Sunscreen Myths

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From Medical News Today

  1. Sunscreen is not always necessary

Many people believe that sunscreen is only necessary when their entire body is exposed to sunlight, such as when at the pool or swimming in the ocean. Ultraviolet light is still harmful to exposed skin, no matter how much of it is exposed.

 

Some people also believe that sunscreen is not necessary on cloudy days because the sun does not feel as strong as usual. The truth is that anytime the body is exposed to light from the sun, it is exposed to UV rays, even if it is an overcast day.

 

The lower arms and face are common areas to leave exposed throughout the day, which may increase their risk of sun damage. It is best to cover the exposed skin with sunscreen and consider other protective methods, such as wearing a hat.

 

  1. Sunscreen will prevent the body from absorbing vitamin D

Vitamin D is a vital nutrient for human health, and the body makes it easily through exposure to UV rays. Sunscreen, however, blocks UV rays. So, in theory, using sunscreen 100 percent of the time would prevent a person from getting the proper levels of vitamin D.

 

However, sunlight can penetrate clothing, sunscreens lose their effectiveness over time, and it is likely a person will forget to put sunscreen on every time they see the sun.

 

Many scientists and dermatologists suggest that just 5 to 30 minutes of sun exposure per day can create the proper amount of vitamin D in the body.

 

  1. Sunscreen causes health problems

This myth comes from an older study done on oxybenzone, one of the active ingredients in many sunscreens. Rats exposed to oxybenzone experienced serious negative side effects.

 

However, as a research letter posted to Archives of Dermatology points out, the levels of exposure this study reached to produce health problems in the rats were extremely high.

 

Their calculations demonstrated that these results were unattainable in humans, even those who use sunscreen regularly and liberally.

 

The researchers noted that after 40 years of oxybenzone being an ingredient in sunscreens, there are no published studies that demonstrate toxic effects in humans caused by absorbed oxybenzone.

 

  1. People with dark skin do not need sunscreen

People with dark skin are still at risk of sunburn and skin damage. Taking precautions, such as wearing sunscreen, is always recommended regardless of skin color.

Some people believe that those with more melanin in their skin do not need to use sunscreen. This is because melanin acts to diffuse UVB rays and may protect against sunburns, to some extent.

 

While people with darker skin are more protected from the sun, they should still use a full spectrum sunscreen. UVA damage is not blocked by melanin in the same way and can lead to premature skin aging and wrinkles.

 

Melanin will also not protect the skin from extreme sun exposure, such as spending long hours in the sun unprotected. People with darker skin are also not protected against skin cancer.

 

One study noted that skin cancer survival rates were lowest in people with darker skin, including African-Americans, Asian-Americans, Native Americans, and Pacific Islanders. These results indicated a need for better screening and awareness of the risk of skin cancer.

 

  1. Tanning beds provide a protective base tan

Some people believe that they should use tanning beds to get a quick tan before summer comes, or before exposing themselves to a lot of sun, such as when on vacation.

 

Tanning beds use high concentrations of UVA light to darken the skin quickly, whereas the sun includes both UVA and UVB light.

 

Exposing the body to high levels of UVA light from a tanning bed creates a temporary tan that will do very little to protect the skin from sun exposure and sunburns caused by UVB light.

 

  1. Makeup is enough to protect the face

While it is true that makeup may provide a little protection from the sun, it is not much and is not a replacement for a good sunscreen.

 

Makeup should be seen as an additional layer of protection, not the only layer of protection.

 

  1. Sunscreen works better than covering up

It can be tempting to think that a layer of sunscreen makes the body invincible to the sun. Many people who wear sunscreen believe this allows them to stay protected throughout the day, even if much of the skin is exposed.

 

The truth is, covering up the skin is much better protection than sunscreen. A long-brimmed hat and clothing will protect the skin better than any sunscreen.

