National Skin Cancer Awareness Month

Given the warming weather and the increased amount of time we’ll be spending outside this spring and summer, it’s important to consider with seriousness one of this month’s focuses: skin cancer. May is National Skin Cancer Awareness month, so it’s time to educate ourselves about preventative and detection measures, and most importantly to share what we learn with friends and family.

Too few people worry about developing skin cancer, yet the Skin Cancer Foundation asserts that 1 in 5 Americans will be inflicted with skin cancer over the course of his/her life. Yet there is hope against this statistic, as skin cancer typically develops due to lifestyle choices. The first activity that is inherently associated with skin cancer is sun bathing, and rightly so as this cancer develops as a result to exposure to UV sun rays. Yet not all processes of tanning are intentional- sometimes our skin darkens as we spend more time outside, despite our best efforts to protect ourselves. This doesn’t mean that we have to skip the beach or live indoors this season. It simply means that we must venture out into the sun cautiously and equipped with defensive knowledge.

Sunscreen is the obvious mode of defense. Though many of us pack and wear sunscreen habitually during the summer, the protection it offers is rarely optimized due to improper application. Apply sunscreen with an SPF of 15 or higher thirty minutesbefore heading outdoors. Moreover, sunscreen needs to be reapplied around every 2 hours, as it loses its effectiveness over time. More frequent reapplication may be necessary if you’re swimming or sweating. It’s also essential to achieve a high level of protection. SPF 15 will filter out around 93% of UVB rays, while SPF 30 will filter out around 97%. Logically, the best choice is SPF 50.

Wearing sunscreen is a primary protective measure, but it is by no means entirely adequate. Between 10am and 4pm, the sun’s rays are strongest, and sunscreen alone may not be enough to protect our skin. The best measure to take is avoidance- schedule outdoor activities around this time if possible, and if not, opt for shaded coverings, wide brimmed sun hats, and lightweight clothing to cover your arms and legs. Hats are extremely important, as it is wrong to think that our hair adequately protects the skin on our scalp. This type of protection is crucial, as UVB rays are not the only rays that are harmful to our skin. UVA rays, also known as ultraviolet A rays, are harder to shield and more easily penetrate SPF defense.

Take these measures and by all costs avoid getting burned: sunburns greatly increase the risk of developing skin cancer. Yet not all skin damage is as obvious as sunburn. It’s important to scan your body every few weeks for any signs of damage that may indicate a skin abnormality associated with cancer. Look for changes in color, texture, thickness, or moles, beauty marks, or brown spots. Any spots that cause discomfort or pain (e.g. itchiness, sensitivity, scabbing) should be examined by a physician immediately. Self-examinations are important, but keep in mind that they do not substitute an examination conducted by a physician.

Protect yourself as you enjoy the sun this spring and summer, and share your knowledge with your friends and family, too.

Exercise Benefits Beyond Body Shape

For many of us, the motivation to workout lies in our desire for a lean, fit body. This consideration is heavily in mind given the upcoming bathing suit weather. Yet there are other reasons we should feel inclined to exercise our bodies. We can do more than sculpt our outside appearance- we can also enhance our inner selves.

Stress. Put plainly, working out reduces stress. Exercise offers us the opportunity to blow off steam and pent up energy. It can tire our bodies in a healthy manner and put our minds at ease.

Mood. Everyone loves those endorphins. Exercising fosters the release of endorphins that lift and stabilize our moods. The release of endorphins during exercise is so substantial that its been proven to help those struggling with anxiety and depression.

Nature. Making time to exercise gives us a chance to head outdoors and spend more time in nature, which can have a relaxing and calming effect on both our mood and stress level. It also lets us enjoy the warmer seasons despite our busy schedules and indoor work lives.

Memory. Exercise has been linked to better memory functions, including muscle memory. People who are learning a new instrument or activity that involves coordination can benefit from physical exercise.

Cognition. Physical activity can keep our brains sharp and optimize our cognitive functions. Exercise boosts brain chemicals that fight degeneration.

Sleep. Exercise now to benefit later when you’re trying to sleep. People who engage in more physical activity are less likely to suffer from insomnia and more likely to enjoy a deeper sleep.

