to limit intake of fish to 6 ounces a week for themselves and 1 to 3 ounces for children.

What do you think about the new guidelines? Let us know! Do you know something we don’t?

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February 18, 2017 by Victoria Santalesa

Kickstart Your Heart With These Cardio Staples

There is such a variety of exercise tapes available today, it is sometimes difficult to determine which ones are meant to be taken seriously. Since Joanna Rohrback created a sensation with her much spoofed “Prancercise” video, the health conscious public has been confused by an assortment of bizarre aerobic tapes ranging from the “Dixie Carter Country Hiphop Workout” to the “Japanese Poodle Workout” to the “Exorcise” video. With all this insanity, it is sometimes hard to define what is meant by cardiovascular exercise.

Cardiovascular exercises are so called because they improve the function of the heart, build muscle mass, and enhance consumption and transportation of oxygen. They also strengthen bones, increase joint support and improve cholesterol. The Centers for Disease Control and Prevention recommends a weekly exercise routine consisting of 2 and a half hours of moderate cardiovascular activity or 75 minutes of more vigorous cardio per week. Here are some tried and true examples of cardiovascular staples to help kickstart your health.

In the Gym
The elliptical trainer, which features footpads that require a pedaling motion to operate. is one of the most comprehensive pieces of gym equipment for cardiovascular activity. This, along with the stairclimber and the treadmill, provide their users with opportunities to build endurance and lung capacity while toning the lower body and burning fat.
If instructed gym classes are more your speed, spinning, exercise dancing, and water aerobics are all challenging options. Looking for something more traditional? Step aerobics are an age old way to work the lower body, while jumping rope provides for full body workout, sharpening coordination and boosting lateral movement.

Couple running

Walking and Running
You can burn 180 calories by speed walking at moderate intensity for 30 minutes, while running can double that number. Although body weight can affect the number of calories burned while running, speed has little to do with cardiovascular benefits. Therefore, you can enjoy perks of lower blood pressure, decreased risk of heart attack, and increased lung capacity while still working at a relatively low intensity. However, more vigorous activity has the added benefits of greater calorie melts and metabolism boosts which can last for days after working out.

Sports
If you enjoy competitive sports, racquetball is considered the most heart healthy sport and can burn more than 400 calories in the course of a vigorous 30 minute game. Rowing, skiing and climbing follow hot on its heels, turning in similar figures. Swimming weighs in at a whopping 500 calorie burn in thirty minutes and is known to stimulate circulation, increase endurance and flexibility, and provide stress relief, while strengthening the heart.

Indoor and Outdoor Activities
Biking can be done outdoors or from the comfort of your home and can burn up to 500 calories in a period of 30 minutes. A hilly terrain can increase resistance outdoors for an even greater calorie burn and an increased test of stamina, while stationary bikes include manual intensity adjustments. Equipment free cardio options include unweighted squad, jumping jacks, lunges and squat jumps.

How do you like to kickstart your workout? Let us know how you get your 2 1/2 hours in. We love to hear it!

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February 16, 2017 by Victoria Santalesa

Triggers For Cool Weather Pain

You may have heard the expression, “kill the messenger,” and indeed that may have been what you wanted to do when, on Groundhog’s Day, this year, the prognosticating rodent came out of his whole and saw his shadow, predicting six more weeks of winter. As American columnist and author, Bill Vaughn once said, “The groundhog is like most other prophets, it delivers its prediction and then disappears.”

Although many of us have our own reasons to wish for the early end of winter weather, it is especially understandable for those of us who suffer from cold weather pain. However, if you are included in this number, there may be some precautions you can take before you go on a bloodthirsty hunt for old Punxsutawney Phil. Here are some common triggers of cool weather discomfort you may be able to avoid.

Winter Air
The two main sources for skin hydration are healthy fats and moisture from the air. However, when the air gets dry, there is less moisture for the lips and skin to absorb, which can lead to chapping and flaking. Lip licking can exacerbate the problem and lead to cold sores and dehydrated skin can crack and even bleed, leading to possible infection.

Barbara Doty, MD and family physician says, “Develop the habit of caring for your skin on a daily basis. Have easy access to lip balm, use a good moisturizer, and avoid excessive use of soap.”

