SAFER SUNCARE

There are two things that come to mind when I think of summertime, warm days and lovely, lovely sunshine!! I don’t think I truly appreciated the sun until I moved to the Pacific Northwest, where it can be a rare sighting for the majority of the year. Growing up on the Canadian Prairies, it may have been cold for months on end, but the sun shone most days of the year! So now that the days are getting longer and the sun is starting to finally peak out from behind the clouds, my thoughts turn to getting outside as much as possible and enjoying it until “The Big Wet” sets in again!

I’ve never been a sun worshipper. It became clear to me early on, as my friends all turned a sun kissed, golden brown and I went from pale to a painful, lobster red in record time, that sunbathing was not a hobby for me. I don’t remember a lot of talk about sunscreen growing up, although I’m sure we must have used it or I would have been a walking sunburn all summer long. Today, people are much more aware of the damage the sun’s rays can inflict and the use of sunscreen to protect us from these harmful effects is a regular part of most people’s warm weather routine.

When choosing a sunscreen, most people first look at the SPF or sun protection factor (probably followed closely by the all important “what does it smell like” factor). SPF is a measure of how long a sunscreen will protect you from the damaging UVB rays. For protection against both UVB rays and UVA rays, the product must be labelled Broad Spectrum. This ensures that the protection from UVA is on par with the UVB protection. Applying a sunscreen with an SPF of 15, for example, would allow you to stay out in the sun, without burning, 15 times longer than without sunscreen. This, of course, is in IDEAL situations.

In real life, this SPF factor is likely overestimating your protection. People either don’t apply enough sunscreen or don’t reapply it often enough (especially if swimming or sweating). We also tend to stay out in the sun much longer than we should, because we think “Hey, I’m good. I applied sunscreen this morning!” (Guilty as charged).

Both UVA and UVB rays are damaging to the skin

Because they are applied, often quite thickly, to a much larger body surface area than most other personal care products, the safety of the ingredients in the sunscreen we choose needs to be considered. (Really, we should be considering the safety of everything we apply to our skin!) The skin is the largest organ in our bodies and it can, and does, absorb ingredients and allow them to enter our bloodstream.

There are two types of filters used as protectants in sunscreen, chemical filters and mineral filters.

1. Chemical

Chemical filters are the most commonly used and include oxybenzone, avobenzone, octisalate, octinoxate and homosalate. These agents absorb into the skin, where they then absorb the UV light and convert it to heat, which is released from the body. Because they need to be absorbed, they need to be applied at least 20 minutes prior to sun exposure.

Health concerns surrounding these chemical filters are due to reports that they may mimic or disrupt hormones in our systems. They have also been shown to cause allergic reactions. Because some lotions also contain”penetration enhancers” many of these substances are well absorbed into the body. (1)

A recent study of four commercially available chemical sunscreens found that the amount absorbed into the bloodstream exceeded the threshold established by the FDA for potentially waiving some nonclinical toxicology studies for sunscreens (2). More research into the safety of these compounds is definitely warranted. In fact, the FDA has asked for more data on the safety of these chemicals before they will label them Generally Recommended as Safe. This doesn’t necessarily mean that they are “unsafe”, but there is not enough information to ensure they ARE safe.

2. Mineral

Mineral filter sunscreens use either zinc oxide or titanium oxide. Both are considered safe agents (the only two filters labelled as Generally Recommended as Safe by the FDA) with little, if any, absorption through the skin. The minerals are often pulverized into nanoparticles to make the sunscreen more transparent and nicer to apply. Mineral filters work by physically blocking and reflecting the UV rays, like a mirror. They are effective immediately after application. Concerns associated with mineral sunscreens are mostly associated with aerosol sprays and lip formulations, as the nanoparticles can be inhaled (causing lung irritation) or ingested. These concerns would also apply to aerosol and lip products using chemical filters.

You can also make your own Natural Sun Lotion using the recipe below, provided to me by my friend and essential oils guru, Mary Jo. As it is homemade, you can’t be sure of the SPF provided, so reapply often and remove yourself from the sun at the first sign of pinkness! This lotion includes dōTERRA® Helichrysum Oil, which is super nourishing for the skin. Like with anything else you put on your skin or ingest, you want to be confidant in the purity of it. Many oils on the market are contaminated or full of synthetic chemicals. I highly recommend dōTERRA® oils, both for their superior quality and their responsible sourcing practices. If you want to learn more about dōTERRA® essential oils, or experience them for yourself, visit Mary Jo’s website! https://www.doterra.com/US/en/site/mjbader .

