Swimming for Better Health

swimming womanMany people want to get into better shape, but are not sure how. Look at it this way: running can be unpleasant, especially if you are prone to shin splints; cycling is hard on the knees; lifting free weights can hardly be described as fun, and not everyone can get into Yoga or Zumba. That leaves the best exercise of them all; one that many people enjoy without even realizing that it is an exercise: swimming.

There are few exercises that are better for your health than swimming. Swimming at full speed burns around 703 calories an hour. This is the reason why Olympic swimmers eat so many calories, yet remain in excellent shape. Besides burning calories, there are many other reasons why you should put on your favorite swimsuit and jump in the water.

Low Impact Exercise

Swimming is a very low impact exercise. If you have bad knees and hips, or even an injured back, then jogging and cardio dance classes are not for you. You will only hurt worse. Instead, an hour of swimming will not harm your joints or back. You will feel some pain, post swim, but that is only your muscles trying to bounce back from your workout.

Water Provides Resistance

This is the reason why swimming burns so many calories. No matter how hard you try to propel yourself forward, the water tries to hold you back. Because of this resistance, your muscles must work harder as you move through the water. Every single part of your body gets a work out, from the top of your shoulders to the tips of your toes. On top of this, thanks to the resistance put forth by the water, you can always lie on your back and float in the water if a break from swimming is in order.

Provides Mental Health Support and Clarity

Tired of working out in the same area as people chatting on their cell phones or blasting their iPods so loud that you can hear their music three treadmills down? Try using electronic devices in the water! Exactly, it cannot be done. The quiet surrounding serious swimmers in the lap pool will give you a chance to enjoy some self-reflection or meditation. As you complete each lap, you will feel your stress melt away and your thoughts begin to clear. Pretty soon, you will feel as peaceful as the blue water that you are swimming through.

Works Most Muscle Groups

Have you ever seen a professional competitive swimmer? If you have, then you know how defined their muscles are. Swimming works your entire body: your legs work to propel you forward and keep you afloat, your arms work to keep your pace on track as well as propel your forward, and your torso (back and abs, otherwise known as your “core”) gets a work out as it stabilizes you in the water.

Swimming is an excellent exercise for those who want to get into great shape. It works many different areas of the body at once, without hurting your legs and knees like a high-impact exercise. If simply swimming laps is not for you, try attending a water aerobics class. On top of that, if you enjoy boating, snorkeling and water sports, then knowing how to swim is necessary for your safety. Can many joggers say that?

Image credit:  “Beautiful Woman Smiling In The Pool” by David Castillo Dominici via http://www.freedigitalphotos.net/ 

How to Build your Muscles Safely After Injury

RecoveryAre you sick and tired of being skinny and being seen as a wimp? The solution to that is of course to gain weight and to build muscles but it is not as easy as you think especially when you’ve suffered an injury or an illness.

Nonetheless, it does not mean that it’s impossible. There are ways on how you can do it effectively without risking or re-aggravating your injury.

Tip 1: Figure out the amount of calories you need to gain weight

The first thing that you should look into is the amount of calories you need to consume in order to gain weight and build muscles. Calories are energy and unconsumed energy can turn into fat and muscles. If you’re doing weight training, it is highly recommended to consume 3,000-3,500 calories per day or even more depending on the intensity of your training.

Tip 2: Do the calculations – compute for your BMI and RMR

You need to also pay attention to calculations such as BMI and RMR. BMI refers to the body mass index while RMR refers to resting metabolic rate.

Tip 3: Set up a program designed to rehabilitate and condition your body

Setting up a program that is designed to rehabilitate and condition your body is essential when you are training after an injury. Simple warm up exercises such as treadmills and jumping jacks can help you improve your health and prepare you for more intensive training.

Tip 4: Eat a balanced diet – three big meals a day and a couple of snacks

Eating a balanced diet while training is a must. Three big meals and a couple of snacks per day is a good rule of thumb you can adopt.

Tip 5: Focus on weight training, but do not overdo it

If you are to gain weight and build muscles, you need to focus on weight training. Start with light dumbbells and then increase the weight and intensity as you go deeper with your weight training program.

Tip 6: Know what to eat. Avoid trans/belly fat and go high on protein

You need to know the types of food that will do you good and those that is considered bad for your weight training regimen. Avoid belly fat and go high on body-building protein.

Tip 7: Drink lots of water, fruit juices and milk

Drinking plenty of water, fruit juices and milk is recommended when you’re aiming to gain weight and build muscles. Eight glasses a day is the norm but don’t limit yourself to that. If possible, shoot for 10 glasses a day.