 

  1. You cannot tan while wearing sunscreen

Sunscreen will protect the skin from most light rays, but some will still reach the skin. This means it is still possible to get a tan while wearing sunscreen.

Sunscreen helps protect against UVA and UVB rays, but it may not protect the body completely. It is still possible to get a tan while using sunscreen, even when someone applies it multiple times throughout the day.

 

A tan is the body’s natural protective response to UV exposure. To avoid a tan, it is best to apply sunscreen and cover up with a hat and long clothing.

 

  1. All sunscreen is the same

There is a common misconception that all sunscreen is roughly the same and will do the same job. There are a variety of ingredients in sunscreens, however, and they may protect against different levels of sun exposure.

 

Active ingredients such as titanium dioxide, zinc oxide, and ecamsule are often used to filter out UVA and UVB rays. There are also chemical blockers, such as avobenzone. These ingredients all block the sun in different ways.

 

Using a full spectrum sunscreen is important because it will protect the skin against the largest range of UV light.

 

The other important consideration is the sun protection factor (SPF). The United States Food & Drug Administration (FDA) recommend regularly applying a sunscreen with an SPF of 15 or higher, even on cloudy days.

 

  1. One application of sunscreen lasts all day

Many people think that sunscreen will last all day after just one application. In reality, sunscreen breaks down in the light and loses its effectiveness over a short period of time.

 

People should apply sunscreen every 2 to 4 hours, at least.

 

  1. Sunscreen is waterproof

Sunscreen labeled as water-resistant or sweat-resistant, or marketed as sunscreen for sports, may appear to be waterproof. Unfortunately, this is an overstatement of what sunscreen can do.

 

No sunscreen product can be 100 percent waterproof. People must always reapply water-resistant sunscreens after water exposure. Allow sunscreen to settle on the skin for at least 10 to 15 minutes before going in the water.

 

  1. Sunscreen never expires

Contrary to common belief, sunscreen naturally expires. The active ingredients can break down over time, and using expired sunblock may leave the skin unprotected.

 

Outlook

Understanding the truth about these myths can help people use sunscreen effectively.

 

Instructions for each sunscreen can vary, and people should follow the instructions on the packaging for maximum protection. Proper use of sunscreen can help guard against skin damage and sunburn.

 

Dr. Birken’s office offers a highly effective sunscreen called Intellishade – for more info, contact Erin@drbirken.com

Tips for Better Sleep

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From the New York Times

Set a wake-up time, not a go-to-sleep time.

If you go to bed at wildly different times — 10 p.m. one night, 1 a.m. the next, along with unpredictable wake times — “you’re mini-jet lagging yourself,” said Ilene Rosen, an associate professor of medicine at the University of Pennsylvania.

But it can be hard to set your bedtime. Instead, try a regular morning alarm. That will train you to feel tired at the same time each night — about eight hours before you’re set to wake up.

 

Charge your phone across the room.

You’ve heard it a thousand times: Don’t use your phone before you sleep. Blue light is bad! But still, every night, we scroll.

One tactic: Charge your phone across the room, where you can’t reach it without getting out of bed.

Or, if you use your phone’s alarm to wake up, consider buying a physical clock. That removes another excuse to have your phone within reach!

 

Limit how you use your bedroom.

You want to associate rest and comfort with it, not deadlines and “per my last email.” Ideally, only use your bed for sleep or sex.

 

Go for a cooler cocoon.

We often associate “cozy” with “warm,” but a colder room is better for sound sleep. Dr. Alon Y. Avidan, Director of the Sleep Disorders Center at U.C.L.A., recommends keeping the room close to 65 degrees and using a cooling pillow.

Don’t drink close to bedtime.

If you’re going to drink with dinner, stop after the first course. Enjoy the wine, and give your body a few hours to metabolize it before your head hits the pillow.

Our body temperature drops as we fall asleep, which stimulates natural melatonin, a hormone that controls the sleep-wake cycle. Taking a warm bath an hour or two before bed can also help achieve this natural cooling effect, he said.