Immune System. Physical activity can heighten your body’s ability to fight off illnesses.

There’s more to physical activity than achieving a desired body shape. Given the nature of our sedentary society, exercise is more important than ever if we wish to optimize and maintain our body’s functions. Be motivated by both the short and long term benefits of exercise that can help us lead balanced, vigorous lives.

May is National Older Americans Month

In addition to being National Physical Fitness and Sports month, May is also National Older Americans month. Over the next few weeks, our nation will be acknowledging and celebrating its older citizens who have greatly contributed to the progress and construct of our current society. In addition to displaying due reverence, we should also make an effort to increase awareness and consideration for the health and safety of our older Americans.

Our health issues and concerns change over time, and this month’s focus encourages us to consider preventative measures against ailments whose likelihoods increase with age.  The Academy of Geriatric Physical Therapy has compiled numerous informative brochures related to older age health concerns, some of which offer the following guidelines:

Osteoporosis: since there is greater risk of its development with increased age, older individuals should be more proactive with preventative measures like increased calcium intake, regular exercise, and avoidance of cigarettes and alcohol.

Exercise: though many older individuals feel that exercise surpasses the capabilities of their bodies, this is entirely untrue! The benefits of exercise happen to increase with age when our bodies most need the maintenance and improvement. Strength and endurance training can be incorporated into daily activities like walking and gardening, and physical therapists can help those who are older find and modify exercise routines according to their needs. Some of the benefits of exercise include improved blood pressure and sugar levels, decreased risks of falling and pain, and improved cognition and motor function.

Falling: with age comes increased risk of falling, but there are simple measures to take against this unfortunate occurrence. Exercise can improve coordination and balance. Eye exams can ensure that an individual is not impaired by decreased eyesight. Homes that are well lit and clear of clutter reduce the risk of falls due to physical obstructions.

Home Construction: though we first think of what can be done to our bodies to safeguard our health, we need to also consider what can be done to our environment. There are basic home alterations that can be made to make the routines of older individuals simpler and more convenience. Examples of such improvements include adjusted shelf and counter heights and installations of step showers and lever style door handles.

 To honor the older Americans we cherish, we must consider their needs in regard to safety and health. Take the time not only to be attentive and appreciative, but also aware and considerate of the manner in which safety and health factors evolve with age.

Battling Blood Pressure in Upcoming Months

Blood pressure is a concern among many, and the surest way to address high levels is to monitor and alter our dietary habits. Increased activity and a lower weight are advantageous, too, and the upcoming months of warm weather will make it easier to get outside and remain active. Yet as we do increase our activity levels, we also increase how frequently we reach for drinks and snacks to refuel our bodies. Gatherings with friends and families are sure to entail delectable, celebratory foods, so keeping our diets in check will prove harder during these occasions A few guidelines, however, should be kept in mind.

Less fat, fewer calories. Weight is often a factor with high blood pressure. Look for foods that contain lower amounts of fat and fewer empty calories. Warmer months tend to bring on sodas and snack foods like chips, but these foods offer little nutrition despite the great taste. Don’t deprive yourself, but don’t binge on these foods, either. When packing a cooler, opt for one soda to two bottles of water. Fill your lunch bag with a small bag of baked chips and loads of fresh fruit.

Really enjoy the outdoors. Basking in the warm weather is a spring pastime, but try to engage in physical activity more frequently. Take brisk walks if you plan to head out to enjoy the scenery, or hope on a bike to run local errands.

Cut your sodium intake. Opting for fruit instead of chips is a start, but high levels of sodium make their way into some foods you might not logically expect. Be extra conscious of nutritional labels when choosing snacks. Scan packages for labels that read “no salt added” or “low sodium.” Along the same lines, try experimenting with different herbs and spices to infuse flavors into your home cooked meals. Salt is in every kitchen, but it need not be in every meal.

Most of these tips are widely known, but that does not mean they are widely followed. Incorporating these guidelines into your daily routine can help lower and maintain your blood pressure levels, as can other guidelines offered by your physician.