We recently discussed how to protect against sun exposure by using sunscreen and protective layers, so please read that article, then come back here.

Tanning beds

Avoid prolonged exposure to the sun during the most intense times (10am-4pm). It’s also important to avoid tanning beds. These beds have lamps that use the same light as the sun, only instead of the sun’s rays which are bouncing off of the trees, pavement, buildings, and you, the lamps are focused only on you. Some medications make you more sensitive to sun exposure, causing you to burn more easily. Check your prescription and over-the-counter medication labels, as sun sensitivity will be listed if it is a side effect.

Self exam

Conduct skin exams over your entire body once a month, standing in front of a full-length mirror. Be sure to use a smaller, hand-held mirror to examine all hard-to-see places, and lift up your hair around your neck, ears, and forehead. Become familiar with the pattern of moles, freckles, and any other marks on your skin so that you will notice any changes in them. Watch any bumps or moles to make sure they are not changing in shape, color, or size, and watch for any new growths or any sores that won’t heal. Show your doctor anything that concerns you. People with moles, freckles, fair skin/hair, and a personal or family history of skin cancer need to be more careful and aware of their sun exposure (but don’t assume you’re exempt if you don’t have these characteristics).

Sunburns

If you do get a sunburn, stay in the shade, as any additional sun exposure will increase pain and the severity of the burn. Take a cool bath or shower or apply cool compresses to alleviate the heat and pain of the burn. Apply aloe vera gel, which is excellent for soothing the burn and quickening healing. You can take a pain reliever, such as acetaminophen (Tylenol) or ibuprofen (aspirin), or use the spray-on “after burn” pain relievers (remember to always talk to your doctor before taking any medicine). If the sunburn is severe, looks infected, or blisters begin to develop, call your doctor. Heat exhaustion and heat stroke are also a possibility in warmer weather when one becomes sunburned, dehydrated, or overheated. Call your doctor if you experience an unexplained fever, trouble looking at light, nausea, vomiting, diarrhea, fainting, or mental confusion.

Safe fun

Get outside and enjoy that beautiful weather that God has given us. “…you see and know for yourselves that summer is now near” (Luke 21:30 NKJV). Do not be afraid to take your activities outside; just be aware of what your body is telling you. Learn as much as you can to protect yourself and your family, keeping your bodies healthy so that you can continue to serve and praise God to your full ability. As with all activities, make sure you drink plenty of water and stay hydrated. By the way, have you reapplied that sunscreen lately?

By Sherri Houmard

Summer has arrived. It’s beautiful out and the sun is shining, which means more outdoor activities . Getting some sun is good for us. The sun provides us with vitamin D, which allows our bodies to absorb and use calcium. Not to mention, the sun is one of God’s most beautiful creations. “Then God made two great lights: the greater light to rule the day, and the lesser light to rule the night. He made the stars also. God set them in the firmament of the heavens to give light on the earth, and to rule over the day and over the night, and to divide the light from the darkness. And God saw that it was good” (Genesis 1:16-18, NKJV).

Being out in the sun can make us feel great, but over-exposure to the sun’s harmful rays can cause premature aging and skin cancer. The damage may not be visible now, but the sun damage appears over time with slowly sagging skin, fine lines and wrinkles, discoloration, freckles, and age spots. Nothing can undo the damage that has already been done to your skin, but it’s never too late to begin caring for your skin now, to prevent additional damage.

Protect with Sunscreen

Sunscreen should be a part of your everyday skincare routine. Many skincare products, such as lotions, moisturizers, foundations, and lip balms/lipsticks now contain an SPF. When choosing a sunscreen, an SPF of 15 or higher is recommended for protecting against both UVA and UVB rays. Read the label to see how long before sun exposure you should apply the sunscreen and how often to reapply. Typically, you should apply sunscreen 15-30 minutes before sun exposure and reapply every 2 hours, if the label does not specify certain times. Remember that the SPF tells how long a sunscreen will last, not how powerful it is, so choose a sunscreen with a high SPF to keep from having to constantly reapply. Make sure to reapply sunscreen after swimming and after activities where you are sweating.

The term “waterproof” on a sunscreen bottle is deceiving. No sunscreen can be kept from washing off. Some of the ingredients may help certain sunscreens to be more water resistant than others, but all sunscreen eventually washes off and must be reapplied. Remember to apply sunscreen liberally! An average-sized adult needs approximately 2 tablespoons of sunscreen for skin to be appropriately covered. Make sure you remember your lips, ears, neck, and underneath the shoulders of sleeveless shirts (most tops will shift at some point).