Ensuring adequate protection from the sun’s hot summer rays is important, but it is equally important that the products we choose to use aren’t harming us in a different way. Here are some tips for safer sun care so we can all make the most of the warm summer days.

Sources:

1. https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/

2. Matta MK, Zusterzeel R, Pilli NR, et al. Effect of Sunscreen Application Under Maximal UseConditions on Plasma Concentration ofSunscreen Active Ingredients: A RandomizedClinical Trial. JAMA. Published online May 06,2019. doi:10.1001/jama.2019.5586

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

April 28, 2020April 28, 2020

Vitamin D Deficiency

Nearly 50 percent of people worldwide are deficient in Vitamin D. This number is higher amongst those of us who live in more northern climates. Vitamin D, or the sunshine vitamin, is actually a steroid hormone that our bodies make in response to ultraviolet light (UVB specifically).

The UVB rays from sunlight trigger the production of Vitamin D3 (cholecalciferol) in our skin. This compound must then go through additional steps in both the liver and kidneys to become the active form of vitamin D3, which is calcitriol. Being able to manufacture our own vitamin D seems like a pretty nifty trick right? Why then are nearly 50 percent of us deficient in vitamin D?

First, a little history lesson. Way back in the early 1600’s, the world was undergoing an industrial revolution. People were beginning to live in large cities, with housing being built close together and pollution from coal burning creating a haze in the air. It was around this time that a disease called Rickets began appearing in children. Rickets is a bone deforming disease that we now know is caused by a Vitamin D deficiency. The connection between the lack of sun exposure and Rickets was probably first made in the 1800’s by Polish physician Jedrzej Sniadecki.(1) He noticed that children in populated areas such as Warsaw, receiving little sunlight due to narrow alleyways, pollution and tight living quarters, had a higher incidence of rickets that those living in rural areas outside of Warsaw. In response to this observation, Sniadecki recommended in his book, On the Physical Education of Children (1822), that children “should be carried about in the open air especially in the sun, the direct action of which on our bodies must be regarded as one of the most efficient methods for the prevention and the cure of this disease.”(2)

Although most of Vitamin D’s fame comes from it’s role in aiding in the absorption of calcium and creating healthy bones, it is actually involved in a large number of important functions in our bodies. It plays a role in both immune function and control of inflammation. Therefore, it may be crucial in the management of both autoimmune and inflammatory diseases. It helps to regulate the release of a neurotransmitter called serotonin, which is important for both mental health and digestion. It is essential for healing, as it helps control cell growth. Vitamin D’s control over cell proliferation, along with its anti-inflammatory effects may have protective effects against many cancers. Scientists continue to study Vitamin D and its benefits to our health. The role of Vitamin D deficiency in heart disease, mental health, obesity and Parkinson’s disease are just a few of the many areas being studied.

So back to the original question – why are over 50 percent of us deficient in this important nutrient? The obvious answer is that we are not getting enough sunshine! There is a reason it is called the “Sunshine Vitamin”! Along with living at a higher latitude, our jobs and hobbies (I’m looking at you Netflix) are keeping us out of the sunshine. When we do venture out, we slather on the sunscreen, afraid of skin cancer and (yikes!) wrinkles. It is also difficult to get anywhere near enough Vitamin D from the food we eat. It can be found in the oil of fish livers (think cod liver oil) and there is a small amount in egg yolks and fatty fish, like salmon, sardines and mackerel. Plant foods, like mushrooms and leafy greens, contain a very small amount of Vitamin D2. It is thought, however, that this plant derived from of vitamin D doesn’t seem to perform all the functions that animal derived D3 does. Many foods, such as homogenized milk and breakfasts cereals are fortified with Vitamin D. Even if you aren’t avoiding these processed and packaged foods, in order to get your daily requirement of Vitamin D, you would have to consume an unfeasible amount of these foods!

So Who is at risk?