Tip 8: Rest properly – at least eight hours a day of sleep

Proper rest is also imperative when you are training. Make sure to get your eight hours of sleep per day so that you’ll be able to restore your body’s condition and avoid re-aggravating your injury.

Tip 9: Avoid binges and overeating cycles – it will do more harm than good

One common mistake of those who are trying to gain weight is that they eat on binges and ride overeating cycles. To put it plain and frank, such practice will only lead to a worse condition.

Tip 10: See a doctor, a gym instructor or a physical therapist to help you out

You should not act as if you know everything. It is still important to consult the experts on the matter. It won’t hurt if you see a doctor, a gym instructor or a physical therapist to help you out.

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Diet Supplement Overdose, A Case of Being Too Healthy

The lifestyle of Vitaminspeople of the past and the present makes a big subject for comparison, and if we are to list them all, we may just be surprised of how huge are the differences. There might be no point to compare it all because the times have passed and even the lifespan of today’s generation have gone shorter.

Nowadays. Almost everything from bottled water to your regular oatmeal are fortified with vitamins and minerals. They read nice in the label, a reason you are likely buying it. Covering the nutritional elements you are not getting from the food you eat usually sounds promising, and you get more of them thinking it will provide positive effects for your health.

On the other-hand have you ever thought of the consequences of getting overboard with these vitamins and minerals? Yes, if you might not aware, there is such a thing as overdose in vitamins and minerals. It is called hypervitaminosis that is synonymous to vitamin poisoning. The bad news is, can hurt you if you will not be watchful.

Balanced or Overdosed?

We are very familiar with the word balanced. There is balanced diet, because we need to have balanced nutritional intake for our body to function properly. When it comes to vitamins and minerals, more of a single vitamin and deficiency of another is never better, the same in having more than what you need for your daily requirements.

What Happens When You Get Too Much?

Listed are a few of common vitamins that people take as dietary supplement, or a product of single type of food included in daily meals.

Vitamin A. Vitamin A is good for eyesight, bone metabolism, cellular health, and immunity function. But going over? This is what happens.

  • Coarse bone growths
  • Hair loss
  • Skin dryness and peeling
  • Liver problems
  • Discoloration of the skin.

Important: For Vitamin A, a healthy adult aging 19+ only need 3000 µg or 10,000 IU of daily value.

Vitamin D. The sunshine-vitamin also has adverse effect when you get too much of it. What are they?

  • Vomiting
  • Decreased appetite
  • Irritability
  • Constipation
  • Stress and fatigue
  • Muscle weakness

 

Important: For Vitamin D, 250 µg (10,000 IU) per day is recommended for safe intake levels.

Omega-3. Many people get their dose of Omega-3 for its anti-inflammatory properties. People of old age especially those who are allowed to eat only on fish can have a risk for Omega-3 overdose. What happens when Omega-3 is too much?

  • Increased risk of bleeding.
  • Increase in blood cholesterol.
  • Blood clotting.

In case of Omega-3, people who are taking blood thinners or aspirin are warned not to take it. On the other-hand for normal consumers and those suffering from joint-related diseases, it is hard to reach the upper limit. It is difficult to over dose on Omega-3 among other supplements.

Important: For healthy intake, women need 1,100 milligrams of Omega-3 daily while men need 1,600 milligrams. For children and lactating women, the required amount also vary

Other nutrients to watch out are Calcium, Folic Acid, and Vitamin B.

.What You Need to Do to Avoid Vitamin Overdose?

  1. Watch your plate. Balanced diet is all about getting what you only need, if you eat food rich in Vitamin A today, you might just need to skip taking the supplement.
  2. Check your dosage. Before taking vitamins, it would be helpful if you know how much you need according to your age and health condition. Ask your doctor if you have special health cases.

Our health is all what we get and we have to protect it as we can. Remember that being sensitive to the nutritional needs of your body pays positively.

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Braces, Keeping them in Tip Top Shape

Dental BracesThe teeth are the second facial feature that is most remembered after meeting someone. And mostly, people perceive straight teeth as better and equated it into all positive qualities for a person. People with straight teeth are perceived to be happier, friendly, healthy, popular, trustworthy and confident compared to those who have crooked ones according to studies.

According to statistics, in the US, there are 4 million people who have dental braces. Most of these are children and teens but about 25% are adults. And just last 2013, the rise in dentists performing orthodontic treatments, dental braces specifically, has risen by 34%.

