Protect Your Skin This Summer with These 10 Tips

Protect Your Skin This Summer with These 10 Tips

Cue the Beach Boys music, grab your surfboard, and get ready for some sun-kissed skin and long summer nights!

Summer is just around the corner, and while most of us have been working hard to get beach body ready, it’s just as important to make sure our skin is summer sun-ready.

The sun’s ultraviolet (UV) rays can not only cause pain-inducing sunburns, but they can prematurely age the skin! This can leave behind wrinkles, a loss of skin elasticity, and reverse all the hard work you’ve put into maintaining a youthful appearance – but fear not. We have a solution.

10 Tips to Save Your Skin from Sun Damage

  1. Sunscreen. Yup, this is probably the most common knowledge of them all, but how do you know which SPF to use? A higher sun protection factor (SPF) (think SPF 30 and above) will generally better help prevent sunburn and protect against skin cancer.
  2. UVA vs. UVB. There are two different types of sun rays that can cause skin damage, long wave ultraviolet A (UVA) and short-wave ultraviolet B (UVB). UVA rays can penetrate deep into the skin’s thickest layer, while UVB rays usually burn the top layers of the skin. Make sure you’re using a sunscreen that protects against both UVA and UVB rays (30+).
  3. Check out your shadow. Have you heard of the Shadow Rule? If your shadow is shorter than you the sun’s rays are typically at their strongest, so you should try to find shade to avoid excess skin damage.
  4. WARNING: Did you know that some medications directly interact with direct sunlight? These medications can include certain types of antibiotics, anti-inflammatory medication, antifungals, blood pressure meds, and chemotherapy drugs. Not sure if your prescription makes the list? Check out the label on your medicine bottle. There should be a prominently displayed caution, if necessary.
  5. Cover up. We understand that you want to soak in those sweet warm rays (and hey, a tan wouldn’t be too bad either), but you may want to accessorize that bikini or swim trunks with a hat, sunglasses, or additional clothing. These extra pieces can help protect your body from damaging rays. And, don’t forget to wear sunglasses with lenses that have a high level (99% to 100%) UV protection to provide extra safety for your eyes and the surrounding skin around them.
  6. Beware water and sand. Yes, it’s summertime, so chances are you’re not going to avoid the beach altogether but be wary about too much time exposed to the water and sand. These surfaces can reflect the sun’s rays which can lead to a lobster-like sunburn. Not fun for anyone.
  7. Reapply. Sunscreen is not a one-and-done type of protection plan. For optimum protection, WebMD suggests reapplying at least every 80 minutes or sooner if you’re swimming or sweating a lot. And with the hot weather, we’re guessing you will be.
  8. Check the time. Did you know that the sun’s UVB rays are the strongest between 10AM and 4PM? Try to limit your time in the direct sunlight during these hours.
  9. Rub, don’t spray. Spray sunscreens are great, but if you don’t take the time to fully rub in the sunscreen you could be missing areas of your body that you thought you had covered. Not to mention that you may also be left with streak lines that will become noticeable if areas around the line burn from lack of sun protection.
  10. Invest in a Sun Sensor. Did you know there are sun sensors out on the market that you can easily stick onto your skin and they measure your exposure to the sun? These super helpful little stickers let you know via a connected app when you should find some shade and tracks your exposure to UV over time. Check out this article from Allure to see what they suggest.

Have fun this summer and use these tips to help protect you and your loved ones from unneeded sun damage.  

How do you and your family and friends plan on spending your summer time? Share your comments with us in the section below!

References:

  1. Bauer, Amber. “10 Tips for Protecting Your Skin from the Sun.” Cancer.Net, 30 July 2018, cancer.net/blog/2015-07/10-tips-protecting-your-skin-sun.
  2. “How To Protect Your Skin From the Sun.” WebMD, WebMD, www.webmd.com/melanoma-skin-cancer/how-to-choose-susncreen#1.
  3. Rosenstein, Jenna. “7 Ways to Protect Your Skin From the Sun.” Allure, Allure, 8 Aug. 2016, www.allure.com/gallery/how-to-protect-your-skin-from-the-sun.

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Meal Timing for Type 1 Diabetics

Meal Timing for Type 1 Diabetics

Question:

I’m a type 1 diabetic. I need to work on my stomach. Should I eat a meal before attempting this or wait till I finish then eat my meal?

– rgates2940

Answer:

I will have to rely on the famous phrase, “It depends.” When you’ve eaten last, what you ate, your last insulin dose and type, your current blood glucose level, and the expected walk/gym exercise intensity and duration will all dictate the best timing of your meal. Adding exercise to an otherwise presently stable day will draw energy, increase insulin sensitivity and promote blood sugar uptake into cells. Because diabetes mellitus type 1 responses to exercise include blood sugar lows, you should take proper precautions and be prepared to treat hypoglycemia.

Start recording your blood sugars before, during and after exercise so that you can better predict when you need a snack. Share your record with your endocrinologist (or healthcare professional) whose guidance regarding blood sugar management you should follow. You can also receive personalized medical nutrition therapy from a Dietitian who’s also a Certified Diabetes Educator for the exact volume and timing of your pre/post workout meals.