Digestive Issues – Even if we could consume enough vitamin D in our diets, we are assuming that it is all going to be absorbed. The health of your gut is going to influence how much of the vitamin you absorb and, let’s face it, many of us have at least some digestive issues. Issues like celiac disease, Crohn’s disease, disorders (or absence) of the gallbladder can all reduce vitamin D absorption. These efficacy of vitamin D supplements are also affected by these digestive issues.
Obesity – Vitamin D is a fat soluble vitamin and is stored in fat tissue. Obesity means we have more fat in which to store that Vitamin D, making it less easily accessible when needed.
Darker skin tones – Higher amounts of the pigment melanin in dark skin tones acts as a natural sunscreen, reducing the amount of Vitamin D produced
Increased Age – Lower amounts of the precursor to Vitamin D, skin changes and more time spent indoors increases the risk of deficiency in older individuals
Time of year and location – UVB rays are weaker in the northern latitudes, so weak in fact that there are large periods of the year (4 to 6 months) when one just can’t make enough Vitamin D from sun exposure alone. (3)

How do I know if I’m deficient?

The symptoms of Vitamin D deficiency are often so subtle that you have no idea you are deficient. I know that I had no clue, until my blood test came back! The effects of vitamin D deficiency are varied and we rarely make the connection between these signals and a lack of vitamin D. They may include:

Fatigue
Bone pain
Muscle or Joint pain
Frequent Illness
Low mood or irritability
Anxiety

So what can you do?

Advocate

Ask your physician for a blood test. Vitamin D levels are not something that most physicians will order with your yearly bloodwork. Because there are no overt signs of deficiency, I think it is important to know what you level is – especially if you fall into one of the groups who are more at risk for a deficiency.

Conventional “normal” ranges can vary depending on the lab conducting the test. They are also based on the average population which, if we are being honest, is not all that healthy. Generally, the “normal” range will be quite wide (30ng/ml to 100ng/ml). But this normal range doesn’t necessarily reflect what is healthy, only what is common. Functional references ranges are narrower and reflect a level that is optimal to prevent dysfunction and, eventually, disease. A functional optimal range for vitamin D is much narrower, perhaps at 60ng/ml to 80ng/ml. When disease is present, such as with heart disease or cancer, the optimal range may be higher.

Supplement

Most of us living in northern latitudes are not going to be able to get all the vitamin D we need year round. A high quality supplement can help us keep our levels up throughout the year.

The amount of vitamin D to supplement will vary depending on your current blood level, health status and sun exposure. As always, it is important to have a discussion with your health care provider to determine an appropriate dose and have your levels monitored periodically. Also, always…ALWAYS consult your doctor or pharmacist before starting any supplementation, in order to rule out drug interactions or contraindications!

As vitamin D is fat soluble, there is a risk (although extremely small) of toxicity, because excess can be stored in the body. It is generally only seen in those who take extremely high doses for long periods of time.

Sunlight

Overall, sun exposure really is the best source of vitamin D, as we don’t have to rely on adequate digestion for it to reach our bloodstream and get to work! It is a bit of a balancing act, especially if you are like me and go from bright white to lobster red in the blink of an eye. A general rule of thumb is for the time of sun exposure to be 50% of what it would take to cause a mild sunburn (slight pinkness 24 hours later). After this time, slather on the safe sunscreen, cover up or seek shade.(1) For me, that’s probably about 5 minutes in the mid-day summer sun! The more skin that is exposed, the more vitamin D those factories in your skin will produce. I would recommend protecting the face with sunscreen or a hat, as it’s surface area is relatively small and will produce only a small amount of vitamin D and the skin there is more prone to damage from sun exposure.

The other benefit of getting Vitamin D from the sun? Toxicity is not an issue. There are compounds made along with the Vitamin D that will limit any excess production, protecting us from toxicity. The body is a wondrous thing, isn’t it?

References

Wacker, M., & Holick, M. F. (2013). Sunlight and Vitamin D: A global perspective for health. Dermato-endocrinology, 5(1), 51–108. https://doi.org/10.4161/derm.24494
Mozołowski W. Jędrzej Sniadecki (1768-1838) on the Cure of Rickets. Nature. 1939;143:121. doi: 10.1038/143121a0
https://academic.oup.com/ajcn/article/79/3/362/4690120(Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004; 79:362-71)

March 13, 2020March 23, 2020

Corona Virus – Keep Calm and Support Your Immune System

Ok folks, let’s address the elephant in all the rooms right now. Corona Virus. Seemingly overnight it has escalated from a distant threat to one of real concern on the homefront. For those of you who don’t know, I’m living in the EPICENTER of the outbreak here in the US. By and large, there is a sense of calm concern and a quiet worry about the unknown. With many people working from home (and now the school closures) traffic is light, but there are still people out and going about their business. The media is doing its part to keep us all informed. Some say they are stoking the “panic” fires and creating undo stress and there is some merit to that. The truth is – we REALLY don’t know for sure…this is kinda unchartered territory for most of us. What we DO know is that the elderly and people with co-morbid conditions are the most at risk. Those of us who are young(ish), healthy individuals should be more concerned with keeping our immune systems healthy so that we can fight off the virus and prevent inadvertently passing it on to those more compromised individuals. I personally think that is the biggest concern, that the virus can be passed on BEFORE you are symptomatic.