Aims of dental braces usually are to correct teeth alignment, perform minor jaw form changes and improve smile. But what may be a rather a simple procedure may become a tasking thing after. It requires different care; it requires a specific maintenance for it to be clean and won’t induce the formation of plaques and cavities.

Maintenance Tips

Cleaning braces is tasking. When you failed somehow to remove some food particles tucked in brackets and wires, it becomes a magnet of plaque and teeth staining. Plus the fact that food bits sticking in your teeth is a major turn off and is unsightly. So instead of landing that job and acing those interviews, you may risk getting denied.

A simple brushing you used to do prior to your braced teeth won’t do. So what do you do now? Take these simple tips below:

Brush teeth regularly. Though simple brushing won’t do, but regular brushing can make a difference. Pay attention to brackets and fixtures, go around it. You can use regular and manual toothbrush they can do fine given you put time into it but an electric brush can be an easier option. Use the right toothpaste; choose one with fluoride to protect your enamel.

Floss. You may be discourage since flossing with dental braces isn’t an easy job but do it anyway. Try and try and you’ll get used to the trick later. Or if you have one, you can use a floss threader to get between your braced teeth. Remember that due to braces, it is easier for food particles to stay there and result to decay, discoloration and even tooth scarring.

Use a Interdental Brush. Interdental brush or wire brush is that small brush that can get through the wire, get close to brackets, go between braces and can even pass through your teeth spaces. But remember; don’t push it too hard in between your teeth spaces since it might cause some discomfort and even pain.

Use Mouthwash. But do it less frequently. Use it after brushing to make sure it finishes off what was left to be removed. Although it can help clean off spaces in braces that brush can’t reach, it may strip your mucous shield in your mouth which may have bacteria penetrate tissues later; it’s called a rebound effect. It can help, but use it sparingly.

Wear Guards During Activities. When you’re exercising, playing sports or in an activity that requires contact and injuries can’t be helped, use mouth guard. It can cause lesser damage when you bump your mouth and it can protect it as well from germs and bacteria.

Visit your Dentist regularly. Once you have your wires cut and the rubber band son brackets changed and removed, always request for a brush. Brushing minus the wires and the bands can help in reaching those hard to reach places.

Avoid Hard, chewy foods. OF course you shouldn’t limit yourself just because you have braces, but if you can certainly avoid chewing on hard foods that can break your wires or disengage your bracket, then do it.

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Foods that Fight Inflammation Naturally

Healthy DietPart of the body’s natural immune response is inflammation. We can’t heal without it. When an inflammation is out of control, just like rheumatoid arthritis, it can damage our body. It’s also thought to play a role in obesity, heart disease and cancer.

High sugar foods and saturated fat can trigger inflammation. But you know what; there are foods that helps fight inflammation. You have to add these to your list now.

Salmon, mackerel, tuna and sardines are oily fish that are high in omega-3 fatty acids, which, based on study have shown to help reduce inflammation. You have to eat fish several times a week and should be cooked in healthy to get the benefits. In a study conducted in 2009 from the University of Hawaii, men who ate baked or boiled fish cut their risk of heart disease by 23 percent compared to those who ate the least.

If you’re not a fan of fish, you can consider taking fish-oil supplements. They can help reduce inflammation, but a 2013 study shows that if you eat too many foods that are high in omega-6 fatty acids, fish oil supplements may trigger inflammation.

Consuming whole grains, contrary to refined, cereal, white bread, rice and pasta can help keep harmful inflammation at bay. Whole grains have more fiber, and it has been shown that it reduce levels of C-reactive protein, a marker of inflammation in the blood and it has less sugar content. You should also be sure to check if the product you’re buying is really “whole grain”. The “whole grain” should be the first ingredient and has no added sugar. Don’t be fooled by labels.

Do you also know that another source of anti-inflammatory food is nuts-particularly almond nuts. It is rich in fiber, calcium and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, which is a type of omega-3 fat. Nuts also are packed with anti-oxidants, which can help your body fight off and repair the damage caused by inflammation. Foods like these, alongside whole grains, fish, and leafy greens are part of the Mediterranean diet, which reduce inflammation in six weeks according to a study.

Isoflavones, an estrogen-like compound found in soy products, may help lower CRP and inflammation levels in women. This is suggested by several studies. According to an animal study in 2007 which is published in the Journal of Inflammation, found out that isoflavones helps reduce the negative effects of bone inflammation and heart health in mice.