Sources:

    1. http://www.diabetes.org/food-and-fitness/fitness/exercise-and-type-1-diabetes.html
    2. https://www.jdrf.org/blog/2013/02/21/dont-sweat-it-exercise-and-type-1-diabetes/

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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How to Gain Healthy Weight – Podcast Ep. 25

How to Gain Healthy Weight – Podcast Ep. 25


Welcome to the 25th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James, as they share their expert advice on how to gain weight the healthy way. This episode is for anyone that’s ever been curious about how they can add lean muscle, and increase body mass, without adding the unhealthy type of body weight. We approach this from both the fitness side of things and nutritional side, to help those struggling with weight gain, find a healthy and balanced way to do so with their training and nutritional routines.

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.


Timecard Markers – How to Gain Healthy Weight – Podcast Ep. 25

Introduction 

Begins at 0:01    

Introduction of LAF Personal Training Director, Tristen Alleman, and LAF Registered Dietitian, Debbie James 

0:22 

What Would Someone Want to Add on Weight or Muscle? 

0:32 

Do You Have to Increase Your Caloric Intake to Gain Weight? 

2:36 

How Does Strength Training Help Build Muscles? 

4:50 

What Foods Are Good to Eat on Cardio-Focused Work Out Days? 

4:16  

How Many Days Per Week Should You Strength Train? 

7:02 

Austin, Our Skinny Colleague, Joins the Show (and Talks Food and Lack of Weight Gain) 

8:43 

Can Everyone Benefit from Adding Muscle onto Their Body? Or Only Bodybuilders? 

14:42 

Are Supplements Good or Bad When It Comes to Bulking? 

16:36 

How Much Protein is Too Much Protein? 

19:00 

Can You Gain Weight and Bulk as a Vegetarian or Vegan?  

20:01 

Are Full-Fat Products Always the Best Option for Weight Gain and Bulking? 

20:40 

Why Are Women Afraid of Gaining Muscle? 

22:23 

Actionable Advice   

24:38 

Outro 

26:06 


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Snacks to Help Boost Energy

Snacks to Help Boost Energy

Question:

I’m a snacker, consistently snacking throughout the day. What are some snacks that would help boost my energy and that are actually good for me?

– Anjelica V.

Answer:

Snacking and grazing are suitable ways to consume your daily intake, providing the choices are good ones and you compensate with smaller meals. I’d suggest snacks in the 100-200 calorie range based on whole foods, with an occasional small energy/protein bar as backup. Good energy-boosting snack choices are:

  • hummus, whole wheat pita bread, carrots
  • hard cooked egg topped chopped salad in a jar
  • tuna, whole grain crackers, celery
  • a cup of hearty soup (less than 10 g fat, at least 5 g protein)
  • edamame
  • high fiber cereal, milk, kiwi
  • plain Greek yogurt, berries, coconut flakes
  • chia seed pudding, hazelnuts, dark chocolate shavings
  • pizza roll: string cheese, wheat tortilla, spoonful marinara
  • cinnamon popcorn, dried apples, and pecans
  • crisp pear and peanut butter
  • banana and almond butter
  • watermelon, cucumber, feta cheese & mint skewers
  • energy/protein bar (at least 8 g protein, total sugar less than half total carbohydrate)

Leftovers of any balanced meal can serve as a good snack, too! Remember to keep portions in check and keep your total day’s intake in mind for variety and nutrient adequacy.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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What’s the DASH Diet?

What’s the DASH Diet?

Question:

I am a male, 46 years old, 192 lbs., 5 11″. I exercise regularly and I’m looking for a healthy diet to help keep in good shape and keep my cholesterol, sugar levels, blood pressure, and other levels in check. What would you recommend for me?

– Jorge M.

Answer:

Great job exercising daily and being proactive to keep chronic disease markers in check! A Mediterranean or DASH (Dietary Approaches to Stop Hypertension) eating plan seems suitable for your goals. Really, a blend of these is ideal.

The Mediterranean style diet emphasizes whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats as core foods. Fish and seafood are eaten twice weekly while dairy foods, eggs, and poultry are eaten moderate portions. Red meat and sweets are rarely eaten.

The American Heart Association’s DASH diet focuses on fruits, vegetables, whole grains, poultry, fish, nuts, legumes, and low-fat dairy to provide potassium, calcium, and magnesium. It is high in fiber, moderate in sodium, and low in fat, saturated fat, cholesterol, and sugar with little red meat. See table below.

LA Fitness, LA Fitness Living Healthy, Living Healthy, Ask Our Dietitian, nutrition, nutritional advice, healthy diets, best diet, diet plans, DASH diet

Your anthropometrics and activity level suggests an estimated daily energy need of 2,700 calories. Combining the two plans, you should base meals on a foundation of vegetables, legumes, whole grains, fruit, and nuts. Fish, seafood, low-fat dairy and healthy plant fats (e.g. olive oil, avocado) should round-out your diet. Also, spread your food intake throughout the day to support energy levels, proper digestion, and metabolism.

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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