Protect with layers

If you are not swimming, cover up with long sleeves, pants, a wide-brimmed hat, and sunglasses. Make sure your sunglasses aren’t just making a fashion statement. Sunglasses should have protection from UVA and UVB light, and should be labeled as such. Alternate your time in the sun with time in the shade. Remember that even on an overcast or windy day, you can still become sunburned. The sun’s rays are able to penetrate through the clouds and reflect off of sand, water, and pavement. A windy day can be deceiving, as you can be unaware that your skin is burning since the wind keeps your skin feeling cool.

Coming up

In a future article, we’ll discuss tanning beds, self skin exams, and sunburn care, so check back soon!

By Sherri Houmard

We have been talking about renewing an exercise routine and living healthy. Eating healthy is a big part of living healthy. No one likes the thought of dieting, because that means eliminating the stuff that we want to eat and the stuff that is convenient to eat. However, there are many simple food substitutions we can make to eat healthier––and still enjoy the foods we love. The Bible tells us to be wise in our eating habits. The way that we eat, drink, and care for the body that God gave us can bring glory to Him. “Therefore, whether you eat or drink, or whatever you do, do all to the glory of God” (1 Corinthians 10:31 NKJV).

Portion Control

One of the simplest things we can do is watch the serving size of foods. Become familiar with nutrition labels, and read the ingredients. Nutrition labels contain the amount of calories per serving size. A serving of cereal does not mean just grabbing the cereal box out of the cupboard and filling the bowl to the top. Most serving sizes for cereals are ½–1 cup of cereal, followed by ¼– ½ cup of milk. When you are eating chips or cookies, don’t just grab a handful––look at the serving size. If the serving size is 17 chips or 2 cookies, just take that amount. It may initially feel like a pain to have to count out everything you eat, but you will become accustomed to what a serving looks like and you will feel so much better about your progress in the long run. You can also purchase a kitchen scale, as some serving sizes are based on ounces or grams.

Substitutions

Other changes you can make involve substituting healthier choices for the more fattening snack ideas. You can substitute applesauce instead of oil for cake and brownie mixes. The applesauce still makes the batter moist and delicious, and you don’t have the negative qualities of the oil. Switch to whole wheat breads, pastas, and rice instead of white, making sure the first ingredient on the nutrition label is “whole grain.” Salsa with fresh tomatoes, onions, and garlic is a much healthier alternative to most chip dips. Baking instead of deep frying also cuts down on the calories. Compare different cooking sprays versus butter, margarine, or Crisco when frying and baking. I found this handy chart for junk food cravings at BabyCenter.com.

Fast food tips

If you are craving fast food, or if fast food is your only option and you need something quickly, try ordering from the kid’s menu. Kid’s meals are smaller portions, and more accurate to the amount we actually need, meaning fewer calories. Most fast food restaurants now offer side dish options where you can choose a salad or fruit instead of french fries. Water instead of soda is always a good option, and grilled chicken sandwiches contain less fat and calories than hamburgers (just don’t negate the healthiness with tons of mayo!). Many fast food chains are making the nutritional information for their products available. Make sure to ask for that information if it is not readily available. A good tip when ordering––the words “small,” “kiddie,” and “regular” identify the appropriate serving sizes with fewer calories.

Moderation

Eating healthy can be as simple as making some food substitutions. Fruits and vegetables are always great snack options over candy and chips. Watch your serving sizes, and make sure you are staying active. Make sure you do not become obsessed with counting everything out and always eating the healthiest choice. It is okay to splurge once in awhile and have some ice cream instead of the yogurt. If you feel that you do have a problem with food, exercising, or being overweight, make sure you speak with your doctor. He or she can help you make out a food or exercise plan that is specially suited for you. Do not allow your eating behaviors to become unhealthy, and remember that our most important goal is to follow Christ’s example and live for Him. “Therefore I say to you, do not worry about your life, what you will eat or what you will drink; nor about your body, what you will put on. Is not life more than food and the body more than clothing? … But seek first the kingdom of God and His righteousness, and all these things shall be added to you” (Matthew 6:25, 33).

Food of the Month: Water

The human body is about 50–70% water. Water serves as the medium through which nutrients and wastes enter and leave the body. Water is needed in all aspects of bodily function. It regulates body temperature, blood pressure, and blood volume. Water lubricates joints and serves as a cushion (such as in the eyes and in the amniotic fluid during pregnancy). It is recommended for adults to take in 8 glasses of water per day. Water intake is encouraged throughout the day, especially when sweating, partaking in vigorous activities, being in hot climates, and during illness. Thirst is a late sign of dehydration, which has already occurred before the body is prompted to replace fluid loss. The best part about water is that it has no calories! Water can be consumed at every meal, and still not add any extra calories to what you are already eating. You can even add a twist of lime or lemon juice to add some flavor if you need an extra kick. With warmer months approaching, make sure you are taking in plenty of water to stay healthy and active.

By Sherri Houmard