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Tips for Keeping Your Baby in Shape

Pregnant LadyFor most women, pregnancy means eating a lot, craving a lot, and gaining weight, a lot of weight that is. With the body changes that occur during pregnancy, mothers-to-be often experience different discomforts especially during the first trimester. This includes morning sickness, vomiting, and nausea. But after that, most pregnant women experience cravings on all sorts of food. Without keeping a close eye on your diet and food intake, you might be dealing with too much weight gain not only for you but also for your unborn child.

Read along this article and determine healthy tips and tricks to keep your baby in appropriate weight.

Have a wide range of food

If you’re one of the many women who experiences changes on the taste buds, most probably you will consider every food as something stale. Due to this, you may end up eating extremely sweet food. A wise tip to fix such problem is to opening yourself to a wide range of meals. Do not stick with your typical diet, but cook different types of meals more often. You should also stuff yourself with healthy meals.

If it still won’t work, go for sweet fruits like watermelon or satisfy your taste buds with few sweet candies. This way, you won’t be consuming too much sugar, but you’re still able to eat right.

Substitute

At least 2 months before you give birth, it’s highly advisable to make diet changes. This is to keep your baby’s weight stable. Having him grow too much in your tummy will make it difficult for you to have a normal delivery. You should focus more on fruits and vegetables and less on salt and sugar. If your baby is already at a proper weight, you should refrain from eating big meals. Instead, substitute it with smaller meals rich in fiber. Worry not because you don’t have to erase the snacking hours.

Get moving

A common mistake of most pregnant women is that they dwell too much on the thought that they should rest throughout pregnancy. If you and your baby are both healthy, there’s no need to be a couch potato. Walk around every now and then to help yourself lose weight. Just refrain from having heavy workouts since this can result to miscarriage. You can also ask your Ob-gyn for workout exercises appropriate for pregnant women. This is also a great way keep your baby well-balanced and weighing properly.

Milk and dairy products

Technically, milk cannot be erased in every pregnant woman’s diet. Before, during, and after pregnancy, you should be consuming enough milk or other daily products to ensure that your body and your baby get the appropriate nutrition both of you need. This is also a great way to keep your baby healthy without gaining too much weight. Nevertheless, you should still consume solid meals.

Bear in mind that the weight you gain during pregnancy is not all your weight. Aside from sharing your baby’s weight, your muscles, placenta, and body fluid also add to your weight. Hence, do not under or over-estimate everything.

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How to Improve Sleep Quality

For scott  SleepingThe average American is said to only sleep for 6.9 hours a night. And this is below the recommended length of hour that an adult should sleep. And due to this, when all shortened sleep hours accumulate, tendency is, it can have this big effect to the person both in emotional and physical aspects of his or her being.

The result of sleep deprivation due to several factors can be result to several things such can be summarized into four:

1.       Reaction time against things and happenings  is slower
2.       Blood pressure rises
3.       Bingeing, eating more than necessary happens
4.       Diabetes and obesity risk rises

Reasons for Sleep Problems/Disruptions

To be able to remedy sleep problems, it is valuable to learn of the things that may cause it. Each of us may have different reasons or factors that can cause sleeplessness or low quality sleep.

Sleep quality can be affected by lifestyle, your diet, your stressors and your sleeping environment. Trying to remedy and understand these factors may help in improving your sleep quality after.

Some Tips to Sleep Soundly

  1. Avoid watching TV. Television shows may cause excitement on you which may cause you to have difficulty in falling asleep later. Instead, read a book. Put away all your gadgets and no internet in bed.
  2. Avoid caffeine 6 Hours Before you Sleep. Caffeine may perk you up for the day but it can also cause you to have a disrupted sleep at night. So keep it in the morning and avoid it in the afternoon.
  3. Make Your Sleeping environment conducive to sleeping. When you sleep, keep your bed as comfortable as possible. Keep your pillows and sheets clean. Let your room not be too warm or too cold. Turn off the lights r simply dim it if you don’t want it dark.
  4. Meditate. Breathe in breath out. A couple of yoga poses will help you.
  5. Shower before you sleep. Warm ones, not too hot or too cold. Keep it warm to loosen muscles and add up some light scents if you soak in a tub. Don’t use over powering scents, it may cause your brains to go haywire.
  6. End exercise an hour before. Ending an exercise right before you sleep might not be a good idea. After exercise, your adrenaline is still pumping making you too hyped up. S insated, do it with ample time for your body to settle, then take a warm bath and settle down to sleep.
  7. Don’t drink alcohol. Alcohol may be inducing a sedative effect early in the night, but once it wears off during midnight or during early in the morning, fragmented sleep can happen which may cause excessive daytime sleepiness.
  8. Sleep when you’re sleepy or tired. OD not put off sleep nor force yourself to sleep. Do some worthwhile yet light things if you can’t sleep yet.
  9. Sleep at the same hour every night. Sleeping at the same hour overnight helps your body establish a pattern. Since it has been familiar with your system, your body will just voluntarily do it after.
  10. Don’t nap in the afternoon. Napping in the afternoon can rob you your sleep at night. And it will be a cycle after.
  11. Having some supplement that can aid in your sleep. But better choose it wisely. By supplement, I don’t mean sleep inducing pills but supplements such as Vitamin D, magnesium, Vitamin B and Omega-3.
  12. Avoid stressing yourself out. Constant and chronic stress may not only affect you mentally but it can disrupt your daily function, say your sleep. Instead, solve your problems for the day or if you have worries at work leave it there. Managing stress can be hard at first but managing it effectively can give you ample sleep later.