So here is the deal. You DO NOT need a year’s worth of toilet paper and bottled water. Firstly, this is a respiratory illness. Secondly, you can ALWAYS find other, creative ways to wipe your behind if things get dire. This is not a natural disaster..water will still flow from your pipes. I get it. People are concerned and feel like they need to do SOMETHING to prepare. That’s understandable, but TP isn’t the answer. So what should we be doing?

Corona Virus - Keep calm and Support your Immune System

First off, it’s important to be aware that stress can weaken your immune system. While there is room for some concern and measures of preparedness, constantly worrying about “what if” is not doing your health any favours. Some tips to help keep stress under control:

Take a break from the news and social media. Give your mind a break from the onslaught of virus updates.
Use breathing exercises like these to help you switch from fight or flight mode and into a more relaxed state.
If you choose to self-distance yourself, use your “me time” to pursue hobbies you enjoy. Read, craft or, even better, prepare some healthy meals!
Move your body. Movement not only helps relieve stress by burning of excess stress hormone (cortisol), it also moves lymph throughout the lymphatic system, The lymphatic system filters out pathogens in the lymph nodes and is where the cells of our immune system mingle with the different pathogens that enter our bodies.
Get lots of sleep! The number and activity of every immune cell are higher during the night, making sleep essential for long term health (Commitee on Military Nutrition Research, 1999). Aim for at least 7 to 9 hours nightly.

Secondly, leave the toilet paper on the shelf (unless you REALLY are running low!) and stock up on healthy, nutrient dense foods – which, conveniently, go a long way to supporting immune health!

Avoid sugar (this is stressful to the body and depletes, rather that enhances immune function)
Avoid pre-packaged, processed foods. More often than not, these are highly processed and refined, devoid of nutrients and full of preservatives. Not what your immune system needs to thrive!
Stock up on lots of bright and colorful fruits and veggies. These foods are packed with immune supporting nutrients like Vitamin C, B Vitamins, beta-carotene (the precursor of Vitamin A) and antioxidants.
If you are worried about being house bound for any length of time, stock up on HEALTHY non-perishables. Frozen fruit and vegetables are a great option when fresh isn’t possible. Prepare some meals ahead of time with your perishable ingredients and freeze them, so you have something nourishing on hand. Make a big batch of bone broth. It’s great for the immune system and easy to make into a hearty soup with some added cooked protein and frozen veggies.

Other things to consider include supporting your microbiome with sufficient fiber from a variety of vegetables and fruit, eating well balanced meals containing whole food, healthy fats, carbohydrates (in the form of vegetables) and protein and avoiding those inflammatory foods (sugar, processed and refined foods, additives and preservatives). Get outside in the sun if you can. Through sun exposure, our bodies make Vitamin D, which is another important nutrient for immune health. Oh, and remember to HYDRATE! Aim for half your body weight in ounces of clean, filtered water daily. Help your body absorb and utilize this water by adding a pinch of good quality seasalt (like Himalayan seasalt) to your water bottle.

Caution, not chaos, is the way to go. Go ahead and stock up your fridge, pantry and freezer with nutrient dense foods and use social distancing if being out in public is stressful to you. Not to sound like a broken record and state the obvious, but YES, please wash your hands thoroughly and often and avoid touching your face as much as possible. If you are symptomatic (fever, dry cough, shortness of breath), STAY HOME. Rest, eat those immune supporting foods and rest some more.

I saw a great quote earlier today from @blessthemessy:

“Remember fear and anxiety can be contagious, but so can kindness, love and hope. Take care of yourself and each other.”

Be kind to yourself, support your immune system, listen to your body and show grace to those around you who are struggling to know what to do in these uncertain times, even if they are hoarding the toilet paper. 😉