Woman shovelling snow

Shoveling Snow
According to the American Journal of Emergency Medicine, about 11,500 people are treated for snow shoveling injuries yearly, and the wetter the snow, the heavier it is. Sandra Fryhofer, MD explains, “Shoveling puts strain on your heart. If you have heart problem get someone else to do it.”

However, even if your heart is in good condition, you need to take precautions. Fryhofer suggests waterproof shoes and an ergonomically designed shovel, which is lightweight and has a curved shaft to help keep your back straight when you use it, Dr. Doty advises that you, “Pick up smaller portions of snow for less weight per shovel.” It is also best to use your legs rather than your back to lift and to shovel in both directions, rather than in one, to avoid strain.

Dark Days
Headaches are signs of seasonal affective disorders. According to Laura Knobel, MD, changes in barometric pressure can trigger migraines and less sunlight can cause a vitamin D deficiency, which has been linked to an increase of headaches in the winter and fall.

“If headaches are due to lack of sun,” says Dr. Knobel, “natural spectrum lights can make a big difference for some people.” She also suggests using garden grow lights to grow indoor plants as a relief from winter blues, adding, “Seeing the seedlings grow can give you hope that spring is on its way.”

Woman coughing

Dehydration
Dehydration is a problem in winter as well as summer. Not drinking enough water can make you achy because it prevents the body from processing waste products efficiently.

Try to maintain a healthy water intake by sticking to plain water rather than warm caffeinated drinks, like black and green tea or water. Dr, Doty warns against caffeinated beverages, “which are diuretics,” and leave bodies at a hydration deficit.

Colds
Of course one of the biggest causes of winter pain is the common cold, or flu, and the dry air can make it worse. Doty says, “In winter, nasal passages get plugged more easily, and with a lot more mucus, it can get irritated down in the back of your throat, which means you can’t clear it as well.” To avoid sickness, get your annual flu shot if you haven’t already and try natural remedies and get plenty of rest to soothe symptoms.

Are you thinking of throwing rocks at the groundhog? If so, we want to hear from you. What are your most common cold weather pain triggers and how do you avoid them? Let us know!

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February 14, 2017 by Victoria Santalesa

Add These Bodyweight Exercises To Your Routine

If you are a stunt enthusiast, you may have seen 25- year- old Scott Walker execute a handstand complete with leg extension on the edge of a 40 -foot high -rise in Shanghai without the use of a harness of safety gear. Likewise for the unnamed, but in no way less impressive YouTube star who demonstrated his skills by supporting his body weight with one hand on the edge of a Hong Kong skyscraper or perhaps you viewed the daring young man who showed off his penchant for body curls from a pole located 65 stories above the ground.

Body weight exercises are often celebrated for their ability to be done almost anywhere without the use of equipment. However, some take the interpretation of anywhere more literally than others. If you are one of the many who prefer your workout a little more down to earth, here are some exercises you can add to your routine without the risk of vertigo.

Bridge
Start in a sit -up position with hands behind the ears. Place palms downward with fingers pointed toward the legs. Push with the back and arm muscles until the body forms a lowercase ‘n’ shape with the spine convex and the limbs straight. You can increase the difficulty by entering the exercise from a standing position and gradually bending backward into the bridge.

4-Count Bodybuilder
Count 1: Drop to a squat from a standing position. Place hands on the floor. Count 2: Thrust legs back into push up position. Count 3: Return legs to squat position. Count 4: Return to standing position.

Woman doing seated dip

Seated Dip
Begin with feet on the floor, legs outstretched and hands placed on a level surface between waist and knee height. Straighten arms with shoulders above the hands and then lower the body until the arms are bent at a 90 -degree angle. Raise body into starting position.

L-sit
Sit in L- position, with the upper body perpendicular to the ground and the legs out straight and parallel to the ground. Place the hands beside the gluteus. Then use the arms and hands to push the entire body, legs included, upwards off the ground with the legs remaining parallel, creating isometric tension.

Lunge
Stand on a flat surface. Step forward with one leg and bend down until the knee is bent at a 90-degree angle. Bend the back knee so that it almost touches the ground. Return to the starting position by pushing back with front leg and stepping back to bring both feet together.