A sleep diary or journal can help you track down your sleeping pattern. It can help you jumpstart your goal of improving your sleep quality. And also, make sure you eat well, balanced food. Avoid unhealthy ones and bank on fruits and vegetables.

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Feeding Your Skin to Keep it Looking Young and Healthy

eating healthyIs it really possible to eat and then look young? There are foods that will keep your skin looking and feeling great. Aside from that, there also food lowers the risk of skin cancer. There are certain foods that can protect your skin from damage inside and out.

A study of the Journal of the American Academy of published in March 2010 supports the idea that certain vitamins do help in protecting our skin. The same foods that can boost your defenses against skin cancer also helps keep your skin looking younger and smooth and ward off wrinkles.

Vitamin C

If you want to ward off your wrinkles and avoid age-related dryness, you have to eat more vitamin C-rich foods like strawberries. In 2007, the American Journal of Clinical Nutrition conducted a research about the effect of strawberries in our skin. The skin-smoothing effect of vitamin C may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in collagen synthesis. The fibrous protein content of collagen keeps skin firm and vitamin C helps in the production of collagen.

Coffee

A single cup of coffee daily may lower the risk of developing skin cancer. A study conducted on 93,000 women, published in the European Journal of Cancer Prevention said that those people who drank one cup of caffeinated coffee a day reduced the risk of developing non melanoma skin cancer by about 10 percent. And the more they drink – up to 6 cups per day, the lower their risk. Decaf coffee didn’t seem to have that kind of protection.

Omega 3

Omega 3 is an essential fatty acid known for its heart protecting properties. But this nutrient is also needed for keeping the cell membranes healthy. It blocks toxins from entering the body and strengthens skin cells. It helps your skin looking younger longer.

Lycopene

Lycopene is a nutrient that we get from tomatoes. This is the carotenoid that makes tomatoes red. It protects our skin from sunburn. In a study conducted, participants exposed to UV light had almost 50 percent less skin reddening after they ate 2 ½ tablespoons of tomato paste or drank about 1 2/3 cups of carrot juice daily.

This is in addition to their regular diet for 10 to 12 weeks. Those who take lycopene supplement or synthetic lycopene weren’t significantly protected against sunburn.

Isoflavones

Preserving skin-firming collagen is what tofu does to our skin because it is rich in isoflavones. The study of the Journal of the American College of Nutrition where they fed mice with isoflavones and exposed them to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn’t take isoflavones. They believe that isoflavones help prevent collagen breakdown.

Osteoporosis Stopping it in its Track Naturally

A bone disease which usually develops over many years without any major symptoms in the early stages is called osteoporosis. Loss of height, developing a curved upper back, back pain, or broken bones are one of the first signs of osteoporosis. The bones become progressively porous, brittle and fragile in time. These fracture easily under simple stresses and would not break normal, healthy bone.

The fracture risk increases and is greatest in Caucasian women with increasing age.  The relaxation of the abdominal muscles and a protruding abdomen is the reason for postural changes. Fatigue is also felt by many people with osteoporosis.

Causes of Osteoporosis

There are a of causes of osteoporosis like gender, race, genetics, aging, low body weight, nutrition, lifestyle choices like smoking, caffeine, consumption of carbonated soft drinks and alcohol, and physical activity some of the key factors in the development of osteoporosis. Women have greater risk to develop osteoporosis than men, and it’s more common during the postmenopausal periods because of the decreasing level of estrogen. Family history of osteoporosis, lack of weight-bearing exercise, slender body frame and Asian or European heritage are some of the risk factors of osteoporosis. Also those women who smoke or drink are at greater risk also. One precipitating factor of osteoporosis is hyperthyroidism.

