Sun Exposure Potential Health Risk or Health Benefit?

Is there such a thing as safe sun exposure? How long should you expose your skin? So many opinions differ on whether the sun is a detriment or benefit to our health. Here are some facts to consider when exposing yourself to sunshine. Researchers have found that sun exposure and sunburn are the main environmental risk factors for skin cancer. The incidence of basal and squamous cell carcinoma are on the increase. As well the deadly malignant melanoma is on the rise as well. Not only does sun exposure cause some forms of cancer, but it also causes wrinkles, pigmentation problems like sun spots, freckles, moles and keratoses.

According to conventional wisdom avoiding sun exposure as well as the liberal use of sunscreen helps to prevent skin cancer. However, some claim that sunscreen's SPF rating is not giving us all of the details and can be confusing to the consumer. Those sunscreens that filter out UVA light may prevent malignant melanoma and those that filter out UVB light may prevent basal and squamous cell carcinoma. Most SPF rating systems report the filtration of only UVB light.

According to research UVB light helps us to synthesize vitamin D in the skin. Higher levels of vitamin D through sun exposure has been studied and found to prevent, lymphoma, breast, colon, endometrial, esophageal and ovarian cancer. Death rates are higher in Northern latitudes for these types of cancer where sun exposure is at a minimum. What do you do to approach safe sun exposure with regards to its risk and benefits?

• Brief sun exposure for 15 minutes a few times a week helps with vitamin D synthesis.

• Apply a broad spectrum UV sun screen very liberally and often.

• Despite using sunscreen, you are still getting UV exposure being in the sun. Do not spend hours in the sun.

Healthy and Holistic Approaches to Healthy Skin

The first key goal is to eat a healthy diet. Our skin has a lot of fat in its composition and having a healthy fatty acid balance can influence the health of our skin. Those who eat too many processed foods damage cells because food's healthy fats (like omega 6 and 3) are damaged when they are processed which creates transfats.This free radical damage can induce aging and wild cells not just in the skin but in other areas of the body. Choose to eat food in its whole unadulterated state. Select healthy oils like fatty fish, nuts and ground flax or chia seeds. Eat fresh fruits and veggies because they are loaded with phyto-antioxidants which contain many beneficial nutrients that support healing, DNA repair and healthy cells. Choose leaner cuts of meat, such as chicken, turkey and fish and eat whole grains such as brown rice, quinoa and whole wheat.

Aside from a healthy diet what else can we do to protect ourselves from sun damage? Using sunscreen is a very wise idea but it does filter our ability to absorb Vitamin D. Research has shown that in North America we are very deficient in this vitamin. In testing low vitamin D levels can be subject to a very wide range. To prevent rickets the optimum level of this vitamin is much lower than those who want to prevent or treat osteoporosis. This vitamin has become one of the most studied vitamins with recent research reporting that the following health issues have been linked to low levels:

• Obesity
• Heart disease, stroke and hypertension
• Immune system health and respiratory infections
• Chronic headaches
• Diabetes
• Autoimmune diseases (M.S., lupus, rheumatoid arthritis, IBS, type 1 diabetes)
• Cancer

Vitamin D comes from sun exposure but this can be influenced by the use of sunscreen, excess body fat and the skin pigment melanin. A half an hour in the sun will produce 50,000IU of vitamin D in a pale person. Those with dark and tanned skin may produce 20,000IU. Sources of vitamin D are from cod liver oil, salmon or mackerel and of course taking vitamin D3. Typical dosage is 1000 to 4000IU per day. Be sure you take this with a fatty meal to help digest and absorb it because it is a fat soluble vitamin.

Some other supplements that are a benefit to our skin:

• Antioxidants like vitamin A, C, and E, bioflavonoids and the minerals selenium, zinc, and manganese provide protection against damaging free radicals and help to repair, renew, and revitalize skin. They are often found in topical skin formulas and in multi vitamins.
• Melatonin is an antioxidant hormone that protects against UV radiation (Fischer et al. 1999). A group at the University of Zurich has shown that topical melatonin gives excellent protection against sunburn if applied before sun exposure (Bangha et al. 1997). Melatonin also appears to have a role in repairing burned skin. In a study in Brain Research Bulletin , melatonin levels rose 6 hours after burn injury, then fell to normal (Scott et al. 1986).
• Essential fatty acids are required by the skin to maintain a moist youthful appearance. One or more of the following EFAs may be considered:

• GLA 240 is a high potency gamma linolenic acid (GLA) from borage oil that helps give skin moisture from the inside out.
• Flaxseed oil, one 1000-mg soft gels two to three times a day.
• EPA DHA 720, is a fish oil blend that contains a high amount of EPA which has potent anti-inflammatory properties, immune modulation and omega 3

Topical treatments for healthy skin are many. However, in addition to the use of sunscreen some use the following for sun damaged skin:

• Vitamin A topical cream or lotion. Some use a natural form of vitamin A and others use a Retinol cream.
• "Sulforaphane, Multi purpose DNA Repair lotion" is a new product on the market with some study to back up its claims. Its benefits include reducing and eliminating hyperpigmentation, physical repair of DNA, helps to remove moles and other skin lesions, promotes anti-aging and protects from U.V. damage. We are now carrying this in the office with some excellent results.