Rocking Chair
Begin in fully extended plank or push up position. Push body forward six to ten inches, keeping arms straight and then returning to the starting position.

Woman doing lunges outdoors

Shove Offs
Stand in front of an elevated surface with a ledge sturdy enough to bear your weight. Tilt your body forward with your hands and arms extended, holding your back and legs straight. Allow your body to continue to fall forward until you catch your weight on the elevated surface with your palms down and arms bent. Extend arms to push body into upright position.

Dive bomber
Place feet on ground a few inches apart, holding legs straight. Bend over at the waist, placing hands on the ground a few feet in front of the toes so that body forms an inverted ‘v.’ Swing chest and shoulders down in an arc so the chest almost touches the ground. The shoulders and head should be curved in as high an arc as possible, fully arching back, keeping head face forward with pelvis a few inches off the ground. Reverse the motion with shoulders and chest moving through the hands until the body is back at its starting point with arms in line with the back.

What body weight exercises do you do in unusual, or not so unusual places? Let us know how you stay in such great shape. We want to know!

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February 11, 2017 by Victoria Santalesa

The Health Benefits of An Avocado A Day

According to the story of Adam and Eve, the corruption of the first couple occurs when the members eat an apple. For this, they are banished from the Garden of Eden. Eve is punished with the pain of childbirth, Adam receives a death oracle. That must have been some apple! Of course, the apple is an extremely praiseworthy fruit and one hopes it was worth the price Adam and Eve paid for having eaten it, but if the first humans were willing to risk lifelong punishment over an apple, one can only wonder what they would have been willing to risk if it had been an avocado.

It has been said that happiness is an avocado, and this may well be an absolute truth. After all, what else is actually good for you and tastes like creamy magical natural butter improved tenfold? You don’t need a reason to eat an avocado a day, but just in case you want to hear some, let’s look at a some of the health benefits of avocado.

Avocados Are Nutrient-Rich
Also known as the alligator pear, avocados contain 20 different vitamins and minerals, including vitamins C, K, B5, B6, E, potassium, and folate. A single serving provides 2 grams of protein and 15 grams of healthy fats, and, although the avocado has 9 grams of carbohydrates, 7 of those come from fiber. This makes for 2 “net” carbs, qualifying avocados as low-carb. They are also sodium and cholesterol-free and low in saturated fats.

Avocados Lower Cholesterol And Triglyceride Levels
Tests done on human participants reveal that avocados can significantly reduce cholesterol levels, lowering LDL (bad) cholesterol by up to 22% and increasing HDL cholesterol by as much as 11%, while reducing blood triglycerides by as much as 20%. In addition, one such study showed that the inclusion of avocado in a low-fat diet lead to improvements in the all over cholesterol profile.

Woman presenting avocado

People Who Eat Avocados Are Healthier
According to an analysis of over 17,00 participants, people who ate avocados had a higher nutrient intake than those who did not. They were half as prone to metabolic syndrome, a well-known risk factor for diabetes and heart disease. Avocado eaters had a lower BMI, maintained lower body weights and had less belly fat from those who abstained.

Avocados Help You Absorb Nutrients
Some nutrients, such as vitamins A, D, E and K and antioxidants like carotenoids are fat soluble. That means that they need to be combined with fat in order for them to be moved them from the digestive tract and into the body. How can this be done? Studies show that including avocado or avocado oil in your meal can increase the absorption of antioxidants by 2.6 to 15 times.

Avocados Protect Your Eyes
Avocados contain lutein and zeaxanthin, which are vital nutrients for eye health and have been found in studies to significantly reduce the risk of macular degeneration and cataracts.

Avocados Help You Lose Weight
A study was done involving two groups of people, one of which was instructed to eat a meal containing avocado, the other of which was not. Polling results showed the former group reporting 23% greater satisfaction of appetite and a 28% lowered desire to eat within the next 5 hours than the avocado deprived. Avocados are also low in carbs and high in fiber, two attributes commonly associated with general weight loss.

So, what are you waiting for? Unlock the guac! Let us know your favorite avocado recipes and your favorite ways to get in your daily avocado!

