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Protecting Your Skin – Sunscreen
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If you are like me you are enjoying the summer sun more than ever this year.  The warm vibrant rays are calling us outdoors after many months of being confined inside the home. Although I am an advocate of daily fresh air and sunshine, I am also very wary of the need to protect our skin from the sun’s damaging rays. Exposing your bare arms and legs to direct sunshine several minutes a day is essential for vitamin D production, but if you are going to be in the sun for long periods of time it is important to safeguard your skin by covering up with clothes, hats or use of sunscreen.

However, finding a sunscreen that can both withstand the powerful UV radiation from the sun and is made with ingredients that are safe for our body and environment can be challenging.

Your skin is the body’s largest organ and is very effective at absorbing whatever it comes in contact with. Almost any product you lather onto your skin gets soaked up into the bloodstream and travels to every cell in the body. So when you are striving for optimal health, remember that what you put on your body is just as critical as what you put in your body. That is why it is important to educate yourself on the ingredients in sunscreen.

Here is what you need to know.

If you do a quick scan of the ingredient label on popular sunscreens you come across chemicals such as oxybenzone, avobenzone, octisalate, octocrylene, homosalate, and octinoxate.  A study published in the JAMA last year showed that these ingredients are absorbed into the bloodstream, through your skin, in high enough levels that the FDA is now requiring manufacturers to study them further.

The lack of safety data on these chemicals has left many concerns for harmful toxicity.  The few studies that have been done suggest that these chemicals may interact with our endocrine system altering sex and thyroid hormones and affecting reproduction.

After reviewing the existing data on the toxicity of these chemicals, the Environmental Working Group (EWG) states that the chemical oxybenzone is the most worrisome. It is known to cause allergic skin reactions and can interfere with the function of estrogen and testosterone in the body.

Parabens are another chemical commonly found in personal care products and sunscreens. They are commonly used to prevent the growth of bacteria, yeast, and molds in shampoos, lotions, makeup, and sun products. Parabens have also been cited for disrupting your hormones and potentially causing health problems. The good news is that many brands have recognized the cause for concern and will clearly label their products as ‘paraben-free. You can easily spot parabens in the list of the inactive ingredients because they all end in ‘….paraben.’

Want to spend a day in the sun, but avoid the burn?

Look for sunscreens made with minerals, such as zinc oxide and titanium dioxide. These sunscreens provide a physical sunblock as opposed to relying on a chemical reaction like the above chemical blockers. They don’t appear to get absorbed through the skin and provide safe broad-spectrum UVA/UVB protection.  Try to look for a sunscreen that is free of parabens and fragrances as well.

There are many sunscreens on the market that are now using zinc oxide and/or titanium dioxide as their active ingredient. My favorite skincare company, Beauty Counter,has been making sunscreens and personal care products without toxic chemicals and parabens for years. They have a wide range of products including skincare, makeup, bath and body products, and of course, suncare.

Lastly, cover-up and/or find shade. There are many sun protective clothing options now on the market.  Many are designed to keep you cool and comfortable even when exercising outside in the summer sun.

What if you get sunburned?

Sunburn is not a heat burn like what you’d get if you touched a hot stove but an actual radiation burn. The UV radiation from the sun damages the DNA and sets off an immune response that produces redness, swelling, and pain. To help the body repair the damage, turn to foods that are rich in antioxidants.

Six notable foods that have been shown to repair UV-damage skin:

  • Blueberries, especially wild blueberries are a powerful antioxidant that can combat free radicals from sun exposure.
  • Pomegranates have high antioxidant content and have also been found to offer anti-inflammatory benefits to the skin
  • Watermelon rich in lycopene which absorbs both UVA and UVB radiation
  • Carrots/sweet potatoes/leafy greens/cantaloupe are all excellent sources of beta carotene which not only protects against sun damage but also can help to reverse it
  • Green tea is packed with antioxidants and polyphenols to help your body repair any UV damage and reduce inflammation after a long day out in the sun
  • Almonds and other nuts and seeds contain high levels of vitamin E and selenium. Both are important antioxidants for the skin and can help neutralize the free radicals that cause inflammation and damage.

Why wait for the burn? If you know you are going to be spending an extended time in the sun, feature these foods into your daily day.  Start off the morning with a green smoothie blended with blueberries and your other favorite ingredients.  Snack on watermelon, cantaloupe, and nuts while sipping on iced green tea throughout the day.  

Remember, the sun is not our enemy. It has great healing powers and can deliver radiant health, but getting sunburned is harmful. This is why I recommend everyone to choose the best kind of sunscreen with the safest ingredients if they know that they’re at risk of getting a sunburn.

Additionally, take added steps to protect your skin by finding shade or covering up with light clothing when your skin begins to pinken, and don’t forget to replenish needed nutrients with skin nourishing foods!

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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