How to Reduce the Ghrelin, The Hunger Hormone

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From Medical News Today

Follow a healthy diet

People’s ghrelin levels tend to increase when on a diet and not eating enough calories. Avoiding an empty stomach and eating a nutrient-rich diet may help limit ghrelin secretion.

According to the Dietary Guidelines for Americans, 2020–2025, the main elements that make up a healthy dietary pattern include:

Vegetables of all types

Fruits, especially whole fruit

Grains, at least which half are whole grains

Low fat dairy

Lean protein

Oils, such as olive oil and those naturally occurring in nuts and fatty fish

Some foods may also decrease ghrelin levels. In one older study, researchers discovered that fiber-rich foods could reduce ghrelin levels.

Another study looked at 21 men who were either given a bagel or eggs for breakfast. The group who ate eggs for breakfast had decreased ghrelin levels than those who ate bagels.

 

Get adequate sleep

Poor sleep patterns are tied to increased ghrelin levels and decreased leptin levels, leading to increased appetite and hunger. For better sleep, aim to get a minimum of 7 hours of sleep in a 24-hour period.

 

Eat more protein

Consuming high protein meals and snacks can help promote satiety and reduce ghrelin levels. In fact, many meal-related studies have shown significant reductions in hunger and increased fullness following high protein meals.

Researchers suggest getting between 1.2-1.6 grams of protein per kilogram of body weight per day or 25–30% of daily calories to promote weight management and appetite suppression. Most people can follow a high protein diet by eating chicken breast, beans, lentils, low fat dairy, and shellfish.

 

Limit stress

Although removing stress altogether is near impossible, studies show that high levels of chronic stress can lead to elevated ghrelin levels. In addition to signaling hunger, ghrelin may affect brain function. The exact mechanism remains unclear, and mixed findings make it difficult to draw conclusions about ghrelin’s role in stress.

Some animal studies suggest it may reduce anxiety and have antidepressant-like properties, while other studies suggest it may promote these behaviors.

Regular physical activity, adequate sleep, and practicing yoga or meditation can help minimize stress.

 

Exercise

Research surrounding the effect of exercise on ghrelin levels remains conflicting. In one 2021 review, researchers found that acute exercise suppresses ghrelin production. However, they also found that long-term exercise programs may have the opposite effect and increase ghrelin production.

The exact mechanism behind these effects remains unclear, but researchers believe it is likely due to elevated blood flow redistribution and weight loss from exercise.

 

Summary

Ghrelin is a hormone that has many functions in the human body. These include regulating the appetite, controlling insulin, and improving cardiovascular health.

 

A person requires ghrelin to regulate various bodily processes. However, some people may wish to reduce the amount in their body because doing this may suppress the appetite, resulting in a person eating less.

 

Those who wish to reduce ghrelin levels in their body naturally may consider reducing their intake of fructose, exercising, and attempting to minimize their stress levels.

Sarcopenia: Losing Muscle with Aging

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From The New York Times

“Sarcopenia can be considered for muscle what osteoporosis is to bone,” Dr. John E. Morley, geriatrician at Saint Louis University School of Medicine, wrote in the journal Family Practice. He pointed out that up to 13 percent of people in their 60s and as many as half of those in their 80s have sarcopenia.

As Dr. Jeremy D. Walston, geriatrician at Johns Hopkins University School of Medicine, put it, “Sarcopenia is one of the most important causes of functional decline and loss of independence in older adults.”

Yet few practicing physicians alert their older patients to this condition and tell them how to slow or reverse what is otherwise an inevitable decline that can seriously impair their physical and emotional well-being and ability to carry out the tasks of daily life. Sarcopenia is also associated with a number of chronic diseases, increasingly worse insulin resistance, fatigue, falls and, alas, death.