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February 9, 2017 by Victoria Santalesa

Stress Free Ways To Cut Calories

You know something is big when it gets its own nickname. When Jennifer Lopez became JLo, it was Illuminati confirmed. When Ben and Jennifer united to form Bennifer, the star power was undeniable, and when hunger joined anger to make hanger, you know it wasn’t just a figment of the imagination. Hanger is real. It even has its own meme.

Why do we get hangry? As time passes after you eat, your blood glucose level starts to drop and, if it falls fast enough, your brain perceives it as a life-threatening emergency. Hence the reason you flipped over your desk at work after you were told your lunch hour would be a bit late. So what do you do when you’re trying to cut calories, but want to maintain your cool while doing it? Relax, there are some stress-free ways to diet.

Guilt
If you find yourself going on a major guilt trip every time you sneak that extra cookie, you may have unrealistic goals. If your diet involves cutting your favorite food completely out of your menu or losing 5 pounds a month, you’ve set the bar too high and are giving yourself a greater chance of failure. Clinical psychologist Marlene Schwartz, PhD advises dieters to go easy on themselves. Focus on small goals that will increase your chance of success, like taking a walk during lunch time. According to Schwartz, “Research shows that the more you believe you can lose weight the more likely you are to actually do it.”

Stressed businesswoman

Stress
If your stress levels are through the roof, you might seek some support. A recent study conducted by Ashton University in England showed that dieters who did not have the social support of an organized group showed higher stress-hormone levels than those who belonged to an assigned weight-loss program.

While commercial programs, such as Weight Watchers can help lend a communal feeling to the dieting process. a John Hopkins University study showed that participation in church-based exercise and nutrition programs are just as likely to succeed. The friends you already have can be your biggest cheerleaders. According to Beth Casey Gold, RD, when recruiting your buddies, “emphasize how important it is to you to make these lifestyle changes, then offer specific examples of what kind of encouragement will help and what won’t.” Stress positive reinforcement over negative remarks for best results.

Anger
If you find yourself lashing out at the family, it may be due to a significant cut in carbs, a side effect known by experts as the “Atkin’s Attitude.” “Your body need carbs to produce serotonin, the neurotransmitter in your brain that regulates mood, emotion, sleep, and appetite.” informs Judith Wurtman, PhD and director of Women’s Health at MIT. The quick anger fix? Grab a healthy high carb snack like popcorn or whole grain toast. Try to get at least 130 grams of carbs per day to maintain optimal brain function, according to the National Academy of Sciences’ Food and Nutrition Board.

Temptation
In constructing your diet, focus on long-term changes, rather than short-term deprivation. If you commit to eating nothing but celery and carrots each day, you are probably dieting with an end in sight. Schwartz suggests that you, “gradually incorporate small changes that you’ll stick with for life. Try swapping one unhealthy food out for a healthier one rather than completely depriving yourself. You’ll be less likely to succumb to temptation.

How do you handle hanger? Let us know what works for you. We love to hear your thoughts and suggestions.

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February 7, 2017 by Victoria Santalesa

Exercise Keeps Couples Together

When you think of things you want to do with your new partner, sweating like a pig in the gym is probably not on the top of your list. In fact, you probably would prefer to have your partner believe that you don’t work out at all, and that you’re just genetically flawless. After all, most of us would prefer to spare our potential love interests the less than attractive image of an ungraceful attempt to straighten our legs over our heads.

However, if the two of you are thinking of taking things to the next level with, eventually, you will have to reveal the fact that you do not possess a metabolism that allows you to eat like a horse while looking like a supermodel, and neither does your partner. In fact, you might even find yourselves adding exercise to your list of bonding activities. Here are some reasons you might want to include your significant other in your workout routine.

You’ll increase Your Happiness As A Couple
Studies show that couple who join in participation of physical activity, report greater satisfaction in their relationship. (Aron, Norman, Aron, and Heyman, 2000.) After all, exercise has positive effects, why not share them? According to a 2004 study, the physiological arousal of the activity, rather than the challenge, is conducive to attraction. Date night at the gym, anyone?

Improve Your Workouts
It is a long-held psychological belief that the mere presence of another person can affect your ability to accomplish an activity. A 1983 Bond and Titus study, shows that another person’s company can improve speed and energy output. However, if you are grappling with a new activity, you may want to leave your partner home, as they may hinder your ability to deal with more challenging tasks.