How to Prevent Osteoporosis

As we grow older, our skeletal system degenerates that makes our bones weak and prone to fracture. But, if you start living a healthy lifestyle early in your life, you may be able to delay the development of this disease. There are some ways to prevent your chances in developing osteoporosis:

  • Engage in weight-bearing exercise like walking, jogging, climbing stairs, dancing, or weight lifting. These exercises help keep bones strong and decrease the risk of developing osteoporosis.
  • A healthy diet that includes plenty of calcium and vitamin D is necessary. These are needed for building healthy, strong bones. Fortified milk will boost your vitamin D and by spending 10 to 15 minutes in the sun each day.
  • Don’t smoke.
  • Stop or limit your alcohol intake to 1 drink per day or less.
  • Cut down caffeine because it increases calcium loss from your body. It also puts you at risk for osteoporosis.
  • Talk with your doctor about the medications that can help prevent osteoporosis.

 

Home Remedies and Natural Cures for Osteoporosis Treatment

Potassium

In a recent study, it found out that women who were given regular potassium supplements were better to absorb calcium. This is important for maintaining strong bones. Bananas are a natural source of potassium, so they are highly recommended to reduce the risk of osteoporosis. Milk, yogurt, chicken, fish, turkey, celery, spinach carrots, and tomatoes are other foods rich in potassium.

Broccoli

Broccoli is an excellent source of calcium, which is important for maintaining strong and healthy bones. It is also high in vitamin c. it is also high in fiber that helps prevent constipation, hemorrhoids, high cholesterol, heart disease, obesity and colon cancer.

Fish oil

Some studies have found out that the omega 3 fatty acids and vitamin D content in fish oil may help increase bone mineral density. Take 1000mg of fish oil once daily with a meal, this is a simple osteoporosis remedy.

 

Sunscreen 101

suntan lotionWe all know that we should be wearing sunscreen now that the sunny days of summer are here, but do you know what you are doing wrong with that sunscreen? Here are the biggest mistakes we are making when it comes to sunscreen.

  • You wait until you are outside to apply your sunscreen. – According to experts, you should apply your sunscreen at least 30 minutes prior to going out in the sun.  That way it has time to absorb into your skin, plus you won’t get those harmful UV rays during those crucial minutes when you are first in the sun.
  • You apply your sunscreen around your clothes and/or swim gear. – If you are applying your sunscreen around your clothes or swimsuit then you may be missing parts of your body because you are worried about getting the lotion on your clothes or swimsuit.  It’s best to apply your sunscreen when you are naked and you can better make sure that you aren’t missing any important spots.
  • You forget about your lips. – Your lips are vulnerable to harmful UV rays just like the rest of your body.  You shouldn’t use the same sunscreen that you use on your body though; be sure to purchase a lip balm that contains SPF and is thicker so it stays on longer.
  • You miss other important areas. – According to experts, the most common areas missed are: the toes and feet including the bottom of the feet, underarms, back of the neck and under the hairline, ears and especially the tops of your ears, eyelids and inner upper arms.  Sunscreen should be everywhere as the sun doesn’t discriminate.
  • You sweat or rinse it all off. – Be sure to read your sunscreen label and make sure you are choosing the correct sunscreen for the activity you will be participating in – like swimming or working out outdoors.  Make sure you choose a water-resistant lotion for swimming or activities where you may be sweating a lot.
  • You are using a face sunscreen on your body or vice versa. – Different types of sunscreens are made for different reasons on purpose.  Sunscreen created for your face is created with special chemicals and formulas so it does not cause irritation to your face – and the same goes for body sunscreen.  Body sunscreen tends to contain alcohol which can dry out the skin on your face.
  • You only use sunscreen when it is nice outside. – Many people only slather on the sunscreen when the sun’s rays are in full bloom. But that can be one of the biggest mistakes that people make when it comes to sunscreen and when to apply it.  Experts say that you can indeed still get UV rays even on the grayest of days… actually 80% of UV rays still come through on cloudy days.
  • You think you are safe indoors or in a car. – Driving can be a major source of incidental sun exposure. Windows and windshields block out UVB rays, but UVA rays can still seep in and those rays are on the spectrum that can cause the most skin aging and skin cancer.