There is a lot of research pointing towards avoiding sun exposure, however some holistic groups are saying to ignore this advice. You cannot fight the evidence on skin cancer and sun exposure. Best to limit your skin to 15 to 20 minutes a few times a week and the rest of the time slather on the UVA and UVB sunscreen or stay out of the sun. An ounce of prevention is a pound of cure!

Weight Loss Results Are In!

Our spring time 5 week group is finished and after this time our group found they have:

• Learned how to eat for their goal weight
• Learned to use healthy low glycemic choices and utililize the wisdom of the Meditterean diet
• Have increased calorie burning muscle mass by up to 2%
• Have decreased their pounds of body fat up to 7.5lbs (not muscle which is what most diets do)
• Have decreased their body fat percentage by 2%

Way to go girls I am so proud of you, keep on rocking!

May Coupon

Bring this coupon in or mention it at your next visit for a $20.00 savings on your next live cell testing. If you don't mention it, we do not automatically honour it. It is our way of knowing you read our newsletter!

Expires May 31st, 2011

New Weight Loss Group Starting on Wed. June 1st at 7pm

• Weekly Weigh ins once a week for five weeks
• Group support
• Learn what to eat and how to move it to lose it
• Lose fat pounds and retain calorie burning muscle

If you would like to join a daytime weightloss workshop please call the clinic for more information. 519-827-9237, we can set one up based on the demand.

The cost is $250.00 for new-comers, register before May 20th and receive a 50.00 discount. For those returning the cost is $150.00 plus HST.

What is New at the Clinic?

We have recently acquried a BIA (Body Impedance Analysis) machine for the office. If you would like this test done, you would fast for 4 hours and have no alcohol, exercise or coffee for 12 hours. It provides much useful information such as:

• your lean body mass (how much you would weigh 100% fat free) which is a good gauge to see what a realistic and ideal weight would be for you
• how many pounds of lean muscle you have (active tissue that burns calories
• basal metabolic rate (how many calories you burn per day)
• body fat percentage
• your body mass index
• it tells how much fluid you have inside and outside of your cells (which is an indicator that one may need to do a cleanse, more dilution, more pollution!)
• phase angle, an indicator of the health of your cells

If you are following one of our weight loss regimes, there is no charge for this test. If you would like this test done, the cost is $20.00 plus HST for those not attending our weight loss groups and regular clients.

Springtime Cleaning

Many of us take advantage of the good weather to clean up our yard, garage or spring clean our homes but we neglect our body. Our bodies are amazing because they work to eliminate toxins through the liver, kidneys, lungs, lymphatics and skin. They produce enzymes, bile and hydrochloric acid to stimulate digestion.

We have many beneficial bacteria that help us to absorb nutrients and break down our food in our stomach and intestinal tract. Historically every change of season is a good time to do a cleanse or detoxification protocol to help support our body's elimination of toxins and aid in a metabolic clearing of waste to improve it's functioning. What are some signs we need to do a springtime cleanse?

• Allergies
• Irregular bowel movements, constipation, diarrrhea
• Bad Breath, coated tongue
• Heartburn
• Frequent waking at night
• Irritability and moods alternating
• Water retention
• Sinus congestion
• Acne, eczema or hives
• Aches and pains

Some people like to do a fasting type of food cleanse, which is just using juices or water and no food. We find this taxing for those who work and can lead to blood sugar instability. At the clinic we recommend for those who cleanse to eat whole foods, but avoid those that are typical allergens such as corn, wheat, dairy, sugar, tomato and citrus. No food that has been prepackaged should be eaten during this cleanse for 21 days. This includes white products, like white rice, white bread, sugar and so on. Meat that is acceptable is chicken, turkey, fish, wild game and vegetarian products like legumes. Typical grains that can be eaten are brown rice, quinoa and barley.

It is a tough diet but it helps to shed water weight, detoxify the body from typical allergens which cause inflammation and helps give our organs a break from detoxifying chemicals and processed foods. During this time you will eat plenty of vegetables, fruits, lean proteins, legumes and healthy grains.

We also have some excellent cleanses in the clinic. Some cleanses target specific organ systems like the liver, gallbladder, intestinal tract, kidneys and lymph. For more information on cleansing book an appointment to see what type of cleanse you may require.