Couple running outdoors

Make Your Partner Fall For You
Exercise brings on the same symptoms as physiological arousal- accelerated pulse, shortness of breath, sweaty hands. It’s little wonder people tend to mistake physical arousal for romantic attraction. (Duton and Aron, 1974) Let’s call this a happy mistake, shall we?

Make It Easier To Achieve Fitness Goals
When your partner cares about your fitness, it makes it easier for you to care about yours. A 2013 study of couples showed that husbands who care about staying in shape are more likely to engage in physical activity when their wives offer supportive comments. (Skoyen, Blank, Corkery, and Butler.) Although joint participation in physical activity offers perfect context for such support, studies caution against heavy reliance on a partner when it comes to achieving personal fitness goals. According to Fitzsimons and Finkel, “outsourcing” mental effort needed to maintain fitness goal can decrease your own.

Strengthen Your Emotional Bond
Working out together can help you to coordinate with one another. You may notice you’re matching running paces or lifting weights in rhythm. This leads to “nonverbal mimicry.” (Stel and Vonk, 2010) Nonverbal mimicry helps partners become more attuned emotionally with one another and report feelings of ‘”bonding” with each other. Good for both of you individually and communally!

Tell us how you and your partner bond over workouts! We love to be inspired!

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February 6, 2017 by Victoria Santalesa

Sun Protection: Shade Vs. Sunblock

Sunblock talks a pretty good game. You may have heard of SPFs as high as 75, melt- in sunscreens, continuous sun comfort sprays and even melanin-inducing sunblocks and screens. But how can you be sure that all your sunscreen is really working? Did you apply enough? Did you miss any spots? It’s enough to make you think you’re better off just using your own methods of avoiding sun exposure, like just staying in the shade. Of course, the shade is a good option, it definitely cuts down on direct sunlight, but is it a better alternative than sunblock? Here are some things you should know before you give up on sun lotions altogether.

Shade
According to the National Skin Cancer foundation, the guideline is, if you can see the sunlight, seek the shade; but know that not all shade is created equally. You can spend hours in the shade and still receive quite a good amount of sun exposure. Indirect UV light is radiation that has been scattered in the atmosphere and bounced back by UV reflective surfaces, like sand and concrete. As a result, most of the UV light we get sitting under an umbrella or tree is indirect. Only when we are in deep shade, meaning we are unable to see the sky, can we be assured of complete protection.

Hats
Even if you wear a hat, you may only be getting minimal sun protection, especially on your neck, nose, and ears. Hats with all around broad brims angled downward provide the most comprehensive sun protection. Research shows that wearing a broad brimmed hat will provide sunblock protection comparable to a sunblock with and SPF of 5 for the nose, ears and neck, while baseball caps may offer the same for the nose, but little for the other parts of the face, like the cheeks and chin.

Umbrella

Umbrellas
Unless your umbrella is very large, their UV protection is relatively low. Although the SPF of an umbrella can range for 3-106, the amount of UV light under the umbrella can be as high as 84% of that in direct sun. In other words, because so much UV light is reflected under the umbrella from the water, sand, and sky, an umbrella on the beach offers very little protection against the sun.

Trees
If you are looking to a tree to defend you from the sun, look for ones with large, rather than sparse spreads of foliage, and, if possible, choose a tree located near other trees or buildings and note factors that may decrease the amount of protection, such as reflective surfaces. Also note that the same tree will give less protection in the early and late parts of the day, when the diffuse UV rates are higher, than it will at midday, when the sun is directly overhead. Similarly, trees offer better protection on a sunny day than on a cloudy one, when indirect sunlight is greater.

Other Elements
Because you are never guaranteed full UV protection from shade alone, it is important to employ a comprehensive program for sun protection, including wearing clothing made of dark or bright colored tightly woven threads, hats, and sunglasses, and regularly using a sunscreen with an SPF of 15 or more. Be aware of sunscreens claiming higher than an SPF over 30. According to dermatologist James Spencer, an SPF 15 product will block approximately 94% of UV rays, while an SPF 30 blocks about 97%: and SPF 45 blocks about 98% and, “after that, it just gets silly.”

What do you think? Do you swear by your parasols or can you trust your sunblock? Let us know!

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