A decline in physical activity, common among older people, is only one reason sarcopenia happens. Other contributing factors include hormonal changes, chronic illness, body-wide inflammation and poor nutrition.

But — and this is a critically important “but” — no matter how old or out of shape you are, you can restore much of the strength you already lost. Dr. Moffat noted that research documenting the ability to reverse the losses of sarcopenia — even among nursing home residents in their 90s — has been in the medical literature for 30 years, and the time is long overdue to act on it.

In 1988, Walter R. Frontera and colleagues at the Department of Agriculture Human Nutrition Research Center on Aging at Tufts University demonstrated that 12 previously sedentary men aged 60 to 72 significantly increased their leg strength and muscle mass with a 12-week strength-training program three times a week.

Two years later in the Journal of the American Medical Association, Dr. Maria A. Fiatarone and colleagues at the Tufts research center reported that eight weeks of “high-intensity resistance training” significantly enhanced the physical abilities of nine frail nursing home residents aged 90 and older. Strength gains averaged 174 percent, mid-thigh muscle mass increased 9 percent and walking speed improved 48 percent.

So, what are you waiting for? If you’re currently sedentary or have a serious chronic illness, check first with your doctor. But as soon as you get the go-ahead, start a strength-training program using free weights, resistance bands or machines, preferably after taking a few lessons from a physical therapist or certified trainer.

Proper technique is critical to getting the desired results without incurring an injury. It’s very important to start at the appropriate level of resistance. Whether using free weights, machines, bands or tubes, Dr. Moffat offers these guidelines:

“Start with two repetitions and, using correct form through the full range of motion, lift slowly and lower slowly. Stop and ask yourself how hard you think you are working: ‘fairly light,’ ‘somewhat hard’ or ‘hard.’ If you respond ‘fairly light,’ increase the weight slightly, repeat the two reps and ask yourself the same question. If you respond ‘hard,’ lower the weight slightly and do two reps again, asking the question again.

“If you respond truthfully ‘somewhat hard,’ you are at the correct weight or machine setting to be exercising at a level that most people can do safely and effectively to strengthen muscles. Continue exercising with that weight or machine setting and you should fatigue after eight to 12 reps.”

Of course, as the weight levels you’re working at become easier, you should increase them gradually or increase the number of repetitions until you fatigue. Strength-training will not only make you stronger, it may also enhance bone density.

The fact that you may regularly run, walk, play tennis or ride a bike is not adequate to prevent an incremental loss of muscle mass and strength even in the muscles you’re using as well as those not adequately stressed by your usual activity. Strengthening all your skeletal muscles, not just the neglected ones, just may keep you from landing in the emergency room or nursing home after a fall.

Dr. Morley, among others, points out that adding and maintaining muscle mass also requires adequate nutrients, especially protein, the main constituent of healthy muscle tissue.

Protein needs are based on a person’s ideal body weight, so if you’re overweight or underweight, subtract or add pounds to determine how much protein you should eat each day. To enhance muscle mass, Dr. Morley said that older people, who absorb protein less effectively, require at least 0.54 grams of protein per pound of ideal body weight, an amount well above what older people typically consume.

Thus, if you are a sedentary aging adult who should weigh 150 pounds, you may need to eat as much as 81 grams (0.54 x 150) of protein daily. To give you an idea of how this translates into food, 2 tablespoons of peanut butter has 8 grams of protein; 1 cup of nonfat milk, 8.8 grams; 2 medium eggs, 11.4 grams; one chicken drumstick, 12.2 grams; a half-cup of cottage cheese, 15 grams; and 3 ounces of flounder, 25.5 grams. Or if you prefer turkey to fish, 3 ounces has 26.8 grams of protein.

“Protein acts synergistically with exercise to increase muscle mass,” Dr. Morley wrote, adding that protein foods naturally rich in the amino acid leucine — milk, cheese, beef, tuna, chicken, peanuts, soybeans and eggs — are most effective.